Isizathu esingu- # 1 Isizathu sokuthi ukusebenzisa kwakho izinkinobho akusebenzi

-Delile

• Ingabe Unayo? Isivivinyo
• Ukulungiswa Okusheshayo Kokuvusa I-Booty Yakho
• Buyekeza kwe-

Uma uchitha amahora amaningi uhleli etafuleni usuku lonke, ungaba yisisulu somqedazwe okhula njalo obizwa nge- glute amnesia. Kulungile, ngakho-ke akusilo ubhadane lwangempela (asikho isidingo sokwethuka bese ukhipha eyakho Ukuhamba Ufile amakhono okusinda), kepha kuyinto inkinga esemthethweni yangasemuva engatholakali kubantu abaningi.

I-Glute amnesia yenzeka ngenxa yezizathu eziningana: Uma uhlala isikhathi eside (njengasemsebenzini noma ulinde kuthrafikhi), imisipha yakho ivumelana kancane nesimo sakho sokuhamba ushiye imisipha yakho ye-hip flexor imifushane futhi imisipha yakho yezinqe yinde. Imisipha nezinqe zakho zomgogodla ziqala ukunxephezela ngempango yakho ebuthakathaka. Ngokuhamba kwesikhathi umzimba wakho uthatha ukuthi izicubu ezifanele azikwazi – noma ngeke zenze lo msebenzi. Uma kufika isikhathi sokusebenza, umzimba wakho ujwayele lezi zinxephezelo kangangokuthi imisipha ephazamisekile ngokuyisisekelo idonsa okungenalutho; sekuphele isikhathi eside zenziwa zasebenza ukuthi bakhohlwe ngokoqobo ukuthi bangazibandakanya kanjani, yingakho i-amnesia. Ngokuhamba kwesikhathi, ukusebenzisa kwakho empeleni kungaqinisa lokhu kungalingani, kubhebhethekise inkinga (wompwomp), yingakho ungahle ungayiboni imiphumela oyifunayo.

Ingabe Unayo? Isivivinyo

Qala ngokulala ngomhlane izinyawo zibheke phansi. Ngobumnene phakamisa izinkalo zakho ophahleni bese ubamba cishe imizuzwana emihlanu. Yimiphi imisipha ozizwa iheha ukugcina ama-hips akho ephakeme? Uma ucindezela amathole akho noma uma iqolo lakho eliphansi likumemeza, kungenzeka ukuthi ube yisisulu se-glute amnesia. Okulandelayo, hlola iphrofayela yakho esibukweni sobude obugcwele. Ingabe unayo i-arch enkulu emhlane wakho ophansi? Lokhu kubizwa nge-Lordosis (aka ukugoqa iqolo lakho nokunamathisela isinqe sakho kakhulu ngisho noNicky Minaj uyahlanya). Lokhu kusho ukuthi ama-glutes akho (nomgogodla) ahlala kancane ohlangothini lwamavila futhi angahlanganyeli ngokwanele ukugcina umgogodla oqinile, ongathathi hlangothi. Elinye ijika emhlane wakho ophansi livamile, kepha uma lilethwe ngokweqile, ama-disc wakho we-intervertebral phakathi kwama-vertebrae emgogodleni wakho angahle aqunjwe futhi ngokuhamba kwesikhathi akhule abe yi-disc herniations kanye nezinye izinhlungu ezisezingeni eliphansi.

Ukulungiswa Okusheshayo Kokuvusa I-Booty Yakho

Ngakho-ke isinqe sakho besilokhu sishaya inkinobho yokusnuza. Isikhathi sokuvuka! Landela lezi zilungiso ezilula ukuze ulungiselele ama-glutes akho ukuze uthole ukujima okumangalisayo futhi uqiniseke ukuthi basebenzela ephelele umjuluko sesh.

1. Thola ukugoqa: Okokuqala, chitha isikhathi esithile ugoqa ama-hip flexors akho. Uma le misipha ifinyezwa, empeleni iyasebenza kakhulu futhi izobe ithwele ubunzima bokuzivocavoca kwakho kwe-butt. Uma uzikhipha, uzokhipha ukungezwani kuzicubu ezihlanganayo ezizisongele kule ndawo eqinile. Lokhu kuzokwenza ukuthi i-hip flexors yakho ithathe isinyathelo sokubuyela emuva, futhi ibize ama-glutes akho ukuthi aphume kuyo bese esebenza! Qala ngokukhipha ingaphambili lamathanga akho–qiniseka ukuthi unamathela kumsipha ogoqayo kuphela hhayi noma imaphi amalunga noma uqwanga. Nansi indlela yokusebenzisa i-foam roller.
2. Lungisa imisipha: Nikeza imizuzu emihlanu ngaphambi kokujima ukuze wenze kusebenze i-glute ukuze wenze isiqiniseko sokuthi bavukile futhi bafikile ngaphambi kokuthi ungene ekuzilolongeni kwezinqe eziqine kakhulu. Zama amatshe we-hip amnene ukuze wephule umkhuba wakho we-hyperextension wangemuva ongezansi. Okulandelayo thatha ibhande lokumelana elincane bese uligoqa ngamadolo akho. Lala emhlane wakho uqale amabhuloho e-hip (ukuhamba kokuhlola kusuka ngaphambili). Gxila ekuqhubekeni ngemengamo yezinyawo zakho ngenkathi ugcina ukungezwani okuqhubekayo ebhentshini. Lokhu kuzokuvusa yomithathu imisipha yakho ebabazekayo. (I-Psst: Lokhu futhi kungukululama okusebenzayo okumangalisayo kokuphakanyiswa ngama-deadlifts akho.) Zama ukuvula nokuvala amadolo akho (i-clamshell) nebhendi esasongelwe ukufudumeza i-glute medius yakho ne-glute minimus (ukuzinzisa imisipha) ngaphambi kokuhamba.
3. Qaphela: Qondanisa ama-exhale akho nengxenye enzima kakhulu yanoma ikuphi ukujima. Lokhu kuzosiza ukubandakanyeka kwesikhathi semisipha ukuze kusebenze kahle, futhi imiphumela, nayo. Isibonelo: Khipha umoya ngokushesha njengoba ufika phezulu kokushwibeka kwe-kettlebell yakho. I-exhale iyinkomba yakho yokucindezela isinqe sakho kanye nomgogodla wakho ubani. Lokhu ekugcineni kuzoba yimvelo yesibili, futhi uzothuthukisa ukuqwashisa kwemisipha ukubiza imisipha efanele ngesikhathi esifanele.
4. Vula: Njengoba uqala ukubona ukuthi ukubandakanyeka okufanelekile kwe-glute kuzwakala kanjani, ungenza amanye ama-reps ngokuphelele nabanye ... hhayi kakhulu. Bambelela! Ngokufunda ini akunjalo uzizwe ulungile, uzothuthukisa kancane ukuqonda kwakho kwalokho kwenza.
5. Yazi kahle lokhu kuhamba: Ziro kuma-glutes akho kanye nama-hip flexor ngalezi zivivinyo eziyi-7 ze-glute ezilwa nesifo sezinqe ezifile.

U-Liz Doupnik uyi-NSCA Certified Personal Trainer ehlala futhi esebenza eNew York City.

Buyekeza kwe-