Ama-glutes angaba namandla futhi abe mkhulu ngenxa yokuqeqeshwa kwamandla. Kodwa uma wenza izivivinyo ezifanele futhi ungakuzwa ukusha ku-butt yakho, kungase kusho ukuthi awubandakanyi i-glute yakho kuwo wonke ama-engeli ayo.
Kunzima kubantu abaningi ukwenza kusebenze ama-glutes ngoba baphila impilo yokungenzi lutho noma bahlala usuku lonke besebenza. Ukungaqeqesheki ngokwanele noma ukudla okwanele ukwakha imisipha nakho kungafaka isandla ekuntulekeni kokusebenza kwe-glute. Le misipha isijwayele ukuba ndikindiki futhi ingahlanganyeli uma ingasetshenziswa njalo. Futhi, ngokuhamba kwesikhathi, lokhu kungaholela ezinkingeni ezinkulu.
Uma ukusebenza kwe-gluteal kungenzeki, amanye amaqembu amabili emisipha athatha umsebenzi: ama-hamstrings kanye nemisipha ye-lumbar paraspinal, esiza ukugcina umgogodla uqondile. Ngenxa yalokho, amajaqamba ku-hamstrings kanye nobuhlungu beqolo lungavela.
Ukubaluleka kokuvula ama-glutes
Imisipha ye-gluteal yakhiwe yi- i-gluteus maximus, i-medius ne-minimus. I-gluteus maximus inkulu kunawo wonke emisipha emithathu futhi umsebenzi wayo oyinhloko ukunweba nokuzungeza ngaphandle ithanga ekuhlanganyeleni kwe-hip. Kodwa-ke, i-medial inwebela eceleni ohlangothini lwe-hip nethanga, futhi isebenza ukuthumba ithanga ekuhlanganyeleni kwe-hip.
Okokugcina, umsipha omncane weqembu yi-gluteus minimus esebenza ngokubambisana ne-medial ukuthumba ithanga futhi isiza ukuvimbela ama-hips noma amadolo ukuba awele ngaphakathi. Ukubandakanya yomithathu imisipha kuzosiza qinisa inqulu, i-pelvis kanye ne-trunk.
Ukusebenza kwe-Glute kuhilela ukuzwa le misipha iqina ngesikhathi sokuzivocavoca. Ukwenza lokho ngesikhathi sokunyakaza okukhulu, okuhlanganisiwe njengama-squats nama-deadlifts, uzodinga kuqala fudumeza izinqa futhi uqiniseke ukuthi zisebenza ngendlela efanele ekuzilolongeni okulula.
Lokho kungasho ukubuyela emuva kakhulu esilinganisweni sesisindo osisebenzisayo kanye nenani lama-reps owenzayo ngoba ama-hamstrings akho nemisipha yangemuva isetshenziselwa ukuthatha. Ukuzivocavoca okulula nokulula kuqinisekisa ukuthi ama-glute angenalutho ayasebenza ngempela. Uma sezisebenza, ungazihlukanisa.
Ukuze wazi ukuthi ama-glutes acushiwe, kufanele ucabange ngawo bakhame. Kodwa ungaphinde uzibuke esibukweni ukuze uqiniseke ukuthi uyakwazi ukubona lokho kukumpintsha noma ukuthinta izinqe ukuze uzitshele ukuthi kufanele zimpintshe nini.
Ukuzivocavoca umzimba ukuze uvule ama-glutes
Kuwo wonke umnyakazo esiwukhombisa ngezansi, izinqe kumele zimpintshe ngokuqaphela. Uma ufuna ukuqaphela imiphumela yokuqeqeshwa nokwenza ngcono ukusebenza, qaphela.
Ukukhahlela imbongolo
- Qala usendaweni yetafula phezulu izandla zakho ngaphansi kwamahlombe akho namadolo akho ngqo ngaphansi kwezinqulu zakho.
- Cindezela i-glute yakho yesokudla ngaphambi kokuphakamisa umlenze wakho wesokudla usuka phansi, ugcine i-engeli engu-90-degree edolweni.
- Phakamisa umlenze wakho wesokudla phezulu ngangokunokwenzeka ngaphandle kokugoba umhlane wakho.
- Bamba indawo ephezulu imizuzwana embalwa, ugcine ama-glutes akho ehlangene.
