Tsanzikanani ndi matako anu ndikupeza matako okongola potsatira masewera olimbitsa thupi awa kuchokera kwa Nicole Wilkins, muphunzira kupanga matako olimba komanso opindika.

Pang'ono ndi Nicole

Ndakhala ndikuchita masewera olimbitsa thupi pafupifupi zaka 13 ndipo ndakhala ndikuchita chidwi ndi nkhani zaumoyo komanso zolimbitsa thupi. Ndili m’chaka changa cha kusukulu, ndinachita nawo mpikisano wa masewera olimbitsa thupi a Arnold Schwarzenegger Classic ndipo ndinaganiza zopita kukawona omaliza a mpikisano wolimbitsa thupi. Masewerowa ndinangowakonda ndipo ndinadziuza kuti tsiku lina ndidzachita nawo mipikisano yotereyi.

Mu 2007 ndinapambana IFBB pro card (International Federation of Bodybuilding) pamasankhidwe a Figure and Fitness! Ndinamalizanso BA yanga mu Health, Health Promotion and Injury Prevention kuchokera ku yunivesite ya Auckland, ndipo ndimachita maphunziro a pa intaneti ndi Northwest Fitness Group.

Nicole Wilkins Glute Exercise

Dumbbell Bench Rise

Imani kutsogolo kwa nsanja yopingasa yokhala ndi ma dumbbells m'dzanja lililonse. Yendani papulatifomu ndi phazi limodzi, ndiyeno kwezani mwendo wina kuti mutsirize masewerawo ndi mapazi onse papulatifomu. Kenako, tsitsani mosamala kuchokera papulatifomu ndi phazi lomwe mudali kukwera papulatifomu.

Bwerezani masewerawa, kuyambira ndi mwendo wina, ndipo pitirizani kusinthana miyendo, ziribe kanthu kuti mukuyenera kubwereza kangati. Osathamanga, osafulumizitsa masewera olimbitsa thupi. Chitani zolimbitsa thupi moyenera. Kukwera kumodzi kolakwika ndipo mutha kupotoza bondo lanu!

Kubwerera kumbuyo

Imani ndi mapazi anu m'lifupi m'lifupi mwamapewa ndipo gwirani barbell kumbuyo kwa mapewa anu. Yambani masewerawa potengera mwendo umodzi mmbuyo mofanana ngati mukubwerera. Lunge bwino kutambasula minofu bwino.

Bwererani kumalo oyambira ndikubwereza zolimbitsa thupi pa mwendo wina. Sungani msana wanu molunjika pamene mukuchita masewera olimbitsa thupi. Musaiwale kutenthetsa bwino minofu ya mwendo wanu musanayambe kuchita masewera olimbitsa thupi; chifukwa sitikufuna kuvulazidwa nthawi yoyamba yomwe tatambasula.

Mapapu kumbali

Imirirani molunjika, tengani ma dumbbells m'manja mwanu. Tengani sitepe kumanja ndi phazi lanu lakumanja, kusunga zala zanu molunjika ndi phazi lanu lathyathyathya. Khalani pa mwendo wanu wamanja; mwendo wanu wakumanzere ukhale wotambasulidwa. Squat pang'onopang'ono momwe mungathere.

Gwirani motere kwa masekondi awiri. Bwererani kumalo oyambira ndikubwereza zolimbitsa thupi pa mwendo wina. Onetsetsani kuti bondo kumbali yanu "yogwira ntchito" ili kumbuyo kwa zala zanu. Komanso, onetsetsani kuti mwendo wina umakhala wotambasulidwa, msana ndi wowongoka, ndipo chifuwa chikuyang'ana kutsogolo. Osadumpha pamene mukupumira.

Hypererextension

Ngakhale kuti ntchito imeneyi nthawi zambiri imatchedwa lumbar back exercise, hyperextension imagwira ntchito bwino kulimbikitsa minofu ya gluteus. Gona pansi pa makina. Ikani pamwamba pa ntchafu zanu pamtunda wokhazikika komanso kumbuyo kwa miyendo yanu pansi pa mapepala ozungulira. Tambasulani thupi lanu kuti torso yanu yam'mwamba ikwere pamwamba pa choyimira chathyathyathya.

Ikani manja anu kumbuyo kwa mutu wanu kapena criss-cross pachifuwa chanu. Mulimonsemo, yambani masewero olimbitsa thupi kuchokera pomwe mukuyambira bwino. Pindani kutsogolo m'chiuno mpaka thupi lanu litakhala pamtunda wa digirii 90. Sungani ntchafu yanu ndi minofu ya glute pamene mukubwerera kumalo oyambira.

Kupopa matako - pulogalamu yochokera kwa Nicole Wilkins