Gukoresha Ubushinwahip bandimyitozo wilkeep umugongo wawe neza kandi ucecetse.Ifasha kandi kurinda umugongo wo hepfo no guteza imbere umubiri neza.Twakusanyirije hamwe imyitozo 8 yambere ya hip band kuri wewe.Niba ushaka kubona ibisubizo nyabyo, bifatika, uzuza imyitozo ya glute 2-3 buri cyumweru.Mu mezi make gusa, wifuza gutangira ibisubizo bishimishije.
1. Kubeshya Ukuguru Kuruhande
Kubeshya Ukuguru Kuzamura Inzira ninzira nziza yo kubaka imbaraga muri laterathighs hamwe nabashimusi ba hip (gluteus medius na gluteus minimus).
• Gupfunyikaitsinda ryo kurwanyauzengurutse akaguru, uryame kuruhande rumwe, hanyuma ushyire ibirenge kurundi ruhande.
• Hindura ukuboko hafi yubutaka kuri dogere 90 hamwe nintoki hasi hasi naho ikiganza kumatwi leveto gishyigikira umutwe.
• Shira ukundi kuboko ku nda ukoresheje ikiganza hasi.
• Kenyera intoki zawe kandi uzamure ukuguru kwawe hejuru kugeza ku gisenge hamwe n'ikibuno cyawe.Fata isegonda imwe, hanyuma usubize ukuguru kwawe.
• Subiramo inshuro 15-20, hanyuma uhindukire ukundi kuguru hanyuma usubiremo.
2. Hip Bridge hamwe na Pulse
Gukora ubwoko ubwo aribwo bwose bwimyitozo yikiraro ikomeza gluteamuscle - gluteus maximus, gluteus medius, na gluteus minimus - nkuko welas hamstrings.
• Shira ikibuno mu kibero.
• Kuryama inyuma yawe amaboko yawe ku mpande, ivi ryunamye, n'ibirenge hasi hasi ku kibero cy'ubugari.
• Fata ikibuno cyawe nintoki mugihe uzamuye santimetero nke hasi.
• Komera kandi ukore kugirango usunike amavi kure.
• Buhoro buhoro pulyour amavi hanyuma usubiremo inshuro 1.Komeza guhuza amavi yawe hamwe no gutandukana utagabanije ikibuno.Uzuza 15-20 rep.
3. Gupfukama Kickbacks
Inyuma yitsinda ryibasiye ikibuno, gifasha kunoza imitsi nijwi.Iyi myitozo kandi iteza imbere gutuza no kuringaniza kandi ifasha gukora ikibuno, amaguru, nibibero.
• Tangira kuri alfours kuri alknees ukoresheje amaboko yigitugu-ubugari hamwe n'amavi hip-ubugari.
• Gupfunyika aitsinda ryo kurwanyakuzenguruka amaguru.Shyira umurongo hasi munsi yivi ukoresheje ukuguru guhagarara hanyuma ushire umurongo hejuru yivi ukuguru.
• Subiza amaguru inyuma buhoro, ukanda glute kugirango ugorore amaguru.
• Komeza uyu mwanya hanyuma usubire mu ntangiriro.Subiramo inshuro 15-20, hanyuma uhindure impande.
4. Igihe ntarengwa cyo kuguru
Igihe kimwe cyakagombye gukora hamstrings yawe, gluteus maximus, na gluteus medius.Bafasha kandi guhangana nikirenge, ikibuno, nigiti gihamye.
• Hagarara ukoresheje ibirenge byawe ubugari butandukanye, ukuguru kumwe kumurongo wa elastike, hanyuma ufate urundi ruhande n'amaboko yombi.
• Shyira ukundi kuguru inyuma gato nkuko bigaragara ku ishusho hejuru.
• Komeza amaguru yawe n'umugongo ugororotse kandi ikibuno cyagutse, ugorora ikibuno cyawe kandi uhagarare neza ugororotse gato mu mavi.
• Garuka buhoro kandi usubiremo inshuro 15-20.Kora imyitozo imwe kurundi ruhande.
