Funda ukwenza i-hypertrophy ye-gluteus ngalezi zivivinyo

Izinqe zingesinye sezitho zomzimba eziqine kakhulu okumele siziqeqeshe, abesilisa nabesifazane. Indlela yokwandisa i-gluteus ngumbuzo abantu abaningi abazibuza wona futhi, mhlawumbe, kulula kakhulu ukuwuphendula. Okufanele ucace ngakho ukuthi ngeke ulubone ushintsho olukhulu ngesikhathi esifushane.

Ngeshwa, iningi lethu lihlushwa i-gluteal amnesia, okwenzeka lapho sichitha isikhathi esiningi sihlezi futhi silele. Ake sithi izinqe zethu zilala "zilele" futhi zilahlekelwa ithoni yemisipha.

Ukuzivocavoca ukwandisa i-gluteus

Ukuzivocavoca ukwandisa i-gluteus kungaba yingxenye yanoma yimuphi umkhuba wokuqeqesha umzimba ophansi. Kodwa-ke, akunconywa ukuba kwenziwe nsuku zonke, ngoba kuyadingeka ukuphumula imisipha.

gluteal ibhuloho

Iphephile kwabaqalayo, ibhuloho le-glute lihlukanisa futhi liqinise imisipha ye-gluteal, ama-hamstrings kanye nomgogodla ngenkathi ithuthukisa ukuqina kwe-hip.

1. Sizolala ngomhlane amadolo ethu egobile futhi izinyawo zethu ziphansi phansi. Sizobeka izingalo ezinhlangothini izintende zezandla zihlezi phansi.
2. Sizofinyeza izisu kanye nemisipha ye-gluteal, sizocindezela izinyawo emhlabathini futhi sizophakamisa ama-hips phansi. Umzimba kufanele wenze umugqa oqondile kusukela emahlombe kuya emadolweni.
3. Sizoma phezulu amasekhondi angu-5, bese sehla kancane sibuyele endaweni yokuqala.

Izinyathelo

Ukuhamba kwamaphaphu kuwumsebenzi omuhle kakhulu wokwakha nokuzwakalisa imisipha ye-gluteal, kuyilapho futhi kuhloswe ukukhuliswa kwe-gluteal kanye nokwenza ngcono ibhalansi. Uma sinezinkinga ngamadolo, amaqakala nezinqulu, sizocela umelaphi womzimba ngaphambi kokuzama lokhu kunyakaza.

1. Sizothatha i-dumbbell esandleni ngasinye izingalo ezinhlangothini (uma sifuna ukuzenza ngesisindo).
2. Sizosukuma, izinyawo zihlukaniswe ububanzi bezinqulu. Sizothatha igxathu eliya phambili ngonyawo lwesokunxele.
3. Sizogoba idolo lesokunxele libheke phansi lize liqondane nomhlabathi. Lena indawo yephaphu eliya phambili.
4. Sizomisa isikhashana futhi sigcine lesi simo imizuzwana embalwa.
5. Khona-ke sizothatha igxathu eliya phambili ngomlenze wangemuva (kwesokudla) bese siphinda igxathu ngalo mlenze.

i-hip lift

Ungasebenzisa imigoqo noma izikhwama zesihlabathi kulo msebenzi. Kungenye yezivivinyo eziphumelela kakhulu zokwandisa i-gluteus. Ukusebenza kwemicu kukhulu kakhulu kulokhu kunyakaza, futhi singabheja ngemithwalo ephansi nephakathi. Kumele kucatshangelwe ukuthi uma siphoqa i-gluteus phezulu kwenkambo, imicu izokhuthazwa kakhulu.

Ngalokhu mnyakazo, sizoqala ngokuhlala phansi sifulathele ngasemaphethelweni ebhentshi, amadolo agobile, nezinyawo ezibanzi kancane kunobubanzi be-hip ngokuhlukana. I-scapulae (ama-shoulder blades) kufanele iphumule emaphethelweni ebhentshi lesisindo phakathi nendawo yebhentshi.

1. Sizobeka ibha ezinqulwini (ungasebenzisa futhi i-disc noma ama-dumbbells).
2. Sizocindezela ama-glutes, sicindezela izithende zezinyawo futhi siqhube umgoqo kuze kube yilapho izinqe zihambisana namahlombe namadolo.
3. Ibhentshi kufanele lisekele indawo ephakathi kwe-scapula. Sizogcina umgogodla oqinile, nesilevu singaphakathi kancane.
4. Sizokwehlisa kancane ibha kuze kube yilapho izinqulu sezingamasentimitha ambalwa ukusuka phansi.
5. Sizocindezela ama-glutes bese siphakamisa futhi.
6. Kuwo wonke lo mnyakazo, sizogcina izinqulu zinyakaza sonke isikhathi ngokuma kancane/ukufinyela kwe-glutes phezulu kobubanzi bokunyakaza.

