Iimpundu lelinye lawona malungu omzimba awomeleleyo ekufuneka siziqeqeshe, amadoda nabafazi. Indlela yokwandisa i-gluteus ngumbuzo abantu abaninzi abazibuza wona kwaye, mhlawumbi, kulula kakhulu ukuphendula. Into ekufuneka ucacelwe ngayo kukuba awuyi kuqaphela utshintsho olukhulu ngexesha elifutshane.
Ngelishwa, uninzi lwethu lunengxaki ye-gluteal amnesia, eyenzeka xa sichitha ixesha elininzi sihleli kwaye silele. Masithi impundu yethu ilala "ilele" kwaye ilahlekelwe sisihlunu.
Ukuzivocavoca ukwandisa i-gluteus
Ukuzivocavoca ukunyusa i-gluteus kunokuba yinxalenye nayiphi na indlela yokuqeqesha umzimba ophantsi. Nangona kunjalo, azikhuthazwa ukuba zenziwe yonke imihla, kuba kuyimfuneko ukuphumla kwemisipha.
ibhulorho yegluteal
Ikhuselekile kubaqalayo, ibhuloho ye-glute ihlukanisa kwaye iqinisa imisipha ye-gluteal, i-hamstrings kunye nengundoqo ngelixa iphucula ukuzinza kwe-hip.
- Siya kulala ngomqolo amadolo ethu egobile kwaye iinyawo zethu zithe tyaba phantsi. Siza kubeka iingalo emacaleni kunye neentende zezandla ezihlala phantsi.
- Siya kubhangisa isisu kunye nemisipha ye-gluteal, siya kucinezela iinyawo phantsi komhlaba kwaye siya kuphakamisa i-hips phantsi. Umzimba kufuneka wenze umgca ochanekileyo ukusuka emagxeni ukuya emadolweni.
- Siza kunqumama phezulu imizuzwana emi-5, emva koko sithobe umva siye kwindawo yokuqala.
Ukuhamba
Ukuhamba ngemiphunga ngumsebenzi ogqwesileyo wokwakha kunye nethoni yezihlunu ze-gluteal, ngelixa ujolise ekwandiseni i-gluteal kunye nokuphucula ibhalansi. Ukuba sineengxaki ngamadolo ethu, ama-ankle kunye nezinqe, siya kubuza umgulana womzimba ngaphambi kokuzama le ntshukumo.
- Siza kuthatha i-dumbbell esandleni ngasinye ngeengalo emacaleni (ukuba sifuna ukuzenza ngobunzima).
- Siya kusukuma, iinyawo zihlulwe ukuya kububanzi bezinqe. Siza kuthatha inyathelo eliya phambili ngonyawo lwasekhohlo.
- Siya kugoba idolo lasekhohlo ukuya emhlabeni de lingqamene nomhlaba. Le yindawo yokujonga phambili.
- Siza kumisa kwaye sigcine le ndawo imizuzwana embalwa.
- Emva koko siya kuthatha inyathelo eliya phambili kunye nomlenze wangemva (osekunene) kwaye siphinda umkhondo ngalo mlenze.
ukuphakama kwe-hip
Ungasebenzisa imivalo okanye iingxowa zesanti kulo msebenzi. Ngomnye wokuzivocavoca osebenzayo ukwandisa i-gluteus. Ukusebenza kweentsinga kukhulu kakhulu kule ntshukumo, kwaye sinokubheja kwimithwalo ephantsi kunye nephakathi. Kufuneka kuthathelwe ingqalelo ukuba xa sinyanzela i-gluteus phezulu kwekhosi, iifibers ziya kukhuthazwa ngakumbi.
Kule ntshukumo, siya kuqala ngokuhlala emgangathweni kunye nomqolo wethu ecaleni kwebhentshi, amadolo agobile, kunye neenyawo ezibanzi kancinci kunobubanzi be-hip-width ngaphandle. I-scapulae (amagxa amagxa) kufuneka iphumle ngokubhekiselele kumda webhentshi yobunzima phakathi kwebhentshi.
- Siza kubeka ibha kwi-hips (ungasebenzisa kwakhona i-disc okanye i-dumbbells).
- Siya kucinezela i-glutes, sicinezele izithende zeenyawo kwaye sityhale i-bar kuze kube yilapho i-hip ihambelana namagxa kunye namadolo.
- Ibhentshi kufuneka ixhase indawo ephakathi kwe-scapula. Siya kugcina i-core eqinile, kunye ne-chin ngaphakathi kancinci.
- Siza kuthoba kancinci ibar de isinqe sibe ziisentimitha ezimbalwa ukusuka emhlabeni.
- Siza kucinezela i-glutes kwaye siphakamise kwakhona.
