Bodyweight Chule Pampu

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Gluteus Medius
• Amashwa eqhapho: Hamstrings, Tensor Fasciae Latae

Ukuxhumana kwe Bodyweight Chule Pampu

Bodyweight Frog Pump ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana kwambiri minofu ya glute, kulimbitsa mphamvu ndikuwongolera kamvekedwe ka minofu. Zochita izi ndi zabwino kwa anthu onse pamlingo wolimbitsa thupi, makamaka omwe akufuna kukulitsa mphamvu zawo zam'munsi ndi mawonekedwe awo. Anthu angafune kuchita izi chifukwa sizifuna zida, zitha kuchitika kulikonse, ndipo zimathandiza kupititsa patsogolo kuyenda kwa chiuno, kaimidwe, komanso kukhazikika kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Chule Pampu

• Bwererani m'zigongono zanu, nsana wanu ukuwongoka ndipo chibwano chanu chili cholunjika pachifuwa chanu.
• Kankhirani mapazi anu pansi ndikukweza chiuno chanu pansi, ndikufinya glutes pamwamba pa kayendetsedwe kake.
• Tsitsani m'chiuno mwanu mpaka pamwamba pa nthaka, kusunga kupsinjika mu glutes.
• Bweretsani kusuntha uku kwa chiwerengero chofunikila chobwerezabwereza, kuonetsetsa kuti kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kamwemwemwe kapa kapadwedwe kapanike kapanike kapaceskhukhu ngoko kuku kukubatabwitsidwa ndi chidziwitso 2023 zikhale zotani ndi chiyani, kuwonetsetsa kuti kayendetsedwe ka kayendetsedwe kake kamayang'anidwe ndikuyang'ana minofu ya glute.

Izinto zokwenza Bodyweight Chule Pampu

• Phatikizani Ma Glutes Anu: Kuti mupindule kwambiri ndi ntchitoyi, ndikofunikira kuti mukhale ndi chidwi pakuyenda kwanu. Mukakweza m'chiuno mwanu pansi, finyani ma glutes anu ndikugwira kwa kamphindi pamwamba. Muyenera kumva kupsinjika mu glutes, osati m'munsi mwanu kapena hamstrings.
• Sungani Mutu Wanu ndi Khosi Momasuka: Cholakwika china chofala ndikugwedeza khosi mwa kukweza mutu pansi. Sungani mutu wanu ndi khosi momasuka pansi panthawi yonse yochita masewera olimbitsa thupi kuti mupewe zovuta zosafunikira.
• Kuyenda Koyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Chinsinsi cha mapampu ogwira mtima achule ndikuchita

Bodyweight Chule Pampu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Chule Pampu?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodyweight Frog Pump. Ndi masewera osavuta omwe amalimbana ndi glutes. Komabe, monga masewera ena aliwonse, ndikofunikira kuti muyambe ndi mawu ocheperako ndikuwonjezera pang'onopang'ono mphamvu zanu ndi kupirira kwanu zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Mungafune kuganizira zopeza malangizo kuchokera kwa mphunzitsi wanu kapena katswiri wazolimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Chule Pampu?

• Pampu Yokwera ya Frog: Pakusiyana uku, mutha kuyika mapazi anu pamalo okwera ngati sitepe kapena benchi kuti muwonjezere kusuntha ndikutsutsa ma glutes anu patsogolo.
• Pampu ya Frog ya Banded: Kuonjezera gulu lotsutsa kuzungulira ntchafu zanu panthawi ya pampu ya chule kungathandize kugwirizanitsa minofu ya glute bwino.
• Pampu ya Frog Yolemera: Kugwira dumbbell kapena mbale yolemetsa m'chiuno mwanu pamene mukuchita pampu ya chule kungapangitse kulimbitsa thupi ndikulimbikitsa kukula kwa minofu.
• Sliding Frog Pump: Kusinthaku kumaphatikizapo kulowetsa mapazi anu ndi kutuluka pamalo osalala kapena kugwiritsa ntchito zotsetsereka, ndikuwonjezera zovuta paminofu yanu yam'kati ndi glute.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Chule Pampu?

• Hip Thrusts ndi masewera ena okhudzana ndi momwe amayang'ananso minofu ya glute, koma imaphatikizapo m'chiuno ndi m'munsi kumbuyo, motero amapereka masewera olimbitsa thupi komanso kulimbitsa mphamvu zonse ndi kukhazikika.
• Ma squats amakhalanso owonjezera chifukwa pamene amayang'ana minofu yambiri ya m'munsi mwa thupi kuphatikizapo glutes, amathandizanso kulimbitsa mphamvu za thupi lonse ndikukhala bwino, kuwapangitsa kukhala owonjezera kwambiri ku masewera olimbitsa thupi omwe amaphatikizapo Bodyweight Frog Pumps.