Kungani Ukuphanga Okunamandla Kuzokwenza Ube Umgijimi Ongcono

-Delile

• Buyekeza kwe-

Cishe wenza ama-squats ngesizathu esifanayo wonke umuntu akwenzayo-ukuze uthuthukise isinqe esizungezayo, esibaziweyo. Kodwa uma ubuka imiqhudelwano yethrekhi nenkundla yama-Olympic, ungase futhi ubone ukufana okufanayo phakathi kwabasubathi-izinqe zabo eziqinile ze-squat-sculpted. Ngakho-ke yini ukuxhumana nomsebenzi wakho we-glute kanye nezikhathi zakho zokusebenza? U-Jordan Metzl, M.D., udokotela wemithi yezemidlalo ophinde abe ngumgijimi oshisekayo, uchaze ukuthi kubaluleke kangakanani ngempela ukugcwala kwama-glute ekusebenzeni. Impendulo emfushane: Ngempela, ibaluleke ngempela.

"Ngibona izinkulungwane zabagijimi ehhovisi lami minyaka yonke belimale, futhi ngithole ukuthi iphutha elivamile abantu ababelenza ukuthi bebengewona ukuqeqeshwa kwamandla ngendlela yokunciphisa ukulimala kwabo, futhi ikakhulukazi bebengaqinisi. izinhliziyo zabo,” kusho uMetzl.

Kungani zibaluleke kangaka? Uma ama-glute akho ebuthakathaka futhi engazibandakanyi lapho ugijima, inqwaba yamandla asuka phansi ishaya ama-hamstrings akho amancane, abuthakathaka, okungaholela ekulimaleni kwethole, i-hamstring strain, kanye nokulimala kwe-tendon ye-Achilles. "Ukuqinisa ama-glutes akho kubenza babelane noma banciphise amandla okugijima kwakho, ukulayishe emisipheni emikhulu, eqinile," kusho uMetzl. "Ama-glutes nawo akhiqiza amandla amaningi, ngakho-ke ugijima ngokushesha nangokuphumelelayo." (Funda izeluleko namasu wokugwema ukulimala okuvamile okuhlanu.)

UMetzl uzizwa enamandla ngomsebenzi wokuphanga wabagijimi waze waqala i-hashtag combo ekhanyayo: #strongbutt, #happylife. Ubuye negama lalokho okwenzeka kubantu lapho bengasebenzisi ama-glutes abo futhi nokugijima kwabo kuthwala kanzima ngenxa yalokho: Weak Butt Syndrome, noma i-WBS. (I-Psst ... Bheka lezi Zindlela Ezi-7 Zokuba Ngumgijimi Ongcono Ngaphandle Kokugijima.)

Ukuze uqiniseke ukuthi awehli nekesi le-WBS, zama ukujima kwe-Ironstrength kwe-Metzl. Igcizelela ukunyakaza kwe-plyometric okwakha ama-glute neminye imisipha esebenzayo esebenza ngokubambisana lapho ugijima uzama ukuzivocavoca okuthatha ihora kanye kabili ngesonto. Ufuna ukukhululeka kancane kancane? U-Metzl uthi ukuzivocavoca okufana nama-plyometric jump squats, amaphaphu e-plyometric, noma ama-burpees kuyisiqalo esihle.

Buyekeza kwe-