- Yehlisa kancane kancane umlenze wakho wesokudla ubuyele endaweni yokuqala bese uphinda ngomlenze wakho wesobunxele.
Qiniseka ukuthi awugobi umhlane wakho ngenkathi wenza lo msebenzi. Ukusebenza kwe-Glute yilokho okubalulekile lapha, hhayi ukuthi ungaphakamisa kangakanani umlenze wakho emoyeni. Kungumsebenzi onganwetshwa kalula ngebhande lokumelana uma usuwakha amandla.
inja yenyoni
- Qala usendaweni yetafula phezulu izandla zakho ngaphansi kwamahlombe akho namadolo akho ngqo ngaphansi kwezinqulu zakho.
- Cindezela umgogodla wakho kanye ne-glute yesokudla njengoba uphakamisa umlenze wakho wesokudla nengalo yesokunxele usuka phansi.
- Ziphakamise zize zinwetshwe futhi zihambisane nomhlane wakho.
- Bamba lesi sikhundla imizuzwana embalwa ngaphambi kokubuyisela ingalo yakho nomlenze endaweni yazo yokuqala.
- Phinda ngomlenze wesobunxele nengalo yesokudla.
Qinisekisa ukuthi ugcine ukungezwani ku-glutes yakho phezulu ukunyakaza. Uma uyeka ukuwakhama, eminye imisipha kuyodingeka isebenze ukuze umlenze wakho uhlale emoyeni.
Ukunwetshwa komlenze endaweni ethambekele
- Qala ngokulala ubheke phansi. Ungakwazi ukweqa izingalo zakho futhi uzisebenzise njengomcamelo uma lokho kukhululekile kuwe.
- Cindezela ama-glute akho bese uphakamisa kancane imilenze yakho uyisuse phansi amayintshi ambalwa ngenkathi ugcina amadolo akho eqondile.
- Bamba indawo ephezulu ngenkathi ucindezela i-glute yakho imizuzwana embalwa ngaphambi kokubuyisela imilenze yakho phansi.
Isinyathelo esiseceleni esinebhande
- Yima izinyawo zakho zihlukene ngobubanzi nobubanzi kanye nebhande eliyindilinga elibekwe ngenhla nje kwamadolo akho.
- Gobisa amadolo akho nezinqulu ukuze ugcine indawo ye-squat.
- Bese uthatha isinyathelo eceleni, uphushe idolo lakho langaphambili futhi wenze kusebenze imisipha yakho ye-gluteal.
- Buyisela umlenze olandela ngemuva endaweni yokuqala.
- Qhubeka nokunyathela okunye ukuphindaphinda okungu-10-15 ngaphambi kokunyathela kwelinye icala, uphushela idolo elihlukile.
Amagobolondo ukuze avule ama-glutes
Ukuyilungisa kungaba nzima. Abantu abaningi bakhetha amabhendi aqine kakhulu noma agobe umhlane ongezansi. Noma yikuphi kwalokhu kwehluleka ngeke kuvumele ukusebenza kahle kwe-gluteus.
- Lala ngohlangothi izinqe zakho ziku-45° namadolo ku-90° ngebhande ngaphezu kwamadolo akho.
- Gcina izinyawo zakho ndawonye ngaso sonke isikhathi njengoba uvula idolo lakho eliphezulu ngokumelene nokumelana kwebhande.
- Buyisa kancane idolo lakho elingaphezulu ukuze lihlangane nedolo lakho elingezansi.
- Phinda izikhathi ezingu-10.
- Bese uqedela ngakolunye uhlangothi.
Isinyathelo-Ups
Ukukhuphukela ekhabetheni noma ukukhuphukela phezulu kungenye yezivivinyo ezinhle kakhulu zokuvula. Lokhu ngeke nje kufudumale i-gluteus, kodwa futhi i-quadriceps, i-adductors namathole.
- Yima ngonyawo olulodwa ebhokisini lezitebhisi nezandla zakho ezinqulwini.
- Bese, khipha olunye unyawo eceleni bese uthinta phansi.
- Bamba iqhaza imisipha ye-gluteal kulo lonke futhi uphinda izikhathi ezingu-10 ngamasethi angu-3 emlenzeni ngamunye.
- Uma ufuna ukwenza umsebenzi ube namandla kakhulu, qala endaweni efanayo yokuqala ngonyawo olulodwa ebhokisini lesinyathelo bese omunye umlenze uphumele eceleni.
