Amatako yo mu kibuno amenyereyemenyereza glute, ikibuno, n'amaguru. Ifasha mu gupakira ibisebe, ibihaha no kugenda kandi irashobora gukosora ivi n'ikibuno. Amatsinda menshi arakoreshaumwenda hamwe na latex ivanzegufata no kuboneka muriurumuri, giciriritse cyangwa kiremereye. Guhitamo no gukoresha kimwe neza, ibice bikurikira biraganira:
Band Itsinda rya Hip ni iki?
Ni ikihip band? Numuzingo ufunze wowekurambura amagurukongeramo imbaraga. Byinshi ni imyenda iboshywe hamwe nuudodo twa rubberirinde kunyerera no kuzunguruka, nubwo latex izenguruka irahari nkaho. Imiterere ya loop ikorabyihuse kubi, gusubira inyuma, gutembera kuruhande no gukomera. Irasunika amavi cyangwa amaguru, ugomba rero kwirukana.
Ikibuno cyibibuno gikora ahantu hato kandi kigahuzwa nibintu byinshi:gutandukana, intambwe, igisimba kiragenda, intambwe, ikibuno,ibiraro, gusubiza inyuma, hydrants, hamwe no kugabanuka. Urashobora kubikoresha baryamye kubiraro no gushimutwa, guhagarara kumaguru kuruhande, cyangwa kumaguru kamwe kugirango bategure ukuguru kumwe RDL.
Shyira umukanda hejuru ku giterekoibibero kumaseti yoroshye, munsi y'amavi kugirango akurwe mu rugero, cyangwa kumaguru kubibazo bikomeye. Koresha imirongo yoroheje yo gushyushya no gusubiramo, nakoresha imirongo mito kugeza iremereyekubera impagarara mugihe cya lift yawe nyamukuru. Boihuze urwego rwose rwimyitwarirekandi bihuze mumuzunguruko, urujya n'uruza, na gahunda zimbaraga.
Guhitamo Itsinda Ryuzuye
Toranya bande ihuye nimbaraga zawe zubu, zihuye nibibero byawe kandiyuzuza imyitozo yawe. Kugenzura ukurwanya, ubugari, uburebure nibikoresho. Shakisha anti-kunyerera, kudoda bikomeye kandi byoroshye kwizerwa. Gushiraho hamweinzego nyinshikukujyana imbere mumutekano mugihe runaka.
Urwego rwo Kurwanya
1.Umucyo:gushyushya, kugenda, akazi ko kugarura, hamwe no gukora glute.
Hagati:Byinshi glute, ikibuno, namaguru bigenda nkibisebe, kugenda kuruhande, no gutera ikibuno.
3.Biremereye:Gushimuta ikibuno cyambere, intambwe-yo hanze, itandukaniro ntarengwa, isometrike ngufi.
Abenshi muriiminyagon'umunsi ukuguru kwimuka nibyiza hamwe na aitsinda rito. Itanga umutwaro uhagije utabangamiye ifishi. Ntukirukaneimpagarara ntarengwa. Huza bande kubuhanga bwawe, hanyuma uzamuke iyo reps no kugenzura wumva bitagoranye.
Imyenda na Latex
Imyenda y'imyenda itanga ubwitonzi,Gufataiguma mu mwanya mugihe cyo guswera, ibiraro, nintambwe zegeranye. Barwanya kuzunguruka kandi ntibakwiriye gufata. Imyenda myizashyiramo ipambahanyuma urambure reberi, hamwe no kudoda gushimangirwa kumurongo kugezaKurwanya kuramburan'umuvuduko.
Bande ya Latex irambuye cyane, ihendutse, kandi isukuye vuba hamwe nisabune yoroheje. Birakomeye kuriintera ndenden'ingendo. Ibikoresho bya reberi bigira ingaruka nziza, reba rero akuramburano kurangiza neza.
Intego yawe yo Kwitwara neza
Huza itsinda kumurimo wawe.Imitsi n'imbaraga, koresha imbaraga ziremereye kumatako, guswera, hamwe na deadlifts yo muri Romania. Haba kuri toning, kwihangana, cyangwa rehab, imirongo yoroheje igushobozakomeza ifishinaKugera kuri repnta guhuzagurika.
Inyungu za Booty mubisanzwe zisaba uburyo bwoigitambara kiremereyekubashimusi no gusunika, kimwe nitsinda ryoroheje ryo gushyuha. Gusubiramo cyangwa kugendana akaziurumuri hamwe na silky latexkugira ngo byorohereze ingendo. Ibiganiro by'ingenzi bihuzaurumuri kugeza hagatikuri pallof ifata, ibisimba bigenda, kandi bitwara.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
✅ Imyitozo ya 8 y'ingenzi ya Hip Band
Ikibuno cya hip gitera umutwaro wibanze muriglute, ikibuno, n'amatako. Koresha ikomatanya ryombi hamwe no kwigunga bimukiraguteza imbere imbaragano kugenzura. Bikore nkumuzunguruko inshuro 2 kugeza kuri 3 mucyumweru.
