Ungayilungisa kanjani i-Flat Butt

-Delile

• Izimo ezidala isinqe esiphansi
• Ukuzivocavoca okusebenza imisipha yakho ye-glute
• 1. Izikwele
• Ukwenza lokhu:
• Amathiphu:
• Imisipha yasebenza:
• 2. Imishini yeLunge
• Ukwenza lokhu:
• Amathiphu:
• Imisipha yasebenza:
• 3. Amakheshi okucisha umlilo
• Ukwenza lokhu:
• Amathiphu:
• Imisipha yasebenza:
• 4. Ukuphakamisa imilenze
• Ukwenza lokhu:
• Amathiphu:
• Imisipha yasebenza:
• 5. Imishini yokunyathelisa amabhuloho
• Ukwenza lokhu:
• Amathiphu:
• Imisipha yasebenza:
• 6. Ukushona komlenze owodwa
• Ngaphambi kokuba uqale
  
• Ukwenza lokhu:
• Amathiphu:
• Imisipha yasebenza:
• 7. Ukuncika emlenzeni ozivocavoca umzimba
• Ukwenza lokhu:
• Amathiphu:
• Imisipha yasebenza:
• Faka okuhlukahlukene kokuzivocavoca kwakho

Isinqe esiyisicaba singadalwa yizinto eziningi zokuphila, kufaka phakathi imisebenzi yokuhlala phansi noma imisebenzi edinga ukuthi uhlale isikhathi eside. Njengoba ukhula, i-butt yakho ingacaba futhi ilahlekelwe ukwakheka ngenxa yamanani aphansi amafutha ezinqeni.

Ungase ufise ukuthi bobabili babe sesimweni futhi bengeze ukwakheka kokutholakele kwakho, hhayi nje ukuthuthukisa ukubukeka kwakho, kodwa futhi nokwenza ngcono inhlalakahle yakho yonke. Eqinisweni, imisipha eqinile ye-gluteal ingakusiza ukuthi uhlakulele ukuma kangcono, wandise ukuhamba, futhi ugweme ukulimala.

Ungase uthuthukise nokusebenza kwakho kwezemidlalo.

Izimo ezidala isinqe esiphansi

I-Dormant butt syndrome yisimo esenzeka lapho imisipha yakho ebuthakathaka ibuthaka kakhulu futhi i-hip flexors yakho iqine kakhulu. Lokhu kusho ukuthi azisebenzi kahle njengoba kufanele.

Imvamisa lokhu kwenzeka kusuka ekuhlaleni isikhathi eside kakhulu, ukulala endaweni yesisu, kanye nemisebenzi ephindaphindwayo. Ukuntuleka kokuzivocavoca nakho kungaba nomthelela ekulaleni kwe-butt syndrome.

Lokhu kufaka ingcindezi eyeqile nobunzima kwezinye izingxenye zomzimba wakho. Kungadala ubuhlungu emhlane wakho, okhalweni, nasemadolweni, ikakhulukazi uma uzivocavoca umzimba. Lesi simo singaholela ekulimaleni kwemisipha nasemadolweni.

Ukuzivocavoca okusebenza imisipha yakho ye-glute

Kunokuzivocavoca okuningi ongakwenza ukuze uthole i-butt eyindilinga eyengeziwe. Hambisana nokusebenza kwakho ukuze ubone imiphumela. Zizwe ukhululekile ukuguqula lezi zivivinyo futhi wenze noma yikuphi ukuhluka okuhambisana nezidingo zakho.

Qala kancane kancane futhi kancane kancane wakhe umfutho nesikhathi sokusebenza kwakho ukuze ugweme ukulimala. Nazi ezinye izivivinyo zokuqalisa.

1. Izikwele

Ukwenza lokhu:

1. Yima ngezinyawo zakho unqamule izinyawo izinzwane zakho ziphendukele eceleni.
2. Gobisa amadolo akho ukuze ubeke izinkalo zakho emuva njengokungathi uhleli esihlalweni.
3. Phakamisa ubuyele ekumeni futhi uhlanganyele imisipha yakho ye-glute endaweni ephezulu.
4. Qhubeka nokunyakaza umzuzu owodwa.
5. Bese ubamba isikhundla se-squat bese ushaya phezulu naphansi imizuzwana engama-20.
6. Ngemuva kwalokhu, bamba isikhundla se-squat imizuzwana engama-20.
7. Phinda lokhu kulandelana kuze kube izikhathi ezi-3.

