Ingabe Kuyenzeka Ukwenza Ama-Butt Amaningi Kakhulu?

-Delile

• Izindaba Ezinhle: Cishe Udinga Umsebenzi Omningi Walo Butt
• Okuningi Kwento Enhle
• I- Kwesokudla Indlela eya eBooty-Werk
• Buyekeza kwe-

Izinqa bezilokhu zinomzuzwana, njengeminyaka manje. I-Instagram isivuthwe ngezithombe ze-#peachgang nakho konke ukuzilolonga kwezinqe-kusuka kuma-squats namabhuloho acwebezelayo kuya kuma-mini-band anyakazayo-okwamanje aziwa (owesifazane) owesilisa.

Kepha kungenzeka yini ukudlulela ngokweqile ekusebenzeni kwe-butt? Impendulo emfushane: Yebo, kepha akulula kangako. Nakhu okushiwo ochwepheshe.

Izindaba Ezinhle: Cishe Udinga Umsebenzi Omningi Walo Butt

"Ngokuvamile, abantu abaningi banamahloni abuthakathaka," kusho uTara Romeo, uC.S.C.S., C.E.S., umqeqeshi wamandla, uchwepheshe wokuzivocavoca ukulungisa, nomqondisi weProfessional Athletic Performance Center eGarden City, NY. "Sivame ukuba umphakathi ophethe ama-quadriceps, ngendlela nje esihamba ngayo."

Noma imisipha yakho ethile iqinile, eminye ingahle ingasebenzi. Isifundo se-glute anatomy esheshayo: Ama-glute akho aqukethe i-gluteus maximus (isicubu esikhulu kunawo wonke wesinqe sakho), i-gluteus medius (ingaphandle lesinqe sakho), ne-gluteus minimus (phezulu kwesinqe sakho). Ngaphansi kwalabo, kunenqwaba yemisipha emincane esebenza ekuhlanganyeleni kwe-hip yakho, esebenza ukwenza umlenze wakho ujikeleze, ukuthumba (hamba uye kude nawe), noma i-adduct (dlulela ngaphakathi ngase-midline yakho).

"Abantu abaningi banamandla engxenyeni enkulu yama-glutes abo nama-hamstrings ngoba sisebenzisa lezi zinyathelo zokuhamba, ukugibela, ukuhamba ngebhayisikili, njll," kusho u-Andrea Speir, umsunguli we-Speir Pilates. "Ezinye izindawo ezibaluleke kakhulu ze-backside-glute medius yethu ne-glute minimus-zivamise ukuba buthaka njengoba singaziqondisi ngendlela okufanele siziqondise ngayo."

Futhi akukhona nje ngokuba namandla ayisihluku-ngisho noma imisipha ngayinye iqinile, ungase ungabi namandla. usebenzisa kubo kahle. "Akukhona nje ukuthi ama-glutes ethu avame ukuba buthakathaka, kodwa kuvame kakhulu ukuthi abantu abaningi abakwazi ukwenza imisipha isebenze kahle," kusho uRomeo.

Isixazululo kufanele kube ukusebenzisa ama-butt ngaphezulu, akunjalo? (Phela, kunezizathu eziningi zokuthi kubalulekile ukuthi ube nesinqe esiqinile.) Hhayi ngokushesha.

Okuningi Kwento Enhle

"Ukubukelwa ngokweqile noma ngokweqile, uma kungaluliwe ngokwanele noma kukhishwe ngokwanele, kuzoholela emisipheni eqinile ngokweqile," kusho uMatty Whitmore, ongumqeqeshi eBay Club eLos Angeles. Ngokukodwa, "lokhu kungahle kube nomthelela enhlanganweni ye-sciatic," esho. (I-Piriformis syndrome, ngokwesibonelo, ingenzeka lapho i-piriformis yakho-imisipha encane ejulile esinqeni sakho-iqinile noma ivuvukala futhi icindezela emthanjeni wakho we-sciatic, obangela ubuhlungu obungase bube khona emuva, emlenzeni, nakubuhlungu bezinqe.)

Ukuba ne-glutes eqinile noma engasebenzi ngokweqile "kungadonsa nasemalungeni, kuwasuse ekuhlelweni, kubangele ukungalingani kwemisipha, okungagcina kuholele ekulimaleni," kusho uWhitmore.