1. Ikiraro cya Glute
Shyira umurongo hejuru y'amavi yawe. Iryamire umugongo, ibirenge hip-ubugari, inkweto hafiSantimetero 20 kugeza 30kuva mu kibuno. Twara mu gatsinsino, kanda ku mavi, hanyuma uzamure kugeza igihe ikibuno cyawe gihuye n'imbavu n'amavi. Kuruhuka,kanda glute yawe cyane, hanyuma hepfo hamwe no kugenzura.
2. Clamshell
Iryamire ku ruhande rwawe,amavi yunamye kuri dogere 90, bande hejuru y'amavi, inkweto zegeranye. Komeza ibirenge ukande hamwe hanyuma ufungure ivi ryo hejuru hejuru yumutwe utemereye igitereko kuzunguruka. Komeza gahoro kandi ushikame. Ibi bikubita abashimusi ba hipuruhande rumwe kuruhandeno gukumira imvune.
3. Kugenda kuruhande
Injira mumutwe hanyuma ubishyire hejuru yamaguru kugirango umutwaro urenze cyangwa hejuru y'amavi kugirango ugenzure. Icaraigituba giton'igituza cyawe hejuru.Hitamo ukurwanyaurashobora kugumana nuburyo bwiza. Hindura intera cyangwa gusubiramo kuribikwiranye n'ubushobozi bwawe.
4. Guhagarara inyuma
Kenyera amaguru,ihagarare muremure, Intangiriro. Shira uburemere ku kuguru kamwe, uhanagura ukundi inyuma inyumakubika inyuma. Kanda hejuru, hanyuma umanuke hamwe no kugenzura. Hindura kurundi ruhande. Iyi myitozo ifashaimbaraga zo kwagura ikibunona glute kurasa kumuzunguruko uringaniye.
5. Amashanyarazi
Ku biganza byawe no ku mavi yawe, umukandara uri hejuru y'amavi yawe. Zamura ivi rimwe urebe ku ruhande ukurikije ikibuno cyawe.Gucunga igitonyanga. Kora impande zombi kugirango utezimbere imbaraga zo mu kibuno. Ibi byibasiye glute medius kandi biteza imbereyazamuye ukuguru kumwe. Irashobora kuruhura imiterere itera ivi valgus.
6. Gusiganwa ku maguru
Bunga amavi cyangwa ikibero hagati.Icara inyuma, kanda amavi hejuru kugira ngokomeza guhuzahejuru yamaguru. Kuvanga stress hamwe na sumo, pulse, cyangwa squat yimbitse. Iri ni ihitamo rikomeye kumaguru cyangwa umubiri wose wuzuye kugirangokongerera imbaraga umubiri-wo hasi.
7. Gutera mu kibuno
Shyira hejuru inyuma ku ntebe, ibirenge biringaniye, bande hejuru y'amavi.Tera ikibuno, kanda amavi hanze, hagarara hanyuma ukande, hanyuma hepfo buhoro. Gukora glute cyane kugirango imbaraga nubunini.Itsinda ryo kuzamuka ku rwegoumutwaro cyangwa wongere akazi ka tempo.
8. Gushimuta abantu bicaye
Icara muremure, uhambire hejuru y'amavi, ibirenge biringaniye. Fungura amavi yagutse, fata isegonda 1,garuka nta gucogora. Uyu mwitozoGutoza gushimuta ikibuno, nibyiza hagati yamaseti, kandi ibona ikibuno cyawe cyateguwe kuri flexor EMOM irambuye.
Kurenga ibikorwa bya Glute
Ibibunokora ibirenze 'gukora' glute. Batsimbataza kugenzura,kugaburira ubuzima, kandi uhuze imbaraga mumubiri. Inyungu z'ingenzi:
Ihamye
Gushimuta ku mbaho hamwe n'ikibuno hejuru y'amavi birahindukaikibaho cyoroshyemu myitozo yo gutobora impande zose. Gerageza kunyura amavi yawe ku ruhande uko ubyifuzakomeza imbavu zawe. Itsinda riragutera ubwoba bwo gusenyuka, TA yawe na oblique zawe zigomba gukomera cyane.
Kuruhande-kubeshya clamshell ifata, gupfukama igice cya Pallof kanda hamweumugozi wiziritse, no gushimuta amakosa yapfuye yigisha kurwanya kuzunguruka no kurwanya kwaguka. Ibi bifasha kwihagararaho, kurinda umugongo, naigabanya ingufu zitembamugihe cyo guterura no gusiganwa.
Ongeraho hamwe nidubu yikaraga yikurikiranya cyangwa ikiraro kigenda kugirango uhugure kuringaniza nigihe. Mugihe ibi byimukaKoresha glute, bakora amaguru, nuko bakora nkaubushyuhe buke-bushyushyembere yo guterura ibintu biremereye. Komeza amaseti magufi kandi agoye: amaseti 2 kugeza kuri 3 y'amasegonda 20 kugeza kuri 40.
Ikibuno
Koresha urumuri rworoshye kurigufungura flexor: zunguruka uruhande rw'imbere rw'ikibuno, fata urundi ruhande ku nkingi ikomeye, tera intambwe imbere ugere ku gice cy'ivi, hanyuma uhunge buhoro. Urugero, fata naimbaraga z'amagurumu gihe itsinda riyobora igice cy'itsinda kugira ngo gikurikirane neza.
