Enye yeengcebiso ezinkulu ezihlala zinikwa ngabom kukwenza isivumelwano se-glutes ukuze ufumane inkxaso enkulu kunye nokuzinza. Nangona kunjalo, kunomdla ukubuza ukuba ukucinezela igumbi lokugcina kunemveliso njengoko besixelela.
Umntu wenzelwe ukuba ahambelane ngaphakathi nangaphandle, kodwa ukuze usiqonde ngcono, masidlale sithelekisa umzimba wethu kunye nebhulorho emisiweyo. Siya kucinga ukuba sifuna ukuqhuba kuloo bhulorho kuba zonke iintambo ezibambayo zenza umsebenzi ochanekileyo. Ingxaki yeyokuba ukuba enye yezo cingo imfutshane kakhulu okanye inde kakhulu, awufuni kudlula kweso sitsiba, akunjalo?
Masithi soze sigule, sicinezelekile, okanye senzekele, ngoko besifuna ibhulorho yokunqunyanyiswa egqibeleleyo. Zonke iintambo zethu zixhonywe ngokufanelekileyo kwaye zenza umsebenzi wazo ngokufanelekileyo. Kodwa inyaniso kukuba nabani na unengxaki yoxinezeleko, ukwenzakala, nokungasebenzi kakuhle. Ngoko ke siya kuba siqala kwibhulorho yokunqunyanyiswa kunye neentambo ezimfutshane kunye nezide, kwaye asiyi kukwazi ukwamkela imithwalo ethile.
Ngaba ukukhama i-glute kwandisa amandla?
Abaphandi bafumanisa ukuba abo bacinezela i-glutes bandisa amandla abo okwandisa i-hip, okanye i-glutes, ngeepesenti ze-16 xa kuthelekiswa nokunyuka kweepesenti ze-11 kulabo abenza umthambo ngaphandle kokucinezela. Umjikelo weempundu nawo uyanda ngokushwabana kweempundu.
Sinokuba ne-butt ethe tyaba ngezizathu ezininzi: imfuza, ubudala, imisebenzi yokungalali okanye indlela yokuphila zonke zinendima ethile. I-syndrome ye-butt engasebenziyo ithetha ukuba imisipha ye-gluteal ayinayo amandla kwaye mhlawumbi ayisebenzi xa senza imithambo ethile efana ne-squats okanye imiphunga.
Nangona kunjalo, ukucudisa iimpundu kunokuzenza buthathaka kwaye kube nzima ukuba umgangatho we-pelvic uphendule xa sifuna ngokwenene. Kuhambo olufutshane, ukugcina iimpundu zakho zibambekile kulungile, kodwa ukuzigcina zibambekile imini yonke kudala ingxaki yokwenyani, ngakumbi xa uthimla.
Nangona kunjalo, kukho abantu abaziqeqeshayo nabanamathanga amakhulu kodwa abanazo iimpundu. Esona sizathu sibangela ukuba amathanga akhule ngokungafaniyo kwaye akhawuleze ukudlula impundu kukuba uninzi olubizwa ngokuba yi "butt exercises" luyenza imilenze isebenze ngamandla kuneempundu. Xa imilenze iqina, sivame ukusebenzisa i-glutes ngaphantsi. Oku kukhokelela kwiSleepy Buttock Syndrome, nekwaziwa ngokuba ziimpundu zokulala.
Izinto eziluncedo zokucinezela i-gluteus
Kukho ezinye izibonelelo zokucudisa i-glute yakho ngexesha lokuzilolonga, ngaphaya kokuyenza ibe bulkier.
Ubunzima obufileyo
Ngamanye amaxesha kunokuba luncedo ukucinezela i-glutes yakho phezulu kwi-deadlift. Yilapho imisipha iya kulayishwa kakhulu, ngoko ke kubalulekile ukuhamba ngoluhlu olupheleleyo lokunyakaza kunye nokugqiba ukunyakaza.
Kodwa awufuni ukutyhala isinqe sakho okanye ukongeze umqolo wakho. Ngoko akufuneki sigqithise ngeli cebiso. Akunjalo malunga nokwelula ngasemva, kodwa malunga nokucinezela i-gluteus phezulu.
ukusebenza kweglute
Ukuba senza imiphunga okanye i-squats yaseBulgaria, umzekelo, ukukhama kunokunceda ukuzinzisa. Ngokuqhelekileyo, ukukhama indawo ethile kusenza sinikele ingqalelo kwintshukumo. Ukucudisa kunokunceda ukubuyisela ingqondo emzimbeni.
