Ukusebenza i-glutes kusebenzela iinjongo ezininzi, ezimbini ezibaluleke kakhulu: ukugcina ukuguquguquka kwe-hip kunye nokuzinzisa i-pelvis. Nangona kunjalo, kungokwemvelo ukuba eyona ntshukumisa iphambili ethi qatha engqondweni bubuhle kuphela: umnqweno wokuchazwa ngakumbi kunye neempundu eziqingqiweyo. Abantu abaninzi bayazibuza ukuba yintoni ixesha eliqikelelweyo lokuqinisa i-glutes.
Kweli nqaku siza kukuxelela ukuba yintoni na Ixesha eliqikelelweyo lokomeleza i-glutes kwaye yeyiphi eyona mithambo ingcono yokubenza bakhule.
Glute Focus
Nokuba zithini na iinjongo zakho, kufuneka uthathe indlela yobuchule xa kufikwa kwi-glute workouts. Endaweni yokwenza ngokungenangqondo i-squats engapheliyo, Kubalulekile ukuba ufunde i-glute exercises engcono kakhulu enokukunceda ukuba ufezekise iziphumo ezifunwayo kwii-glutes zakho..
Kuyacetyiswa ukuba ubeke phambili ukudibanisa umthambo wokuziqhelanisa nokuqina okunje nge-deadlifts, ukutyhala ngenyonga okanye uku-squats kwindlela yakho yokuzilolonga, ngokufanelekileyo kabini ukuya kathathu ngeveki. Ukwandisa ukubandakanyeka kwezihlunu, gqibezela umsebenzi wakho ngemithambo emibini okanye emithathu eyongezelelweyo ejolise ngokukodwa kwizihlunu zakho zegluteal. Ukufezekisa iziphumo eziphawulekayo, kufuneka kwenziwe kangaphi umthambo we-glute?
I-frequency eyaneleyo yoqeqesho lwamandla e-glute amaxesha amabini ukuya kwamathathu ngeveki. Okubaluleke ngokulinganayo ziintsuku zokuchacha phakathi, ezidlala indima ebalulekileyo ekuphuculeni iziphumo.
Ubuninzi beentsuku zokuphumla phakathi kweeseshoni zoqeqesho lwe-glute zinokwahluka kumntu ngamnye kwaye ziphenjelelwa yimithambo ethile eyenziwayo kunye nenqanaba lamava. Kuyacetyiswa ukuba ushiye a ixesha leentsuku ezimbini ukuya kwezintathu zokuphumla, ngakumbi ukuba ubunzima bufakwe kwisiqhelo. Kule mihla yokuphumla, kucetyiswa ukuba ugxininise ekuqeqesheni amanye amaqela emisipha, njengokwenza umthambo wesisu ngeenjongo ze-toning.
Ngokunika imisipha yakho ixesha elifunekayo lokubuyisela kunye nokulungelelanisa uxinzelelo olufunyenwe kwiseshoni yangaphambili, uvumela ukuba bahlaziye kwaye balungelelanise ngokufanelekileyo. Kubalulekile ukuba uqaphele iimvakalelo zakho zomzimba kunye naluphi na ukwehla okubonakalayo kwamandla phakathi kokuzilolonga. Ukuba ubona ukwehla okukhulu kwamandla ngosuku lwakho lwesibini, Kuyacetyiswa ukuba udibanise usuku olongezelelweyo lokuphumla kwinkqubo yakho yoqeqesho lweveki elandelayo. Oku kuya kukuvumela ukuba uvavanye indlela oziva ngayo kunye nendlela owenza ngayo ngaphambi kokuba uqhubeke.
Iimpazamo eziphambili zokuphepha xa usenza i-glute Workout
Impazamo eqhelekileyo eyenziwa ngabantu xa beqeqesha i-glutes hayi ukubeka phambili imithambo ejolise ngokukodwa kwi-glutes. Nangona kubonakala ngathi kucacile, ihlala ilahlekisa ukucinga ukuba iintshukumo ezithile zomzimba ezisezantsi zijolise kuphela kwi-glutes, njengoko ngokwenene zibandakanya ezinye izihlunu ezibalulekileyo kulo mmandla.
Ukuba injongo yakho kukugxila kwi-glutes yakho kwaye ungena kwindawo yokuzivocavoca kwaye uqale ukusebenzisa i-press yomlenze okanye i-curl press, awuyikufezekisa, kuba aba matshini basebenza ngokuyinhloko i-quads kunye ne-hamstrings.