Kurwanya urumuri bigabanya ubukana udashyizeho intera. Gerageza uhambiriye hamstring flossing nainyongera-rutareKuri kugenda. Intego ni ukugenzura ukoresheje intera, ntabwo ari urwego rwinshi.
Intego yo kuzunguruka hamwe yicayeKuzenguruka hanzeno guhagarara imbere imbere kuzenguruka intambwe. Kora 8-12 reps kuruhande. Shyira iyi myitozo mubushuhe kugeza kumutwe wambere cyangwa cooldownsgukira nyuma yo guswera cyanecyangwa biruka. Komeza urumuri rurwanya urumuri.
Kwirinda ibikomere
Ikibuno kidakomeye cyangwa kidakoreshwa kirashoborakwimura impagararakugeza ku mavi no inyuma. Wibagiwe kwirengagiza uduce twa glute yawe kuko ibi bishobora kugutera ubusumbane, kudakora neza, ndetse ndetseikibuno. Akazi ka Hip-band kuzuza icyuho mumahugurwa yo gushimuta, kwagura, no kuzunguruka.
Muri rehab, koresha temps gahoro hamwe nurwego ruto:ibiraro, intambwe kuruhande, hamwe no gushimuta ivi. Kurwanya imbere gusa iyo nta bubabare. Emera amasaha 24 kugeza kuri 48 hagati yibibuno byihariye. Gukosora neza hamweibyibanze byibanzeKuri Kuzamura.
Gukora glute birashobora gukorwa burimunsi kumajwi make kandi biracyazahitamo amaguru n'amaguru. Kurikirana iterambere hamwe na rimwe rimwe-rep ntarengwa igenzurwa hejuru yibibuno cyangwa kurenza kurimenyesha guhitamo itsindan'ijwi. Niba wumva gusagutwika, Biracyazaongeraho gukoranuburyo glute ikomeye itera tekinike yimikino ngororamubiri.
Umwanzuro
Itsinda rya hip rikora ubucuruzi bukomeye kurimunsi yo guhindura umufuka. Ishyira umutwaro vuba. Ikwira mu gikapu icyo ari cyo cyose. Ipima urwego rwose. Iyo mvange itumaguhitamo nezaku mbaraga n'imiterere.
Kugirango intambwe ikurikiraho, gerageza iyi stack: amaseti 2 ya 12 bagenda, amaseti 2 yikiraro 10, amaseti 2 ya 8 hinges. Kuruhuka amasegonda 45. Byakozwe. Ukunda kuyobora na gahunda? Iyandikishe kurutonde rwacu cyangwafata urupapuro rwihuta.
Vugana ninzobere zacu
Huza n'inzobere muri NQ kugira ngo muganire ku byo ukeneye ku bicuruzwa byawe
hanyuma utangire kumushinga wawe.
Q Ibibazo Byerekeranye na Hip Booty
Itsinda rya hip ni iki kandi rikora rite?
Ikibuno cya bande - Umuzingo uzunguruka wambara hejuru y'amavi yawe cyangwa ukuguru. Itanga impagarara. Ibi bihindura glute yawe nibibuno, bigahindura kandi byongera imyitozo. Birashoboka, bihendutse, kandi nibyiza kubushuhe, imbaraga, no gukumira imvune.
Imyenda cyangwa latex: niyihe bande nziza?
Imyenda y'imyenda iragutse, itanyerera, kandi nziza. Nibyiza cyane guswera no gutembera kuruhande. Latex band itanga byinshi birambuye hamwe namahitamo yimibiri yuzuye. Hitamo kubwo guhumurizwa, kuramba, n'intego zawe zo kwinezeza.
Ni kangahe nkwiye gukoresha bande?
Wambare inshuro ebyiri cyangwa enye mu cyumweru. Kujugunya mubushuhe kugirango ukore cyangwa imbaraga zamasomo. Emera byibuze amasaha 48 yo kuruhuka hagati yimyitozo ngororamubiri yo hasi. Imbaraga ntiziva mu kunanirwa; biva muburyo buhoraho, bwubaka imbaraga no gutuza bidakabije.
Ikibuno gishobora gufasha kubabara ivi cyangwa kwirinda gukomeretsa?
Uh-huh, niba ubikoresha neza. Bahugura glute medius na rotateur yo hanze kugirango bahuze neza amavi yawe nibibuno. Ibi birashobora kugabanya gusenyuka kwa valgus no guhangayika kumavi. Birumvikana, burigihe burigihe ubona umunyamwuga niba ubabaye cyangwa ufite uburwayi.
Hip bande isimbuza uburemere bwo gukura glute?
Bajyana ntabwo! Amatsinda yongera ibikorwa kandi atanga impagarara zihoraho. Mubashyingire hamwe nuburemere bushingiye kuburemere burenze urugero kuri hypertrophy nziza. Koresha bande kumitsi yibanze, shitingi, kandi utangire amajwi nta guhangayika.
Igihe cyo kohereza: Ugushyingo-14-2022