Kungani I-Butt Yakho Ibukeka Ngokufana Kungakhathaliseki ukuthi Mangaki Ama-squats Owenzayo

-Delile

• Ifomu lakho lingu-C (Okungcono kakhulu)
• Imisipha Yakho Ekhazimulayo Ayidubuli
• Awuhambi Unzima Ngokwanele
• Awukhathazi I-Tempo
• I-Squat Yakho Intula Ukujula
• Wenza Ama-Air Squats kuphela noma Ama-Back squats
• U-*Kuphela* Uyashwibeka
• Awubhebhetheki Kahle
• Uhlala ngokweqile, noma akwanele
• Buyekeza kwe-

Ulandela ipentshisi elinzima kakhulu kuno-Amy Schumer alandela abantu abahlanza umzimba.Uyaxakaniseka, futhi u-squat, futhi u-squat, futhi namanje… akukho nzuzo ebabazekayo. Yini enikezayo?

Ngokukodwa, awukwazingempela ngokukhetha uqeqeshe isitho somzimba esisodwa. “Ama-squat awagcini nje ngokuwenza ajabule,” kusho umelaphi womzimba u-Grayson Wickham, D.P.T., C.S.C.S., umsunguli we-Movement Vault, inkampani yokunyakaza nokunyakaza. "Baphinde basebenze ama-quads akho, ama-hamstrings, i-core, i-hip flexors, ne-back."

Ngakho-ke uma uzama ukwakha ama-glutes akho, zilungiselele imisipha eyengeziwe kuwo wonke umzimba wakho ophansi. Sekushiwo lokho, imiphumela yokwakha imisipha ihamba kancane, ngakho abanye besifazane bayadumala lapho bengaqali ukubona i-booty gainz ngokushesha. (I-BTW, nakhu ukuthi Kungani Kubalulekile Ukuba Nenkinobho Enamandla — Ngaphandle Kokubukeka Kuhle).

"Izakhi zofuzo zidlala indima enkulu ekwakhekeni komzimba wakho kanye nokwakheka komzimba," kusho uWickham - kepha noma lokho akusho ukuthi awukwazi ukwakha impango eyindilinga, eqinile ngobunzima,uhlakaniphile sebenza, uthi.

Igama eliyisihluthulelo lapha lithi "smart." Kunamaphutha ajwayelekile angagcina ukuzivocavoca kwakho kwe-glute kungasebenzi noma kusebenze njengoba kungenzeka futhi kufanele kube njalo. Ngezansi, ochwepheshe bamandla babelana ngalawo maphutha okuqeqesha, nokuthi yini ongayenza ukuwalungisa.

Ifomu lakho lingu-C (Okungcono kakhulu)

Ochwepheshe bathi ifomu elibi mhlawumbe yisizathu esingu- # 1 sokuthi awuboni imiphumela. "I-squat ingenye yezivivinyo ezingcono kakhulu futhi inezinzuzo eziningi ... kodwa kufanele yenziwe ngendlela efanele," kusho u-Chelsea Axe, D.C., C.S.C.S., isazi se-chiropractor kanye nokuqina kokuqina kwe-DrAxe.com kanye Nokudla Kwasendulo.

“Inkinga ejwayeleke kakhulu engiyibonayo wukuthi abantu baqala umnyakazo we-squat ngokuguqa amadolo esikhundleni sokuhlehlisa izinqe,” kusho u-Axe. Cabanga ngalokhu: Uma unesihlalo ngemuva kwakho, awugobi ngamadolo akho ukuletha isitho sakho siqonde esihlalweni. Ngokwemvelo ubambelela okhalweni lwakho kuqala ukuze uhlale esihlalweni ngoba sikhona ngemuva kwakho. (Okuhlobene: I-Squat Therapy iyi-Genius Trick Yokufunda Ifomu Lezikwele Elifanele)

"Lokhu kufanele kube ukunyakaza okufanayo lapho wenza i-squat," esho. "Hlala izinqe zakho emuva bese ucabanga ngokufinyelela isinqe ngemuva kwakho." Uma uqala ukunyakaza ngamadolo akho, hhayi kuphela imisipha eseceleni lomzimba wakho (njengama-quads akho), kusho uWickham, kodwa ukwandisa ingozi yakho yokulimala. (Bona okuningi: Umhlahlandlela Wokwenza iBarbell Back Squat Ngokufanele).

Yiba nomqeqeshi obheka ifomu lakho noma uziqophe ukuze uqiniseke ukuthi izithende zakho zitshaliwe, iqolo lakho elingezansi alihlangani, amadolo akho awangeni, nokuthi uqala i-squat nge-hinge hinge. (Amakhanda phezulu: Le ngenye yezindlela eziningi okungenzeka ukuthi uzibamba ngokungafanele. Nazi ezinye ezingu-6, nokuthi ungazilungisa kanjani.)

