2 Ibhuloho Le-Glute Ukuhlukahluka Kokuzivocavoca Ukuze Uqondise Imiphumela Eqondile

-Delile

• Phakamisa Ibhuloho Okugcwele
• I-Active Bridge Lifts
• Buyekeza kwe-

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Ngaso sonke isikhathi yenza ukuzivocavoca ekilasini lokuqina komzimba futhi uzibuze, ngabe ngikwenza kahle lokhu? Unesizathu esihle sokucabangela ifomu lakho: Ngisho nama-tweaks amancane angenza umehluko omkhulu kukho kokubili lapho uzwa khona umnyakazo nokuthi kunamuphi umphumela emzimbeni wakho. (Noma ubani ekugcineni owazi kahle i-barre tuck uyazi ukuthi lokhu kuyiqiniso.)

Nge-glute bridge-enokuhluka okungabaleki, kusuka ebhulohweni lomlenze owodwa kuya ebhentshini le-band-kick-back position kubonakala kubalulekile. Ukugcina umqolo wakho omningi phansi uqhathanise nokuphakamisa umqolo wakho ngokuphelele emhlabathini ngenkathi ukubopha kungaguqula ukuzivocavoca umzimba kusuka ekuqiniseni impango kuya phambili komzimba, kusho uShannon McClintock, umqeqeshi oyinhloko we-franchise we-barre3.

Bobabili banendawo yabo ekuzivocavoca umzimba. Kuya kuphela ngalokho ofuna ukukwenza. Nakhu ukuthi ungakuthinta kanjani kokubili ukwahluka kwebhuloho kwemiphumela emihle.

Phakamisa Ibhuloho Okugcwele

Ungakwenza kanjani: Gobisa amadolo ubeke izinyawo zibheke phansi. Phakamisa izinqulu kuze kufike ezingeni eliphezulu kakhulu, uphakamise wonke umhlane usuka phansi. Cabanga ngokwelula amadolo phambili ngasodongeni olungaphambi kwakho ukuze ukwazi ukwelula izinkalo. Hlanganisa iminwe ngaphansi komzimba ngokugoqa uye phezulu emakhanda ehlombe ukuze uthole ukukhululeka okwengeziwe ngaphambi komzimba nezinqulu. Phakamisa phezulu ubambe.

Lokho ekwenzayo: "Lokhu kusetshenziselwa injongo yokwelula ukwedlula ukusetshenziselwa ukuzivocavoca ngezihlalo okusebenzayo," kusho uMcClintock. Uzoyizwa ku-hip flexors yakho njengoba ingaphambili lomzimba wakho liphuma, uyaphawula.

Ngenkathi umgogodla ongathathi hlangothi unamahlombe, izinqe, amaqakala nezinzwane konke kuhambelana-kuyisihluthulelo sokuqinisa imisipha ezungeze isiqu sakho, lapho wonke umqolo wakho uphakanyiswa phansi, umgogodla wakho ungangena kancane (uyagoba emuva), okulungele inhloso yokwelula, kuphawula uMcClintock. Yingakho ungeke uthole umsebenzi omningi we-glute ngalokhu kuhlukahluka. Ngenxa yokuthi leso sandiso esincane esingemuva senza kube nzima ukuthola isandiso se-hip esisebenzayo (okuwukunyakaza okubuyela emuva komlenze), futhi kunzima ukwenza kusebenze imisipha yesihlalo sakho lapha.

I-Active Bridge Lifts

Ungakwenza kanjani:Gobisa amadolo bese ubeka izinyawo ububanzi be-hip ububanzi noma obubanzi kancane. Umsuka ungene ezinyaweni, uwagcine embondelene ngaphansi kwamadolo. Phakamisa okhalweni phezulu. Dweba izimbambo phansi futhi ungene ku-mat (uma ubona izimbambo ziphuma lapho ubheka phansi, sondeza phezulu emuva ku-mat zize zinyamalale). Izindwani zamahlombe zihlala kumata, amahlombe aphumule kude nezindlebe. Izinqe ezingezansi ziye phansi kancane, zigcina ukulawula kuze kube yilapho isihlalo sithinta phansi. Bese usebenzisa imisipha yesihlalo ukuze uphakamise ubuyele endaweni yokuqala, uqiniseke ukuthi ingemuva elingenhla lihlala lixhumene nomata njengoba uphakamisa.

Lokho ekwenzayo: Ukugcina umhlane wakho omkhulu kulowo makhi kwenza lokhu kube namandla amaningi, kuphawula uMcClintock. "Ukuba nengxenye ephezulu yomhlane wakho kumata kuvumela abantu ukuthi bahlale emgogodleni ongathathi hlangothi ongaphephile kubantu abaningi kuphela, kodwa kuzokusiza ukwenza izicubu zakho zezihlalo zisebenze kalula." Njengoba izimbambo zakho ziphansi futhi izinqulu zakho ziphakanyisiwe, uyakwazi ukufeza leso sandiso se-hip esidingekayo ukuze uvuse ama-glutes akho, uyaphawula.

Khumbula nje: Uma uzwa imisipha ehlukile kune-glutes "evuthayo" (ngaphambili kwamathanga akho noma ngaphambili okhalweni lwakho, ngokwesibonelo) ungahle udinge ukwenza izinguquko ezimbalwa - wehlise i-bootie yakho noma uhambe kancane ukuze uzuze lokho kubuhlungu-umuzwa omuhle.

Buyekeza kwe-