I-HX-626 (Ukuqeqeshwa Kwemisipha Yezinqe)
| Igama (名称) | Ukuqeqeshwa Kwemisipha Yezinqe |
| Ibhrendi (品牌) | Ukufaneleka kwe-BMY |
| Imodeli (型号) | I-HX-626 |
| Usayizi (尺寸) | 1565*1260*762mm |
| Isisindo Esiphelele (毛重) | 110KG |
| Ikhwalithi Yezinto Ezibalulekile (材质) | Q235 |
| I-Main Pipe Material (主管材) | 50*100*2mm/50*80*2mmIshubhu elingunxande |
| Ijazi likapende (涂层) | Amajazi Amabili Wokugqoka |
| Umsebenzi (作用) | Sebenzisa ama-Glutes |
| Umbala wozimele (框架颜色) | Isiliva Esikhanyayo, Okumnyama Okumnyama, Okucwebezelayo Okumnyama, Okubomvu, Okumhlophe Ngokuzithandela, Eminye Imibala Ingenziwa Futhi Ngezifiso |
| Umbala Wekhushini (靠垫颜色) | Iwayini Elibomvu Nomnyama Ngokuzithandela, Neminye Imibala Nayo Ingenziwa Ngokwezifiso |
| I-Cushion Technology (靠垫工艺) | Isikhumba se-PVC, i-Multi-layer plywood, isipontshi esigaywe kabusha |
Ukusebenzisa umshini we-hip thrust, landela lezi zinyathelo:
Hlala ebhentshini ufulathele i-backrest nezinyawo zakho zisemsamo.
Lungisa ubude beplatifomu ukuze amathanga akho ahambisane nomhlabathi.
Khetha isisindo esiyinselele kodwa esikuvumela ukuthi ugcine isimo esihle.
Gcoba izinqulu zakho phezulu kuze kube yilapho umzimba wakho wenza umugqa oqondile ukusuka emahlombe akho ukuya emadolweni.
Bamba indawo yokuphusha imizuzwana embalwa, bese wehlisela emuva kancane uye endaweni yokuqala.
Phinda izinyathelo 4-5 ngenombolo oyifunayo yokuphindaphinda.
Nawa amanye amathiphu okuphepha okusebenzisa umshini we-hip thrust:
Thuthukisa imisipha yakho ye-glute ngaphambi kokusebenzisa umshini.
Ungazikhandle ngokweqile. Uma uzwa noma yibuphi ubuhlungu, yeka ukujima ngokushesha.
Qaphela ukuthi ungelule imisipha yakho ye-glute.
Gcina umhlane wakho uqondile futhi umgogodla wakho ubambe iqhaza kulo lonke umsebenzi.
Gwema ukugoba umhlane noma ukuzingela.
Gcina amadolo akho ehambisana namaqakala akho.
Ungawavali amadolo akho phezulu lapho uphonseka khona.
Lawula isisindo endleleni eya phansi futhi ugweme ukusivumela ukuba siwele.
Uma umusha ukuzivocavoca, kuwumqondo omuhle ukukhuluma nodokotela wakho ngaphambi kokusebenzisa umshini we-hip thrust. Bangakweluleka ngokuthi uwusebenzisa kanjani umshini ngokuphepha nangempumelelo.
Nazi ezinye izivivinyo zokuqeqesha imisipha yezinqe ongayenza:
Ama-squats: Yima izinyawo zakho zibe ububanzi behlombe futhi izinzwane zakho zibheke ngaphandle kancane. Gcoba amadolo bese wehlisa kuze kube yilapho amathanga akho aqondana nomhlabathi. Bamba indawo ye-squat imizuzwana embalwa, bese uziphushela kancane ubuyele endaweni yokuqala.
Amaphaphu: Hamba uye phambili ngomlenze owodwa bese wehlisa umzimba wakho phansi kuze kube yilapho womabili amadolo egobile nge-engeli engama-degree angu-90. Qinisekisa ukuthi idolo lakho langaphambili lingaphezulu kweqakala lakho kanye nokuthi idolo lakho langemuva lizulazula nje ngaphezu komhlabathi. Bamba indawo yephaphu imizuzwana embalwa, bese uziphushela emuva uye endaweni yokuqala bese uphinda ngomunye umlenze.
Ama-Deadlifts: Yima uhlukanise izinyawo zakho zibe ububanzi behlombe bese ugoba ukuze ubambe i-barbell ngokubamba ngokweqile. Izandla zakho kufanele zihlukane ngobubanzi behlombe futhi umhlane wakho uqonde. Phakamisa i-barbell phezulu uze ume uqonde. Bamba indawo imizuzwana embalwa, bese wehlisa kancane i-barbell uyibuyisele phansi.
Amabhuloho e-Glute: Lala ngomhlane wakho amadolo akho egobile futhi izinyawo zakho ziphansi phansi. Phakamisa izinqulu zakho phezulu kuze kube yilapho umzimba wakho wenza umugqa oqondile ukusuka emahlombe akho kuya emadolweni. Bamba indawo yebhuloho imizuzwana embalwa, bese wehlisela emuva kancane uye endaweni yokuqala.
Ngokuhlanganisa lezi zivivinyo ohlelweni lwakho, ungaqinisa imisipha yakho ye-glute futhi ufinyelele imigomo yakho yokufaneleka.
