Iji otumgbochi mgbochinwere ike inye mkpali zuru oke na akwara hip na ụkwụ.Mee ka ọ dịrị gị mfe ịkwalite ike ụkwụ dị ala ma melite arụmọrụ sprinting nke ọma.Ọzụzụ ndị na-agbanwe eriri ụkwụ ala nwere ike na-ezo aka na mmegharị iri ndị a.Ka anyị mụọ ọnụ!
1. azu squat
Otu mgbochiomume "azụ azụ azụ squat", otu njedebe ga-ejikọta ya na ihe edoziri, njedebe nke ọzọ n'úkwù.Tupu omume amalite, gbaa mbọ hụ na eriri mgbochi ahụ nọ n'ọnọdụ gbatịpụrụ nke ọma.N'ụzọ dị otú a, ike nwere ike itinye uche na gluteus medius.
2. Ntugharị otu ụkwụ
The "otu-ụkwụ squat" nwere mmetụta dị mma karịsịa n'ịkwalite mọzụlụ gluteal ike na imeziwanye ike nke akụkụ ụkwụ ala.Na mgbochi ndị ọzọ, iji zere enweghị aha nke ike muscle n'akụkụ abụọ nke ọnọdụ ahụ.Ma ọtụtụ mgbe n'ihi na ihe isi ike ahụ dị oke elu, amaghị otú e si amalite ime ya, ọtụtụ ndị na-enye ọzụzụ leghaara ya anya.
N'ebe a, ị nwere ike ijimgbochi mgbochiinye aka na ibelata ihe isi ike.A ga-ekekọta otu nsọtụ n'ebe dị elu, aka jidekwa nsọtụ nke ọzọ.Na mbụ, ị nwere ike kechie nkwojiaka gị n'akụkụ ntụgharị ole na ole ọzọ iji nweta uru nke enyemaka ka ukwuu.Ka ike na-abawanye, wee jiri nwayọọ nwayọọ gbatịa ma mee ka ahụ dị jụụ.Ruo n'ikpeazụ enwere ike mezue n'enweghị enyemaka.
3. ụkwụ curl - hip àkwà mmiri
Jikọta mgbatị ụkwụ na mgbatị hip ka ọ kpalie glutes azụ na akwara ụkwụ.Iji mee ihe, kee otu njedebe nkemgbochi mgbochina ihe nkwụnye ma kechie njedebe nke ọzọ na nkwonkwo ụkwụ.Mgbe ahụ, gbatịa eriri mgbochi ahụ na arịlịka ahụ ntakịrị wee dozie ya n'ọnọdụ dị ala.
Nke mbụ, gbadaa ikpere ka ịmechaa otu mgbanaka ụkwụ.Mgbe ahụ gbatịa nkwonkwo hip ma mee ka ọ dị elu iji wuchaa akwa mmiri hip.N'ikpeazụ, gbasaa ikpere ọzọ ma megharịa mgbatị ahụ.
4. Mgbatị ụkwụ azụ azụ
Mgbatị "ụkwụ azụ azụ" nwekwara ike ịkpali ma wusie ike dorsal gluteus na hamstrings, nke bụ isi akwara abụọ dị ala.
Kwụsịnụ nke ahụmgbochi mgbochin'ebe dị elu, na-ehulata ikpere elu, otu ụkwụ na-eguzogide band posture njikere.Mgbe ahụ gbatịa ikpere na nkwonkwo ụkwụ n'otu oge iji gbatịa ma kwapụ eriri mgbochi ahụ pụọ.N'okpuru ala, ikpere na nkwonkwo ụkwụ kwesịrị ịgbatị nke ọma.
Nke mbụ, gbadaa ikpere ka ịmechaa otu mgbanaka ụkwụ.Mgbe ahụ gbatịa nkwonkwo hip ma mee ka ọ dị elu iji wuchaa akwa mmiri hip.N'ikpeazụ, gbasaa ikpere ọzọ ma megharịa mgbatị ahụ.
