3 Ishukumisela Ekuqiniseni Imisipha Emikhulu Yomzimba Wakho - Isinqe Sakho

-Delile

• Yimiphi imisipha ye-glute?
• Kungani kubaluleke kangaka ukuqeqesha imisipha ekhazimulayo?
• Ukuzivocavoca okuthathu okuhle kakhulu
• 1. Ukufakwa kwe-Hip
• 2. Ukuhamba ngamabhendi ngemuva
• 3. I-curtsy lunge
• Ukudla okudlela endlini

Isikhathi sokushintsha ingxoxo mayelana nezinqe

Kaningi, imisipha eseceleni kwethu ingemuva isuswa kwisizinda samamodeli we-Instagram, "ama-booty band," nama-bikini bootcamp. Ukucaca: akukho lutho olungalungile ngokubonisa isinqe sakho, noma ukufuna ukwakha i-derrière ebukeka kahle.

Kepha ukubaza umhlane wakho akudingeki kube ukufuna ngobuhle obuqinile. Iqiniso liwukuthi, imisipha yethu ebabazekayo yenza okungaphezu nje kokusenza sibonakale sihle emabhulukweni e-yoga. Zisisiza ukuthi sihlale kahle futhi sihlanganyele emisebenzini efana nokugijima, ukugxuma nokukhuphuka.

Uma ungakafaki ukunyakaza okukhomba imisipha yakho ekhazimulayo ekusebenzeni kwakho, ulahlekelwa ukuqinisa ngokungangabazeki iqembu lemisipha elibaluleke kakhulu emzimbeni womuntu.

Yimiphi imisipha ye-glute?

Ngaphandle kokuntywila ngokujulile ku-anatomy nase-kinesiology, ama-glute akho ahlukaniswe ngemisipha emithathu ehlukene:

• UGluteus maximus. Lesi isicubu se-glute esikhulu kunazo zonke, esibhekele ukwakheka kwesinqe sakho. Kuyasiza ukusigcina siqondile lapho sihleli noma simile. I-gluteus maximus yakho nayo ibalulekile emisebenzini edinga amandla avela emzimbeni wakho ongezansi: ukweqa, ukugijima, ukusukuma, ukukhuphuka izitebhisi, njll.
• UGluteus medius. I-gluteus medius iphakathi kwe-gluteus maximus ne-gluteus minimus. Indima yayo, njenge-gluteus minimus, ukusiza ngokujikeleza komlenze kanye nokuzinza kwe-pelvis.
• IGluteus minimus. Umcibisholo omncane kunayo yonke futhi ujule kunayo yonke yemisipha emikhulu ye-glute, i-gluteus minimus nayo iyingxenye ebalulekile yokuzungeza izitho ezingezansi nokugcina ukhalo luzinzile lapho sihamba.

Ngaphezu kwalaba abathathu, i-tensor fasciae latae - eyaziwa kakhulu njenge-IT band - isiza ngokulinganisa i-pelvis nokunikeza ukuzinza emadolweni lapho sihamba noma sigijima.

Kungani kubaluleke kangaka ukuqeqesha imisipha ekhazimulayo?

Noma ngabe uzama ukuthola impango enkulu noma cha, usadinga ukuqinisa ama-glutes akho.

Cabanga ukuthi uvame kangaki ukwenza izinto ezinjengokuhamba, ukuma, noma ukusebenzisa izitebhisi - ngaphandle kwamagagasi ethu, lokhu kuhamba bekungeke kwenzeke.

Ngeshwa, iningi lethu lenza buthaka imisipha yethu ekhazimulayo ngomsebenzi esiwuchitha amahora nsuku zonke: ukuhlala. Ngokwenhlolovo eyenziwe ngumkhiqizi we-ergonomic u-Ergotron, amaphesenti angama-86 ezisebenzi ezigcwele zaseMelika kudingeka ahlale usuku lonke, nsuku zonke. Futhi lokho kusebenza nje.