I-FYI: Kukhona imisipha ngaphambili nangemuva kwamalunga akho e-hip (kuhlanganise nayo yonke imisipha e-glutes yakho) edonsa i-pelvis yakho ngezindlela ezahlukene. Uma iqembu elilodwa lemisipha liqinile futhi elinye libuthakathaka, izinto zingahamba kabi. "Ukuhlanganiswa kwemisipha engasebenzi ngokweqile nokungasebenzi kungashintsha izindlela ezijwayelekile zokunyakaza, okungaba nemiphumela emibi yesikhathi eside emzimbeni nasendleleni ohamba ngayo," kusho uRomeo. (Okuhlobene: Ukuthola Kanjani Futhi Ukulungisa Ukungalingani Kwemisipha Yakho)

Ngakho-ke noma ngabe uzama ukwakha amandla we-glute, awukwazi ukukwenza ngokuphepha ngaphandle kokuqinisa kahle ezinye izicubu ezisendaweni.

"Uma usebenza kakhulu ngempango yakho ngaphandle kokunikeza uthando kumgogodla wakho, imilenze, noma imisipha ye-postural, kungase kubangele ukuqina emhlane ophansi," kusho uSpeir. Cabanga nje ukwenza isikwele: Izinqe zakho ziyaqina futhi ziqine, futhi ama-glutes akho enza umsebenzi. "Lokhu kuxinana ngaphambili kudala ukuqhuma emuva ngokuhamba kwesikhathi, okungadala ukungaphatheki kahle. Ufuna ukwenza isiqiniseko sokuthi futhi uhlanganisa nengaphambili lomzimba, usebenza i-abs yakho nangemuva kwakho, futhi welula ukusiza ukuvimbela ukuqina kwangaphansi emuva. "

I- Kwesokudla Indlela eya eBooty-Werk

Lwela ukwenza imithambo kabili noma kathathu ngesonto, kusho uRomeo. Lokho kuzobagcina beqinile ngaphandle kokudlula ngokweqile.

Okunye okubaluleke kakhulu: Ukuqinisekisa ukuthi wenza izivivinyo kahle. "Uma ungakwazi ukusebenzisa isicubu, akunakwenzeka ukuthi usebenzise isicubu," kusho uRomeo.

Qala ngokwenza i-glute activation test: Lala ngomhlane uvule imilenze yomibili phansi futhi ubeke isandla ngaphansi kwesihlathi sezinqe ngasinye. Ngaphandle kokugoba noma ukwenza imisipha yakho ye-quadriceps isebenze, gxila ekucindezeleni i-glute engakwesokudla kanye ne-glute yesokunxele ngokuhlukana. Uma usukwazi ukuhlukanisa lokhu kunyakaza, qhubekela phambili ngokuguqa ngamadolo bese uphinda ukuminya. Uma usukwazile lokho, zijwayeze ukuminya lokhu kumile, kusho uRomeo. (Zama lezi ezinye izivivinyo zokusebenzisa i-glute.)

Yazi ukuthambekela kwe-pelvic: “Ukufunda indlela yokutshekisa i-pelvic kuyisithako esiyinhloko empumelelweni yazo zonke izivivinyo,” kusho uRomeo. Umgomo ukugcina i-pelvis engathathi hlangothi nomgogodla.Cabanga: Uma i-pelvis yakho ibiyibhakede elikhulu eligcwele amanzi, belingachitheki ngaphambili noma ngemuva. (Nasi umhlahlandlela ophelele wokuthi ungakwazi kanjani ukuthambekela kwe-pelvic futhi uyisebenzise kahle ngesikhathi sokuzivocavoca amandla.)

Linganisa: "Kuvamile ukuthi umuntu onama-glutes abuthaka noma angasebenzi futhi abe nemisipha yesisu ebuthakathaka. Le duo ebuthakathaka izodala ukuguquguquka kwezinqa okuqinile kanye nomhlane ongezansi oqinile," kusho uRomeo. Qiniseka ukuthi kukho konke ukuzivocavoca okukhazimulayo, wenza nokuzivocavoca umzimba njengepulangwe (ugxile ekugcineni lokho kuthambekela kwe-pelvic okungathathi hlangothi ngenkathi uyibambile). Abantu abaningi futhi abakunaki ukusebenza i-glute medius yabo (ingaphandle le-hip / glute) yakho ngesikhathi sokuzivocavoca, kusho uSpeir. Zama ama-clamshell nezinye izivivinyo zokuvula i-hip ngebhande elincane ukuze uqinise leyo ngxenye ebalulekile yesinqe sakho.

Ungakhohlwa ukwelula: Gcina imisipha yakho ye-glute ingatholi futhi qina ngegwebu eligoqa ama-glutes akho, nokwenza ukunwebeka komgogodla, i-figure-four stretch, i-hamstring stretches, kanye ne-hip flexor stretches, kusho u-Speir.

"Khumbula njalo: Ukuningi kakhulu kwanoma yini kungaba kubi, futhi impilo imayelana nokulinganisela nokulinganisela," kusho uWhitmore.

Buyekeza kwe-