Ukuzivocavoca Okuhle Kakhulu Kokukhomba i-Gluteus Medius

-Delile

• Isisindo esifile esinesisindo
• Kusebenzise empilweni yansuku zonke
  
• Okukhethwa kukho okuthuthukile
• Isandiso sesinqe esinesisindo
• Okukhethwa kukho okuthuthukile
• Lunge
• Okukhethwa kukho okuthuthukile
• Ibhuloho
• Okukhethwa kukho okuthuthukile
• Izikwele ezinesisindo
• Okukhethwa kukho okuthuthukile
• Ukuthatha
• I-3 Ishukumisela Ukuqinisa Ukukhanya

I-gluteus medius

I-gluteus, eyaziwa nangokuthi yimpango yakho, iyiqembu elikhulu kakhulu lemisipha emzimbeni. Kunemisipha emithathu ye-glute equkethe ngemuva kwakho, kufaka phakathi i-gluteus medius.

Akekho ocabanga ukuphela okuhle okubukeka emuva, kepha impango eqinile ibaluleke kakhulu empilweni yakho yonke kune-aesthetics kuphela: Ama-glutes akho yimisipha enamandla kakhulu emzimbeni wakho futhi obhekene nanoma yikuphi ukunyakaza kwesinqe namathanga. Lokhu kubandakanya ukuhlala, ukuhamba, ukugijima, nokuningi.

Ngeshwa, kwesinye isikhathi ungakhohlwa ukusebenzisa ama-glutes akho kahle futhi kunalokho uthembele emhlane wakho.

Ngabe wena noma omunye umuntu omaziyo wake walimaza umhlane wabo ekuphakamiseni okuthile okusindayo? Kungenzeka ukuthi ukulimala kubangelwe ngoba ama-glutes abengabandakanyeki. Ama-glutes akho kufanele ngabe enza ukuphakamisa okunzima, hhayi umgogodla wakho!

Ukuqinisa le ndawo kudinga ifomu nokugxila okuhle. Kumele "utshele" ama-glutes akho ukuthi asebenze-angaba ngamavila.

Isisindo esifile esinesisindo

1. Yima ngezinyawo zakho ngokulingana nobubanzi be-hip. Uma uzizwa ukhululekile, ungabamba ama-dumbbells akhanyayo.
2. Gcina umgogodla wakho isikhathi eside futhi ubheke phambili. Amahlombe akho kufanele abe emuva nangaphansi.
3. Cindezela ama-glutes njengoba ugoqa kusuka ezinqulwini, ugoba amadolo akho ukuze isihlalo sakho sifinyelele emuva sidlule izithende zakho. Melana nesifiso sokuzungeza umgogodla wakho ukuze “unikeze isisindo.”
4. Vumela ukuqhuma kwakho nesisu sakho ukulawula ukwehla kwakho nokwenyuka kwakho.

Ungasandisa isisindo kancane kancane njengoba uqala ukuzizwa unamandla futhi unethezekile.

Ithiphu: Ukusiza ukugcina umgogodla wakho ungaguquguquki, ake ucabange ukuthi unesigxobo esiboshwe esifubeni sakho.

Kusebenzise empilweni yansuku zonke

1. I-lift efile isebenza ngendlela emangalisayo futhi kufanele isetshenziswe empilweni yansuku zonke. Nakhu ukuthi ungacosha kanjani noma yini esindayo phansi. Zijwayeze ukusebenzisa ama-glutes akho, umongo, kanye ne-quads nsuku zonke ukuqinisekisa umgogodla onempilo.

Okukhethwa kukho okuthuthukile

Zama inguqulo yomlenze owodwa:

1. Phindela emuva ngomlenze owodwa, uguqule unyawo lwakho, bese usebenzisa ama-glutes akho ukuphakamisa umlenze wakho njengoba ugoqa phambili usuka okhalweni.
2. Bheka okhalweni lwakho. Zigcine zilingana futhi ugweme ukuvumela isisindo somzimba wakho sihlale enqulwini yakho emi.

Isandiso sesinqe esinesisindo

1. Qala kuzo zonke izinyawo ezine ngamadolo akho ngqo ngaphansi kwezinqe zakho nezandla zakho ngaphansi kwamahlombe akho.
2. Gcina isisu sakho singene ngaphakathi, amahlombe emuva naphansi, nomgogodla wakho kulayini omude. Beka i-dumbbell ekhanyayo (3- to 8-pound) dumbbell ku-crook wedolo lakho langakwesobunxele.
3. Sebenzisa amandla we-glute yakho yangakwesokudla ukulinganisela namandla we-glute yakho yangakwesobunxele ukuphakamisa umlenze wakho.
4. Flex unyawo lwakho futhi uphakamise idolo lakho phezulu kancane kunezinqe zakho. Gcina ibhalansi yakho ngokusabalalisa isisindo somzimba wakho ngokulinganayo phezu kwezandla zombili nedolo lakho elehlisiwe.
5. Phinda izikhathi eziyishumi bese ushintsha izinhlangothi. Phinda amasethi amabili kuya kwangu-3.

Ithiphu: Exhale njengoba uphakamisa umlenze wakho. Gcina intamo yakho yinde. Ukugcina izimbambo zakho zingagudluki phansi, ake ucabange ukuthi ulinganisela itiye emhlane wakho.

Okukhethwa kukho okuthuthukile

Faka imidumba engu-10 kuye kwayi-15 kulift yomlenze. Futhi, ungasebenzisa ibhendi lokumelana. Ihange ngezandla zakho bese ulikhiya uzungeze ukhonkolo wonyawo lwakho. Phinda ukunyakaza okufanayo nalokhu ukumelana okungeziwe.