5. Shyira
Igituba nimwe mumyitozo myiza ya totabody kandi ni nziza mugukora buto.Ntabwo zifasha gusa gukomeza imitsi yawe ya glute, inongera imbaraga zingenzi kandi ikora quad, hamstrings, inyana, ninyuma yinyuma.
• Hagarara ukoresheje ibirenge byawe mugari gato kuruta ubugari bwa hip na aitsinda ryo kurwanyahejuru y'amavi yawe.Amano yawe agomba kuba hanze.
• Hindura amavi hanyuma usunike buhoro buhoro ikibuno cyawe wicaye.
• Komeza kumanura umubiri wawe ibibero byawe ni paralleto hasi.Komeza amavi yawe kuri dogere 90.
• Fata amasegonda make, hanyuma uzamure buhoro buhoro kugeza aho utangiriye.Kora rep 15-20.
6. Gushimuta Kuruhande
Abashimusi b'ikibuno ni ngombwa ariko akenshi birengagizwa imitsi ituma duhagarara, kugenda no kuzenguruka amaguru byoroshye.Imyitozo yo gushimuta ku kuguru irashobora gufasha kugera ku mugongo kandi ufashe amajwi mugihe ufasha kwirinda no kuvura ububabare bwo mu kibuno no mu ivi.
• Gupfunyika aitsinda ryo kurwanyakuzenguruka munsi y'amavi yawe hanyuma uhagarare neza.
• Niba uburimbane bwawe butari bwiza, fata ikintu gikomeye nk'intebe cyangwa shyira amaboko yawe kuri wal (ntukishingikirize kuri ibi - komeza uburinganire bwawe bwongerera imbaraga imitsi umubiri wawe).
• Uzamure ukuguru kumwe hanyuma uzamure hanze kuruhande rwumubiri wawe.Kuruhuka, hanyuma usubire kumwanya wo gutangira.
• Subiramo inshuro 15-20.Kora imyitozo imwe kurundi ruhande.
7. Kwagura Ikibuto
Kwagura Kick Butt bifasha gukoresha ikibuno cya hip flexors, adductors, na quadriceps, bifasha kugirango umugongo ukomere kandi ugereranije.
• Uzengurutse ibirenge hamwe naitsinda ryo kurwanya.Iryamire umugongo wawe amaguru agororotse kandi amaboko yawe arambuye ku mpande.
• Hindura ivi ry'iburyo mu gituza hanyuma ushire ikirenge cyawe cy'iburyo hagati yaitsinda ryo kurwanya(gerageza ushyire bande kuruhande rwikirenge cyawe kugirango ugumane umwanya).
• Kuramo ukuguru kwawe kwi bumoso hasi.Ongera ukuguru kwawe kwi buryo kuri dogere 45 hanyuma usubize mu gituza.
• Subiramo inshuro 15-20, hanyuma uhindukire ukuguru kwi bumoso hanyuma ukore imyitozo imwe.
8. Gusimbuka
Gusimbuka squats wilincrease imbaraga ziturika, utezimbere imbaraga zo hejuru no hepfo yumubiri, kandi utwike karori byihuse kuruta guswera bisanzwe.
• Shyira aitsinda ryo kurwanyaku bibero byawe hejuru y'amavi yawe.
• Hagarara ukoresheje ibirenge byawe bigari gato kuruta ubugari bwa hip.Kora ibisanzwe-kwipimisha kwikinisha ukoresheje guswera kumurongo.
• Tangirira kumwanya muto wo hasi hanyuma usimbuke biturika.Noneho kurambura amaguru kandi ukoreshe amaboko kugirango ubone imbaraga.
• Menya neza ko ugwa kumupira wamaguru kandi ukuramo ingaruka zatewe no gusimbuka ibirenge byombi.Subiramo inshuro 15-20.
Hamwe nibibuno 8itsinda ryo kurwanyaimyitozo ya glute, urashobora kubaka ikibuno cyinshi kandi ugatwika karori ihagije kugirango uyihindure imyitozo yumubiri wuzuye.
Igihe cyo kohereza: Ugushyingo-14-2022