Ayini Amaphampu Amaxoxo, Futhi Ingabe Afanelekile Ukungeza Ekusebenzeni Kwakho Kwe-Glute?

-Delile

• Kuyini Ukuzivocavoca Kwempompo Yexoxo?
• Izinzuzo Zokuzivocavoca Kwephampu Lexoxo
• Ungakwenza Kanjani Ukuzivocavoca Kwempompo Yexoxo
• Ubani Okufanele Enze Amaphampu Amaxoxo?
• Ungawangeza kanjani Amaphampu Esele ku-Workout Yakho
• Buyekeza kwe-

Kukho konke ukuvivinya umzimba ongakungeza ekusebenzeni kwakho, ipompo leselesele kungenzeka libe libi kakhulu. Awugcini nje ngokufaka izinkalo zakho emoyeni futhi ukubiza ngokuthi ukuzivocavoca umzimba, kodwa amadolo akho asabalele okhozini okwenza yonke into ikhumbuze kakhulu uhambo oluya egyno kunasejimini. Hhayi-ke, ochwepheshe bangakutshela ukuthi naphezu kwakho konke lokho, kuhle ukwazi umsebenzi wokumpompa ixoxo - ukubheka eceleni kufanele kulahlwe.

Kungabonakala njengemfashini engajwayelekile, kepha "ipompo lexoxo hhayi ukuzivocavoca okusha - sekusetshenziswe iminyaka ngamandla, ama-Pilates, namakilasi e-yoga ngokufanayo," ngokusho kuka-Anel Pla, CPT, umqeqeshi womuntu siqu one-Simplexity Fitness. Futhi ungayehlisi isithunzi ngokubukeka yedwa, iphampu yexoxo ifanelwe indawo ejikelezayo. ekusebenzeni kwakho.

Funda kabanzi mayelana nokuzivocavoca kwepompo yesele nazo zonke izinzuzo zalo eziphangiwe.

Kuyini Ukuzivocavoca Kwempompo Yexoxo?

Idalwe umqeqeshi u-Bret Contreras (owaziwa ngokuthi i-Glute Guy) amaphampu esele empeleni ayingane yothando ye-butterfly stretch and glute bridge. Ngokuyinhloko, ulele ngomhlane, ulethe amathe ezinyawo zakho ndawonye ukuze udle amadolo akho, bese uphakamisela okhalweni lwakho phezulu ophahleni, kuchaza umqeqeshi wamandla u-Albert Matheny, RD, CSCS, COO we-ARENA Innovation Corp, nomsunguli I-SoHo Lab Lab eNew York City. Kuyindlela efanayo yokunyakaza njengebhuloho le-glute, kepha imilenze yakho isendaweni ehlukile.

Izinzuzo Zokuzivocavoca Kwephampu Lexoxo

Isimangalo esiyinhloko sodumo lomsebenzi wepompo yexoxo ukuthi ihlukanisa kanjani futhi iqinise imisipha yakho ye-glute. Ngokukhethekile, ifaka i-gluteus maximus yakho (isicubu esikhulu kunazo zonke, esisebenza ukunweba okhalweni futhi ujikeleze imilenze yakho ngaphandle) kanye ne-gluteus minimus (isicubu somzimba esincane kunazo zonke, esingaphansi kwe-gluteus maximus ne-gluteus medius, futhi ikuvumela ukuthi uhambise imilenze ibheke ngaphandle bese uyijikelezisa ngaphakathi), ngokusho kukaPla.

"Lapho imisipha ye-glute inamandla, ibhalansi yakho iyathuthuka, unezinhlungu ezincane, futhi unenzuzo eyengeziwe yokubukeka kahle," usho kanje. Ukuba nama-glute aqinile kuzokuvumela ukuthi uqedele ngokuphepha ukuzivocavoca kwakho kuphela kodwa nemisebenzi yansuku zonke.