- Bese uya emuva nomlenze wakho oseceleni cishe ngo-45° ngemuva komzimba wakho.
- Phinda izikhathi ezingu-10 ngamasethi angu-3 emlenzeni ngamunye.
faka ibhola odongeni
- Gcoba ibhande lokumelana enqulwini yakho yangaphakathi, uncikise inqulu yakho yangaphakathi phezu kwebhola lokuzivivinya odongeni, bese udonsa ibhande ulibhekise okhalweni lwakho olungaphandle ngesandla.
- Ngomgogodla wakho wangaphakathi ubandakanyekile futhi ukuma kwakho kukude, gobisa idolo lakho elingaphakathi uze ufike esifubeni sakho.
- Qala ngokuphusha inqulu yakho yangaphandle ebholeni ukuze unyuse inqulu yakho yangaphakathi ikhuphuke futhi ileveli ngenye inqulu.
- Bese ukhulula futhi uphonsa ama-hips akho angaphakathi phansi futhi uphinde. Yenza izimpinda ezingu-10 ochungechungeni olu-3.
Ibhuloho elikhazimulayo
Ibhuloho le-glute lingenye yezivivinyo ezingcono kakhulu zokuvula ama-glutes. Cishe iyona kuphela abaningi abacabanga ngayo ukufudumala umzimba ophansi ngaphambi kokunyusa ama-hip. Kulesi simo, kungcono ukuqala ngaphandle kwesisindo. Singakwazi ukulinganisa umthwalo ngokusetshenziswa kwamabhande okumelana noma ngezisindo ezilula.
- Qala ngokulala phansi ubeke izandla emaceleni.
- Gobisa amadolo akho bese udonsela izinyawo zakho ngasesinqeni sakho zize zibe ngaphansi kwamadolo akho ngqo.
- Gxila ekucindezeleni izinqe ukuze uphakamise umhlane nezinqe zisuka phansi.
- Phakamisa ngezinqe zakho kuze kube yilapho umzimba wakho usemgqeni oqondile ukusuka esifubeni uye emadolweni.
- Bamba lesi sikhundla imizuzwana embalwa ngenkathi ucindezela i-glute yakho.
- Usebenzisa izinqe zakho ukuze usekele isisindo, zehlise kancane uye phansi.
i-goblet squat
Nakuba abaningi bakuthola kuwumsebenzi womlenze ongafakwa esimisweni samandla, futhi kuwumsebenzi onamandla wokuvuselela i-glute. Singakwenza ngaphandle kwesisindo kancane noma ngomthwalo olula kakhulu. Sisebenza kuphela ama-glutes, ngakho-ke akudingekile ukuphakamisa isisindo esiningi.
- Yima izinyawo zakho zihlukene ngobubanzi behlombe.
- Bamba i-dumbbell elula ngezandla zombili phambi kwesifuba sakho.
- Shintshela isisindo sakho emuva ku-glutes yakho njengoba uguqa amadolo akho futhi uphushela izinqulu zakho futhi uhlale ku-squat. Ungadluli kumadigri angu-90 ngamadolo akho.
- Gcina ukungezwani ku-glutes yakho phansi kokunyakaza futhi usebenzise lokho kuqina kwe-glute ukuze ubuyele endaweni yokuqala.
monster walk
Lo msebenzi wenza kusebenze yonke i-gluteus medius. Ngokuvamile kuba nzima ukusebenza, ngoba ukunyakaza okuningi kunxeshezelwa neminye imisipha. Kunconywa ukuthi ukwenze kancane futhi ngebhande le-ankle.
- Sizoqala ukuma, sigoqe ibhande emilenzeni. Lapho sibeka ibhendi ephansi, kuzoba nzima kakhulu lokhu kukhuphuka.
- Esikhundleni sokuhlanganisa izinyawo zakho njengokunyakaza kwe-lateral, lapha sizothatha ukuma okubanzi futhi sikubambe njengoba siya phambili.
- Sizothatha isinyathelo esikhulu "sesilo" siye phambili ngomlenze wethu wesokudla, bese kwesokunxele, sigcine ukuma okubanzi. Njengokungathi sihamba nge-diagonally.
- Sizohamba phambili izinyathelo ezi-4, bese sibuyela emuva izinyathelo ezi-4.