Omume Glute kacha mma maka ndị nwere ikpere ọjọọ

Ndinaya

• Ọnwụ anwụ nke ndị Romania
• 3-Point Glute Kickback
• Nkewa Stance RDL (Romanian Deadlift)
• Glute Bridge
• Nnukwu Hydrant
• Kettlebell Swing
• Otu Ụkwụ RDL
• Nyochaa maka

Ọ bụrụ na ị na-enwe mgbu ikpere, ọ nwere ike bụrụ ihe na-akụda mmụọ ịchọta mmega ahụ na-adịghị ewute mana ka ga-elekwasị anya na ụda ịkwakọrọ ihe. Anyị ejirila ihe omume ise kachasị mma kpuchie gị - gbakwunyere mmegharị ego abụọ - nke a ka nwere ike ime ma ọ bụrụ na ikpere gị adịghị mma. Ee, nke ahụ pụtara enweghị squats ma ọ bụ lunges! Ọbụlagodi na ikpere gị bụ A-OK, mmegharị glute ndị a dị mma maka ịgbanwee aga-eme gị. (Maka ime otu mmegharị ahụ oge ọ bụla dị mma, mana ị ga -ahụ nsonaazụ karịa na obere mgbanwe mmega ahụ.)

Otu o si arụ ọrụ: Mee mmegharị ọ bụla maka ọnụọgụ reps egosi ma megharịa sekit otu ugboro abụọ. Kirie ihe onyonyo a ka ị hụ ihe ngosi ngagharị ngagharị na ndụmọdụ ụdị. (Ịchọrọ itinye aka na elu ahụ gị? Gbalịa mgbatị mgbatị ogwe aka a na-esote.)

Ị ga -achọ: otu dumbbells nke na-adị obere na kettlebell na-adịkarị arọ.

Ọnwụ anwụ nke ndị Romania

A. Guzo na obosara obosara ụkwụ, dumbbells n'ihu hips, ọbụ aka na-eche ihu n'ime.

B. Hinge n'úkwù iji belata dumbbells n'ihu shins. Gbaa mbọ hụ na ị na-etinye aka na isi wee laghachi azụ ogologo oge n'oge mmegharị ahụ.

C. Welite anụ ahụ ka ịlaghachi.

Mee 15 na 20 reps.

3-Point Glute Kickback

A. Guzosie ike n'ụkwụ aka nri, aka ọnụ n'ọkwa obi na ụkwụ aka ekpe na-efegharị n'elu ala ka ịmalite.

B. Pulse na -akụ ụkwụ aka ekpe ozugbo n'akụkụ, wee laghachi ka ịmalite.

C. Pulse gbatịa ụkwụ aka ekpe n'azụ azụ, wee laghachi ka ịmalite.

D. Pulse na -akụ ụkwụ aka ekpe azụ ozugbo, wee laghachi ka ịmalite. Nke ahụ bụ 1 rep.

Mee 10 ka 15 reps. Gbanwee n'akụkụ; kwugharịa.

Nkewa Stance RDL (Romanian Deadlift)

A. Malite na ọnọdụ kwụwara ọtọ: ụkwụ aka ekpe n'ihu, a kụrụ ụkwụ n'ala. Ụkwụ aka nri dị ihe dị ka sentimita isii n'azụ, na-edozi na bọọlụ ụkwụ. Jide dumbbells n'ihu hips, ọbụ aka chere ihu.

B. Jide n'úkwù ka ị wedata dumbbells n'ihu ọkpụkpụ aka ekpe. Jide n'aka na ị na-etinye aka na isi ma laghachi azụ ogologo oge n'ime mmegharị ahụ.

C. Welite anụ ahụ ka ịlaghachi.

Mee 15 na 20 reps. Gbanwee n'akụkụ; kwugharịa.

Glute Bridge

A. Dina ihu n'ala kpudo ikiri ụkwụ na ikpere na-atụ aka ka ịmalite.

B. Na-agbanye ikiri ụkwụ n'ime ala, welie úkwù elu, ma fesaa glutes n'elu elu (jide maka otu sekọnd).

C. Jiri nwayọọ nwayọọ gbadaa úkwù ka ọ na-efegharị n'ala, wee welie úkwù ka ịmalite nzacha na-esote.

Ntuziaka ụdị: Iji mee ka ọ sie ike, rụọ àkwà mmiri glute dị n'otu ụkwụ: gbatịa otu ụkwụ n'ime ikuku, mee mmegharị ahụ n'ụkwụ nke ọzọ.

Mee 15 na 20 reps.

Nnukwu Hydrant

A. Malite na tebụl tebụl, na ụkwụ anọ ya niile nwere hips n'elu ikpere na ubu karịa nkwojiaka.

B. Welie ikpere aka nri n'ala ma mee mmiri mmiri: bulie ikpere gị n'akụkụ, na-ejigide ehulata nke ogo 90.

C. Laghachi ka ịmalite na-emetụghị ikpere aka na ala, bulie ụkwụ aka nri azụ na azụ, gbagọrọ agbagọ n'akuku 90-ogo na-agbatị ụkwụ ka ala ụkwụ aka nri na-atụ aka na elu ụlọ.

D. Laghachi na mmalite na-emetụghị ikpere n'ala. Nke ahụ bụ otu rep.

Mee 10 ka 15 reps. Gbanwee n'akụkụ; kwugharịa.

Kettlebell Swing

A. Guzosie ike n'ụkwụ obosara n'ubu, kettlebell n'ala, anya-anya site na mkpịsị ụkwụ. Hinge n'úkwù ya na ikpere dị nro na ikpere ya iji were aka abụọ jide isi kettlebell.

B. Were kettlebell laghachi azụ n'etiti ụkwụ.

C. Tụgharịa úkwù gaa n'ihu ka ọ kwụ ọtọ, na-efegharị kettlebell n'ihu ruo ihe dị ka ịdị elu obi.

D. Ka kettlebell si n'ụkwụ laghachi azụ, hips ya azụ, wee tụgharịa ka ị bilie ọzọ. Gaa n'ihu Tinyegharịa.

Ndụmọdụ Ụdị: Cheta, nke a abụghị squat-ọ bụ mgbakwunye hip. Ekwesịrị inwe obere mgbada na ikpere. A na-ebugharị ike ahụ site n'úkwù gị, yabụ zighachi ha azụ ka ị nwere ike ka ị na-ejigide azụ dị larịị na isi ike n'oge mmega ahụ. (Chee echiche ka ị na-ezipụ azụ azụ n'ịdaba ụda ala.)

Mee 15 ruo 25 reps.

Otu Ụkwụ RDL

A. Guzoro n'ụkwụ aka ekpe, jiri ụkwụ aka nri ntakịrị n'azụ, mkpịsị aka na -emetụ n'ala maka itule. Jide dumbbell n'aka nri n'ihu hip, nkwụ chere ihu.

B. Na-amanye n'úkwù, belata dumbbell ka ọ dị elu ka ị na-agba ụkwụ aka nri azụ. Debe hips na ubu na -eme ngagharị n'oge mmegharị ahụ niile.

C. Nweghari ngagharị ịlaghachi ka ịmalite.

Mee 15 na 20 reps. Gbanwee n'akụkụ; kwugharịa.

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Nyochaa maka