Amathiphu:

• Bheka ngqo phambili.
• Gcina isifuba sakho siphakanyisiwe nomgogodla wakho uqonde.
• Cindezela amadolo akho eceleni uma wehla phansi.
• Gcina izinyawo zakho ziphansi phansi bese ucindezela ezithendeni zakho.
• Khulisa ubunzima ngokubamba izisindo.
• imisipha ekhazimulayo
• okhalweni
• ama-quadriceps
• imisipha

Imisipha yasebenza:

2. Imishini yeLunge

Ukwenza lokhu:

1. Ngena esimweni esiphakeme se-lunge ngomlenze wakho wesokudla phambili nomlenze wakho wesobunxele emuva.
2. Gcina isithende sakho sangemuva siphakanyisiwe kulo lonke lolu vivinyo.
3. Qondanisa kancane umlenze wakho wangakwesokudla ukuze ume ume.
4. Hlanganisa imisipha yakho phezulu.
5. Sebenzisa imisipha yakho ye-glute ukwehlisa ubuyele phansi endaweni yokubopha.
6. Qhubeka nokunyakaza umzuzu owodwa.
7. Bese uhlala endaweni ye-lunge bese ushaya phezulu naphansi imizuzwana engu-15.
8. Phinda ngakolunye uhlangothi.

Amathiphu:

• Gcina isifuba sakho siphakamisiwe.
• Cindezela esithendeni sonyawo lwakho lwangaphambili.
• Qiniseka ukuthi idolo lakho langaphambili alidluli lidlule iqakala lakho.
• Gxila emlenzeni wakho wangaphambili kulo lonke uvivinyo.
• Ungavumeli idolo lakho langemuva lithinte umhlabathi endaweni ye-lunge.
• Sebenzisa ama-dumbbells ukukhulisa ukushuba.
• izisu
• imisipha ekhazimulayo
• ama-quadriceps
• imisipha

Imisipha yasebenza:

3. Amakheshi okucisha umlilo

Ukwenza lokhu:

1. Ngena endaweni yetafula letafula.
2. Gcina umzimba wakho uzinzile futhi uthule njengoba uphakamisa umlenze wakho wangakwesokudla nge-90-degree angle kude nomzimba.
3. Gcina idolo lakho ligobile ngesikhathi sokunyakaza.
4. Yehlisa kancane uye phansi lapho uqala khona, ugcine idolo lakho lingathinti phansi.
5. Yenza amasethi ayi-1 kuye kwayi-3 okuphindaphindwayo okungu-10 kuye ku-18 ohlangothini ngalunye.

Amathiphu:

• Cindezela ngokulinganayo ezandleni nasemadolweni akho.
• Vumela umzimba wakho ukuthi uthule ukuze kube ukunyakaza okukodwa.
• Gcina i-torso yakho iqonde nezinqulu zakho.
• Gcina ukugoba okuncane ezindololwaneni zakho.
• Ukwandisa ubunzima, nweba umlenze wakho uqonde lapho uphakanyiswa.
• izisu
• imisipha ekhazimulayo
• imisipha yangemuva
• imisipha

Imisipha yasebenza:

4. Ukuphakamisa imilenze

Ukwenza lokhu:

1. Ngena endaweni yetafula noma epulangwe.
2. Nweba umlenze wakho wokunene uqonde emuva bese ukhomba izinzwane zakho.
3. Yehlisa umlenze wakho phansi ukuze ucishe uthinte phansi bese uwuphakamisa.
4. Qhubeka nokunyakaza umzuzu owodwa.
5. Bese wenza olunye uhlangothi.

Amathiphu:

• Linganisa isisindo sakho ngokulinganayo phakathi kwezandla zakho nonyawo olugxishiwe.
• Gcina okusele komzimba wakho njengoba uhambisa umlenze wakho.
• Faka izinsimbi zamaqakala ukukhulisa ubunzima.
• Faka ama-glutes akho njengoba uphakamisa umlenze wakho.
• izisu
• imisipha ekhazimulayo
• ama-quadriceps
• imisipha yangemuva

Imisipha yasebenza:

5. Imishini yokunyathelisa amabhuloho

Ukwenza lokhu:

1. Lala phansi ngomhlane amadolo egobile nezingalo zakho eceleni komzimba wakho, izintende zibheke phansi.
2. Kancane phakamisa okhalweni lwakho phezulu bese ubandakanya ama-glutes akho phezulu.
3. Bese uphakamisela kumathiphu ezinzwane zakho.
4. Letha izithende zakho emuva phansi.
5. Yehlisa ngokucophelela izinkalo zakho emuva phansi.
6. Qhubeka nokunyakaza umzuzu owodwa.
7. Bese ubamba izinkalo zakho phezulu bese uletha amadolo akho ndawonye futhi ahlukane.
8. Yenza lokhu imizuzwana engu-15.
9. Buyela esikhungweni bese ukhulula ubuyele phansi.