Ngaphezu kwalokho, ukuzivocavoca kwepompo yexoxo kusebenza le misipha ngaphandle kokudinga noma yimuphi umthwalo owengeziwe, okuyenza ibe wusizo ikakhulukazi kubantu abanokulimala kwangaphambili kwamadolo noma iqakala okubavimbela ukuthi bangakwazi ukwenza izivivinyo zokuqinisa i-glute ezinesisindo ezifana ne-barbell back squat, i-goblet squat. , noma ama-squats angaphambili. Bona laba bantu bangathola ukuthi ukwenza amaphampu amaxoxo anesisindo kuyindlela yokwengeza umthwalo ngaphandle kokubangela amaphuzu obuhlungu ajwayelekile. (Zama lokhu kuqeqeshwa kwe-HIIT kwesitayela sesibhakela esiklanyelwe abantu abanobuhlungu bamadolo.)

Amapompo exoxo futhi akusiza ukuthi ufunde ukuthi ungayisebenzisa kanjani imisipha yakho ye-glute kwasekuqaleni ukuze uzuze kakhulu ekuhambeni nakunoma yikuphi okunye ukuvivinya umzimba okugxile emzimbeni kwalolo daba.“Iningi labantu lichitha usuku lihlezi lisebenza phambi kwekhompyutha, libhajwe esiminyaminyeni, noma lihlezi esofeni futhi lingawahlanganisi nhlobo imisipha,” kusho uPla. Isikhathi eside, lokhu kungavimbela ikhono lakho lokuzibandakanya kahle (futhi ngenxa yalokho uqashe) yonke imisipha ku-butt yakho. I-Colloquially, lokhu kwaziwa ngokuthi i-dead butt syndrome, futhi ngokuhamba kwesikhathi kungase kuholele ekunganyakazini kwe-hip, ubuhlungu obuhlangene, nama-aches aphansi noma ama-strains, ngokusho kukaPla.

Kodwa-ke, amaphampu amaxoxo angasetshenziselwa ukubuyisela umzimba ukuthi ungazibandakanya kanjani lezo glutes ezibuthaka nezikhathele. Ngenxa yokuthi izinqulu zakho zimi endaweni ezungeziswayo ngaphandle, uyakwazi ukwenza i-glute yakho isebenze ngezinga elikhulu kunalokho oyikho kwezinye izivivinyo eziningi ze-glute, okuhlanganisa ibhuloho elijwayelekile le-glute, kuchaza uPla. "Akukho okunye ongakwenza ngaphandle kokusebenzisa ama-glutes akho kulesi sikhundla," esho. Ingabe amasethi wokuzivocavoca kwempompo yeselesele njalo (okusho ukuthi, amahlandla amabili ngeviki), futhi uzokwazi ukugwema i-dead butt syndrome futhi empeleni ungene emandleni akho we-glute ukuze ukwazi ukukhuphuka kakhulu futhi ugijime ngokushesha, usho kanjalo.

Amanye amaphampu exoxo eqembu lemisipha asiza ukuqinisa? Imisipha yakho ye-hip abductor, ngokusho kukaPla. Futhi ngenxa yokuthi zisebenza imisipha yakho ye-hip kusuka ekujikelezeni kwangaphandle, amaphampu amaxoxo anenzuzo eyengeziwe yokusiza ukuthuthukisa ukuhamba kwe-hip jikelele, okumele sibhekane nakho, iningi lethu lingalisebenzisa. (Bheka Okwengeziwe: I-Groin Engcono Kakhulu Yelula Ukuze Unciphise Imisipha Eqinile Nokwandisa Ukuvumelana Nezimo).

Ungakwenza Kanjani Ukuzivocavoca Kwempompo Yexoxo

Noma ngabe wenza amaphampu amaxoxo we-bodyweight noma amaphampu exoxo ngesisindo, gcina lezi zinyathelo ezinhlanu kusuka ku-Pla engqondweni ukuqinisekisa ifomu elifanele. (Ungaphinda uhlole le vidiyo ye-YouTube ebonisa u-Contreas ecupha isisindo somzimba kanye nepompo yexoxo eliyi-dumbbell.)

