Umthambo "gluteal ibhulorho": ukusebenza buciko. ibhulorho Gluteal phezu bar

Phakathi inani elikhulu ukuzilolonga kwi abaqeqeshi gluteal qho kuyenzeka ngokungekho ulibele msebenzi onjalo njengokuba gluteal kwebhulorho. Kwaye kulilize, njengokuba kusenziwa imiboniso. Yeyokuba isebenza kakhulu, kuba ulwalathiso ifuthe ngqo kwi izihlunu gluteal, ukunceda ukuze awomeleze.

Zeziphi ezinye iindlela?

Kukho isixa esikhulu umthambo emele ukwahluka abulawe breech ibhulorho kunye izixhobo ezikhethekileyo kunye oonokrwece, kwaye ngaphandle izixhobo ezongezelelweyo.

Ziziphi projectiles, izixhobo zombane, izixhobo ukunceda ukuphucula ukusebenza ubuchule lo msebenzi? Dumbbells, barbells, esitulweni okanye isitulo - ezintathu umncedi siphambili abo bafuna ukwenza okuhle. Kaloku, umqeqeshi, Kakade ke, ukuba wena akukho kwimo yakuma wedwa, kubalulekile kakhulu. Okunye ngqo, iziqinisekiso zakhe.

Umthambo "gluteal ibhulorho" ngqo ukulayisha isinqe zethu, nto leyo eyenza kube lula ukusebenza ngokupheleleyo kuzo zonke izihlunu ezimpundwini, yaye ngenxa yoko, esile omkhulu sokumpompa. Kodwa abafazi abaninzi le nto bayifunayo.

Kodwa nayiphi na imeko, kufuneka zezikhali ekuthiwa ithiyori, oko kukuthi, ukuqonda indlela yokwenza bhulorho gluteal kuzo zonke ezahlukeneyo.

Lobeko № 1. ibhulorho Standard phezu kwesitulo ngaphandle izixhobo ezongezelelweyo

1. Isinqe igcinwe njengoko phezulu kangangoko ngaphezu emgangathweni. Kunqweneleka ukuba ezimpundu aba kwimigangatho ephezulu ngaphezu intloko namagxa. Kuyimfuneko ukuba ukrwele isisu kunye esile.
2. Imilenze yile ngqo kangangoko imeko kunokwenzeka. Izandla zakhe imeko iyafana. Goba iingalo zakho - into engalunganga.
3. Gcina iso emqolo lakho. Kufuneka enhle kancinci. Kodwa ukuze umonakalo ikholam spinal, qiniseka ukuba bazobe ezimpundwini (bona into inombolo 1).
4. Enye iqhekeza iingcebiso, ofanele ukuba uchithe. Nikelani ingqalelo kuwe kuphefumlwa njani. Ukuphefumla - ezona mfundiso. Kufuneka uzive isisu sakho izama zivuthelana oko, nofunda ngokwabo. Ukuba kunjalo, ngoko ukusebenza uvalo. Oku kanye into esiyifunayo. Kodwa ke musa ukwenza nantoni na ekhethekileyo nomzamo. Ngokwemiqathango ukuphefumla, kakade. Ukuphefumla zakho Kufuneka buye ngokwabo babe nzulu ukuba lento uyenzayo kulungile.

Ezi ngongoma kufuneka kukhunjulwa xa wongezelela imidlalo izixhobo, izixhobo kunye nezixhobo.

Inombolo Option 2. amatye ezinyaweni zakhe

Xa eliphezulu kakhulu ngobuwena Ukungeniswa "gluteal ibhulorho" inokwenziwa kunye izikali. Le plus enkulu kwizifundo zakho, ukuba injongo yoqeqesho yakho - ukumpompa up iesile. Amatye igalelo ekwenzeni izihlunu ngakumbi ngokomgangatho lifinyele, yaye isiphumo ngokukhawuleza. Kodwa ekuqaleni olu khetho kusenokubonakala esintsonkothileyo. Le iintsimbi iqhotyoshelwe ukuba emazantsi yonyawo, kunye esinqeni.
Ngoko ke, wenza ngathi lwalo kuqala. Zoba kwi isinqe, wena pick it up off emgangathweni, yimani iingalo kunye nemilenze zenu, ukutsala umnqonqo kwaye luthoba ophefumla ngayo. Ekuhambeni kwexesha, lo msebenzi uza kunikwa lula kwaye lula. Njengoko yaziwa, lo mkhwa kubalulekile.