Lunge

Lesi isinyathelo esihle kakhulu esincoma imilenze yakho nokubukeka kwakho. Kwesinye isikhathi ukuphefumula kahle nje kuyinselele, ngakho-ke ngaphambi kokuba ungeze izinsimbi, zijwayeze ama-lunges ambalwa kuqala.

1. Qala ngezinyawo zakho ngokufana nangelinye inyawo cishe ngamamitha amabili kuya kwangu-3 phambi kolunye. Isikwele izinkalo zakho ziqonde phambili.
2. Zama ukugcina i-shin yakho yangaphambili ime mpo futhi ilungile ngaphezu kweqakala lakho.
3. Yehlisa cishe uhhafu ukuya phansi ngokugoba imilenze yomibili ngokulinganayo nokugcina isibilini sakho siqondile. Melana nesifiso sokuphatha ngamandla ngalezi. Ukuhamba kancane kungcono kwifomu lakho futhi kudinga ukuqina okwengeziwe.
4. Yenza amaphaphu ama-5 kuye kwayi-10 ohlangothini ngalunye.

Ithiphu: Cabanga nje ukuthi umhlane wakho ushibilika phansi odongeni bese ugcina amehlo akho egxile entweni eqonde phambili ukukusiza ugcine ibhalansi.

Okukhethwa kukho okuthuthukile

Zama ukushintsha amaphaphu futhi wandise ukuphindaphinda kwakho. Yazi ukuqondanisa kwakho idolo ukuya okhalweni nasedolweni. Gcina idolo lakho langaphambili ngemuva konyawo lwakho, ulandelele ngqo ngaphandle kwesokhethi lakho le-hip.

Ibhuloho

Lokhu kuhamba kuyisisekelo sanoma yikuphi ukuzivocavoca okuqhakazile. Usebenzisa ingaphakathi lakho, imilenze, nezingalo. Ibuye inikeze emuva kwakho okuphezulu ngesandiso esidingeka kakhulu.

1. Qala emhlane ngezingalo zakho ziqonde ezinhlangothini zakho bese uguqa ngamadolo. Imilenze yakho kufanele ihlukaniswe cishe ngenqindi.
2. Susa ikhasi lakho lomgogodla, uqale ngethambo lakho lomsila, bese uphakamisa ukhalo lwakho uze uzizwe isisindo sakho sikhulu emahlombe akho. Gcina umnyombo wakho ubandakanyekile.
3. Cindezela ama-glutes akho bese ugcina amathanga akho angaphakathi ebandakanyekile. Njengoba umzimba wakho uhlala uphakanyisiwe nezinqulu zakho zihlala zilingana, finyelela umlenze owodwa usiya ophahleni.
4. Qala ngokuphakamisa umlenze, 4 ohlangothini ngalunye. Yehlisa umzimba wakho bese usetha kabusha ibhuloho lakho. Phinda izikhathi ezi-3 kuya kwezi-6.

Okukhethwa kukho okuthuthukile

Gcina umlenze wakho uphakanyisiwe futhi i-glutes ithoni ngokudonsa uzwane lwakho lubheke ophahleni izikhathi eziyishumi. Phinda amasethi ama-3 kuye kwangama-5.

Izikwele ezinesisindo

Lokhu kuthutha kuyimpi enkulu yempango. Futhi inebhonasi yokuba namandla, okusho ukuthi ingashisa ama-calories amakhulu.

1. Qala ngemilenze yakho ngaphandle kwehlombe. Bamba i-kettlebell noma i-dumbbell maphakathi ne-torso yakho, izindololwane zakho zifinyelela ezinhlangothini. Gcina amahlombe akho phansi bese uhlanganyela nomongo wakho. Gcina isifuba sakho simile.
2. Njengoba wehla, cabanga ngokufinyelela ngamadolo akho. Vumela isihlalo sakho ukuthi sibuyele emuva kancane njengoba izinkalo zakho ziguquka kube sengathi usuzohlala phansi.
3. Qala ngamasethi ama-3 ka-8 kuye kwayi-10. Njengoba lokhu kuba lula, yandisa isisindo.

Okukhethwa kukho okuthuthukile

Ama-squat lateral angama-squat ayisisekelo afanayo, kepha ngemuva kokuthi usukume, yehla ngakwesokunxele bese u-squat futhi. Buyela esikhungweni, eceleni kwesokudla, futhi squat. Qaphela ukuqondanisa kwakho umlenze, idolo, nonyawo. Qiniseka ukuthi ugcina amadolo nezinzwane zakho zilandelana ngendlela eyodwa.

Ukuthatha

Kubalulekile ukuqala kancane nganoma yisiphi isimiso sokuzivocavoca esisha kuwe. Vumela umzimba wakho ukwakha amandla nokukhuthazela okufanelekile ngaphambi kokufaka isisindo esengeziwe kanye nokuphindaphinda.

Sonke siyajabula ngokuqala uhlelo olusha, futhi kwesinye isikhathi kunzima ukungahambi "konke" lapho sifuna imiphumela esheshayo. Yiba nesineke futhi usebenze phezulu.

Khumbula ukuthi ukulimala kwenzeka lapho umzimba ukhathele. Futhi, ukuvumela usuku olulodwa noma ezimbili ukululama ngaphambi kokuphinda lokhu kuzivocavoca kukunikeza ithuba elihle lemiphumela.

Hlanganisa ekusebenzeni komzimba okuphezulu nasekusebenzeni okuyisisekelo phakathi kokuzivocavoca kwakho kwe-glute ukuze uqine futhi ulinganisele.

Okubaluleke kakhulu, thanda umzimba wakho futhi ukhumbule ukuphumula, ukudla kahle, nokwelula. Nakekela umzimba wakho, futhi uzokunakekela.

I-3 Ishukumisela Ukuqinisa Ukukhanya