1. Lala ngomhlane bese uletha amathe ezinyawo zakho ndawonye endaweni "yexoxo" (noma "uvemvane"), ugoqa izinyawo zakho eduze kwe-butt yakho ngangokunokwenzeka.
2. Uma wenza ukuzivocavoca nge-bodyweight yakho nje, ungazama ukwenza izibhakela ngezandla zakho nokugcina izindololwane zakho phansi, ngakho-ke izingalo zakho zibheke phansi. Usebenzisa i-dumbbell? Yibambe ngapha nangapha ngenkathi uyiphumuza okhalweni lwakho.
3. Okulandelayo, donsela inkinobho yakho yesisu phansi phansi ukuze ubambe umugqa ophakathi nendawo.
4. Cindezela umhlane wakho ophansi ungene phansi. Ngemuva kwalokho, ukugcina isilevu sakho singene entanyeni yakho, izimbambo phansi, nasemahlombe emhlabathini, cindezela phansi phansi emaphethelweni ezinyawo zakho bese ucindezela ama-glutes akho ukuze uphakamise okhalweni lwakho ophahleni.
5. Misa isikhashana phezulu ngaphambi kokuthi wehlise isinqe sakho usibuyisele phansi ngokulawula. Phinda.

UMatheny uncoma ukubuka ividiyo yokuzivocavoca okubandakanya izinkomba zomlomo, ngaphambi kokuzama.

Ubani Okufanele Enze Amaphampu Amaxoxo?

Abantu abaningi bangazuza ekusebenzeni kwepompo yexoxo. Ikakhulu, kuhle kubantu abebenenkinga yokusebenzisa ama-glute abo esikhathini esedlule, noma abajwayele ukwenza ukuqeqeshwa okugxile emzimbeni ophansi nangokubukeka, kusho uPla.

Lokho kusho ukuthi, uContreras uqaphele ukuthi akuyona eyabo bonke abantu. Kokuthunyelwe ku-Instagram, uthe cishe umuntu oyedwa kwabathathu ngeke ezwe amaphampu exoxo kuma-glute abo, ngenxa yesakhiwo sabo se-hip nokwakheka kwe-gluteal. UCrereras uphakamisa "ukuzama [ububanzi] bokuma, unyawo ukuvuleka, ukuthumba / ukuzungezisa kwangaphandle, ukujula, nokuthambekisa kwezitho zangasese ukuze kunqume ukuhluka okukusebenzela kangcono kakhulu." Noma kunjalo, uma isimo sexoxo singazizwa silungile, vele ungakwenzi, usho kanjalo. Uma ngabe nguwe lo, zama ibhuloho elincane noma elibanzi.

Isibonakaliso esisodwa esicacile sokuthi kufanele weqe amaphampu wexoxo uma ukuhamba kwakho kwe-hip kungakuvumeli ukuthi ungene ngokunethezeka endaweni yokuqala ye-butterfly. Kulokhu, uMatheny uphakamisa ukwenza amabhuloho ayisisekelo we-hip, esikhundleni salokho. "[Lezi] zidinga ukuvulwa okuncane ezinqeni," usho kanje. "Ungaguqula futhi amaphampu amaxoxo ukuze izinkalo zakho zivuleke kancane, futhi zikhuphule kancane i-angle ye-hip ngokuhamba kwesikhathi."

Ungawangeza kanjani Amaphampu Esele ku-Workout Yakho

Ukuthi uhlanganisa kanjani amaphampu esele kuzoncika kuleveli yakho yokufaneleka, isitayela sokuqeqesha, nemigomo yokufaneleka. Kodwa ngokuvamile, i-Pla incoma ukuthi abasaqalayo benze amasethi ama-3 okuphindaphinda okungu-12 kuye kwangama-20, nokuthi abasubathi abathuthuke kakhulu benze amasethi ama-3 okuphindaphinda okungama-30 kuye kwangama-50. "Enye indlela ukuyenza ibe yipompo lexoxo futhi wenze ama-max reps ngomzuzu," usho kanje.

Lapho ivolumu ephakeme engu- (3 × 50) iba lula, uMatheny uncoma ukuthi ukunyakaza kube nzima ngokwengeza amabhendi wokumelana noma ama-dumbbells kumpompo yakho yamaxoxo. Ungakwazi futhi ukwengeza umthwalo ekuhambeni nge-mini barbell, i-kettlebell, noma i-slam ball. Isikhumbuzi: Njengoba iphampu yexoxo isebenza njengesibambisi esihle se-glute, abaphakamisi bangakwazi futhi ukuzenza njengengxenye yokufudumala okusebenzayo ukulungiselela imisipha yosuku lwe-butt.

Buyekeza kwe-