- Kuyo yonke le ntshukumo, siya kugcina iinqumlo zihamba lonke ixesha kunye nokumisa kancinci / ukunyanzeliswa kwe-glutes phezulu kwinqanaba lokunyakaza.
Molo
Ngumsebenzi ofana kakhulu ne-deadlift, kodwa sinomthwalo emqolo endaweni yeengalo. Olona setyenziso lukhulu lwenzeka xa ufika phezulu kwaye ucinezele kakhulu. Intshukumo ayiqalisi kumqolo osezantsi.
- Siya kuma ngeenyawo zethu ububanzi bamagxa buqelelene, amadolo agobe kancinci.
- Siza kubeka ibha kunye nobunzima obufanelekileyo emagxeni ukwenzela ukuba ibha iphumle kwimisipha ye-trapezius yomqolo ongaphezulu, kufuphi namagxa.
- Siya kuqinisa inxalenye ephezulu yomqolo kunye nesisu kwaye siya kuphefumla kakuhle.
- Siya kukhupha njengoko sichaza iinqumlo, sithumela i-hip ngasemva kunye nomzimba ophezulu phambili.
- Siya kuma xa inxalenye engaphezulu yomzimba iphantse yangqamana nomhlaba.
- Siza kuphefumla ngelixa sibuyela kwindawo yokuqala.
Squat Bulgarian
Ngokwenene, nantoni na ebandakanya uhlobo oluthile lokugoba ezinqeni luya kuqinisa i-glutes kunye nemilenze. Nangona kunjalo, akukho repertoire ye-squat epheleleyo ngaphandle kolunye uhlobo lwe-squat yaseBulgaria. Ukwahlukana kuphela kwi-squat yokwahlukana kukuba unyawo lwangasemva luphakanyisiwe. Olu tshintsho oluncinci luyandisa kakhulu ubunzima bokunyakaza ngokuvavanya ukulinganisa, ukuqhubela phambili ukubandakanya ingundoqo kunye nokubeka umthwalo omkhulu kumlenze wangaphambili.
- Fumana inyathelo, ibhentshi okanye nayiphi na enye i-contraption apho sinokuphumla khona unyawo, kufuneka ibe kubude bamadolo.
- Siza kungena kwindawo ye-lunge yangaphambili kunye ne-torso ethe tye, i-core iqiniswe kunye ne-hips square kunye nomzimba, kunye nonyawo lwangasemva luphakanyisiwe kwi-bench. Umlenze wangaphambili kufuneka ube nesiqingatha semitha okanye phambi kwebhentshi.
- Siya kuhla de ithanga langaphambili liphantse lithe tye, sigcine idolo lihambelana nonyawo. Asiyi kuliyeka idolo langaphambili lidlulele ngaphaya kweenzwane.
- Siza kuqhuba ngesithende sangaphambili sibuyele kwindawo yokuqala, siphinde sigcine ukunyakaza okulinganisiweyo.
ukukhaba ngentambo
I-Gluteal kickbacks inokusebenza kakuhle ekunyuseni i-gluteus. Ngokuxhomekeke kubuchule, sinokucela umngeni ngokufanelekileyo kwi-gluteus medius okanye i-gluteus maximus. Kolu tshintsho, ukuseta kunye nobuchule bubalulekile kwimpumelelo yomsebenzi kunye nokubeka uxinzelelo olukhulu apho lufuneka khona.
- Siya kubeka intambo eqhotyoshelwe kwintambo ejikeleze i-ankle.
- Siya kugcina umva kwindawo engathathi hlangothi kunye nezisu ezithintekayo.
- Umzimba uya kubekwa ngaphandle kwendawo kunye nomlenze osebenzayo ngokuhambelana ne-attachment yentambo.
- Siya kuxhoma umzimba phambili kwaye siya kwandisa umlenze emva kwethu ngelixa sigcina ukugoba okuncinci emadolweni.
- Siza kuhambisa umlenze ngokucinezela i-gluteus, kungekhona ukugubha umqolo ophantsi.
ukujingi kwekettlebell
Ngojingi sisebenza phantse wonke umzimba wethu, kwaye yindlela emnandi kakhulu yokusebenzisa i-gluteus kunye nesisu.
- Siya kuphakama, sibambe i-kettlebell.
- Siza kugcina iingalo zide kwaye zikhululekile ngelixa sicinezela amagxa ehlombe kunye nenkontileka yesisu.
- Siya kuguqa ngamadolo kancane, siya kutshintsha ubunzima bomzimba kwizithende kwaye siya kuthoba i-butt ngasemva kunye nodonga emva kwethu.
- Gcoba ngesinqe ukuthumela ubunzima ukusuka kwiquads. Siza kujolisa kubude besifuba, solule iingalo. Ukufikelela kwesi sikhundla sokugqibela kufuna ukuba sishukume ezinqeni zethu, sibambe umbilini wethu ngelixa sicinezela i-glutes yethu.
