Uyenza njani i-glutes ngaphambi koqeqesho?

I-glutes inokuba namandla kwaye inkulu ngenxa yoqeqesho lwamandla. Kodwa ukuba wenza umthambo ochanekileyo kwaye awuziva ukutshisa kwi-butt yakho, oko kunokuthetha ukuba awubandakanyi i-glute yakho kuzo zonke ii-angles zayo.

Kunzima kubantu abaninzi ukuba bavule i-glutes kuba baphila ubomi obungahlali okanye bahlala imini yonke besebenza. Ukungaqeqeshwa ngokwaneleyo okanye ukutya okwaneleyo ukwakha imisipha nako kunokufaka isandla ekunqongophelweni kokusebenza kwe-glute. Ezi zihlunu sele ziqhele ukuba ndindisholo kwaye zingathathi nxaxheba xa zingasetyenziswanga rhoqo. Kwaye, ekuhambeni kwexesha, oku kunokukhokelela kwiingxaki ezinkulu.

Xa i-gluteal activation ingenzeki, amanye amaqela amabini emisipha athatha umsebenzi: i-hamstrings kunye ne-lumbar paraspinal muscles, ezinceda ukugcina umqolo uthe tye. Ngenxa yoko, ama-cramps kwi-hamstrings kunye neentlungu zangasemva zinokuvela.

Ukubaluleka kokuvula i-glutes

Izihlunu ze-gluteal zenziwe yi i-gluteus maximus, i-medius kunye ne-minimus. I-gluteus maximus iyona inkulu kwiimisipha ezintathu kwaye umsebenzi wayo oyintloko kukwandisa kunye nokujikeleza ngaphandle kwethanga kwi-joint hip. Nangona kunjalo, i-medial idlulela ecaleni kwicala le-hip kunye nethanga, kwaye isebenze ukuhlutha ithanga kwindawo ye-hip joint.
Ekugqibeleni, i-muscle encinci yeqela yi-gluteus minimus esebenza ngokubambisana ne-medial ukuba ithathe ithanga kwaye incede ukukhusela i-hips okanye amadolo ukuba angawi ngaphakathi. Ukuzibandakanya zontathu izihlunu kuya kunceda uzinzise i-hip, i-pelvis kunye ne-trunk.

Ukusebenza kweGlute kubandakanya ukuva ezi zihlunu ziqina ngexesha lokuzilolonga. Ukwenza oko ngexesha elikhulu, iintshukumo ezidibeneyo ezifana ne-squats kunye ne-deadlifts, kuya kufuneka kuqala fudumeza iimpundu kwaye uqiniseke ukuba zisebenza ngokuchanekileyo kwimithambo ekhaphukhaphu.

Oko kunokuthetha ukubuyela umva kakhulu kubungakanani bobunzima oyisebenzisayo kunye nenani lee-reps ozenzayo ngenxa yokuba i-hamstrings yakho kunye nezihlunu zangasemva zisetyenziselwa ukuthatha. Ukuzilolonga okulula kunye nokukhaphukhaphu kuqinisekisa ukuba i-numb glutes iyasebenza ngokwenene. Nje ukuba zisebenze, unokuzahlula.

Ukwazi ukuba i-glutes ivuliwe, kufuneka ucinge ngayo zicudise. Kodwa ungazijonga esipilini ukuze uqiniseke ukuba uyayibona loo nto icudisayo okanye ichukumise iimpundu zakho ukuze ubaxelele xa befanele ukucudisa.

Yenza umthambo ukuze uvule i-glutes

Kuzo zonke iintshukumo esizibonisa apha ngezantsi, iimpundu kufuneka zicudiswe ngesazela. Ukuba ufuna ukuqaphela imiphumo yoqeqesho kunye nokuphucula ukusebenza, qaphela.

Idonki iyakhaba

• Qala kwindawo yetafile kunye nezandla zakho phantsi kwamagxa akho kunye namadolo akho ngokuthe ngqo phantsi kweenqeni zakho.
• Gcoba i-glute yakho yasekunene ngaphambi kokuba uphakamise umlenze wakho wasekunene emhlabeni, ugcine i-angle ye-90-degree edolweni.
• Phakamisa umlenze wakho wasekunene phezulu kangangoko unako ngaphandle kokugoba umqolo wakho.
• Bamba indawo ephezulu imizuzwana embalwa, ugcine i-glutes yakho ibandakanyeka.
• Yehlisa kancinci umlenze wakho wasekunene ubuyele kwindawo yokuqala kwaye uphinde ngomlenze wakho wasekhohlo.

