Ho sebelisa Chinasehlopha sa nokalithupelo li tla etsa hore mokokotlo oa hau o be thata ebile o tone.E boetse e thusa ho sireletsa mokokotlo o ka tlaase le ho hlahisa boemo bo nepahetseng ba 'mele.Re u etselitse lithupelo tse 8 tse holimo tsa sehlopha sa hip bakeng sa hau.Haeba u batla ho bona liphetho tsa 'nete, tse hlakileng, etsa boikoetliso bo matla ba 2-3 ka beke.Ka likhoeli tse 'maloa feela, re tla qala ho bona litholoana tse monate.
1. Ho robala Lehlakoreng Leoto le Phahamisa
Ho Phahamisa Maoto a Lehlakoreng ke mokhoa o motle oa ho haha matla ho li-lateral le li-hip abductors (ka bobeli gluteus medius le gluteus minimus).
• Qetellasehlopha sa ho hanyetsau pota-potile leqaqailaneng, u robale ka lehlakore le leng, 'me u koale maoto a hao ka lehlakoreng le leng.
• Koba letsoho le haufi le fatše ka lehlakoreng la 90-degree le forearm fatše 'me letsoho le tsebeng le leveto ho tšehetsa hlooho.
• Beha letsoho le leng ka mpeng ’me letsoho la hao le le fatše.
• Tiisa mokokotlo oa hau 'me u phahamisetse leoto la hao le ka holimo ho siling u thehile letheka.Tšoara motsotsoana o le mong, ebe u khutlisetsa leoto la hau sebakeng sa lona sa tšimoloho.
• Pheta makhetlo a 15-20, ebe u fetela leoto le leng 'me u phete.
2. Hip Bridge e nang le Pulse
Ho etsa mofuta ofe kapa ofe oa boikoetliso ba borokho ka kotloloho ho matlafatsa gluteamuscles - gluteus maximus, gluteus medius, le gluteus minimus - joalo ka welas hamstrings.
• Kenya leqheka liropeng tsa hao.
• Robala ka mokokotlo matsoho a hao a le ka mahlakoreng, mangole a kobehile, 'me maoto a bataletse fatše 'me u arohane ka bophara ba noka.
• Penya letheka le mokokotlo ha u ntse u li phahamisa ka lisenthimithara tse seng kae ho tloha fatše.
• Itšoarelle 'me u sebetse ho sutumelletsa mangole ho tloha ho e mong.
• Butle-butle khumama ka mangole 'me u phete nako e le 1.Tsoela pele ho kopanya mangole le ho arohana ntle le ho theola letheka.Qetella 15-20 reps.
3. Kneeling Banded Kickbacks
Karolo e ka morao ea sehlopha e lebisa letheka, e thusa ho ntlafatsa matla a mesifa le molumo.Boikoetliso bona bo boetse bo khothalletsa botsitso ba mantlha le ho leka-lekana 'me bo thusa ho bōpa letheka, maoto le lirope.
• Qala ka li-alfours holim'a li-allkne, matsoho a arohaneng bophara ba mahetla le mangole a arohaneng ka bophara ba noka.
• Qetella asehlopha sa ho hanyetsaho pota maoto a hao.Sireletsa sehlopha ho ea fatše ka tlas'a lengole ka leoto le tsitsitseng 'me u behe sehlopha ka holim'a lengole ka leoto le sebetsang.
• Raha maoto a hao butle butle, u pepete glutes hao ho otlolla maoto a hao.
• Tšoara boemo bona 'me u khutlele qalong.Pheta makhetlo a 15-20, ebe u fetola mahlakoreng.
4. Leoto le le Leng la ho Phahamisa
Ho bolaea leoto le le leng ho sebetsa hamstrings ea hau, gluteus maximus, le gluteus medius.Li boetse li thusa ho phephetsa botsitso ba maoto, letheka le kutu.
• Ema maoto a hao a arohane ka bophara ba mahetla, leoto le leng holim'a leqhama le rekere, 'me u tšoare ntlha e 'ngoe ka matsoho a mabeli.
• Busetsa leoto le leng morao hanyenyane joalokaha ho bontšitsoe setšoantšong se ka holimo.
• Ho boloka maoto le mokokotlo oa hao o otlolohile le letheka le atolositsoeng, otlolla letheka la hao 'me u eme ka ho toba ka ho khumama hanyenyane mangoleng a hao.
• Khutla butle 'me u phete makhetlo a 15-20.Etsa boikoetliso bo tšoanang ka lehlakoreng le leng.