Sawubona

Kungumsebenzi ofana kakhulu no-deadlift, kodwa sinomthwalo emhlane wethu esikhundleni sezingalo. Ukwenza kusebenze okukhulu kakhulu kwenzeka uma ufika phezulu bese ucindezela kakhulu. Ukunyakaza akuqali kusukela emhlane ongezansi.

1. Sizoma sihlukanise izinyawo zibe ububanzi bamahlombe, amadolo agobe kancane.
2. Sizobeka ibha enesisindo esifanele emahlombe ukuze ibha ihlale emisipha ye-trapezius yomgogodla ongaphezulu, eduze kwamahlombe.
3. Sizoqinisa ingxenye engenhla yomhlane kanye nesisu futhi sizophefumula kahle.
4. Sizokhipha umoya njengoba siveza ama-hips, sithumela izinqe emuva kanye nomzimba ongaphezulu phambili.
5. Sizoma uma ingxenye engaphezulu yomzimba isicishe ilingane nomhlabathi.
6. Sizodonsa umoya ngenkathi sibuyela endaweni yokuqala.

Isikwele saseBulgaria

Ngokuyinhloko, noma yini ehilela uhlobo oluthile lokugoba ezinqulwini kuzoqinisa ama-glutes nemilenze. Kodwa-ke, akukho repertoire ye-squat ephelele ngaphandle kohlobo oluthile lwe-squat yaseBulgaria. Umehluko kuphela ku-squat ehlukanisiwe ukuthi unyawo lwangemuva luphakanyisiwe. Lolu shintsho oluncane lukhulisa kakhulu ubunzima bokunyakaza ngokuhlola ibhalansi, ukuqhubeka nokubandakanya umnyombo nokubeka umthwalo omkhulu emlenzeni wangaphambili.

1. Thola isinyathelo, ibhentshi noma yimuphi omunye contraption lapho singaphumuza unyawo, kufanele kube at ukuphakama kwamadolo.
2. Sizongena endaweni yephaphu eya phambili i-torso ibheke phezulu, umgogodla uqiniswe futhi ama-hips ayisikwele nomzimba, unyawo lwangemuva luphakanyiswe ebhentshini. Umlenze wangaphambili kufanele ube ingxenye yemitha noma ngaphezulu ngaphambi kwebhentshi.
3. Sizokwehla kuze kube yilapho ithanga langaphambili selicishe livundlile, sigcine idolo lihambisana nonyawo. Ngeke sivumele idolo langaphambili lidlulele ngale kwezinzwane.
4. Sizoshayela phezulu ngesithende sangaphambili sibuyele endaweni yokuqala, siphinde sigcine ukunyakaza okulinganiselwe.

ukukhahlela ikhebula

I-Gluteal kickbacks ingasebenza ngempumelelo ekwandiseni i-gluteus. Ngokuya ngenqubo, singakwazi ukubekela inselele ngempumelelo i-gluteus medius noma i-gluteus maximus. Kulokhu kuhluka, ukusetha kanye namasu kubalulekile empumelelweni yomsebenzi kanye nokubeka ukushuba okukhulu lapho kudingeka khona.

1. Sizofaka ibhande elixhunywe kukhebula eqakaleni.
2. Sizogcina umhlane usesimweni sokungathathi hlangothi lapho izisu ziboshiwe.
3. Umzimba uzomiswa phakathi nendawo nomlenze osebenzayo ngokuhambisana nokunamathiselwe kwekhebula.
4. Sizoncika umzimba phambili futhi sizonweba umlenze ngemuva kwethu ngenkathi sigcina ukugoba kancane edolweni.
5. Sizohambisa umlenze ngokucindezela i-gluteus, hhayi ukugoba umgogodla ophansi.

i-kettlebell swing

Ngokujikijela sisebenza cishe wonke umzimba wethu, futhi kuyindlela ejabulisayo yokusebenzisa i-gluteus nesisu.