Hlanganisa amahora amade etafuleni lakho nokuhlwa kwakho kwe-Netflix kusofa futhi uthole iresiphi yama-glutes abuthakathaka nokuqina okuqinile kwe-hip, imisipha esiza ukudonsa imilenze yakho iye emzimbeni wakho ongaphezulu.

Lezi zinkinga zingasho izinkinga ezinkulu ezingxenyeni zomzimba ezingaphezu kwesidunu sakho, kufaka phakathi ubuhlungu beqolo nobuhlungu bamadolo. Yingakho kubaluleke kakhulu ukuqinisa ukuphela kwakho kwangemuva.

"Ukungayinaki imisipha ecwebezelayo, kuhlanganiswe nokuhlala phansi, kungaholela ezinkingeni eziqala okhalweni bese ziqala phansi zize zifike onyaweni, noma yonke indlela eya ngasekuguleni komlomo wesibeletho," kusho uJake Schwind, BS, oqinisekiswe yi-NASM umqeqeshi kanye nomnikazi weSchwind Fitness ukuqeqeshwa komuntu enyakatho yeVirginia.

Mhlawumbe inkinga yokuhlala ayisebenzi kuwe emsebenzini, noma ungomunye wamaphesenti angama-23 othola inani elinconywayo lokuvivinya umzimba masonto onke. Noma ngabe ungumgijimi, umgijimi, noma ungumuntu okhuthele nje, usadinga ukuqeqesha ama-glutes akho.

Futhi kukhona ucwaningo lokukufakazela - isifundo se-2015 sikhombise ukuthi ukwenziwa okukhulu kwe-gluteal kuthuthukise amandla akhiqizwayo lapho egxuma esuka endaweni ye-squat. Ucwaningo olwenziwa ngo-2012 lwasikisela ukuthi “ukuvivinya umzimba okunomthwalo ophansi okubhekiswe eqenjini lezicubu zomzimba kuyakuqinisa kakhulu ukuphuma kwamandla.”

Ukuphinda usebenzise: Akukhona nje kuphela ukuthi glutes iqembu lomzimba wakho elikhulu kunawo wonke, elinamandla kunawo wonke, ukuwaqeqesha kuzokusiza ukuthuthukisa ukuma kwakho, unciphise izinhlungu emuva, futhi kukhiqize isivinini namandla ngesikhathi sokuzivocavoca nokusebenza kwezemidlalo.

Kusele umbuzo owodwa kuphela: Iyiphi indlela engcono yokuqeqesha ama-glutes akho?

Ukuzivocavoca okuthathu okuhle kakhulu

Ngenkathi ungathola ukusebenza okuhle okukhazimulayo ngokunyakaza kwe-barbell eyindilinga, la malifti akuyona into elula ukwenziwa, ikakhulukazi uma umusha ejimini.

"Ama-squats asemuva kanye nokudlula okubulalayo kungukuzivocavoca okuhle kakhulu, kepha abantu abaningi banenkinga yokugcina ifomu elifanele nalezi zinyakazo," kusho uSchwind.

Ukuqothuka kuhlose kuphela i-gluteus maximus. Ukuze uthole i-butt eyindilinga kahle (i-pun ehlosiwe), udinga ukwenza ukunyakaza okushaya konke yemisipha eshiwo ngenhla.

Nazi izivivinyo ezintathu ze-glute ongangeza ekusebenzeni kwakho:

1. Ukufakwa kwe-Hip

Futhi obizwa ngokuthi "amabhuloho," lo msebenzi uzichaza kahle.

1. Ukulala phansi emhlabathini izingalo zakho zisemaceleni akho, amadolo agobile, nezinyawo zifakwe ngaphakathi, ziphoqa izithende zakho emhlabathini ngenkathi uhambisa izinkalo zakho phezulu.
2. Iya kancane futhi uqinise imisipha yakho esemqoka kanye ne-glute sonke isikhathi.

