Boikoetliso bo Molemohali ho Lebisa Gluteus Medius

Litaba

• Boima ba ho phahamisa bafu
• E sebelise bophelong ba letsatsi le letsatsi
  
• Khetho e tsoetseng pele
• Ho eketsa boima ba letheka
• Khetho e tsoetseng pele
• Lunge
• Khetho e tsoetseng pele
• Borokho
• Khetho e tsoetseng pele
• Li-squats tse boima
• Khetho e tsoetseng pele
• Tsela
• 3 E Tsamaea ho Matlafatsa Litlotla

Gluteus medius

Gluteus, eo hape a tsejoang e le khapo ea hau, ke sehlopha se seholo sa mesifa 'meleng. Ho na le mesifa e meraro e benyang e ka morao, ho kenyelletsa le gluteus medius.

Ha ho motho ea nang le kelello ea ho shebahala hantle ka morao, empa tlatlapo e matla e bohlokoa haholo ho bophelo ba hau ka kakaretso ho feta feela litlhahiso tsa botle: Marotholi a hau ke mesifa e matla ka ho fetesisa 'meleng oa hau mme e ikarabella bakeng sa motsamao ofe kapa ofe oa letheka le lirope. Tsena li kenyelletsa ho lula, ho tsamaea, ho matha, le tse ling.

Ka bomalimabe, ka linako tse ling u ka lebala ho sebelisa glutes ea hau hantle mme ho fapana le hoo o its'etleha mokokotlong oa hau.

Na uena kapa motho e mong eo u mo tsebang o kile a mo utloisa bohloko ka ho phahamisa ntho e boima? Menyetla ke hore, kotsi e bakiloe ke hobane maqhubu a ne a sa sebetsoa. Maqhubu a hau a lokela ho sebetsa ka thata, eseng mokokotlo!

Ho matlafatsa sebaka sena ho hloka sebopeho se setle le ho tsepamisa mohopolo. U tlameha ho "joetsa" maqhubu a hau ho sebetsa-ba ka ba botsoa.

Boima ba ho phahamisa bafu

1. Ema maoto a hao a bapane le bophara ba letheka. Haeba u ikutloa u phutholohile, u ka tšoara li-dumbbells tse bobebe.
2. Boloka mokokotlo oa hao o le molelele 'me u shebe pele. Mahetla a hau a lokela ho ba morao le tlase.
3. Pepeta glutes ha u ntse u mena ho tloha thekeng, koba mangole a hao e le hore setulo sa hao fihla morao ho feta lirethe tsa hao. Qoba takatso ea ho pota mokokotlo oa mokokotlo oa hau e le hore u “inehele boima ba 'mele.”
4. Lumella maqhubu le mpa hore li laole ho theoha le ho nyoloha ha hao.

O ka eketsa boima butle butle ha o qala ho ikutloa o le matla le ho phutholoha.

Keletso: Ho thusa ho boloka mokokotlo oa hau hore o se ke oa fetoha, nahana hore u na le palo e tlamelletsoeng ho potoloha 'mele oa hau.

E sebelise bophelong ba letsatsi le letsatsi

1. Lift ea bafu e sebetsa ka mokhoa o makatsang mme e lokela ho sebelisoa bophelong ba letsatsi le letsatsi. Ena ke tsela ea ho nka ntho efe kapa efe e boima fatše. Itloaetse ho sebelisa li-glute, li-core le li-quads tsa hau letsatsi le letsatsi ho netefatsa mokokotlo o phetseng hantle.

Khetho e tsoetseng pele

Leka mofuta oa leoto le le leng:

1. Finyella morao ka leoto le le leng, faposa leoto la hau, 'me u sebelise maqhubu a hau ho phahamisa leoto ha u ntse u ea pele ho tloha thekeng.
2. Shebella letheka. Li boloke li lekana 'me u qobe ho lumella boima ba' mele oa hau ho lula lethekeng la hao le emeng.

Ho eketsa boima ba letheka

1. Qala ka maoto a mane ka mangole ka kotloloho tlasa letheka le matsoho a hau tlasa mahetla a hao.
2. Boloka mpa ea hao e huleloa kahare, mahetla morao le tlase, le mokokotlo oa hau moleng o molelele. Beha leseli (3- to 8-pound) dumbbell molomong oa lengole la hao le letšehali.
3. Sebelisa matla a glute ea hau e nepahetseng ho leka-lekanya le matla a glute ea hau ea leqele ho phahamisa leoto.
4. Flex leoto la hau mme u phahamise lengole la hao le phahame hanyane ho feta letheka. Boloka botsitso ba hau ka ho aba boima ba 'mele oa hao ka ho lekana matsohong ka bobeli le lengole le theohileng.
5. Pheta makhetlo a 10 mme u chenche mahlakore. Pheta lihlopha tse peli ho isa ho tse 3.

Keletso: Exhale ha u ntse u phahamisa leoto. Boloka molala oa hau o lelelele. Ho boloka likhopo tsa hau hore li se ke tsa thellela fatše, nahana hore u leka-lekanya teacup mokokotlong oa hau.

Khetho e tsoetseng pele

Kenya likhahla tse 10 ho isa ho tse 15 ha u phahamisa leoto. Hape, o ka sebelisa sehlopha sa ho hanyetsa. E ankora ka matsoho 'me u e tlamelle ho potoloha leoto la leoto la hau. Pheta motsamao o ts'oanang ka khanyetso ena e ekelitsoeng.

