Ƙungiyar Glute: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba

Gidan gada na daya daga cikin 'yan motsa jiki ne da za ka iya yi a kasa ba tare da kayan aiki ba kuma har yanzu ka ɗora wa gindi. Matsalar ita ce yawancin mutane suna sarrafa shi a kan autopilot saiti uku na goma sha biyar, iri ɗaya, tsawon watanni. Ga ainihin fasalin: yawan saiti, maimaitawa, da yawan hutawa, da kuma ainihin abin da za ka canza lokacin da ya zama mai sauƙi.

Abin da motsa jiki yake yi a zahiri

Gidan gada yana da kwance a kwance. Babban motsi shi ne gluteus maximus, tare da hamstrings da adductors suna taimakawa. Wannan yana nufin cewa nauyin yana kaiwa a saman, lokacin da kwatangwalo ya miƙe ba a ƙasa ba. Abubuwa biyu sun biyo baya: Dakatar da wuri a saman yana da daraja fiye da wasu inci biyu na tsawo, kuma sakewa ya ƙare lokacin da gwiwoyinku-hip-skull line ne madaidaiciya, ba lokacin da ƙananan baya baka.

Ka sa ƙafafunka su zauna a saman ƙafafunka kamar 203030 cm a gaban gwiwoyinka. Da nisa sosai sai hamstrings su kama kuma su yi ƙuƙwalwa; kusa da shi kuma ya zama motsa jiki na quad.

Da yawa sets da kuma maimaitawa

Makonni uku da hudu na farko

233 sets na 121515 maimaitawa, sau uku a mako, 60 seconds na hutawa tsakanin sets. Riƙe saman na dakika 2 kuma danna da gangan. Idan kun ji hamstrings maimakon glutes, sauke zuwa 10 reps kuma shimfiɗa saman riƙe zuwa 3 seconds jinkirin kusan ko da yaushe gyara ji.

Da zarar 3x15 yana da sauki

Ka matsa zuwa 344 saitin 152020 jiki nauyi, ko ƙara juriya da kuma sauke baya zuwa 34 saitin 81212Ka yi tunani . Ka huta na dakika 90. Wannan shi ne inda mafi yawan mutane jinkirta, domin su ci gaba da ƙara reps maimakon. Saitin 40 ba ci gaba bane wannan cardio ne don gindi.

Da zarar ka yi shi loading

34 sets na 610 maimaitawa, minti 2 3 na hutawa. Kana bukatar ka warke gaba daya a nan, in ba haka ba kawai saitin farko naka yana da daraja. A cikin mako, ku yi ƙoƙari ku yi amfani da waɗannan abubuwan. 81515 saitin gland mai wuya duka Ya ba da shawarar cewa idan mutum ya yi amfani da wannan maganin a cikin kwanaki biyu ko uku, zai iya samun ciwo.

Wani lokaci wanda yake da ma'ana

• Ƙara: 1 2 seconds, sarrafawa, babu yin swinging.
• A cikin babban riƙe: 2 seconds a kowane maimaitawa, 35 seconds a kan maimaitawa na ƙarshe na sa.
• Ƙananan: Sa'o'i biyu da uku. Wannan shi ne inda mafi yawan darajar ne, kuma shi ne bangare kowa tsallake.
• Tsaya 2 3 cm sama da bene kuma ka koma kai tsaye ba tare da hutawa a ƙasa ba.

Yadda ake ci gaba: daidai tsari

Canja mai canji ɗaya a lokaci guda. Aiki saukar da wannan jerin, da kuma kawai matsa zuwa mataki na gaba da zarar ka buga saman da rep kewayon a kowane saita, biyu zaman a jere:

1. Tsarin gada na gado, saiti uku na 15.
2. Haka yake da riƙe na dakika uku a saman.
3. Ƙafafun da aka ɗaga 152020 cm a kan benci ko mataki.
4. Kafadun a kan benci (matsayin matsin lamba) don mafi girman motsi, 3 sets na 12.
5. Ka ɗaure gwiwoyinka, ka tura su waje.
6. Ƙarƙashin waje a fadin kwatangwalo: fara da 51010 kg, 3 sets na 10.
7. Barbell a fadin kwatangwalo tare da matashin kai, 344 saitin 610,10, aiki daga 206060 kg sama.
8. Sigar kafa ɗaya a matsayin kayan haɗi, 233 sets na 81010 a kowace kafa.

Ƙara nauyi a cikin 2.555 kg tsalle kowane mako 12 yayin da kake cikin 812 kewayon. Lokacin da ka ƙara kaya, maimaitawa sauka zuwa kasa na kewayon cewa ana sa ran, ka sake gina su a kan gaba biyu ko uku zaman.

Kuskuren da ake yawan yi

• Mai da hankali a saman. Matsawa a ƙasan bayanku yana nufin kun wuce tsaka-tsaki. Ka ɗan ɗora ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙwanƙwanƙwan ƙwanƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwanƙwan ƙwanƙwan ƙwanƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwanƙwan ƙwanƙwanƙwan ƙwanƙwanƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwanƙwan ƙwanƙwanƙwan ƙwanƙwan ƙwanƙwanƙwan ƙwanƙwanƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwanƙwanƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwan ƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwan ƙwanƙwan ƙwanƙwanƙwanƙwanƙwan ƙwan ƙwan ƙwan ƙwanƙwanƙwan ƙ
• Yana sauka da sauri. Rabin aikin yana cikin saukarwa.
• Ƙarƙashin ƙuƙwalwa. Ka kawo ƙafafunka 35 cm kusa kuma ka tabbata kana tuki ta cikin diddige, ba yatsun kafa ba.
• Yana motsa wuyansa. Ka zaɓi wuri kuma ka duba gaba; kada ka jefa kanka baya.

Lokacin da za ka je wurin likita

Gidan gashin gashi yana da kyau a kan kashin baya, amma ba shi da lahani a kowane yanayi. Ka tuntuɓi likita ko likitan motsa jiki idan kana da ciwo mai saukowa a kafa a ƙasa da gwiwa, numbness, ko rauni a ƙafa, ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon makonni biyu duk da gyara dabara. Haka kuma idan kun yi aikin tiyata na kwatangwalo, kashin baya, ko na ciki a cikin watanni 6 da suka gabata, ko kuma idan kuna da ciki kuma ba ku yi wannan motsi ba a baya. Ciwo da ke bayyana da daddare a hutawa, ko kuma yana zuwa da zazzabi, ba tambaya ce ta horo ba duba shi da farko.

Gajerun bayanai

• Farawa: 23 sets na 12115, sau uku a mako, 60 seconds hutawa, 2 seconds riƙe a saman.
• An ɗora shi: 344 sets na 610 tare da 23 minti hutawa; 81515 total glute sets a mako.
• Sai dai ci gaba da zarar ka buga saman na sakewa kewayon a kowane saiti, biyu zaman a jere.
• Ƙara 2.55 kg kowane mako 12; kada ku bi bayan ƙidaya bayan 20.
• Ciwon kafa, numbness, ko ciwon baya da ke wuce makonni 2 yana nufin likita, ba wani zaman ba.