Uma ungakaze wenze i-hip thrust ngaphambili, qala ngokusebenzisa kuphela isisindo somzimba wakho. Uma usuthole i-hang of it, ungangeza isisindo ngokubeka ngokucophelela ibhola lomuthi, i-kettlebell, noma i-barbell ngaphesheya kwendawo yakho ye-pelvic. Ukumelana okungeziwe kuzosiza ama-glutes akho aqine.

2. Ukuhamba ngamabhendi ngemuva

Qala ngokubeka ibhande lokumelana nemilenze yakho, ngenhla kwamadolo. Uma ufuna ukwandisa ubunzima, beka ibhande ngaphansi kwamadolo akho, ngaphezu kwamaqakala akho.

1. Ukuze wenze lokhu, sunduza isinqe sakho emuva ubuye uguqe ngamadolo kube sengathi uyachachamba.
2. Gcina umhlane wakho uqonde bese uhlanganyela nomgogodla wakho ngenkathi uhambisa unyawo lwakho lokunene amasentimitha angu-8-10 uye kwesokudla, bese uletha unyawo lwakho lwesobunxele kulo.
3. Bese, phinda ngomlenze ohlukile.

Isihluthulelo ukushayela imilenze yakho ngezinqe zakho.

I-gluteus medius ne-minimus zibaluleke kakhulu ekuhambeni okudinga ukuthunjwa, noma ukuhamba kude nendawo yomzimba. Ngokuzulazula okuboshwe ngama-lateral, ukhomba i-glutes kanye nemisipha ye-hip.

Njengoba uba ngcono, ungabandisa ubunzima ngokusebenzisa ibhande elijiyile elinokumelana okwengeziwe, noma uhambise ibhande uye ezansi ubheke emaqakaleni akho.

3. I-curtsy lunge

Ngeke nje kuphela ukuthi i-curtsy lunge ithole imisipha emincane ye-gluteus medius kanye ne-minimus, futhi yenza ngezifiso kakhulu kuye ngezinga lakho.

1. Qala ngokuma ngezinyawo zakho zihlukaniswe ububanzi behlombe.
2. Ngomhlane oqondile nomgogodla oqinile, letha umlenze wakho wesobunxele ngemuva nangaphandle konyawo lwakho lokunene.
3. Beka izinkalo zakho ngokusebenzisa i-glutes yakho kuze kube yilapho umlenze wakho wangakwesokudla ucishe ufane naphansi, bese ubuyela endaweni yokuqala.
4. Phinda ama-reps ama-4 bese ushintsha imilenze.

Ngokungeziwe kuma-glutes akho, i-curtsy lunge ibuye iqashe ama-quadriceps akho, amathole, kanye ne-hip adductors.

Ukwenza ukunyakaza kube nzima kakhulu, bamba i-kettlebell noma i-dumbbell.Ungaphinda ume isikhashana imizuzwana embalwa ezansi kokunyakaza ukwengeza ukusha okwengeziwe.

Ukudla okudlela endlini

Akunandaba ukuthi yini imigomo yakho yokufaneleka noma ukuphi ohambweni lwakho, ukuqinisa isinqe sakho kuzokusiza ukukugcina uphilile, ungenazinhlungu, futhi uthuthukise ukusebenza komzimba.

Manje hamba wenze uSir-Mix-A-Lot aziqhenye futhi wakhe leyo mpango!

URaj Chander ungumbhali wezeluleko nowokuzimela osebenza kakhulu kwezentengiso yedijithali, ukuqina, nezemidlalo. Usiza amabhizinisi ukuhlela, ukudala, nokusabalalisa okuqukethwe okukhiqiza ukuhola. URaj uhlala eWashington, D.C., lapho ajabulela khona ukuqeqeshwa kwe-basketball namandla ngesikhathi sakhe sokuphumula. Mlandele ku-Twitter.