Yakasimba glutes kutarisira musana wako

Yakasimba glutes kutarisira musana wako

Kunyangwe iwe ungasazvitenda, kuva nemagaro akasimba kune zvakanakira kupfuura zvaungafungidzira. Nekuti hazvisi zvechimwe chinhu chemuviri kana chekunaka, asi isu tinoenda nhanho mberi. Nokuti kurovedza nzvimbo iyi kunogonawo kutibatsira kutarisira misana yedu. Saka, yave nguva yekudzika kubhizinesi neakanakisa maekisesaizi.

Iwe unotoziva kuti nhasi, nekuda kwebasa ratinaro, hutano hwedu hwetsandanyama hunogona kukanganiswa. Kumashure ndeimwe yeakanyanya kukosha uye nekudaro, isu tinofanirwa kuitarisira neakanakisa maekisesaizi. Kwete chete isu tichatsvaga chaiwo maekisesaizi kwaari, asi sezvatichaona, iwo glutes anewo basa rawo guru.

Sei ndichida glutes yakasimba kuti nditarise musana wangu?

Chekutanga, tinofanira kuziva kuti sei kuva nemagaro akasimba kuchizokanganisa musana wedu. Zvakanaka, chokwadi ndechekuti kana tikashanda munzvimbo iyi, tichawana zvikomborero zvikuru. Pakati pavo, musimboti wakasimba uye isu tichaderedza zvinobvira musana kukuvara. Nekuti sezvaunonyatsoziva, iyo gluteus medius ndiyo inotarisira kudzikamisa pelvis. Saka, patinoashanda, nzvimbo iyi ichave yakangwarira pamwe nekukwanisa kufamba zvakanaka. Nokuti kana tikagara kwenguva yakareba, musana unopera simba uye naizvozvo unoda kugadzirwa. Saka kushandisa psoas ndiyo inonyanya kuratidzwa, nokuti inotarisira kubatanidza muviri wezasi ne trunk. uye patinoona kurwadziwa shure, vanogona kubva munzvimbo iyoyo.

Exercise glutes kuti uve nemusana wakasimba

Kana tiine matako asina kusimba, izvi zvinoita kuti chimiro chedu chisagadzirike. Izvo zvinoramba zvichititungamira kuti titaure nezvematambudziko munzvimbo yepasi kumashure uye izvo zvinokanganisa zvakasara zvacho. Kubva panguva yatinokwanisa kudzikamisa trunk, ipapo tichakwanisa kubhadhara zvirinani mafambiro uye kusiya kukuvara kumashure. Ngationei kuti maekisesaizi akakodzera ndeapi!

Iwo akanakisa maekisesaizi kune yakasimba glutes

marudzi ese e squats

Hatingadzisundidzire kure nekuti pakupedzisira dzinogara dzichidzoka. Squats chimwe chezvikamu zvakakosha zvekudzidziswa kupi uye nezvimwe, kana isu tichida kuve ne glutes yakasimba. Unogona here? basic, deep and weighted or lateral squats. Uye zvakare, iwe unogona zvakare kuzvibatsira iwe neiyo elastic bhendi kuti upedze chiitwa.

Bhiriji pamusoro pemapfudzi

Ndechimwe chezviitwa zvakapfava asi isu tinogona kugara tichiwana kuomesa zvishoma pane zvakafanira. Kunyangwe muzvidzidzo zvakaita sePilates, chiitwa chakadai chinowanzoitwa. Ndezvekuzviisa pachedu takarara nemanhede uye makumbo edu akabhenda. Iye zvino ndiyo nguva yekuita tanga kukwira kuti ugare wakatsigirwa pamakumbo edu uye chikamu chemafudzi. Tichatura befu todzokera pasi. Isu tinofanirwa kudzikamisa glutes mukukwira kwega kwega.

glute kick

Munzvimbo ine quadruped unofanira kutambanudza gumbo rimwe kumashure, asi nguva dzose uchisvina gluteus. Pamusoro pekukanda gumbo kumashure, unogona zvakare kukotama uye kuita mafambiro ekumusoro. Iwe unoona kuti maekisesaizi ese anogara achiuya kuti ave nenhevedzano yemutsauko, kuitira kuti ugone kuita rakasiyana basa.

Hip Kukanda

Nekuti ndeimwe yevabatsiri vakuru patinotaura yakasimba glutes. Muchiitiko ichi zvakare kusimudza pelvic asi inoperekedzwa nehuremu hudiki muchimiro chebhawa. Iwe ucharara pabhenji wakatarisa kumusoro, uchigara uchitsigira chikamu chepamusoro chemusana pamwe nemusoro. Makumbo anochengetwa akakotama pakona ye90º. Iyo bhawa iwe unofanirwa kuiisa pachiuno uye kuita kukurumidza kufamba uchienda kumusoro. Tinobva tadzika sekunge tichagara pasi tokwira zvakare, tichiisa mutumbi sezvatakambotaura. Tanga nehuremu hushoma uye zvishoma nezvishoma unogona kuwedzera.


Izvo zviri muchinyorwa zvinoomerera pamisimboti yedu ye tsika dzekunyora. Kuti utaure chikanganiso tinya pano.

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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako