Nzira yekushandisa sei glutes usati wadzidzira?

Iyo glutes inogona kusimba uye yakakura nekuda kwekudzidziswa kwesimba. Asi kana iwe uchiita maekisesaizi chaiwo uye uchiri kusanzwa kupisa mubutt rako, zvinogona kureva kuti hausi kuita glute yako mumakona ayo ese.

Zvakaoma kuti vanhu vazhinji vamise glutes nekuti vane mararamiro ekugara kana kugara zuva rese vachishanda. Kusadzidzira zvakakwana kana kudya zvakakwana kuvaka tsandanyama kunogonawo kubatsira mukushaikwa kweglute activation. Idzi tsandanyama dzave kushandiswa kuita chiveve uye kusatora chikamu kana isingashandiswe nguva dzose. Uye, nekufamba kwenguva, izvi zvinogona kutungamirira kumatambudziko makuru.

Kana gluteal activation ikasaitika, mamwe mapoka maviri emhasuru anotora basa: hamstrings uye lumbar paraspinal tsandanyama, izvo zvinobatsira kuchengetedza musana wakatwasuka. Nekuda kweizvozvo, cramps mu hamstrings uye kurwadziwa kumashure kunogona kuoneka.

Kukosha kwe activating the glutes

Iyo gluteal tsandanyama inoumbwa neiyo gluteus maximus, medius uye minimus. Iyo gluteus maximus ndiyo hombe pamhasuru nhatu uye basa rayo rekutanga nderekuwedzera nekutenderedza kunze chidya pamubatanidzwa wehudyu. Nekudaro, iyo yemukati inotambanukira nechekudivi kudivi rehudyu nechidya, uye inoshanda kubvuta chidya pamubatanidzwa wehudyu.
Pakupedzisira, mhasuru diki yeboka ndeye gluteus minimus iyo inoshanda pamwe chete neyemukati kuti ibvise chidya uye inobatsira kudzivirira hudyu kana mabvi kubva mukudonha mukati. Kubata mhasuru dzose dziri nhatu kuchabatsira dzikamisa hudyu, pelvis uye trunk.

Glute activation inosanganisira kunzwa mhasuru idzi dzakasimba panguva yekurovedza muviri. Kuti uite izvozvo panguva yakakura, yekufamba kwemukomboni senge squats uye deadlifts, unofanira kutanga wada kudziya matako uye ita shuwa kuti vari activate nemazvo muzviitwa zvakareruka.

Izvozvo zvinogona kureva kudzokera shure zvakanyanya muhuwandu hwehuremu hwauri kushandisa uye nhamba ye reps yauri kuita nokuti hamstrings yako uye musana wemusana zvinoshandiswa kutora. Iwo maekisesaizi ari nyore uye akareruka anovimbisa kuti numb glutes inonyatso shanda. Kana dzangoshanda, unogona kuzvitsaura.

Kuti uzive kana iyo glutes yakagadziriswa, unofanirwa kufunga nezvazvo vasvine. Asi iwe unogona zvakare kutarisa mugirazi kuti uone kuti unoona kudzvanya kana kubata matako ako kuti uvaudze pavanenge vachifanirwa kudzvinya.

Dzidzira maitiro kuti uite glutes

Mukufamba kwese kwatinoratidza pazasi, matako anofanira kusvinwa uchiziva. Kana iwe uchida kuona mhedzisiro yekudzidziswa uye kugadzirisa mashandiro, cherechedza.

Dhongi rinorova

• Tanga munzvimbo yepatafura nemaoko ako pasi pemapfudzi ako uye mabvi ako zvakananga pasi pehudyu dzako.
• Sveta glute yako yekurudyi usati wasimudza gumbo rako rekurudyi kubva pasi, uchichengetedza 90-degree angle pamabvi.
• Simudza gumbo rako rerudyi zvakakwirira sezvaunokwanisa pasina kukwenya musana wako.
• Bata nzvimbo yepamusoro kwemasekonzi mashoma, uchichengeta glutes yako ichibatanidzwa.
• Zvishoma nezvishoma dzikisa gumbo rako rerudyi kudzokera kunzvimbo yekutanga uye dzokorora negumbo rako rekuruboshwe.

Ita shuwa kuti hautendeke musana wako paunenge uchiita chiitiko ichi. Glute activation ndiyo inokosha pano, kwete kuti yakakwirira sei mumhepo iwe unogona kusimudza gumbo rako. Icho chiitwa chinogona kukwidziridzwa zviri nyore nebhendi rekudzivirira kana wavaka simba.

imbwa yeshiri

• Tanga munzvimbo yepatafura nemaoko ako pasi pemapfudzi ako uye mabvi ako zvakananga pasi pehudyu dzako.
• Sveta core yako uye glute yekurudyi paunenge uchisimudza gumbo rako rerudyi uye ruoko rweruboshwe kubva pasi.
• Vasimudze kusvikira vawedzerwa uye maererano nemusana wako.
• Bata nzvimbo iyi kwemasekonzi mashoma usati wadzorera ruoko rwako negumbo kunzvimbo yavo yekutanga.
• Dzokorora negumbo rekuruboshwe uye ruoko rworudyi.

Iva nechokwadi chekuchengeta kushushikana pane glutes yako pamusoro pekufamba. Kana ukarega kudzidzvinya, dzimwe mhasuru dzinofanira kushanda kuti gumbo rako rirambe riri mumhepo.

Kuwedzerwa kwegumbo munzvimbo yakakomba

• Tanga nekurara nechiso pasi. Iwe unogona kuyambuka maoko ako uye woashandisa semutsago kana izvo zvakakunakira iwe.
• Sveta glutes yako uye zvishoma nezvishoma simudza makumbo ako kubva pasi masendimita mashoma uchichengeta mabvi ako akatwasuka.
• Bata chinzvimbo chepamusoro uchidzvanya glutes yako kwemasekondi mashoma usati wadzosera makumbo ako pasi.

Side step nebhandi

• Mira wakapatsanura tsoka dzako paupamhi hwemafudzi uye bhendi redenderedzwa rakaiswa pamusoro pemabvi ako.
• Benda mabvi ako uye muhudyu kuti uchengetedze nzvimbo ye squat.
• Wobva watora nhanho kuenda kudivi, uchisundira ibvi rako repamberi kunze uye uchimisa mhasuru dzako dze gluteal.
• Dzosa gumbo rinotevera kumashure panzvimbo yekutanga.
• Ramba uchitsika kune imwe 10-15 kudzokorora usati wapinda mune imwe nzira, uchisundidzira ibvi rakatarisana kunze.

Shells kuti activate glutes

Kuzvigadzirisa kunogona kuve kwakaoma. Vanhu vazhinji vanosarudza mabhendi akanyanya kusimba kana kumonereka kuzasi. Chero chipi nechipi chekukundikana uku hachizobvumiri kushandiswa kwakarurama kwe gluteus.

• Rara nerutivi nechiuno chako pa45° uye mabvi pa90° nebhande riri pamusoro pemabvi ako.
• Chengetedza tsoka dzako pamwe chete nguva dzose paunenge uchizarura ibvi rako repamusoro pamusoro pekupikisa kwebhandi.
• Zvishoma nezvishoma dzosa ibvi rako repamusoro kumashure kuti risangane nebvi rako rezasi.
• Dzokorora kudzokorora gumi.
• Zvadaro zadzisa kune rumwe rutivi.

Nhanho-kumusoro

Kukwira kudhirowa kana nhanho kumusoro ndeimwe yeakanakisa activation maekisesaizi. Izvi hazvizongodziya chete gluteus, asiwo quadriceps, adductors nemhuru.

