Kuphonya kwa Mchiuno Umodzi

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Hamstrings, Quadriceps

Ukuxhumana kwe Kuphonya kwa Mchiuno Umodzi

Miyendo Yam'chiuno Imodzi ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana kwambiri ma glutes, hamstrings, ndi pachimake, kulimbikitsa mphamvu, kukhazikika, komanso kukhazikika. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Anthu angafune kuphatikizirapo Miyendo Yam'chiuno Imodzi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zathupi, kupititsa patsogolo masewera olimbitsa thupi, komanso kuchepetsa kupweteka kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuphonya kwa Mchiuno Umodzi

• Yendani kumbuyo kuti msana wanu ukupume molunjika pa benchi, pamene mwendo wanu wotambasula ukuwongoka ndipo phazi lanu lina libzalidwe molimba pansi.
• Kanikizani chidendene chanu chobzalidwa ndikukweza ziuno zanu pansi, kuziyendetsa m'mwamba ndikusunga mwendo wanu wotalikirana ndi thupi lanu.
• Imani pamwamba pa kayendetsedwe kake, kuonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera pamapewa anu mpaka bondo lanu.
• Tsitsani m'chiuno mwanu kubwerera kumalo oyambira, kusunga ulamuliro ndi kusakhudza pansi, kenaka bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza musanasinthe mwendo wina.

Izinto zokwenza Kuphonya kwa Mchiuno Umodzi

• Lamulirani Mayendedwe Anu: Cholakwika chofala ndikuthamangira masewera olimbitsa thupi, zomwe zingayambitse kuvulala. Ndikofunikira kuwongolera mayendedwe anu, pokwera ndi potsika. Izi sizidzangothandiza kuteteza kuvulala komanso kugwirizanitsa minofu yanu bwino.
• Gwirani Ntchito Yanu: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, ndikofunika kugwirizanitsa minofu yanu yaikulu

Kuphonya kwa Mchiuno Umodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuphonya kwa Mchiuno Umodzi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Leg One Hip Thrusts. Komabe, tikulimbikitsidwa kuti muyambe ndi masewera olimbitsa thupi a Hip Thrust kapena Glute Bridge kuti mupange mphamvu ndi mawonekedwe abwino musanayambe kusintha kwa mwendo umodzi. The Single Leg Hip Thrust ndi masewera olimbitsa thupi apamwamba kwambiri ndipo amafunikira mulingo wabwino, mphamvu yayikulu, komanso mphamvu ya glute. Ndikofunikira nthawi zonse kuwonetsetsa kuti mukuchita masewera olimbitsa thupi moyenera kuti musavulale, kotero kuti oyamba kumene angafune kupeza upangiri kwa mphunzitsi kapena katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuphonya kwa Mchiuno Umodzi?

• Mlendo Umodzi wa Hip Thrust ndi Dumbbell: Kusiyanaku kumaphatikizapo dumbbell yomwe imayikidwa pachiuno chanu kuti muwonjezere kulemera ndi kukana.
• Kukwezera Mchiuno Umodzi Wam'chiuno: Pakusinthika uku, mapewa anu amayikidwa pamalo okwera ngati benchi kapena sitepe, ndikuwonjezera kusuntha kosiyanasiyana.
• Single Leg Hip Thrust pa Mpira Wokhazikika: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi nsana wanu pa mpira wokhazikika, kulimbitsa thupi komanso kuchitapo kanthu koyambira.
• Kusuntha kwa Mchiuno Umodzi: Izi zimaphatikizapo kugwiritsa ntchito diski yotsetsereka pansi pa phazi lanu, ndikuwonjezera chinthu chosakhazikika komanso kuvutikira kowonjezereka.

Izinto zokufunda ezishisa ezivumelekile Kuphonya kwa Mchiuno Umodzi?

• Ma squats aku Bulgarian Split Squats ndi othandizira enanso abwino ku Kugwedeza kwa Mchiuno Umodzi chifukwa amayang'ananso mwendo umodzi panthawi imodzi, kupititsa patsogolo mphamvu ndi mphamvu imodzi, ndikuphatikizanso minofu yambiri yam'munsi monga quadriceps ndi hamstrings.
• Ma Deadlifts amathanso kupititsa patsogolo ubwino wa Single Leg Hip Thrusts pamene akuyang'ana minofu yam'mbuyo, kuphatikizapo glutes, hamstrings, ndi m'munsi kumbuyo, kulimbikitsa mphamvu zochepetsera thupi lonse ndi kukhazikika.