Lobeko № 3. iinyawo zibekwe esitulweni okanye ngesitulo

Qaphela: Ngokungafaniyo iinguqulelo zangaphambili, ukutshintsha indawo iinyawo. Ukuba phambi kweenyawo ncwaba emgangathweni, kwaye ngoku inxalenye leyo ngezantsi ngamadolo, wena nxiba esitulweni, kungekhona phantsi. efanayo lwalo wokuqala nowesibini kumzimba ongentla - phantsi. Nje iinyawo zakho musa watshona emgangathweni, wazibeka phezu esitulweni okanye esitulweni.

Khetha ukuphakama kwibhentshi, leyo kakhulu uhambisana iparameters zakho. Iinyawo ukuba ingaphakami kakhulu phezulu, okanye ngolunye uhlobo. Siya phinda yonke into osele kwenzekile. Oko kukuthi, iingalo ngqo, imilenze efanayo. Sinqwenela ukutsalela kwindawo isitya, eqondisa emqolo. Kwaye uphefumle, nokuphefumla. Deep. Kubalulekile ukuba Akothusi ukufumanisa ngokupheleleyo umzimba mpilo.

Lobeko № 4. ngobuwena Reverse wesithathu

Inxalenye eliphezulu lomzimba, okanye mandithi, intloko namagxa ke phezu kwesitulo. Olu luhlobo modified umthambo "ibhulorho gluteal", ukuphunyezwa apho ndlela kufuna ezinye umgudu. Ukuthintela umonakalo entanyeni, kuphuma ngenkathalo. Qinisekisa ukuba intloko namagxa yachukumisa ngokupheleleyo kwibhentshi. iinyawo emgangathweni, ukufumana ibhalansi yakho. Okulandelayo, size siphinde kumjikelo kwakhona: zoba ezimpundwini, ndikuvuse off phantsi kangangoko kunokwenzeka, gcina ngqo wakho. Isithuba kubuyiswe ye ezimpundwini ukugcina lonke ixesha, ukuze umonakalo kwalapho. Kungenjalo, kube khona iingxaki ezinkulu. exercises isantya Zolani ezicothayo.

Lobeko № 5. dumbbells Ukongeza

ibhulorho Gluteal kunye dumbbells hlobo. kuza izandla dumbbells. Kulungile ukuba ukuqala ubunzima ezincinane ukuqala kwekilogram okanye ababini baya kwanela.
Kugoba iingalo zenu, cinezela ukuba esifubeni sakhe okanye amvelisele. Iinyawo emgangathweni, izihlunu zangasese kunye umva ayinakolulwa, neempundu ngokuyimfuneko kwi sikhundla kubuyiswe. Ukuzilolonga ilungiswe ngokwenza lwalo 3. Oku akuthethi ukuba iinyawo zenu phantsi emgangathweni wozibeka esitulweni okanye esitulweni. Kodwa le ndlela umthambo ukuze eliphezulu kakhulu. Qala amancinci. Khumbula ukuba umoya, le yeyona nto ibalulekileyo na Amazing.

inombolo Option 6. Yintoni esiyaziyo bar?

Le yeyona kunzima ukwenza umthambo ukhetho "gluteal kwebhulorho." Izixhobo kufuneka aziwa kakuhle ngokwaneleyo ukuze xa matshini kunye Nge kulula ukuba wenzakele. Ekuqaleni, inguqulelo yokuqala msebenzi - yinto ibhulorho gluteal eqhelekileyo, intw 'into yokuba isisu licinezelwe ngokuchasene intonga, ezithi bebambene ngezandla. Ngenxa yoko, iingalo ezi ayinakolulwa; kodwa ngokuqinileyo ubambe impahla. umsebenzi ngendlela efanayo, ukuba ngqo: Sukani ngeempundu, iinyawo ngokuqinileyo ukucinezwelwa emgangathweni, isinqe ke navuswa kunye nomzimba. Musa ungayibaxi. Bayilwele - impilo emva kwakho. Spine ukwenza kube lula ukusingatha umthwalo, bamba phantsi i ezinqeni, ubunzima bomzimba babele ngokulungelelana nemivalo.

