Esinye seziqephu zezeluleko ezinkulu ezivame ukunikezwa ngamabomu inkontileka ye-glutes yakho ukuze uthole ukwesekwa okukhulu okuyisisekelo nokuzinza. Kodwa-ke, kuyathakazelisa ukubuza ukuthi ukucindezela igumbi lokugcina impahla kuyakhiqiza njengoba besitshela.
Umuntu uklanyelwe ukuhambisana ngaphakathi nangaphandle, kodwa ukuze usiqonde kangcono, ake sidlale siqhathanisa umzimba wethu nebhuloho elimisiwe. Sizocabanga ukuthi sifuna ukushayela kulelo bhuloho ngoba wonke amakhebuli alibambayo enza umsebenzi oqondile. Inkinga iwukuthi uma enye yalezo zintambo iyimfushane kakhulu noma iyinde kakhulu, ubungeke ufune ukudlula kuleso sijusi, akunjalo?
Ake sithi asiguli, asicindezeli, noma asilimalanga, ngakho besifuna ibhuloho elihle kakhulu lokumiswa. Wonke amakhebuli ethu amiswe ngendlela efanele futhi enza umsebenzi wawo ngendlela. Kodwa iqiniso liwukuthi noma ubani uhlushwa ukucindezeleka, ukulimala, nokungasebenzi kahle. Ngakho-ke sizobe siqala ebhulohweni elimisiwe elinezintambo ezimfishane nezinde, futhi ngeke sikwazi ukwamukela imithwalo ethile.
Ingabe ukukhama i-glute kwandisa amandla?
Abacwaningi bathola ukuthi labo abacindezela ama-glutes bakhulisa amandla abo e-hip extension, noma ama-glutes, ngamaphesenti angu-16 uma kuqhathaniswa nokwanda kwamaphesenti angu-11 kulabo abenza izivivinyo ngaphandle kokucindezela. Izinqe nazo ziyakhula ngokufinyela kwezinqa.
Singase sibe nesinqe esiphansi ngenxa yezizathu ezimbalwa: izakhi zofuzo, ubudala, nemisebenzi yokungawuvivinyi noma indlela yokuphila konke kunendima. I-Inactive butt syndrome isho ukuthi imisipha e-gluteal ayinawo amandla futhi cishe ayisebenzi lapho senza izivivinyo ezithile ezifana nama-squats noma amaphaphu.
Nokho, ukukhama izinqe kungase kubenze buthaka futhi kwenze kube nzima ukuthi i-pelvic iphendule lapho sikudinga ngempela. Ohambweni olufushane, ukugcina izinqe zakho zibambene kulungile, kodwa ukuzigcina zibambene usuku lonke kudala inkinga yangempela, ikakhulukazi ukuthimula.
Yize kunjalo bakhona abazilolongayo nabanamathanga amakhulu kodwa abanazo izinqe. Isizathu esiyinhloko esenza amathanga akhule ngokungafani futhi asheshe ukwedlula izinqe ukuthi iningi elibizwa ngama-"butt exercises" lenza imilenze isebenze kakhulu kunezinqe. Lapho imilenze iba namandla, sivame ukusebenzisa i-glutes kancane. Lokhu kuholela ku-Sleepy Buttock Syndrome, eyaziwa nangokuthi izinqe zokulala.
Izinzuzo zokucindezela i-gluteus
Kunezinzuzo ezithile zokucindezela i-glute yakho ngesikhathi sokusebenza, ngaphandle kokuyenza ibe nkulu.
Isisindo esifile
Ngezinye izikhathi kungase kube usizo ukuminyanisa ama-glutes akho phezulu kwe-deadlift. Yilapho imisipha izolayishwa khona kakhulu, ngakho-ke kubalulekile ukuhamba ngobubanzi obugcwele bokunyakaza futhi uqedele ukunyakaza.
Kodwa awukafuni ukuphusha izinqulu zakho noma ukwelula umgogodla wakho. Ngakho akufanele ukweqise nalesi seluleko. Akukhona mayelana nokunwebeka emuva, kodwa mayelana nokucindezela i-gluteus phezulu.
ukusebenza kwe-glute
Uma senza amaphaphu noma ama-squats e-Bulgarian, isibonelo, ukumpintsha kungasiza ukusinzinzisa. Ngokuvamile, ukukhama indawo ethile kusenza sinake ukunyakaza. Ukukhama kungasiza ukubuyisela ingqondo emzimbeni.
