Phala lakutsogolo - Butt

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Phala lakutsogolo - Butt

The Front Plank - Zolimbitsa thupi zamatako ndizolimbitsa thupi zomwe sizimangoyang'ana minofu ya m'mimba yanu komanso makutu anu, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa anthu omwe akufuna kukonza mphamvu ndi kukhazikika kwa thupi lawo lonse. Ndizoyenera pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, chifukwa mphamvu yake imatha kusinthidwa kutengera luso lamunthu. Zochita izi ndi zabwino kwa iwo omwe akufuna kukulitsa kaimidwe kawo, kuchepetsa ululu wammbuyo, komanso kuwongolera bwino komanso kugwirizanitsa thupi, nthawi zonse akuwongolera ma glutes awo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Phala lakutsogolo - Butt

• Ikani zigongono zanu pansi pa mapewa anu ndi manja anu pansi, manja anu ali pansi.
• Kankhirani pansi, kukweza zala zanu ndikupumira makamaka pamapazi anu, ndikusunga thupi lanu molunjika kuchokera kumutu mpaka kumapazi anu.
• Finyani ma glutes anu ndikulimbitsa minofu yanu ya m'mimba pamene mukugwira ntchitoyi kwa nthawi yomwe mukufuna.
• Kuti mutsirize masewerawa, dzichepetseni pang'onopang'ono kubwerera kumalo oyambira.

Izinto zokwenza Phala lakutsogolo - Butt

• Sungani Mzere Wowongoka wa Thupi: Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu. Pewani kulola kuti m'chiuno mwanu kugwedezeke kapena kukweza chifukwa izi zingakupangitseni kupanikizika kosafunikira ndikuchepetsa mphamvu ya masewera olimbitsa thupi. Kulakwitsa kofala sikuphatikiza pachimake mokwanira, zomwe zimapangitsa kuti msana ukhale wopindika.
• Gwirani Ntchito Yanu: Kuti mupange thabwa lakutsogolo bwino, muyenera kugwirizanitsa minofu yanu yayikulu. Ingoganizirani kukokera m'mimba mwanu kupita ku msana wanu. Izi zimathandiza kuti thupi lanu likhale loyenera komanso limakulitsa ubwino wa masewera olimbitsa thupi.
• Sungani Khosi Lanu ndi Msana Wanu Pandalama: Yang'anani

Phala lakutsogolo - Butt Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Phala lakutsogolo - Butt?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Front Plank - Butt, koma ayenera kuyamba ndi nthawi yayifupi ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi chipiriro zikukula. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kuwawa, ndi bwino kusiya ndikukambirana ndi akatswiri olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Phala lakutsogolo - Butt?

• Pulango Lapambali: M’malo moyang’ana pansi, tembenuzirani kumbali, kupumira mkono umodzi ndi mbali ya phazi limodzi. Kusiyanaku kumakhudzanso ma obliques, kapena minofu yam'mimba yam'mbali.
• Plank With Leg Lift: Pamene mukugwira thabwa lakutsogolo, kwezani mwendo umodzi pansi, ndikuwuyika mowongoka. Izi zimawonjezera vuto linalake ku glutes yanu ndi kumbuyo kwanu.
• Plank with Arm Lift: Mofanana ndi kukweza mwendo, koma nthawi ino mumakweza mkono umodzi pansi. Izi sizimangolimbitsa ma glutes anu komanso zimayesa kukhazikika kwanu komanso kukhazikika kwanu.
• Pulango ndi Bondo mpaka Chigongono: Pamalo a thabwa lakutsogolo, bweretsani bondo limodzi kuti ligwire mbali imodzi, ndikubwezeretsanso. Kusintha uku kumawonjezera kuchuluka kwa shuga

Izinto zokufunda ezishisa ezivumelekile Phala lakutsogolo - Butt?

• Mountain Climbers : Zochitazi zimakwaniritsa thabwa lakutsogolo powonjezera chinthu champhamvu, chomwe chimawonjezera kugunda kwa mtima pakuchita masewera olimbitsa thupi komanso kuchitapo kanthu pachimake, chofanana ndi thabwa lakutsogolo.
• Push-ups: Mapush-ups amathandizira thabwa lakutsogolo poyang'ana mphamvu yakumtunda kwa thupi, makamaka pachifuwa, mapewa, ndi ma triceps, omwe amapangidwanso pa thabwa lakutsogolo, kupereka kulimbitsa thupi kwathunthu.