Ukuba into oyifunayo kukuqinisa i-glutes yakho, Kubalulekile ukukhetha umthambo ojolise ngokukodwa kwezi zihlunu. Oku kubandakanya ukuqonda imisipha emithathu eyahlukeneyo eyenza ummandla we-gluteal: i-minimus, i-medius, kunye ne-maximus. Kukho i-4 iyonke ye-glute-focused exercises enokwenziwa.
Ngokubandakanya iindlela ezine ezicetyiswayo, kubandakanya ibhulorho ye-bench glute, kwi-exercise yakho ye-glute, awukwazi ukusebenza ngokufanelekileyo kungekuphela nje i-glutes yakho kodwa usebenze i-quads yakho kunye ne-hamstrings ngaxeshanye.
Ukuzivocavoca okuphezulu kwe-gluteus
Ibhulorho yeGlute enebhentshi
Ukuthatha isikhundla, fumana ibhentshi kwaye uhlale phambi kwayo, ngamadolo akho aguqe kunye neenyawo zakho ziqinile phantsi; Emva koko, phumla umva wakho ongaphezulu kumda webhentshi.
Qala ngokubeka izinqe zakho ukuze zihambelane namadolo kunye namagxa akho, ukudala umgca ochanekileyo. Phumla umva wakho ongaphezulu kwibhentshi kwaye uthathe umzuzwana ukuba ume ngaphambi kokuba ubuyele kwindawo yokuqala. Phinda le ntshukumo kwi-10 ukuya kwi-12 ukuphindaphinda.
dumbbell deadlift
Unokukhetha phakathi kokusebenzisa iidumbbell ezimbini okanye ibarbell, kunye okanye ngaphandle kobunzima obongezelelweyo. Ukwenza le ntshukumo, qala ngokuguquguqula isinqe sakho namadolo. Bamba i-dumbbell ngokubambelela ngaphezulu, uqinisekise ukuba izandla zakho zibekwe ngokubanzi kunobubanzi bamagxa ngaphandle. Gcina igophe elincinci kumqolo wakho ongezantsi ngelixa kwangaxeshanye usebenzisa izihlunu zesisu sakho.
Bambana nombindi wakho kwaye uphakamise umzimba wakho ongasentla ngelixa ngaxeshanye utyhala isinqe sakho phambili kwaye uziphakamisele phezulu usebenzisa i-barbell okanye iidumbbells. Yenza kusebenze izihlunu zakho ze-gluteal ngokuzibhangisa kulo lonke ixesha lokuzilolonga.
Yehlisa i-barbell okanye ii-dumbbells phantsi, uqinisekise ukuba zihlala zisondele kakhulu emzimbeni wakho. Gqibezela uphindaphindo lwe-10.
Squat Bulgarian
Thatha indawo apho olunye unyawo lubekwe isiqingatha semitha phambi kolunye, ngelixa ngokuzithemba ubeka izandla zakho esinqeni sakho. Phakamisa unyawo lwakho ngasemva kwinqanaba okanye kwibhentshi kwaye, ukuba uyafuna, Unokukhetha ukubamba i-dumbbell kwisandla ngasinye ukwenzela ukuqina okongeziweyo.
Ukwandisa ubunzulu bokwehla komzimba wakho, qiniseka ukuba uguqe ngamadolo ngelixa ugcina ukuma okufanelekileyo kunye namagxa akho emva kunye nesifuba siphakanyisiwe.
Ukuqala umthambo, nqumama okwethutyana phambi kokuba ufake uxinzelelo ngesithende sakho sasekhohlo ukubuyela kwindawo yokuqala. Yenza uphindaphindo oluninzi kangangoko kunokwenzeka kwisithuba semizuzwana engama-30, emva koko utshintshane amacala kwaye uphinde inkqubo.
i-squat enzulu
Thatha isigxina kunye neenyawo zakho zibekwe ububanzi be-hip-width kwaye ubeke ibhande lokumelana emilenzeni yakho, nokuba ngaphezulu okanye ngaphantsi kwamadolo akho. Goba phantsi kwaye ubambe eso sikhundla, emva koko uvule izihlunu zakho ze-gluteal njengoko uphakama.
Ukuhamba ngecala
Ukongeza inqanaba elongezelelweyo lobunzima, zama ukuzithoba kwi-squat kwaye uphakamise unyawo lwakho lwasekhohlo ngelixa uthatha inyathelo elibanzi ukuya ngasekhohlo.
Emva koko, hambisa unyawo lwakho lokunene ukufezekisa umgama we-hip-width phakathi kweenyawo zombini. inqumla kwicala elinye imizuzwana engama-30, emva koko utshintshe indlela okanye enye indlela itotali yemizuzwana engama-60.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nexesha eliqikelelweyo lokomeleza i-glutes yakho kwaye yeyiphi eyona ndlela yokuzivocavoca.