Ukuvala imisipha, ikakhulukazi ama-gluteal, kuchazwa njengendlela 'yokuvula' noma 'yokubandakanya' izicubu. Ngakho-ke uma senze isiqiniseko sokuthi inqubo yenziwa ngokuphepha, ngaphandle kokugoba umgogodla, ingabe singagxila ngempela ekucindezelekeni ngokusebenzisa ama-glutes?
Amakati
Ungakwazi ukuminyanisa ama-glutes akho phezulu kwe-squat yakho, kodwa cishe ngeke kusebenze njengoba bekulindelekile. Kunezinkolelo-mbono zokuthi ukukhama i-glutes yakho kungase kuthuthukise amandla okusebenza ngemva kokusebenza, okungakusiza ukuthi usebenzise i-glutes yakho ngaphezulu ukuze uphume ngaphansi kwe-squat. Sekushiwo lokho, kunomkhuba wokuphusha okhalweni phambili uma ucindezela i-glute. Lokhu kungabangela i-posterior pelvic tilt kanye ne-hyperextension, okungaholela ekulimazeni komgogodla we-lumbar.
Abaningi bacabanga ukuthi lapho uqinisa isinqe, umgomo uwukukhiqiza lelo pentshisi eliphelele lesinqe esiyindilinga. Kodwa-ke, uma singena ejimini yokuphakamisa izinsimbi bese siqala ukukhama ama-glute ethu kuma-squats, cishe sizofuna ukungaphindeli emuva.
Ngesizathu esithile, ukukhama i-glutes kubonakala kuthukuthelisa ama-powerlifter kangangokuthi kuyethusa ngempela. I-squat ye-powerlifter izovele ifake ukugoqa phansi bese isebenzisa wonke amandla, amandla, kanye nemisipha ukuze ubuyele phezulu.
Hlola ukuma kwethu
Okokuqala okufanele sikukhumbule ukuthi ukuze silungise “ibhuloho” lethu kufanele samukele ukuthi amakhebuli awawenzi umsebenzi esiwufunayo. Elinye lamaphutha amakhulu ukuqinisa ibhuloho ngokwakha izakhiwo ezizungezile, esikhundleni sokugxila ekulungiseni izintambo zokuqala ezisekelayo. Ngithemba ukuthi uyasiqonda isifaniso: sivame ukugxila kakhulu ekukhuliseni izinqe zethu, kodwa sikhohlwe ukuqinisa imisipha ezungezile.
Yebo, ngaphambi kokuba silungise noma yini, kufanele sibuyele ekwakhiweni kwasekuqaleni futhi sikubuyisele ukuze ukwakheka kwayo kube ngokufanele ngangokunokwenzeka. Kuyiqiniso ukuthi inqubo yinde, kodwa iqukethe izingozi ezimbalwa futhi ayizenzeki kangako.
Cindezela i-gluteus emikhubeni yansuku zonke
Uma sicindezela i-gluteus yethu kanzima, siqinisa ukungasebenzi. Okokuqala, ngifuna ukukucacisa ukuthi angikhulumi ngokubandakanya ama-glutes noma ama-rotator lateral, okuhloswe ukuthi asebenze kahle.
Ngibhekisela kuphela lapho siphakamisa izinto ezinzima noma lapho sihamba, lapho ukuqaliswa kuyadingeka ekwandiseni okuvamile komlenze. Okusho ukuthi, sisebenza kakhulu uhla olujwayelekile nolwemvelo lokunyakaza, lapho izinqe zethu zingadingi ukuthi ziqine.
Isenzo sokuminyanisa siwumkhuba ongazi lutho osukela ebuthakathakeni bomgogodla, ukungahambi kahle kwe-pelvic, ukuntengantenga kwe-lumbar, kanye nokuba buthakathaka kwe-pelvic floor. Ngakho-ke, okuxakayo, nakuba abanye abantu bezama ukuthola ukuzinza okwengeziwe ngokucindezela kanzima ngempela, ngokuhamba kwesikhathi ama-disc ethu e-lumbar namalunga angagula kakhulu, kanye nokuncipha kokusekelwa okuyisisekelo kanye nephansi le-pelvic eliqine kakhulu.