Ukucima imisipha, ngakumbi i-gluteals, ichazwa njengendlela 'yokuvula' okanye 'ukuzibandakanya' kwizicubu. Ke ukuba siye saqinisekisa ukuba ubuchule benziwa ngokukhuselekileyo, ngaphandle kokugoba umqolo, ngaba sinokujolisa uxinezeleko nge-glutes?
Izikwere
Uyakwazi ukucinezela i-glutes yakho phezulu kwi-squat yakho, kodwa mhlawumbi ayiyi kusebenza njengoko kulindelekile. Kukho iingcamango zokuthi ukucofa i-glutes yakho kunokuphucula amandla okusebenza emva kokusebenza, okunokukunceda ukuba usebenzise i-glutes yakho ngakumbi ukuba uphume ngaphantsi kwe-squat. Oko kuthethwa, kukho ukuthambekela kokutyhala i-hips phambili xa ucofa i-glutes. Oku kunokubangela i-posterior pelvic tilt kunye ne-hyperextension, enokubangela ukulimala kwe-lumbar spine.
Abaninzi bacinga ukuba xa uqinisa i-butt, injongo kukuvelisa i-peach egqibeleleyo ye-butt ejikelezayo. Nangona kunjalo, ukuba sihamba kwindawo yokuzivocavoca umzimba kwaye siqale ukucinezela i-glutes yethu kwi-squats, mhlawumbi siya kufuna ukuba singaphinde sibuye.
Ngesizathu esithile, ukucinezela i-glutes kubonakala kucaphukisa izinyusi zamandla ukuya kuthi ga kwiqondo lokuba yoyike kakhulu. I-squat ye-powerlifter iya kubandakanya nje uku-squat phantsi kwaye usebenzise yonke i-ounce yamandla, amandla, kunye nezihlunu ukuze ubuyele phezulu.
Jonga ukuma kwethu
Into yokuqala ekufuneka siyikhumbule kukuba ukuze silungise "ibhulorho" yethu kufuneka samkele ukuba iintambo azenzi umsebenzi ofunekayo. Enye yeempazamo ezinkulu kukuqinisa ibhuloho ngokwakha izakhiwo ezijikelezayo, endaweni yokugxila ekulungiseni iintambo zokuqala ezixhasayo. Ndiyathemba ukuba uyawuqonda umzekeliso: sithanda ukucinga ngokunyusa iimpundu zethu, kodwa siyalibala ukomeleza izihlunu ezisingqongileyo.
Kakade ke, ngaphambi kokuba silungise nantoni na, kufuneka sibuyele kuyilo lwangaphambili kwaye siyibuyisele ukuze isakhiwo sayo sibe sesona sifanelekileyo. Kuyinyani ukuba inkqubo inde, kodwa iqulethe imingcipheko embalwa kwaye ayikhethi.
Cinezela i-gluteus kwimikhwa yemihla ngemihla
Xa sicinezela i-gluteus yethu kanzima, siqinisa ukungasebenzi. Okokuqala, ndifuna ukucacisa ukuba andithethi malunga nokubandakanya i-glutes okanye i-rotator lateral, ngokuqinisekileyo yenzelwe ukusebenza ngokufanelekileyo.
Ndibhekisela kuphela xa siphakamisa izinto ezinzima okanye xa sihamba, apho ukuqaliswa kuyimfuneko kwisandiso esiqhelekileyo somlenze. Oko kukuthi, sisebenza kakhulu kuluhlu oluqhelekileyo kunye nolwendalo lwentshukumo, apho iimpundu zethu zingafuneki ukuba ziqine.
Isenzo sokucudisa ngumkhwa ongekho zingqondweni ovela kubuthathaka obuphambili, ukungahambi kakuhle kwe-pelvic, ukungazinzi kwe-lumbar, kunye nobuthathaka bomgangatho we-pelvic. Okumangalisayo kukuba, ngelixa abanye abantu bezama ukufumana uzinzo ngakumbi ngokucinezela nzima kakhulu, ekuhambeni kwexesha iidiski zethu ze-lumbar kunye namalungu anokubandezeleka ngakumbi, kunye nokuhla kwenkxaso engundoqo kunye nomgangatho oqinileyo we-pelvic.