Imisipha Yakho Ekhazimulayo Ayidubuli

I-Dead butt syndrome iyinkulumo ebangela ukwesaba, kusho uWickham. "Ama-glutes empeleni 'afile' njengoba ibinzana lisho ... uma ama-glutes akho efile, ubungeke ukwazi ukuma!" Kepha-kekuyinto kungenzeka ukuthi ama-glutes akho awasebenzi ngokugcwele. Ungabonga izindlela zokuphila zesimanje ngokuhlala ngalokho. "Uma uhlezi, ama-glutes akho awasetshenziswa. Uma uhlala kakhulu, usebenzisa kancane imisipha yakho ye-glute. Lokhu kungenza kube nzima kakhulu ukuwasebenzisa ngesikhathi sokuzivocavoca," uyachaza.

Eqinisweni, "kungenzeka ukuthi u-squatting ngaphandle kokuvula ama-glutes akho," usho, futhi uma ama-glutes akho engasebenzi, awaqini.

Ukwenza ukuvivinya umzimba okukhazimulayo njengengxenye yokuzifudumeza kwesikwashi sakho — noma ngisho njalo ekuseni lapho uvuka — kungasiza umzimba wakho ukuba uphinde ufunde indlela yokushisa umlilo ngemuva. "Ngicabanga ukuthi amabhuloho esisindo somzimba angenye yezinyathelo ezingcono kakhulu zokuvuselela i-glute uma ucindezela ama-glutes akho kanzima phezulu," kusho u-Wickham. (Njengebhonasi: futhi engeza kulezi zivivinyo zokuvula i-glute.)

Awuhambi Unzima Ngokwanele

Iningi labesifazane linamandla futhi liyakwazi ukuphakamisa isisindo ngaphezu kwalokho elikucabangayo, kusho u-Axe. Uma ushaye ithafa lamapentshisi, ukukhuphuka ngesisindo kuyindlela engcono kakhulu yokuhamba ngayo. (I-Boom: Nakhu Okwenzeka Empeleni Lapho Abesifazane Bephakamisa Kakhulu)

"Noma nini lapho othile eyeka ukubona inqubekelaphambili, ngibavumela ukuba bathwale kanzima amasonto ayisithupha ngoba lokhu kubekela inselele imisipha futhi kukhuthaza ukukhula," kusho uPete McCall, umqeqeshi womuntu siqu oqinisekisiwe, umkhulumeli we-American Council on Exercise, nomsunguli we-All About Fitness. i-podcast.

Lokhu akusho ukwenza ukuphindaphinda okukodwa njalo ngosuku. Esikhundleni salokho, i-Ax incoma ukwenza amasethi amathathu kuya kwamane ama-reps ayisithupha kuya kwayishumi, nesikhathi sokuphumula semizuzu emibili kuya kwemithathu phakathi kwabo, kusinda ngangokunokwenzeka (AHAP). "Kufanele ngabe usinda kakhulu kangangoba ubungeke ube namandla okwazi ukwenza elinye i-rep ngendlela efanele," kusho u-Ax.

Awukhathazi I-Tempo

Ungahle ujwayele ukwenza i-down-up elula nge-rep ngayinye, kepha ungenza izinto ezimangazayo ngokushintsha i-squat tempo yakho noma ijubane. Isikwele sinezigaba ezintathu: i-eccentric (ukunyakaza okuphansi), ukubamba kwe-isometric (ikhefu ezansi), kanye nokugxila (ukunyakaza okuphezulu). Ukuqeqeshwa kweTempo kufaka hlukanisa ubude besikhathi ngasinye salezi zigaba ze- # izinzuzo, kusho uWickham.

"Ingxenye ye-eleccentric ye-lift ibanga kakhulu ukwehla okuncane kwezicubu zemisipha ngoba kulapho imisipha ingaphansi kwengcindezi enkulu," kuchaza uWickham. "Lokho kusho ukuthi uma iphinda ikhula, ikhula ibuye ibe mkhulu, ibe nkulu, futhi ibe namandla." Isiphakamiso sakhe: Yehlisa ngokubala imizuzwana emithathu kuya kwemihlanu, thula kancane ngezansi isekhondi elilodwa kuya kwemibili, bese uqhuma ubuyele phezulu ume.

UMcCall futhi ungumlandeli wokuqeqeshwa kwamandla okunensayo kwe-eccentric. "Ngoba isikhathi ngaphansi kwengcindezi sinde, uzozwa imisipha yakho iqhaqhazela ngemuva kokuhamba kancane," kusho uMcCall. Kuyakufaneleka? Akungatshazwa.

