Glute Choj Lie ntawm koj nraub qaum nrog koj lub hauv caug khoov koj txhais caj npab los ntawm koj ob sab. Nqa koj lub duav los ntawm nias koj qhov hnyav ntawm koj ob txhais tes thiab ko taw. Tsom ntsoov rau clenching koj glutes thiab tsav koj qhov hnyav los ntawm koj pob taws. Koj yuav hnov koj cov glutes thiab hamstrings pib qaug zog.
Puas Choj ua kom koj lub plab loj dua?
Squats, lunges thiab ceg tsa ceg yog cov khau khau zoo, tab sis glute txuas hniav yog qhov tseem ceeb rau koj lub pob twvim lawv tsom koj tag nrho peb cov leeg uas ua rau koj glutes (gluteus maximus, medius thiab minimus) thiab hamstrings.
Dab tsi yog qhov sib txawv ntawm lub duav thrust thiab tus choj glute?
Tus choj glute feem ntau ua nrog lub xub pwg nyom hauv pem teb, thaum lub duav thrusts feem ntau ua nrog lub xub pwg nyom ntawm lub rooj zaum lossis lub platform. Lub hip thrust yog feem ntau loaded nrog hnyav thiab siv raws li ib tug lub zog xyaum ce; tus choj glute feem ntau ua raws li lub cev hnyav tab sis tuaj yeem hnyav ib yam.
Kuv yuav tsum ua pes tsawg tus choj glute?
Yuav Ua Li Cas Choj Koj Yuav Ua Li Cas? Glute txuas hniav tuaj yeem ua tau txhua hnub raws li ib feem ntawm kev sov so, Perkins hais tias, thiab yog tias koj tab tom ua, mus rau ib txheej ntawm 10 reps. Yog tias koj xav muab lawv los ua ib feem ntawm koj lub zog niaj hnub, xav txog ua 3 teeb ntawm 10 reps, peb mus rau plaub zaug hauv ib lub lis piam.
Puas yog ua glute txuas hniav txhua hnub?
Ua choj txhua hnub yuav pab tau kojglutes ntes tau rau koj cov quads thiab hamstrings ua rau koj squats thiab deadlift daim ntawv thiab hnyav nce sai.
