Matako

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Gluteus Maximus, Hamstrings, Obliques

Ukuxhumana kwe Matako

Ma butt-ups ndi masewera olimbitsa thupi amphamvu omwe amayang'ana makamaka minofu ya glute, yomwe imathandizira kulimbitsa mphamvu, kukhazikika, ndi mawonekedwe. Zochita izi ndizoyenera aliyense amene amayang'ana kumveketsa thupi lawo lakumunsi, kuwongolera masewerawo, kapena kuthandiza kupewa kuvulala. Wina angafune kuphatikiza ma Butt-ups muzochita zawo zolimbitsa thupi chifukwa champhamvu yake pomanga minofu, kulimbikitsa kaimidwe kabwinoko, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Matako

• Kwezerani pang'onopang'ono mwendo umodzi m'mwamba, ndikuupinda pamakona a digirii 90, mpaka ntchafu yanu ifanane ndi pansi ndipo phazi lanu likuyang'ana padenga.
• Finyani glutes wanu pamwamba pa kayendedwe ka sekondi kapena ziwiri.
• Pang'onopang'ono tsitsani mwendo wanu kubwerera kumalo oyambira, kusunga ulamuliro nthawi yonse yoyenda.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani ku mwendo wina.

Izinto zokwenza Matako

• Phatikizani Pakatikati Panu: Chimodzi mwazolakwitsa zazikulu zomwe anthu amapanga akamachita ma Butt-ups ndikusagwirizana pakati pawo. Kuchita izi sikungokweza chiuno; ndi za kugwiritsa ntchito minofu yanu yam'mimba kutero. Musanayambe kusuntha, limbitsani abs yanu ngati kuti mwatsala pang'ono kumenyedwa m'mimba. Izi zidzakuthandizani kukhalabe olamulira ndi okhazikika panthawi yonse yochita masewera olimbitsa thupi.
• Mayendedwe Oyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Kuyenda kulikonse kuyenera kukhala kochepa komanso koyendetsedwa. Izi sizimangothandiza kupewa kuvulala komanso zimatsimikizira kuti mukugwira ntchito mokwanira ndi mphamvu zake. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu

Matako Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Matako?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Butt-ups. Komabe, zitha kukhala zovuta poyamba chifukwa zimafunikira mphamvu yayikulu yayikulu. Ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera pang'onopang'ono mphamvu yanu ikakula. Onetsetsani kuti mukugwiritsa ntchito fomu yoyenera kuti musavulale. Ngati simukutsimikiza, ganizirani kufunafuna malangizo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Matako?

• Miyendo Imodzi Yokha: Mwakusiyana uku, mumakweza mwendo umodzi pansi pamene mukuchita masewera olimbitsa thupi, zomwe zimawonjezera vuto lina ndikuthandizira kulimbikitsa mbali iliyonse ya thupi lanu payekha.
• Kulemera kwa Butt-ups: Kuti mukhale ndi kusiyana kwakukulu, mukhoza kuwonjezera kulemera kwa masewera olimbitsa thupi mwa kuyika dumbbell kapena mbale yolemetsa m'chiuno mwanu, kuonjezera kukana ndikupangitsa kuti ntchitoyo ikhale yovuta kwambiri.
• Kukhazikika kwa Ball Butt-ups: Izi zimaphatikizapo kugwiritsa ntchito mpira wokhazikika pansi pa mapazi anu m'malo mwa pansi, zomwe zimawonjezera chinthu chokhazikika komanso chokhazikika pazochita zolimbitsa thupi, kuthandizira kugwirizanitsa minofu yambiri.
• Ma Banded Butt-ups: Pakusiyana uku, mutha kuwonjezera gulu lolimbana ndi ntchafu zanu, lomwe limapereka kupsinjika kosalekeza ndikuthandizira kupititsa patsogolo ma glutes ndi ntchafu zanu.

Izinto zokufunda ezishisa ezivumelekile Matako?

• Mapapo amathandizanso ma Butt-ups chifukwa amagwira ntchito glutes, ntchafu, ndi chiuno, zomwe zimathandiza kulimbikitsa ndi kumveketsa thupi lapansi, kupititsa patsogolo zotsatira za Butt-ups.
• Ma Deadlifts ndi masewera ena omwe amaphatikizana ndi Butt-ups, monga momwe amachitira makamaka kumunsi kumbuyo, glutes, ndi hamstrings, kulimbikitsa mphamvu ndi kukhazikika m'munsi mwa thupi ndikuthandizira kupititsa patsogolo ntchito yonse ya Butt-ups.