I-Squat Yakho Intula Ukujula

Kusuka eCrossFit kuya ekamu lokuqalisa, "squat at or below parallel" is a cue common. "Lokhu kusho ukuthi ezansi kwesikwele, i-hip crease yakho iyafana noma ngezansi kwamadolo akho," kuchaza u-Ax. Kodwa-ke, abantu abaningi abalushayi lolu hlobo lokunyakaza, kusho yena.

Lokhu kungenza umehluko omkhulu ekuzuzeni kwakho okubabazekayo: "Ukuze uqinise iqembu lama-muscle, udinga ukuthatha imisipha kulo lonke uhla lwayo lokunyakaza," kuchaza uWickham.

Kunezizathu ezimbili eziyinhloko zokuthi kungani umuntu engeke akwazi ukusquat lokhu kujula, ngokusho kwe-Axe: Umisa izinyawo zakho zibe zincane kakhulu noma unomkhawulo wokuhamba kwe-hip. Ukulungiswa: "Zama ukunweba ukuma kwakho ukuze izithende zakho zihlukane ububanzi namahlombe futhi izinzwane zikhishwe kancane," kusho u-Ax. Bese, phushela isinqe sakho emuva futhi uqhubeke wehlisa ngokukhululeka ngangokunokwenzeka. Uma namanje ungakwazi ukwehla ngokwanele, ukuhamba inkinga yakho; qala ukufaka ama-hip, idolo, nama-ankle ama-drill ohlelweni lwakho. Ukuzivivinya okuhamba kahle kuka-Axe yizimbobo zomgijimi kanye nejuba, kepha kunezinto eziningi zokuzivocavoca ezisebenzayo zokukhuthaza ukuhamba ongazama. (Ukuhamba kwe-Ankle ye-PS kungathinta amandla akho okujula ngokujule kakhulu.)

I-PSA enobungane: Uhla oluphelele lokunyakaza lubalulekile, kepha ifomu likhulu kakhulu. Yehla kuphela ngangokunokwenzeka ngokunethezeka ngaphandle kokuyekethisa ifomu. (Futhi zama ukwelashwa kwe-squat, iqhinga lokufunda ifomu elifanele le-squat.)

Wenza Ama-Air Squats kuphela noma Ama-Back squats

"Imiphumela ngeke ivele ngokuzivocavoca okukodwa kuphela," kusho uKarena Dawn, umqeqeshi oqinisekisiwe womuntu siqu, umqeqeshi wokudla okunempilo kanye nomsunguli obambisene weTone It Up. Ukuthuthukisa i-bum enamandla, egcwele, bathi kubalulekile ukusebenza imisipha ezinhlangothini eziningi.

"Kunezinhlobonhlobo eziningi ze-squat ongakhetha kuzo-ama-back squats, ama-front squats, ama-goblet squats, ama-plié squats, ama-squat jumps, njll-engeza lokhu ukuze usebenze imisipha ngokuhlukile," kusho uKatrina Scott, umqeqeshi womuntu siqu oqinisekisiwe, umqeqeshi wezokudla. , nomunye umsunguli weTone It Up. (Zama okwehlukile kokuvivinya umzimba ku-30-Day Squat Challenge.)

U-*Kuphela* Uyashwibeka

Ama-squats mahle, kodwa akuwona *kuphela* umsebenzi ongasiza ukuthuthukisa iketango elingemuva (AKA imisipha engemuva komzimba wakho). Kungakho ochwepheshe bancoma ukungeza izivivinyo ze-glute lokhoakuzona ama-squats ayisisekelo nje, futhi: Zama ama-sumo squats, ama-deadlifts, amaphaphu, nokuthunjwa kwe-hip okuboshwe ngamabhande noma ama-clams ukuze ushaye izingxenye ezihlukene zama-glutes akho, ama-hips, nama-hamstrings. (Okuhlobene: Abaqeqeshi Abaphezulu Abangama-20 Baveza Ukuvivinya Izinqe Abakuthandayo)

Cabanga ngokungeza ukwehluka kwe-hip thrust kanye ne-unilateral exercises kule mix, phakamisa u-Esther Avant, umqeqeshi womuntu siqu oqinisekiswe i-ACE nomqeqeshi wokudla oqinisekisiwe e-Esther Avant Wellness Coaching. "Ama-hip thrust ayaziwa ukuthi enza ama-glute asebenze kangcono kune-squat," usho kanje. Ukuzama ukubhandishwa okuboshiwe, okunesisindo somzimba, kanye nesisindo sokunyakaza okubhekiswe ku-glute. (I-BTW: Nanku umehluko phakathi kwebhuloho le-glute ne-hip thrust).