- Njengoko i-kettlebell iqala ukuhla, siyakuvumela ubunzima ukuba benze umsebenzi ngelixa silungiselela umzimba uphindaphindo olulandelayo. Siza kubuya ukubeka ubunzima kwizithende ngelixa sijikeleza i-hips kwaye silayishe zombini i-hamstrings kunye ne-glutes.
ubunzima be-sumo squats
Ukuwenza kumanyathelo kukongeza uluhlu olukhulu lweentshukumo, kodwa ukuba singabaqalayo siya kuqalisa ukuzenza emhlabeni. Ubunzima akufunekanga bube phezulu kakhulu kuba sinokubandezeleka ngokujingisela ngokungakwazi ukwenza ubuchule.
- Siza kuqala ukuma ngeenyawo zombini kwindawo ebanzi kwaye sijike ngaphandle kwi-engile ye-45-degree. Singawenza lo msebenzi sisebenzisa ubunzima bomzimba nje okanye sibambe i-dumbbell esandleni ngasinye okanye i-barbell ngasemva ukwenzela umngeni owongezelelweyo.
- Siya kuqinisekisa ukuba ii-glutes sele zisebenza. Njengoko sikhulula i-glutes, sivumela umzimba ukuba udibanise ngokuthe ngqo kwi-squat, kunye namadolo ukuya kwiinzwane.
- Emva kokuba sifikelele kwi-angle ye-90 degree phakathi kwamathanga kunye ne-shin, siya kukhama iimpundu ukuphakamisa umzimba ubuyele kwindawo yokuqala.
Ubunzima obufileyo
I-deadlift eqhelekileyo yenye yezona ziqhelo zidumileyo, kwaye ngesizathu esihle. Cela umngeni kwimisipha ejikeleze i-hip, idolo, kunye ne-ankle. Ikwavavanya izihlunu ezijikeleze isihlahla, i-elbow, kunye negxalaba ukuze ubambe ibha, kodwa loo malungu awafaki ngqo kuluhlu lokunyakaza. Ekubeni igxininise ephambili ekwandisweni kwe-hip, ingasetyenziselwa ngelixa uqeqesha umqolo wakho, imilenze, okanye i-glute augmentation.
- Siya kusukuma, sityhale i-hips ngasemva njengoko sifikelela kwi-bar.
- Siya kuvumela amadolo aguqe ngokwemvelo.
- Ukuba side, sinemilenze emide, okanye sinamandla okunciphisa i-hip, sinokufuna ukuphakamisa ibha kunye nebhokisi elincinci phantsi kwesitya ngasinye sobunzima.
- Emva kokuba senze unxibelelwano kunye ne-bar, siya kukhusela ukubamba kwaye siqinise izibilini.
- Njengoko sisebenza indlela yethu enqumla emgangathweni ngeequads zethu, siya kuqhuba izinqe zethu phambili njengoko sifika phezulu.
- Siza kubuyela ngokukhuselekileyo kwindawo yokuqala ngokujikeleza i-hip kunye nokulawula ibha njengoko ibuyela emhlabeni.
Ziphawuleka nini iziphumo?
Akukho xesha lichanekileyo xa umntu unokulindela ukuqala ukubona iziphumo ngale ntshukumo ye-glute. Impendulo ixhomekeke kwindlela umntu asebenza ngayo, ufuzo, isondlo kunye nezinye izinto. Nangona kunjalo, ngokuqhelekileyo, umntu unokulindela ukuqala ukubona iziphumo kwizinto ezimbalwa iiveki ezine ukuya kwezintandathu.
Siza kuqala sizive iziphumo phambi kokuba sizibone. Umgaqo jikelele webhontsi kukuba siya kuziva somelele kwaye sikwazi ukwenza umthambo wokuthwala ubunzima kwiiveki ezine zokuqala zoqeqesho. Kwiiveki ezine ezizayo (oko kukuthi, iiveki zesihlanu ukuya kweyesibhozo), abanye abantu (abahlobo nosapho) baya kuqalisa ukuphawula utshintsho. Kodwa umntu ngamnye akayi kuqaphela "utshintsho olubalulekileyo" kude kube yiveki yesithoba ukuya kweyeshumi elinesibini. Imiphumo iya kuza, kodwa kufuna umonde noqeqesho.
Kwakhona, ukuze wakhe izihlunu, umzimba udinga amafutha awongezelelekileyo ukuze uwakhe. Ngoko kufuneka siqinisekise ukuba sine-caloric surplus. Umzimba awuyi kukwazi ukunyusa i-gluteus ukuba itshisa iikhalori ezininzi kunokuba idla.