Qinisekisa ukuba awugobi ngasemva xa usenza lo msebenzi. Ukusebenza kweGlute yeyona nto ibalulekileyo apha, hayi ukuba uphakame kangakanani emoyeni ungawuphakamisa umlenze wakho. Ngumsebenzi onokuthi kwandiswe ngokulula ngebhendi yokuxhathisa xa usakhe amandla.

inja yentaka

• Qala kwindawo yetafile kunye nezandla zakho phantsi kwamagxa akho kunye namadolo akho ngokuthe ngqo phantsi kweenqeni zakho.
• Cofa i-core yakho kunye ne-glute yasekunene njengoko uphakamisa umlenze wakho wasekunene kunye nengalo yasekhohlo emhlabeni.
• Ziphakamise de zandiswe kwaye zihambelane nomqolo wakho.
• Bamba le ndawo imizuzwana embalwa ngaphambi kokuba ubuyisele ingalo yakho kunye nomlenze kwindawo yabo yokuqala.
• Phinda ngomlenze wasekhohlo kunye nengalo yasekunene.

Qinisekisa ukugcina uxinzelelo kwi-glutes yakho phezulu kwintshukumo. Ukuba uyeka ukuzikhama, ezinye izihlunu kuya kufuneka zisebenze ukugcina umlenze wakho usemoyeni.

Ukwandiswa komlenze kwindawo ethe tye

• Qala ngokungqengqa ngobuso phantsi. Ungawela iingalo zakho kwaye uzisebenzise njengomqamelo ukuba oko kukhululekile kuwe.
• Gcoba i-glutes yakho kwaye ngokukhawuleza uphakamise imilenze yakho emhlabeni ii-intshi ezimbalwa ngelixa ugcina amadolo akho ngokuthe tye.
• Bamba indawo ephezulu ngelixa ucinezela i-glutes yakho imizuzwana embalwa ngaphambi kokuba ubuyisele imilenze yakho emhlabeni.

Inyathelo elisecaleni kunye nebhendi

• Yima iinyawo zakho zibe ububanzi begxalaba kunye nebhanti ejikelezayo ebekwe entla kwamadolo akho.
• Goba amadolo akho kunye nezinqe ukuze ugcine indawo ye-squat.
• Emva koko thatha inyathelo ukuya kwicala, utyhala idolo lakho langaphambili kwaye uvule izihlunu zakho ze-gluteal.
• Buyisela umlenze osemva kwindawo yokuqala.
• Qhubeka ukunyathela elinye ukuphindaphinda kwe-10-15 ngaphambi kokuba ungene kwelinye icala, utyhale idolo elichaseneyo.

Amaqokobhe okuvula i-glutes

Ukuyilungisa kunokuba nzima. Abantu abaninzi bakhetha iibhendi ezinamandla kakhulu okanye ezigobileyo kumqolo ongezantsi. Naluphi na olu kusilela aluyi kuvumela ukusebenza okuchanekileyo kwe-gluteus.

• Lala ngecala lakho ngeesinqe zakho kwi-45 ° kunye namadolo kwi-90 ° kunye nebhendi ngaphezu kwamadolo akho.
• Gcina iinyawo zakho kunye ngamaxesha onke njengoko uvula idolo lakho eliphezulu ngokuchasene nokuxhatshazwa kwebhendi.
• Kancinci buyisela idolo lakho eliphezulu ukuze lidibane nedolo lakho elingezantsi.
• Phinda uphindaphindo lwe-10.
• Emva koko gqibezela kwelinye icala.

Amanyathelo anyukayo

Ukunyuka ukuya kwidrowa okanye ukunyathela phezulu yenye yezona ndlela zingcono zokuziqhelanisa. Oku akuyi kufudumala i-gluteus kuphela, kodwa kunye ne-quadriceps, i-adductors kunye namathole.