Ukuzivocavoca okuhlangene - noma yikuphi ukuvivinya umzimba osebenze ohlangothini ngalunye ngakunye — kuzosiza nasekuqiniseni isitho sakho ngenkathi kusiza ukulungisa noma yikuphi ukungalingani phakathi kwezinhlangothi. "Ngokuzivocavoca okuhlangene, uzozwa imicu yemisipha obungazi ukuthi unayo," kusho uMcCall. Futhi, ukunyakaza okufana nezikwele ezihlukanisiwe ezingemuva (noma isiBulgaria), ukuqothulwa komlenze owodwa eRomania, ukuhlehla kwamaphaphu, kanye nezinyathelo ezinesisindo nakho kufaka phakathi ingqikithi yakho.

Awubhebhetheki Kahle

Awukwazi ukwakha amabhanisi ensimbi ngaphandle kokudla okufanele: "Umcabango wokudla ngamabomu i-caloric surplus ungethusa ngempela, kodwa ngokuvamile yilokho okudingekayo ukuze empeleni ubeke isisindo semisipha," kusho u-Avant. "Ama-calories engeziwe angu-100 kuya kwangu-300 angase abe yilokho okudingayo ukuze wakhe ama-glute aqinile, anemisipha ngaphandle kokufaka amafutha amaningi."

Ukudla kwangaphambi nangemuva kokuzivocavoca kubalulekile futhi. Ngaphambi kokuzivocavoca kwakho, ufuna ukudla nokuphuza ngokwanele ukuze usebenzise amandla ngokuzivocavoca kwakho ngaphandle kokudla kakhulu ukuze uzizwe kushibilika noma uhlezi lapho. (I- okubi kakhulu, amiright?). "Uma udla eduze kokuzivocavoca umzimba kwakho, khetha ama-carbs agayekayo kalula," kusho isazi sokudla kwezemidlalo esiqinisekisiwe uRachel Fine M.S., R.D., C.S.S.D., C.D.N., umnikazi we-To The Pointe Nutrition. "Kodwa uma unamahora amabili kuya kwamane ngaphambi kokuzivocavoca, yidla ukudla okunomsoco ngama-carbs ayinkimbinkimbi namaprotheni." (Zama okukodwa kwalokhu kudla ngaphambi kokuzivocavoca kwakho okulandelayo.)

Ngesikhathi sokuzivocavoca, umzimba wakho usebenzisa izitolo ze-glycogen ukuze uthole amandla, ngakho-ke ngemva kokuzivocavoca, ufuna ukugcwalisa lezo zitolo ngokufaka ama-carbs-umzimba wakho owehla ube yi-glycogen, kuchaza u-Fine. Ufuna futhi ukudla amaprotheni amancane, okudingeka imisipha yakho ilulame, kusho u-Avant. "Ukuhlosisa i-1g yeprotheyini ngekhilogremu ngayinye yesisindo somzimba ngosuku kuwumgomo omuhle." (I-BTW, nakhu ukuthi ukudla inani elifanele lamaprotheni ngosuku kubukeka kanjani.)

Uhlala ngokweqile, noma akwanele

I-squatting inamathela kumgomo we-Goldilocks: Awufuni ukucoboshisa kancane, futhi awufuni ukugcwala kakhulu.

Kungazwakala njengokuphikisana, kepha ukugcwala kaningi kungakuvimbela ukuthi ubone imiphumela — ikakhulukazi uma ucindezela kakhulu. "Lapho usebenza noma yiliphi iqembu le-muscle, uzofuna ukuzinika amahora angu-48 wesikhathi sokuphumula phakathi kwama-lift. Njalo lapho uqeqesha amandla, uphula imisipha yakho phansi ukuze ibuye ngamandla, "kusho u-Dawn. Njengoba ulangazelela ukukhulisa leyo mpango, akufanele usebenze kanzima izinsuku ezimbili zilandelana. (Bheka: Kufanele Uphakamise Kangaki Kakhulu?)

"Ukuzama ukugcwala ungalulwanga kufana nokuzama ukubuka ividiyo ocingweni lwakho ngamandla angu-10% kuphela," kuvuma uMcCall. (Zama lezi zindlela ezifakazelwe ngokwesayensi ukusheshisa ukutakula.)

Lokho kusho, futhi awukwazi ukuhlala kabili ngenyanga futhi ulindele imiphumela yokuqothulwa. Ngemiphumela, ukungaguquguquki kuyindlovukazi, kusho u-Wickham. Hlela ukushaya ama-glutes akho okungenani kanye noma kabili ngesonto. (Futhi ungakwenzi kuphela sebenzela ubukhazikhazi bakho: Ukwenza inani elilinganiselwe lokuzivocavoca nge-butt kungaba nemiphumela emibi futhi.)

Ukulungele ukwakha impango? Zama ukujima izinqe okunzima kunaso sonke isikhathi.

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