Zithathele ingqalelo, ngaba ufuna umntu ocinezela i-gluteus xa usemgceni kwivenkile enkulu, uxukuxa amazinyo okanye uhamba ngesitrato. Kwimeko apho, kuya kufuneka usebenze ukubuyisela umsebenzi wokuqala kwi-butt yakho.
Phinda ufundise ukuma
Zama ukwenza ukuma Qinisekisa ukuba i-pelvis yakho iphambi kwamaqatha akho. Ukuba uhlala ubeke uninzi lobunzima bakho phambi konyawo, le yimeko yakho. Kuya kufuneka uzame ukuxhasa i-pelvis phezulu ukuze ibe semaqatheni akho; xa uziva ubunzima kwisithende sakho, nqakraza i-quadriceps yakho ukuze uthintele ukuba ungaweli ngasemva.
Into eqhelekileyo kukuba unokugcina le ndawo ngaphandle komzamo, ayifuni nangaliphi na ixesha ukucinezela nantoni na, ngoko musa ukurhweba ngokucudisa i-glute ngokucinezela i-quadriceps. Kubalulekile ukuba ugcine i-lumbar curve ngendlela yayo yendaloAyikokugoba umqolo okanye ukungqiyama.
Kufuneka kwakhona uthathele ingqalelo ukuba isisu sakho sihlala siqinile, kuba kunokuba ngenxa yophuhliso olugqithisileyo. Oku kuthetha ukuba ulahlekelwe yi-fluidity kunye nomthamo wokuphefumla, ngaphezu kokufumana ubunzima bokuqinisa undoqo kunye nokugcina isisu esinqamlezayo sisebenza.
Ingcebiso yam yeyokuba ungazixakekisi ngokuqhubeka ucinezela igluteus, ungasathethi ke ngokwenza iintshukumo ezingafuneki ukuba ziqine.
umngcipheko ophambili
Nangona kungekho nto iphosakeleyo ngokucinezela i-glutes yakho, unokwenza into enkulu ngokucinezela i-glutes yakho phezulu kwi-squat.
I-glutes yinto eyaziwa ngokuba yi-hip extensors. Oku kuthetha ukuba xa sivula i-glutes sityhala isinqe phambili. Nangona kunjalo, kukho umkhwa wokuba abaphakamisi abaninzi batyhale izinqe zabo phambili kwindawo ephezulu ye-squat. Yintoni na le hyperextend i-lumbar spine.
Ngapha koko, sihlala sigqibezela ngokuthambeka kwe-pelvic yangasemva phezulu kwintshukumo. Ke izinqe zakho ziya kuphoswa phambili, umva wakho ophantsi uya kuba ngqukuva, umzimba wakho ongaphezulu uya kuthotywa ngasemva, kwaye i-butt yakho iya kuphoswa phantsi kwe-pelvis yakho.
Oku kusenokungabangeli ingxaki ukusuka kwi-rep ukuya kwi-rep, kodwa yinto enokukhokelela kwingxaki enkulu esezantsi emva kwexesha. Injongo xa u-squatting ukugcina umqolo ungathathi hlangothi ngokusemandleni kwaye ibha ihamba ngokuthe ngqo kumgca ofanayo.
Ngoko ke ibha kufuneka yehle ngokwenyani ize inyuke ngomgca othe ngqo. Umqolo kufuneka ugcine ukulungelelaniswa kwawo kwendalo kuyo yonke intshukumo. Nangona kunjalo, xa sityhalela phambili izinqe zethu, asisabambeleli kuyo nayiphi na le migaqo.
Enyanisweni, ugxininiso oluphambili alusayi kucinezela i-glutes, kodwa nje ukuphosa i-hips phambili. Siza kubona kwa esi sikhundla siphezulu xa abantu abaninzi besifa. Kwakhona, izinqe zityhalwa phambili kanye ekupheleni kwentshukumo, i-butt tucks phantsi kwe-pelvis, kwaye umva ophantsi u-hyperextended.
Oku akukokucinezela i-glutes, kodwa yindlela nje yokugqibela ziguge iidiski kwaye kubangele iingxaki ezinzulu zomqolo kwiminyaka ezayo.