5. Bulgarian gbawara agbawa ụkwụ squat
Iji dumbbells, barbells, na ihe ndị ọzọ efu efu na-eme "Bulgarian split-leg squat", na-emekarị nkwụsị ala bụ nke kachasị ukwuu.Site na ịrị elu, nguzogide ji nwayọọ nwayọọ belata.
Ihe dị iche bụ eziokwu mgbe ị na-eme ya na ụkwụ n'ihu n'etiti etitimgbochi mgbochina iji aka abụọ jide nsọtụ abụọ ahụ.Omume a nwere nguzogide kachasị ike n'elu.Ọ bụrụ na ị nwere ọnọdụ ahụ, ị nwekwara ike ịnwale iji aka abụọ na dumbbells jide eriri mgbochi ahụ.
6. Mgbanwe ụkwụ na mgbatị
Dị ka anyị niile maara, a na-eji "mgbanwe ụkwụ na mgbatị ụkwụ ngwa" maka ọzụzụ na iwusi quadriceps ike.Mgbe a na-eji eriri ndị na-eguzogide, enwere ụzọ abụọ ị ga-esi ṅomie otu, ma ọ bụ ọbụna mmetụta kachasị mma.
Nke mbụ, tinye otu njedebe nke mgbochi mgbochi na nkwụnye na njedebe nke ọzọ na ikpere.Gbado anya gị na ngbanwe ikpere na mgbatị ahụ n'ebe.Mgbe ahụ nweta nnukwu mkpụkọ nke quadriceps.Ọzọ, mepee aka gị wee pịamgbochi mgbochiewere ikpere abụọ a kechie ya gburugburu.Debe ahụ gị n'ọnọdụ nkwado na-agbanwe agbanwe.Ya mere gbatịa ikpere, iji mee ka mgbatị ụkwụ na mgbatị ahụ mee ihe.
7. Frog hip bridge
The "frog hip bridge" nwere ike ọ bụghị nanị na-akpali ike nke hip ma na-azụkwa "hip external rotation muscle group" nke anyị leghaara anya.
Mpịakọta ahụmgbochi mgbochin'ime okirikiri 2 wee kechie ya n'elu ikpere.Mgbe ahụ jikere na ụkwụ gị na-emetụ ibe gị aka na ikpere tọọrọ.Mgbe ị na-ebuli úkwù ruo n'elu, kwụsịtụ obere oge.Mee ka ikpere gị kwụsie ike n'èzí iji kwagide eriri mgbochi.
8. Otu ụkwụ Romanian ike ịdọrọ
Jiri ihemgbochi mgbochiime otu-ụkwụ Romanian sere.Ọzọ, jide otu nsọtụ n'ebe ma jiri aka gị jide nsọtụ nke ọzọ.Kpachara anya ịgbatị nkwonkwo úkwù n'ụzọ zuru ezu n'elu ma wepụ nguzogide nke band ahụ na-eme.Ọ bụrụ na ahụ adịghị eguzosi ike, enwere ike ịpịa ụkwụ nke ọzọ iji nyere aka na nguzozi.
9. Akwụghachi ụkwụ na-ebuli elu
Kwụsịtụ otu njedebe nkemgbochi mgbochin'elu ma kechie nsọtụ nke ọzọ na nkwonkwo ụkwụ.Mmega ahụ, ikpere na-ehulata mekọrịtara ọnụ, hip 2 nnukwu nkwonkwo, a ga-eweghachite band na-eguzogide azụ.Ọ dị ka ebuli ụkwụ azụ.Ya mere na-akpali akpali mkpokọta ike nke hip na akwara ụkwụ.
10. Otu-ụkwụ nzọụkwụ-elu
Otu nzọ ụkwụ ụkwụ bụ ihe mmeghe mara mma maka mmegharị ọzụzụ anụ ahụ dị ala.Tụnyere dumbbells ejiri aka, ndịmgbochi mgbochinwere ike ịbụ na ọnụ ọgụgụ kasị elu, ndị kasị kpụ ọkụ n'ọnụ iguzogide uru ahụ.Ọ na-enye mọzụlụ ụdị mkpali ọhụrụ dị iche iche!
Oge nzipu: Feb-17-2023