5. Squat
Li-squats ke e 'ngoe ea li-exercising tse ntle ka ho fetisisa tsa batho bohle' me li ntle bakeng sa ho bopa butt ea toned.Hase feela hore li thusa ho matlafatsa mesifa ea hau ea glute, li boetse li ntlafatsa matla a mantlha le ho sebetsa li-quads, hamstrings, manamane le mokokotlo o tlase.
• Ema maoto a hao a le bophara hanyane ho feta bophara ba noka le asehlopha sa ho hanyetsaka holim'a mangole a hau.Menoana ea hau e lokela ho ba kantle hanyane.
• Koba mangole 'me butle-butle u sutumelle letheka la hao sebakeng se lutseng.
• Tsoela pele ho theola 'mele oa hao ho fihlela lirope tsa hao li bapile fatše.Boloka mangole a hau ka Angle ea 90-degree.
• Ema metsotsoana e seng mekae, ebe u phahamisa butle u khutlela moo u qalang teng.Etsa 15-20 reps.
6. Ho Nkoa ka Lehlakoreng la Leoto
Bakoeteli ba letheka ba bohlokoa empa hangata ba hlokomolohuoa mesifa e re lumellang ho ema, ho tsamaea le ho potoloha maoto a rona habonolo.Boikoetliso ba ho koetela ka mahlakoreng a leoto bo ka thusa ho fumana mokokotlo o thata le o tiileng ha o ntse o thusa ho thibela le ho alafa mahlaba a noka le mangole.
• Qetella asehlopha sa ho hanyetsaho pota-pota ka tlas'a lengole la hao 'me u eme u otlolohile.
• Haeba ho leka-lekana ha hao ho se botle, tšoara ntho e tiileng joaloka setulo kapa beha matsoho holim'a lepatlelo (u se ke ua itšetleha ka sena - ho boloka botsitso ba hau u le ho eketsa matla a mesifa 'meleng oa hau).
• Phahamisa leoto le le leng 'me u le phahamisetse ka ntle ho tloha lehlakoreng la 'mele oa hau.Emisa, ebe u khutlela sebakeng sa ho qala.
• Pheta makhetlo a 15-20.Etsa boikoetliso bo tšoanang ka lehlakoreng le leng.
7. Kick Butt Extension
The Kick Butt Extension e thusa ho sebelisa li-flexible tsa noka, li-adductors, le quadriceps, ho thusa ho etsa hore mokokotlo o be matla le ho lekana.
• Pota maoto a hao ka asehlopha sa ho hanyetsa.Robala ka mokokotlo oa hao maoto a otlolohile 'me matsoho a hao a bataletse ka mahlakoreng a hao.
• Koba lengole la hao le letona sefubeng 'me u behe leoto la hao le letona bohareng basehlopha sa ho hanyetsa(leka ho beha lebanta haufi le leoto la leoto ho le boloka sebakeng sa lona).
• Tlosa leoto la hao le letšehali hanyenyane fatše.Eketsa leoto la hao le letona hape ka lehlakoreng la 45-degree 'me u le khutlisetse sefubeng sa hau.
• Pheta makhetlo a 15-20, ebe u fetela leoto le letšehali 'me u etse boikoetliso bo tšoanang.
8. Jump Squat
Qhoma li-squats wilincrease matla a ho phatloha, ho ntlafatsa matla a 'mele a holimo le a tlaase, le ho chesa lik'hilojule ka potlako ho feta li-squats tse tloaelehileng.
• Beha asehlopha sa ho hanyetsaliropeng tsa hao ka ho toba ka holim'a mangole a hao.
• Ema maoto a hao a le bophara hanyenyane ho feta bophara ba noka.Etsa squat e tloaelehileng ea boima ba 'mele ka ho bua ka li-squats moleng.
• Qala sebakeng se tlaase ka ho fetisisa sa squat 'me u qhomele ka ho phatloha.Ebe u otlolla maoto 'me u sebelise matsoho a hau ho fumana matla.
• Etsa bonnete ba hore u lula holim'a libolo tsa maoto a hao 'me u monye tšusumetso e bakoang ke ho qhomela ka maoto a mabeli.Pheta makhetlo a 15-20.
Ka tsena 8 nokasehlopha sa ho hanyetsaBoikoetliso ba glute, o ka haha butt ea toned haholoanyane mme oa chesa likhalori tse lekaneng ho e fetola boikoetliso ba 'mele o felletseng.
Nako ea poso: Nov-14-2022