• Yima ngonyawo olunye kwibhokisi yezinyuko kunye nezandla zakho ezinqeni zakho.
• Emva koko, khupha olunye unyawo kwicala kwaye uchukumise umhlaba.
• Yenza izihlunu ze-gluteal kuphela kwaye uphinde ukuphinda i-10 reps kwiiseti ezi-3 kumlenze ngamnye.
• Ukuba ufuna ukwenza umthambo uqine ngakumbi, qalisa kwindawo efanayo yokuqala ngonyawo olunye kwibhokisi yesinyathelo kunye nomnye umlenze uphume ecaleni.
• Emva koko ubuye umva ngomlenze wakho wecala malunga ne-45 ° emva komzimba wakho.
• Phinda kwakhona i-10 reps kwiiseti ezi-3 emlenzeni ngamnye.

ifake ibhola eludongeni

• Gquba ibhendi yokuxhathisa kwi-hip yakho yangaphakathi, yoyama i-hip yakho yangaphakathi phezu kwebhola lokuzilolonga eludongeni, kwaye utsale ibhendi kwi-hip yakho yangaphandle ngesandla sakho.
• Ngondoqo wakho wangaphakathi ubandakanyekile kunye nokuma kwakho ubude, gobisa idolo lakho langaphakathi ukuya esifubeni sakho.
• Qala ngokutyhala i-hip yakho yangaphandle kwibhola ukuzisa i-hip yakho yangaphakathi phezulu kunye nenqanaba kunye nesinye isinqe sakho.
• Emva koko ukhulule kwaye ulahle i-hips yakho yangaphakathi phantsi kwaye uphinde. Yenza uphindaphindo lwe-10 kwi-3 series.

Ibhulorho ezukileyo

Ibhulorho ye-glute yenye yezona ziqhelo ezilungileyo zokuvula i-glutes. Kusenokwenzeka ukuba yiyo kuphela abantu abaninzi abacinga ngayo ukufudumeza umzimba osezantsi ngaphambi kokuba unyuse i-hip. Kule meko, kungcono ukuqala ngaphandle kobunzima. Sinokuqikelela umthwalo ngokusetyenziswa kweebhanti zokuchasa okanye ngobunzima obulula.

• Qala ngokulala phantsi ngezandla zakho emacaleni.
• Goba amadolo akho kwaye utsale iinyawo zakho ngakwi-butt yakho zide zibe ngqo phantsi kwamadolo akho.
• Gxininisa ekucinezeleni iimpundu ukuze uphakamise umqolo kunye neempundu zisuke emhlabeni.
• Phakamisa ngeempundu zakho de umzimba wakho ube kumgca othe ngqo ukusuka esifubeni ukuya emadolweni.
• Bamba le ndawo imizuzwana embalwa ngelixa ucofa i-glutes yakho.
• Ukusebenzisa iimpundu zakho ukuxhasa ubunzima, thoba kancinci uye emgangathweni.

i-goblet squat

Nangona abaninzi bafumanisa ukuba ngumlenze wokuzilolonga onokuthi ufakwe kwinkqubo yamandla, kwakhona ngumsebenzi onamandla wokuvuselela i-glute. Singayenza ngaphandle kobunzima kancinci okanye ngomthwalo olula kakhulu. Sisebenza kuphela i-glutes, ngoko akuyimfuneko ukuphakamisa ubunzima obuninzi.

• Yima ngeenyawo zakho zibe ububanzi bamagxa.
• Bamba i-dumbbell elula ngezandla zombini phambi kwesifuba sakho.
• Shifta ubunzima bakho ubuyele kwi-glutes yakho njengoko uguqa ngamadolo kwaye utyhale umlenze wakho emva kwaye uhlale kwi-squat. Musa ukudlula i-90 degrees ngamadolo akho.
• Gcina uxinzelelo kwi-glutes yakho ezantsi kwentshukumo kwaye usebenzise loo xinzelelo lwe-glute ukubuyela kwindawo yokuqala.

ukuhamba kwe-monster

Lo msebenzi usebenza yonke i-gluteus medius. Ngokuqhelekileyo kunzima ukusebenza, kuba iintshukumo ezininzi zihlawulwa kunye nezinye izihlunu. Kunconywa ukwenza ngokukhawuleza kunye nebhendi ye-ankle.

• Siza kuqala ukuma, sibophe ibhanti emilenzeni. Okuphantsi sibeka ibhendi, kuya kuba nzima ngakumbi oku kunyuka kuya kuba.
• Endaweni yokudibanisa iinyawo zakho njengakwintshukumo esecaleni, apha siza kuthatha indawo ebanzi kwaye siyibambe njengoko sisiya phambili.
• Siza kuthabatha inyathelo elikhulu "i-monster" ukuya phambili ngomlenze wethu wasekunene, emva koko ukhohlo, sigcine indawo ebanzi. Ngokungathi sihamba ngediagonally.
• Siza kuhamba phambili ngezinyuko ezi-4, emva koko sibuyele emva ngezinyuko ezi-4.