Zicabangele wena, uyamfuna yini umuntu ocindezela i-gluteus uma ulayini esitolo esikhulu, uxubha amazinyo noma uhamba ngomgwaqo. Kuleso simo, uzodinga ukusebenza ukuze ubuyisele umsebenzi wangempela ku-butt yakho.
Phinda ufundise ukuma
Zama ukwenza ukuma ukuze Nquma ukuthi i-pelvis yakho iphambi kwamaqakala akho. Uma ujwayele ukubeka iningi lesisindo sakho phambi konyawo, lokhu kuyindaba yakho. Kufanele uzame ukusekela i-pelvis phezulu ukuze ibe semaqakaleni akho; lapho uzwa isisindo esithendeni sakho, finyeza ama-quadriceps akho ukuze uzivikele ekuweleni emuva.
Into evamile ukuthi ungakwazi ukugcina lesi sikhundla ngaphandle komzamo, akudingi nganoma yisiphi isikhathi ukucindezela noma yini, ngakho ungahwebi ngokucindezela i-glute ukuze ucindezele ama-quadriceps. Kubalulekile ukuthi ugcine ijika le-lumbar ngendlela yalo yemveloAkukhona mayelana nokugoba umhlane noma ukuncika.
Kufanele futhi ucabangele uma isisu sakho sihlala siqinile, ngoba kungase kube ngenxa yokuthuthukiswa ngokweqile. Lokhu kusho ukuthi ulahlekelwe yi-fluidity kanye nekhono lokuphefumula, ngaphezu kokuthola kunzima ukuqinisa umongo nokugcina isisu esiphambene sisebenza.
Engikululekayo wukuthi ungazixaki ngokulokhu ucindezela i-gluteus, ingasaphathwa eyokunyakazisa okungadingeki ukuthi iqine.
ingozi enkulu
Nakuba cishe akukho lutho olungalungile ngokucindezela i-glutes yakho, ungenza into enkulu ngokucindezela ama-glutes akho phezulu kwe-squat.
Ama-glutes yilawo aziwa ngokuthi ama-hip extensors. Lokhu kusho ukuthi uma sicupha ama-glutes siphusha izinqe ziye phambili. Kodwa-ke, kunomkhuba wokuthi abaphakamisi abaningi baphushele izinqe zabo phambili phezulu kwe-squat. Lokhu okwenzayo hyperextend umgogodla we-lumbar.
Eqinisweni, ngokuvamile sizogcina ngokutsheka kwe-pelvic kwangemuva phezulu kokunyakaza. Ngakho-ke izinqulu zakho zizophonswa phambili, umhlane wakho ophansi uzoba yindilinga, umzimba wakho ongaphezulu uzotshekiswa emuva, futhi isinqe sakho sizofakwa ngaphansi kwe-pelvis yakho.
Lokhu kungase kungabangeli inkinga kusukela ku-rep kuya ku-rep, kodwa kuyinto engaholela enkingeni enzima ephansi yomgogodla ngokuhamba kwesikhathi. Umgomo lapho u-squatting ukugcina umgogodla ungathathi hlangothi ngangokunokwenzeka nokuthi ibha ihambe ncamashi emugqeni ofanayo.
Ngakho ibha kufanele yehle ngokoqobo bese ikhuphuka ngomugqa oqonde ngokuphelele. Umgogodla kufanele ulondoloze ukuqondana kwawo kwemvelo kulo lonke ukunyakaza. Kodwa-ke, lapho siphushela izinqe zethu phambili, asisabambeleli kunoma iyiphi yalezi zimiso.
Ngempela, ukugxila okuyinhloko akusacindezeli ama-glutes, kodwa umane uphonsa okhalweni phambili. Sizobona lesi sikhundla esiphezulu lapho abantu abaningi befa. Nakulokhu, izinqulu ziphonswa phambili ngakwesokudla ekupheleni kokunyakaza, izinqe zishutheka ngaphansi kwe-pelvis, futhi umhlane ophansi unwebekile.
Lokhu akukona ukucindezela ama-glutes, kodwa kumane nje kuyindlela yokugcina aguge ama-disc futhi kubangele izinkinga ezinkulu zomgogodla eminyakeni ezayo.