Amathiphu:

• Gcina intamo yakho ihambelana nomgogodla wakho.
• Gcina izinyawo zakho ziyisicaba phansi ukuze kube lula.
• Hambisa umzimba wakho phezulu naphansi ngobumnene nangokulawula.
• izisu
• imisipha ekhazimulayo
• imisipha
• i-erector spinae

Imisipha yasebenza:

6. Ukushona komlenze owodwa

Ngaphambi kokuba uqale

• Lokhu ukuzivocavoca okuthuthukile, ngakho-ke sebenzisa ukwahlulela kwakho mayelana nokuthi kukulungele yini.
• Ukuzijwayeza ifomu elihle kubalulekile ekunciphiseni ukulimala nasekuqinisekiseni ukuthi umzimba wakho uyahlomula ngokuvivinya umzimba.
• Qiniseka ukuthi uthintana nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca.

Ukwenza lokhu:

1. Bamba i-dumbbell esandleni ngasinye bese ume emlenzeni wakho wokunene.
2. Khothama kancane okhalweni bese uphakamisa umlenze wakho wesobunxele ngemuva kwakho.
3. Yehlisa izinsimbi kuze kube yilapho i-torso yakho ifana phansi.
4. Sebenzisa umlenze wakho osekelayo ukuze ubuyele ekumeni.
5. Cindezela ama-glutes akho bese ufaka okhalweni lwakho ngaphansi njengoba ukhuphuka.
6. Qhubeka nokunyakaza umzuzu owodwa.
7. Ngemuva kwalokho kwenze ngakolunye uhlangothi.

Amathiphu:

• Gcina isifuba sakho siphakanyisiwe namahlombe akho emuva.
• Gcina umlenze wakho omile ugobile kancane.
• Yenza lo msebenzi ungenazinsimbi ukwenza kube lula.
• Gcina umlenze wakho ophakanyisiwe ugobile sonke isikhathi ukuze kube lula.
• imisipha ekhazimulayo
• i-adductor magnus
• okhalweni
• imisipha

Imisipha yasebenza:

7. Ukuncika emlenzeni ozivocavoca umzimba

Ukwenza lokhu:

1. Lala ohlangothini lwakho lokunene ngezandla zombili phansi ukuze usekwe futhi imilenze yomibili yeluliwe futhi ibekwe ngaphezulu komunye nomunye.
2. Kancane phakamisa umlenze wakho wesobunxele phezulu njengoba uzohamba, ume kancane phezulu.
3. Ngokulawula, yehlisa phansi phansi.
4. Ngaphambi nje kokuthinta umlenze ongezansi, yiphakamise futhi.
5. Qhubeka nokunyakaza umzuzu owodwa.
6. Ngemuva kwalokho, lapho umlenze wakho uphakanyisiwe, yenza ukuhluka okufana nemibuthano emincane ezinkomba zombili, ushaye phezulu naphansi, bese ushaya phambili nasemuva.
7. Yenza ukuhluka ngakunye kwemizuzwana engama-30.
8. Bese ugcina umlenze wakho wesobunxele uphakanyiswe kancane bese ugoba idolo lakho ukuletha esifubeni sakho bese uwelula futhi.
9. Yenza lokhu imizuzwana engama-30.

10. Phinda ukulandelana kolunye uhlangothi.

Amathiphu:

• Gcina okhalweni lwakho lubekiwe ukuze ungalethi isisindo sakho phambili noma emuva.
• Hlanganisa imisipha yakho ye-glute ngesikhathi sokuzivocavoca.
• Gcina isifuba sakho siphakanyisiwe futhi sivulekile.
• Khomba izinzwane zakho.
• izisu
• imisipha ye-hip
• imisipha ekhazimulayo
• amathanga

Imisipha yasebenza:

Faka okuhlukahlukene kokuzivocavoca kwakho

Kunezizathu eziningi zokungeza ukwakheka ku-butt yakho kunezindlela zobuhle. Kubalulekile ukugcina umzimba ophilile ongathuthukisa ukuhamba kwakho, ukuguquguquka, namandla.

Zama ukwengeza ukuhamba ngezinyawo, ukukhuphuka izitebhisi, noma ukuphrinta kumkhuba wakho wokuzivocavoca umzimba ukuze uqhubeke uchaze isitho sakho futhi wakhe ukujima kwakho kwe-cardio.

Ukuqeqesha imisipha yakho kuthatha isikhathi. Lwela ukuthuthuka esikhundleni semiphumela enqala noma engeyona eyeqiniso. Yiba ongaguquguquki futhi ubekezele futhi ukhumbule ukufaka ukudla okunempilo njengengxenye yohlelo lwakho.