Yeyiphi imithambo endinokuyenza ukuze ndifumane i-bum enkulu? -Hongxing

Ukwakha i-Bootylicious Curves: Ukuzilolonga okusebenzayo kwiBum enkulu

Ukuba ujonge ukonyusa imilo kunye nobukhulu bee-glutes zakho, ufikile kwindawo elungileyo! Inkqubo yokuzivocavoca ejikelezayo ejolise kwimisipha ye-glute inokukunceda ukuba ufezekise i-bum enkulu, eninzi. Kweli nqaku, siza kuphonononga iindlela ezahlukeneyo zokuzilolonga ezisebenza kakhulu ekwakhiweni kwezihlunu zeglute kunye nokudala loo magophe anqwenelekayo. Ke, masingene ngaphakathi kwaye sifumane iimfihlo zokufikelela ngasemva kwe-bootylicious.

Amandla okuSebenza kweGlute

Imisipha ye-glute, equka i-gluteus maximus, i-gluteus medius, kunye ne-gluteus minimus, ngabadlali abaphambili ekudaleni i-bum shapely and well-defined bum. Ngokujolisa ngokukodwa kunye nokuqeqesha le misipha, unokwandisa ubukhulu bayo, amandla, kunye nokubonakala kwayo yonke. Indibaniselwano yoqeqesho lokumelana, ukuzivocavoca kwentliziyo, kunye nokutya okufanelekileyo kuya kukunceda ufezekise iziphumo ozifunayo.

Ukuzilolonga kwiBum enkulu

I-Squats: I-King of Glute Exercises
I-squats yeyona nto iphambili yokwakha i-glute ekufuneka ibe yeyona nto iphambili kwindlela yakho yokuzilolonga. Qala ngeenyawo zakho ububanzi begxalaba ngokuhlukana, wehlise umzimba wakho ngokungathi uhleli emva kwisitulo esicingelwayo, uze ubuyele kwindawo yokuqala. Ii-squats zibandakanya zonke izihlunu ezinkulu kumzimba wakho ophantsi, kuquka i-glutes. Ukwandisa ukusebenza kwe-glute, gxininisa ekutyhaleni izithende zakho kwaye ucinezele i-glutes yakho phezulu kwintshukumo. Faka iinguqu ezifana ne-sumo squats okanye i-goblet squats ukujolisa kwiindawo ezahlukeneyo ze-glutes yakho.

I-Hip Thrust: Ukuvutha Ukukhula kweGlute
I-Hip thrust ngumsebenzi osebenza kakhulu wokwahlula kunye nokwenza imisipha ye-glute isebenze. Qala ngokuhlala phantsi ngomqolo wakho ongaphezulu kwibhentshi okanye inyathelo. Beka i-barbell okanye ipleyiti enesisindo esinqeni sakho. Gcoba izithende zakho, phakamisa isinqe sakho phantsi, kwaye ucinezele i-glutes yakho phezulu. Yehlisa isinqe sakho ngasemva kwaye uphinde uphindaphinde kaninzi. I-Hip thrust inika i-stimulus enamandla yokukhula kwe-glute kwaye inokukunceda ukuba ufezekise i-bum ejikelezayo kwaye eqinile.

Imiphunga: Ukukrola izihlunu zeGlute
Imiphunga ngumsebenzi ogqwesileyo wokujolisa kwi-glutes, kunye ne-quadriceps kunye ne-hamstrings. Nyathela phambili ngonyawo olunye kwaye wehlise umzimba wakho de ithanga lakho langaphambili lihambelane nomhlaba. Tyhila isithende sakho sangaphambili ukuze ubuyele kwindawo yokuqala. Imiphunga inokwenziwa ngobunzima bomzimba, iidumbbells, okanye iibarbells ukonyusa ukumelana. Ukujolisa i-glutes ngakumbi, thatha amanyathelo amade kwaye ugxininise ekucinezeleni i-glutes yakho njengoko ubuyisela umva.

Unleash Amandla eHongxing'sIzixhobo ezitsha zeGym yoRhwebo

Ukuthatha i-glute workouts yakho ukuya kwinqanaba elilandelayo, cinga ngokubandakanya izixhobo ze-gym entsha ye-Hongxing eyenzelwe ukujolisa kunye nokomeleza izihlunu zeglute.

Oomatshini beGlute: UkuJonga iGlute echanekileyo
Oomatshini beglute bakaHongxing benzelwe ngokukodwa ukwahlula kunye nokubandakanya izihlunu zeglute. Aba matshini banikezela uluhlu olulawulwayo lokunyakaza, okukuvumela ukuba ugxininise kuphela kwi-glutes ngaphandle kokubandakanya amanye amaqela emisipha. Ngokuxhathisa okulungelelanisiweyo kunye nokukhuselwa okutofotofo, oomatshini beglute baseHongxing baqinisekisa umthambo osebenzayo kunye nokhululekileyo.

Oomatshini beCable: Ukuguquguquka kunye nokumelana
Oomatshini beekhebhuli banikezela ngeendlela ezahlukeneyo zokusebenzisa i-glute-targeting. Iziqhotyoshelwano ezinjengeentambo ze-ankle zikuvumela ukuba wenze i-cable kickbacks, i-cable hip abductions, kunye nezinye izivivinyo ezibandakanya ngokufanelekileyo i-glutes. Oomatshini bentambo bakaHongxing bakhelwe ngokuhlala ixesha elide kunye nokusebenza engqondweni, ukubonelela ukuxhathisa okugudileyo kunye nokulungelelaniswa nokucela umngeni kwizihlunu zakho zeglute.

Iibhendi zokuchasa: Izixhobo eziphathwayo zeGlute
Iibhendi zokuchasa zizixhobo ezimangalisayo zokuvula kunye nokomeleza i-glutes. I-Hongxing ibonelela ngeebhendi ezikumgangatho ophezulu ezixhathisayo neziphathekayo, ezikuvumela ukuba wenze umthambo we-glute naphi na. Ukusuka ekuphakamiseni umlenze wecala ukuya kwiibhulorho ze-glute, iibhendi zokuchasana zibonelela ngoxinzelelo oluqhubekayo kwi-glutes, kukunceda ufezekise i-bum enkulu kunye ne-firmer.

Ukuqukumbela

Ukwakha i-bum enkulu kukufikeleleka ngokusebenza okujoliswe kuko kunye nezixhobo ezifanelekileyo. Ngokubandakanya imithambo efana ne-squats, i-hip thrust, kunye nemiphunga kwindlela yakho yesiqhelo, unokubandakanyeka ngokufanelekileyo kwaye womeleze izihlunu zakho ze-glute. Kwaye ngezixhobo ezitsha zomthambo zikaHongxing, ezinje ngoomatshini beglute, oomatshini bentambo, kunye neebhendi zokuxhathisa, unokuwenza ngcono umsebenzi wakho wokwakha iglute ukuze ufumane iziphumo eziphezulu. Ke, lungele ukukhulula amandla e-glutes yakho kwaye ufezekise elo nani libi ubusoloko ulinqwenela!