Izinqe zingenye yezingxenye eziqine kakhulu nezinkulu kakhulu zomzimba wethu, ezibalulekile ekunyakazeni okuningi kwansuku zonke nokuthi abafana namantombazane kufanele baziqeqeshe. Kunabantu abanezinqe ezivoluminous, kodwa "zixega". Lokho kusho ukuthi ubukhulu bayo buwukuqoqwa kwamafutha, ngakho-ke kufanele kusebenze ngokuzivocavoca ukuze kwandiswe imisipha futhi kufinyelele lowo mphumela ophezulu.
Izinguquko ezinqeni azibonakali esikhathini esifushane, ngakho ungalilahli ithemba futhi ubekezele. Yilwa ne-"gluteal amnesia" (kwenzekani uma sichitha isikhathi esiningi sihlezi futhi silele) futhi ubuyisele ithoni yemisipha ku-butt yakho. Ngezansi uzothola izivivinyo ezingcono kakhulu ezizophakamisa izinqe zakho.
hip trust
Ukuphakanyiswa kwe-hip kungenye yezindlela ezingcono kakhulu zokusebenzisa i-gluteus yonke. Lezo zivivinyo ezivundlile yizona ezishukumisa lesi sicubu esikhulu ngokwezinga elikhulu. Setha ibha (noma i-sandbag, yehluleka lokho) futhi wenze ukuphakamisa i-hip. Amandla okufanele uwasebenzise ngesinqe sakho, ungalokothi usebenzise umhlane ongezansi.
I-Sumo Kettlebell Squat
Lolu hlobo lwe-squat lujulile kune-classical, lwenze ngokuvula imilenze ebubanzi bezinqulu. Ukuzenza ezitebhisini ukwengeza uhla olwengeziwe lokunyakaza, kodwa uma ungumuntu osaqalayo qala ukuwenza phansi. Isisindo akufanele sibe phezulu kakhulu noma ngoba ungahlupheka ngokushintshashintsha ngokungazi kahle le nqubo.
I-Goblet Squat
Lolu hlobo lwe-squat luvame ukudideka ne-sumo squat, ngakho nginibonisa nobabili. Kulo msebenzi sizofinyelela ukujula kangangokuthi izindololwane zakho kuzodingeka zihambe ngaphansi kwamadolo akho. Izindololwane kufanele zihlale eduze nesiqu sakho ukuze ugweme ukungalingani, futhi kubaluleke kakhulu ukuthi izinyawo zakho zisekelwe ngokugcwele phansi. Ngiyabazi ubunkimbinkimbi bokuzivocavoca, ngakho-ke ungagcizeleli ekuphakamiseni isisindo esiningi kuze kube yilapho usuyazi kahle indlela yokunyakaza.
Isisindo esifile
Kulo msebenzi senza uhlobo oluthile lwehinji enenqulu ukuphakamisa umzimba ongaphezulu ophethe ibha (noma ama-dumbbell, noma ama-kettlebell). Iphutha eliyinhloko abaqalayo abakwenzayo ukuthi bahambisa amahlombe abo phambili futhi benze ijika ngemuva, okuzoholela ebuhlungu emhlane ophansi. Ungaphuthelwa Amathiphu ayi-12 okwenza ngcono ekuqeqesheni i-Deadlift.
i-squat eseceleni
Olunye uhlobo lwe-squat oluzokwenza ushise umzimba wakho ophansi lapho wenza khona ukunyakaza kwe-lateral. Ungakwenza ngokufaka ibhande lokumelana emilenzeni yakho noma usebenzisa izisindo ezingalweni zakho ukuze wengeze umthwalo. Kubalulekile ukuthi wehlise i-gluteus, hhayi i-torso. Uzoqaphela ukuthi kunamandla kakhulu futhi uzothuthukisa ukuma kwakho.
i-kettlebell swing
Ngaphandle kokungabaza kungenye yezivivinyo engizikhonzile eziyinhlanganisela. Nge-kettlebell swing sizosebenza ama-glutes, ama-hamstrings, ama-quadriceps, umongo nezingalo. Hlola ukuthi inqulu ayiqhubeki phambili lapho ikhuphuka, umzimba wakho kufanele uqonde ngqo. Thatha ithuba "lokujika" kwe-kettlebell ukuyinika ukunyakaza.