Emhlabeni wokuqina, i-CrossFit kanye ne-weightlifting maningi amasu okuthuthukisa ukusebenza kokuqeqeshwa. Uma ungumuntu osaqalayo, kuyinto evamile ukuthi awukwazi ngokugcwele amasu athuthukile okwamanje, ngoba kuzothakazelisa ukuwafinyelela kuphela uma unesisekelo esiqinile. I-Butt Wink noma i-gluteal wink "isehlakalo" esenzeka endaweni ye-hip kanye ne-lumbar.
Siyakutshela ukuthi kwenziwa kanjani futhi, ngaphezu kwakho konke, uma kuyingozi ukukwenza.
Yini i-Butt Wink?
Lesi simo senzeka lapho senza a i-squat ejulile. Kumayelana nokulahlekelwa ukugoba kwemvelo komgogodla, ukugcina i-pelvis ibuyela emuva lapho ifinyelela endaweni ejulile futhi ibuyela ekugugeni njengoba ikhuphuka. Akulula ukwenza futhi umkhuba omubi ungalimaza kokubili ama-vertebrae nomgogodla ophansi.
Ake sithi kufinyelelwa lapho wethu inqulu ifinyelela umkhawulo wokuhamba kuvunyelwe kuleyo ndawo, mhlawumbe ngenxa yokuthi indawo ngokwayo inobubanzi obuncane bokunyakaza noma ngenxa yokuthi eziseduze zikwenza usebenze kakhulu kunalokho obekulindelwe. Kwenzeka, isibonelo, kuma-squats lapho singanyakazi khona amaqakala futhi inqulu yenza wonke umsebenzi.
Ingabe kuyingozi ukukwenza?
Ngikhetha ukungakhulumi ngendaba yokuthi ungayithola kanjani i-Butt Wink enhle, ngoba kunombuzo mayelana nokuthi umkhuba wayo uyingozi noma cha. Impela ngenkathi uziqeqesha uye wakubona ukuma nokunyakaza okwephula imvelo yomuntu, okubeka amathuba okulimala engcupheni.
Ikakhulukazi labo bantu abavame ukuqeqesha ngokwedlulele kufanele baqaphele. Ngize ngabona abafana ejimini yami beshaya ama-push-ups benezinsimbi emhlane. Ucabanga ukuthi lokho kuzokwenza wenze kangcono? Ngokusobala akunjalo. Kodwa I-But Wink kungukunyakaza kwemvelo kwe-hip futhi asiwuphoqi umhlane ongezansi.
akufanele kubangele ubuhlungu uma kwenziwa ngendlela efanele futhi uma ungahlushwa iyiphi inkinga emuva. Qaphela lokhu! Khohlwa ukwenza izivivinyo eziphoqa ama-pathologies akho noma ungaba kubi kakhulu.
Ngaphezu kwalokho, kuvamile kakhulu ukuthi abaningi bazame ukukwenza nge umthwalo ophezulu. Uma senza uchungechunge lwama-squats ajulile anesisindo esiningi kakhulu, umgogodla ungaphansi kwe-flexion engagcina iwuthinta kakhulu.
I-Los imisipha bathambekele ekuphendukeni kokubili ngobuningi nangesikhathi sokuzivocavoca. Ngakho-ke zama ukusebenzisa izisindo ezimaphakathi ukuze ungalahlekelwa amasu futhi ungasuthisi umhlane ongezansi.