• Mira netsoka imwe pabhokisi remasitepisi uye maoko ako pahudyu dzako.
• Zvadaro, unza imwe tsoka kunze kune rumwe rutivi uye ubate pasi.
• Batanidza iyo gluteal tsandanyama mukati uye dzokorora kwegumi reps kwemaseti matatu pagumbo rega rega.
• Kana iwe uchida kuita kuti basa racho riwedzere, tanga panzvimbo imwechete yekutanga netsoka imwe pabhokisi rekutsika uye rimwe gumbo kunze kune rumwe rutivi.
• Wodzokera kumashure negumbo repadivi rinenge 45° kuseri kwemuviri wako.
• Dzokorora 10 reps kwemaseti matatu pagumbo rega rega.

bhora rakakwana pamadziro

• Putira bhandi rekudzivirira mukati mehudyu yako yemukati, sendamira hudyu yako yemukati pamusoro pebhora rekurovedzera pamadziro, uye dhonza bhandi uchienda kuhudyu yako yekunze neruoko rwako.
• Nemukati wako wemukati wakabatanidzwa uye chimiro chako chakareba, pfugama ibvi rako remukati kusvika pachipfuva chako.
• Tanga nekusundira hudyu yako yekunze mubhora kuti uunze mukati mehudyu yako kumusoro uye pamwero neimwe hip yako.
• Wobva wasunungura wodonhedza mahudyu ako emukati pasi wodzokorora. Ita 10 kudzokorora kwe 3 series.

Kubwinya bhiriji

Iyo glute bhiriji ndeimwe yeakanakisa maekisesaizi ekumisa glutes. Zvichida ndiyo chete iyo vazhinji vanofunga nezvekudziya muviri wezasi vasati vasimudza chiuno. Muchiitiko ichi, zviri nani kutanga pasina uremu. Isu tinokwanisa kuenzanisa mutoro nekushandiswa kwemabhandi ekupikisa kana nehuremu hwakareruka.

• Tanga nekurara pasi nemaoko ako kumativi.
• Benda mabvi ako uye dhonza tsoka dzako kune butt yako kusvika dzave pazasi pemabvi ako.
• Tarisa pakukwenya matako ako kuti usimudze musana nemagaro kubva pasi.
• Simudza nemagaro ako kusvika muviri wako waita mutsetse wakatwasuka kubva pachipfuva uchienda kumabvi.
• Bata chinzvimbo ichi kwemasekonzi akati wandei uchidzvanya glutes yako.
• Uchishandisa matako ako kutsigira uremu, zvishoma nezvishoma zvidzikisire pasi.

goblet squat

Kunyange zvazvo vazhinji vachizviona sechiito chemakumbo chinogona kuiswa muhutano hwesimba, zvakare isimba rakasimba rekugadzirisa glute. Tinogona kuzviita pasina uremu zvishoma nezvishoma kana nemutoro wakareruka. Isu tiri kungoshandisa glutes, saka hazvidikanwi kusimudza uremu hwakawanda.

• Mira netsoka dzako paupamhi hwemafudzi zvakaparadzana.
• Bata dumbbell rakareruka nemaoko maviri pamberi pechipfuva chako.
• Shandura uremu hwako kune glutes yako paunenge uchikotama mabvi ako uye uchisundira chiuno chako kumashure uye ugare mune squat. Usapfuura madhigirii makumi mapfumbamwe nemabvi ako.
• Chengetedza kukakavara mune yako glutes pazasi kwekufamba uye shandisa iyo glute tension kuti udzokere kunzvimbo yekutanga.

monster kufamba

Ichi chiitiko chinomutsa gluteus medius yese. Zvinowanzonetsa kushanda, sezvo mafambiro mazhinji achibhadharwa nemamwe mamhasuru. Zvinokurudzirwa kuzviita zvishoma nezvishoma uye nebhandi remakumbo.

• Tichatanga kumira, tichiputira bhandi pamakumbo. Iyo yakaderera patinoisa bhandi, zvakanyanya kuoma uku kukwira kuchava.
• Panzvimbo yekuunza tsoka dzako pamwechete senge mukufamba kwe lateral, pano isu tichatora nhanho yakakura toibata isu tichienda mberi.
• Tichatora nhanho huru ye "monster" kumberi negumbo redu rekurudyi, ipapo yedu yekuruboshwe, tichichengeta chimiro chakafara. Sokunge tiri kuenda diagonally.
• Tichafamba mberi kwematanho mana, tozodzokera kumashure kwematanho mana.