Enye indlela ukwenza imithambo - ukuphucula № ngobuwena 3 ezichazwe ngasentla. Intloko, amagxa Esayama kwibhentshi. Iinyawo icinezelwe phantsi. Ukutshintsha yokuma - intloko namagxa watshona kwesitulo, isinqe liphuma. Ekubeni lo msebenzi kunzima ngokwaneleyo ukuba enze oko kufuneka ibe kwindawo Wayilinganisa, ngonyawo lonwabu. Dibanisa i awo lo msebenzi "gluteal ibhulorho phezu bar" kunye nokuphefumla awo. Kwi Tsalani uphumle kamnandi uze kuwa njengoko siphefumla - liqalise ngokubamba indawo abakwindawo liphezulu.

Ukuthetha ngale ndlela

Elicandelo lula, iindlela ezininzi kufuneka kwenziwe. Ukhetho lokuqala - 30 amaxesha iiseti-2. Ngaphezu koko, njengoko ukuntsonkotha ngobuwena, inani amaxesha besondela ngomntu omnye kunciphisa. ngobuwena lesithandathu izihlandlo ezingaphezu kwama-15, ingakumbi kwabasaqalayo, kufuneka kwenziwe. Kungenjalo, ngoko ngebhaqo kufumanisa ukuba awukwazi ukususa xa uzama ngentsasa elandelayo ukuphuma ebhedini. Yonke into yenziwa ngokuthe ngcembe. ukwandisa Ngokuthe ngcembe lo umthwalo kunye nobungakanani. Qala embodiments 1 okanye 5. Ke niqhubeka lunzima kakhulu.

Efficiency. Indlela ukukwenza?

Njani gluteal ibhulorho ukuba umphumo eliphezulu? Ngokuthe ngcembe, ndiziva zonke izihlunu. Asinto umsebenzi aerobic, akufuneki njalo nokusukela isantya ukubulawa. Wena uthathe indawo oqala kwaye ichaza ukuba izakuba ngowuphi sixhobo iza kwenza lo msebenzi - dumbbells, barbells, ubunzima phezu ezinqeni, okanye enye into.

Ngokubanzi, izikhundla zeenyawo - 2 ngobuwena, ukuba bathi, izikhundla kumzimba ongentla naye kuba 2. Umzimba ezisezantsi neziphezulu zingafakwa kwi phantsi okanye esitulweni. Ukuba elinye ilungu lomzimba phezu kwesitulo, le yokugqibela ngokuyimfuneko phantsi. Kuyimfuneko ukuba uzinzo kunye eseleyo. Ngaxeshanye, inxalenye ezisezantsi neziphezulu umzimba ibekwe emgangathweni nayo ikhululeke. Kodwa ke ucango. Sekunjalo, kwabasaqalayo loo gluteal ibhulorho ngelo xesha. Ngoku siphefumla, uphume umphefumlo. Kwakhona, ukuthatha umpefumlo. Emva koko, umoya, umoya uzolile yaye wamkela indawo nge isinqe avuswe. Kancinci abaleke ukuya kwindawo phezulu, hlalani kule ndawo imizuzwana embalwa, kokukhona ngcono. nokuphefumla cwaka. Ngoko ngembobo kwi umoya elandelayo.

Yintoni enye ufuna ukwazi ukuqeqesha?

Phambi kokwenza nayiphi na inkqubo umthambo, ahlawule ingqalelo into yokuba zilifudumeza izihlunu phambi umthambo kufuneka kwenziwe. Phambi kwenziwa engundoqo umthambo ukuzilolonga, ngoko kuphela uqala into enye. Kungenjalo, kwenyusa amathuba yokwenzakala, kwaye umsebenzi ngokwayo iya kuba ezingasebenziseki kakuhle. Kudla elula umthambo aerobic.

Kufuneka kwakhona babe nako ukugqiba uqeqesho. Oku kuya kukunceda ukuba unciphise intlungu kwezihlunu kwixesha elizayo. Isebenzisa iintlobo olulandelenayo yade kunye nokulinganisela. Landela kubo ngonyawo lonwabu, ngokuthe ngcembe ukunciphisa ubume emva Amazing engundoqo. Ezi zinakho ngaphantsi ngokukhawuleza kunye discontinuities, yengcinezelo encinane eziphilayo.