4 Izinqe Zokuzivocavoca Okufanele Uzenze Manje (Ngoba Ama-Glutes Aqinile Enza Umehluko Omkhulu)

-Delile

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Ungahle ukhathazeke ngokuqopha impango eqinile yokugcwalisa ijean yakho oyithandayo, kepha kuningi kakhulu ku-tush okuqinile kunendlela ibhulukwe lakho elilingana ngayo! Ingemuva lakho linemisipha emithathu emikhulu: i-glute maximum, i-glute medius, ne-glute minimus. Leli qembu elibalulekile lemisipha lilula isinqe (lidonsa ithanga ngemuva kwakho), lithumba isinqe (ukunyakaza kwakho okuya eceleni), futhi lenza ukujikeleza kwangaphakathi nangaphandle kwesinqe. Ngamafuphi, zibaluleke kakhulu, kodwa ngokuvamile zibuthakathaka futhi zisebenza kancane.

Imisebenzi yethu eminingi idinga ukuthi sichithe isikhathi esiningi sihleli kangangokuthi ama-glutes ethu "acisha" noma ayeke ukudubula ngendlela efanele, ngempumelelo, nangokuqinile njengoba kufanele. Lapho nje ukukhazimula kwethu kuyekile ukudubula, i-hip flexors yethu (imisipha edonsela ithanga phambili) iyaqina futhi ingaholela ekulimaleni. Lapho wakha impango enamandla, nazi izinzuzo ezimbalwa ongazilindela.

Beat ubuhlungu emuva: Angizange ngikholwe ukuthi bungakanani ubuhlungu engangibuzwa eqolo ngemva kokuba ngiqale ukugxila ekuqiniseni imisipha yami eqinile. Ama-glutes akho asebenza ukuzinzisa i-pelvis nokugcina ubuqotho bokuhamba ngokuhlangana kwe-hip. Lapho ziqinile, iqolo lakho eliphansi alithwali umthwalo wokunyakaza kwakho.

Khulisa ukusebenza kwezemidlalo: Uma ufuna ukuba umsubathi onamandla, sekuyisikhathi sokuqala ukusquat. Ama-glute aqinile azothuthukisa isivinini sakho, ukushesha, kanye namakhono okugxuma, futhi ukunyakaza okusheshayo okubheke eceleni nakho kuzoba lula kakhulu. Ngaso sonke isikhathi lapho uthatha isinyathelo, ama-glute max akho akhuphula i-pelvis yakho ne-SI joint yakho ukuzinza. Uma ugijima, lokhu kubaluleke nakakhulu, ngoba amandla omthelela akhula kakhulu esitelekeni sonyawo ngalunye.

Vimbela ubuhlungu bedolo: Izindondo ezinamandla ze-glute zigcina isinqe sizinzile ekuzulazuleni ngapha nangapha. Lapho i-pelvis yakho ingazinzile, ifaka ingcindezi enkulu emadolweni nasemaqakaleni akho ukunxephezela. Uma ingemuva lakho liqinile, liyasiza ukuvimbela lokhu ngokwemvelo, kukugcina uphephile ekulimaleni.

Manje uyazi ukuthi ama-glutes akho akwenzelani, ngakho-ke nazi izinyathelo ezine ongazenzela zona!

Isikwele Esikhuphukile Esiphakeme

Kungakhathaliseki ukuthi kusebholeni noma ngaphandle ebhentshini, i-squat ehlukanisiwe ephakeme (eyaziwa nangokuthi i-Bulgarian split squat) isebenza ngempela isinqe sakho. Ngokuqondile, isebenza i-glute max njengoba ucindezela ukuma, futhi i-glute med igcina i-pelvis yakho ngisho nalapho izinyawo zakho zisezindiza ezimbili ezihlukene:

A Qala ngokubeka ingaphezulu lonyawo lwakho lwesokudla ebhentshini, umlenze wakho wesobunxele uqonde. Gobisa idolo lakho langakwesokunxele, faka i-glute yakho yangakwesokudla, bese wehlisela i-pelvis yakho phansi. Ufuna unyawo lwakho lwesobunxele luye kude ngokwanele ukuze kuthi lapho wehlisa izinkalo zakho, idolo lakho lihlale ngqo phezu kweqakala lakho.

B Qondanisa umlenze wakho wesobunxele bese ukhuphukela emuva endaweni yokuqala. Lokhu kuqeda i-rep eyodwa.

I-Single-Leg Bridge

Thanda lokhu kunyakaza okungemuva okusebenza imisipha, nakho! I-glute max isiza ukusunduza i-pelvis yakho phezulu nge-hamstring yakho ngenkathi i-glute med igcina izinga le-pelvis yakho kulokhu kuhamba:

A Lala ngomhlane, bese ubeka izandla zakho phansi ukuze uzinze njengoba ugoba umlenze owodwa bese uphakamisa omunye umlenze phansi.

B Ukucindezela isithende sakho phansi, phakamisa i-pelvis yakho phezulu, ugcine umzimba wakho endaweni eqinile yebhuloho.

C Yehlisa kancane umzimba wakho phansi ukuze uqedele ukuphindaphinda okukodwa.

IClam

I-clam ihlose i-glute med futhi isiza ukwakha ukulawula i-hip. Bona i-clam isebenza kule vidiyo:

A Qala ngokulala ngohlangothi lwakho lwesobunxele. Letha amadolo akho nezinqe ku-angle degree engu-45 degree. Misa i-pelvis yakho ephezulu kude nekhanda lakho ukuze ukhiphe ukhalo lwakho phansi. Gcina lokhu kungathathi hlangothi kuwo wonke umsebenzi.

B Phakamisa idolo lakho eliphezulu phezulu, ugcine izithende zakho ndawonye. Yehlisa emuva endaweni yokuqala, uqinisekise ukuthi awuhambisi i-pelvis noma i-torso yakho.

C Phinda imizuzwana engu-30 ukuya kumzuzu owodwa, bese ushintsha izinhlangothi.

Ukuthinta umlenze owodwa

Kulesi sinyathelo esinomlenze owodwa, i-glute max iyasebenza njengoba umile, futhi i-med isetshenziselwa ukuzinza. Ingqikithi yakho izodinga ukuthi isebenze ukugcina ibhalansi yakho!

A Qala ukuma ngesisindo sakho sonke ngonyawo lwakho lwesobunxele.

B Ukugcina umgogodla wakho umude, finyelela phambili, ugoba idolo lakho langakwesokunxele bese uthinta iminwe yakho yangakwesokudla phansi. Gcina i-abs yakho ibambekile ukuze ugcine i-torso yakho izinzile. Umlenze wakho wesokudla uzohamba ngemuva kwakho ukuze ukusize ubhalanse.

C Cindezela isithende sakho sobunxele emhlabathini njengoba uphakamisa isifuba sakho ukuze ubuyele ekumeni, uletha izinzwani ezingakwesokudla ukuthinta eceleni konyawo lwesobunxele. Lokhu kuqeda i-rep eyodwa.

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