Lunge

Ona ke motsamao o motle o kholisang maoto le maqhubu a hau. Ka linako tse ling ho phefumoloha hantle feela ho thata, kahoo pele o eketsa litekanyo, ikoetlise pele.

1. Qala ka maoto a hau a tšoanang le leoto le le leng ka maoto a mabeli ho isa ho a mararo ka pele ho e 'ngoe. Eka letheka ka ho toba.
2. Leka ho boloka sefahleho sa hao se tjeka se emetse hantle le kaholimo ho leqaqailana la hao.
3. Theola hoo e batlang e le halofo ho ea fatše ka ho khumama maoto ka bobeli ka ho lekana le ho boloka 'mele oa hao o eme hantle. Qoba tšusumetso ea matla ka tsena. Ho lieha ho molemo bakeng sa foromo ea hau mme ho hloka mokoka ho feta.
4. Etsa mapheo a 5 ho isa ho a 10 ka lehlakoreng le leng.

Keletso: Ak'u inahanele hore mokokotlo oa hau o thellela leboteng 'me o shebile ntho e' ngoe e ka pele ho u thusa ho boloka botsitso.

Khetho e tsoetseng pele

Leka ho fapanyetsana mats'oafo le ho eketsa ho pheta-pheta. Hlokomela tatellano ea lengole la hao ho ea ho letheka le la menoana. Boloka lengole la hao le ka pele ka mor'a leoto la hao, u le shebe ka kotloloho ho tsoa mokokotlong oa letheka.

Borokho

Khato ena ke setlamo sa mantlha sa boikoetliso bofe kapa bofe. U sebelisa mokokotlo oa hao, maoto le matsoho. E boetse e fa mokokotlo oa hau o kaholimo katoloso e hlokahalang haholo.

1. Qala ka mokokotlong ka matsoho a otlolohile mahlakoreng a hao mme mangole a hao a kobehile. Maoto a hau a lokela ho ba bophara ba hoo e ka bang bophara ba setebele.
2. Tlosa mokokotlo oa hau mokokotlong, ho qala ka lesapo la hau la mohatla, 'me u phahamise letheka ho fihlela u utloa boima ba hau mahetleng a hao. Boloka mokokotlo oa hau o tšoarelletse.
3. Finyella maqhubu a hau 'me u boloke lirope tsa hau tsa kahare li le teng. Ha 'mele oa hau o lula o phahame' me letheka le lula le lekana, fihla leotong le le leng ho ea siling.
4. Qala ka ho phahamisa maoto, 4 ka lehlakoreng le leng. Theola 'mele oa hau' me u kene borokhong ba hau. Pheta makhetlo a 3 ho isa ho a 6.

Khetho e tsoetseng pele

Etsa hore leoto la hao le phahamisoe 'me u khanye ka lerata ka ho sutumetsa menoana ea hao ho ea siling makhetlo a 10. Pheta lihlopha tse 3 ho isa ho tse 5.

Li-squats tse boima

Khato ena ke sesebelisoa se seholo se hapuoeng. E boetse e na le bonase ea ho ba matla, ho bolelang hore e ka chesa likhalori tse kholo.

1. Qala ka maoto a hao ka bophara ba mahetla a arohane. Tšoara kettlebell kapa dumbbell bohareng ba 'mele oa hau,' me litsoe tsa hao li fihla lehlakoreng. Boloka mahetla a hau a le tlase 'me u kenye mokokotlo oa hau. Boloka sefuba sa hao se otlolohile.
2. Ha u ntse u theoha, nahana ka ho nanabela ka mangole. Lumella setulo sa hau hore se khutlele morao hanyane ha letheka la hao le fetoha joalo ka ha eka u tlil'o lula fatše.
3. Qala ka lihlopha tse 3 tsa 8 ho isa ho 10. Ha sena se ntse se ba bonolo, eketsa boima ba 'mele.

Khetho e tsoetseng pele

Li-squat tsa morao-rao ke squat ea mantlha e tšoanang, empa kamora ho ema, suthela ka lehlakoreng le letšehali ebe o robala hape. Khutlela bohareng, thoko ka lehlakoreng le letona, 'me u thelle. Ela hloko leoto la hau, lengole le maoto. Etsa bonnete ba hore o boloka mangole le menoana ea hau e latela tsela e le 'ngoe.

Tsela

Ho bohlokoa ho qala butle ka tloaelo efe kapa efe ea boikoetliso e ncha ho uena. Lumella 'mele oa hau ho haha ​​matla le mamello e loketseng pele o eketsa boima ba' mele le boikoetliso.

Kaofela ha rona rea ​​thaba ka ho qala lenaneo le lecha, 'me ka linako tse ling ho thata ho se ee "hohle" ha re batla liphetho hanghang. E-ba le mamello 'me u nyolohele holimo.

Hopola hore likotsi li etsahala ha 'mele o khathetse. Hape, ho lumella letsatsi le le leng ho isa ho a mabeli hore u fole pele u pheta boikoetliso bona ho u fa monyetla o motle oa ho fumana sephetho.

Kopanya mesebetsing e kaholimo ea 'mele le ho ikoetlisa ka mantlha lipakeng tsa boikoetliso ba hau ba glute ho ba matla le ho leka-lekana.

Habohlokoa ka ho fetisisa, rata 'mele oa hau' me u hopole ho phomola, ho ja hantle le ho ikotlolla. Hlokomela mmele wa hao, mme le wena o tla o hlokomela.

3 E Tsamaea ho Matlafatsa Litlotla