1. Sizosukuma, sibambe ikettlebell.
2. Sizogcina izingalo zinde futhi zixege ngenkathi sicindezela amahlombe futhi sifinyeza isisu.
3. Sizoguqa kancane amadolo, sizosusa isisindo somzimba ezithendeni futhi sizokwehlisa i-butt emuva futhi sibheke odongeni ngemuva kwethu.
4. Aqhume ezinqulwini ukuze isisindo sikhuphuke sisuka kumaquads. Sizogxila ekuphakameni kwesifuba, silule izingalo. Ukuthola lesi sikhundla sokugcina kudinga ukuthi sinyakaze izinqe zethu, sifinyeze umgogodla wethu ngenkathi sicindezela ama-glute ethu.
5. Njengoba i-kettlebell iqala ukwehla, sizovumela isisindo senze umsebenzi ngenkathi silungiselela umzimba ukuphindaphinda okulandelayo. Sizobuyela ukubeka isisindo ezithendeni ngenkathi sijikeleza okhalweni futhi silayisha kokubili ama-hamstrings kanye nama-glutes.

ama-sumo squats anesisindo

Ukuwenza ezitebhisini ukungeza uhla olukhulu lokunyakaza, kodwa uma singabaqalayo sizoqala ukuwenza phansi. Isisindo akufanele sibe phezulu kakhulu ngoba singase sihlupheke ngokushintshashintsha ngokungakwazi ukwenza kahle le nqubo.

1. Sizoqala ukuma ngazo zombili izinyawo endaweni ebanzi futhi sijike sibheke ngaphandle nge-engeli engama-degree angu-45. Singenza lo msebenzi sisebenzisa isisindo somzimba nje noma sibambe i-dumbbell esandleni ngasinye noma i-barbell ngemuva ukuze sithole inselele eyengeziwe.
2. Sizokwenza isiqiniseko sokuthi ama-glutes asevele esebenza. Njengoba sikhulula ama-glutes, sivumela umzimba ukuthi ucwile ngqo ku-squat, amadolo abheke ezinzwaneni.
3. Uma sesifinyelele i-engeli engu-90 degree phakathi kwamathanga kanye ne-shin, sizocindezela izinqe ukuze siphakamise umzimba ubuyele endaweni yokuqala.

Isisindo esifile

I-deadlift evamile ingenye yezivivinyo ezidume kakhulu, futhi ngesizathu esihle. Inselele imisipha ezungeze inqulu, idolo, neqakala. Iphinde ihlole imisipha ezungeze isihlakala, indololwane, nehlombe ukuze ibambe ibha, kodwa lawo malungu awafaki isandla ngokuqondile ekunyakazeni okuningi. Njengoba inokugxila okuyinhloko ekwandiseni i-hip, ingasetshenziswa ngenkathi uqeqesha umhlane wakho, imilenze, noma i-glute augmentation.

1. Sizosukuma, siphushe izinqe emuva njengoba sifika kubha.
2. Sizovumela amadolo agobe ngokwemvelo.
3. Uma sibade, sinemilenze emide, noma sinekhono elilinganiselwe le-hip flexion, singase sifune ukuphakamisa ibha ngebhokisi elincane ngaphansi kwepuleti ngayinye yesisindo.
4. Uma sesixhumane ne-bar, sizovikela ukubamba futhi siqinise izisu zesisu.
5. Njengoba sisebenza sinqamula phansi ngama-quad ethu, sizoshayela izinqe zethu phambili njengoba sifika phezulu.
6. Sizobuyela ngokuphepha endaweni yokuqala ngokuzungeza i-hip futhi silawule ibha njengoba ibuyela emhlabathini.

Ibonakala nini imiphumela?

Asikho isikhathi esiqondile lapho umuntu angalindela ukuqala ukubona imiphumela ngalokhu kunyakaza kwe-glute. Impendulo incike ekuhambisaneni kokusebenza komuntu, izakhi zofuzo, umsoco, nezinye izici. Nokho, ngomqondo ovamile, umuntu angalindela ukuqala ukubona imiphumela kwabambalwa amasonto amane kuya kwayisithupha.

Sizoqala siyizwe imiphumela ngaphambi kokuyibona. Umthetho ojwayelekile ukuthi sizozizwa sinamandla futhi sikwazi ukwenza izivivinyo ezengeziwe zokuthwala isisindo phakathi kwamaviki amane okuqala ohlelo lokuqeqesha. Emasontweni amane alandelayo (okungukuthi, amasonto esihlanu kuya kwayisishiyagalombili), abanye abantu (abangane nomndeni) bazoqala ukuzibona izinguquko. Kodwa umuntu ngamunye ngeke aqaphele "izinguquko ezibalulekile" kuze kube amasonto ayisishiyagalolunye kuya kweshumi nambili. Imiphumela izofika, kodwa kudinga isineke nesiyalo.

Futhi, ukuze wakhe imisipha, umzimba udinga uphethiloli owengeziwe ukuze uwakhe. Ngakho-ke sidinga ukwenza isiqiniseko sokuthi sine-caloric surplus. Umzimba ngeke ukwazi ukwandisa i-gluteus uma ushisa amakholori amaningi kunalokho okudlayo.