# 1 Chifukwa Chomwe Ntchito Yanu Yogwirira Ntchito Sichikugwira Ntchito

Zamkati

• Kodi Muli Nawo? Mayeso
• Kukonzekera Mwamsangamsanga Kuti Mudzuke Ma Booty Anu
• Onaninso za

Mukakhala maola ambiri mutakhala pa desiki tsiku lonse, mutha kukhala mliri wokula kwambiri wotchedwa glute amnesia. Chabwino, ndiye si mliri weniweni (palibe chifukwa chochita mantha ndikutulutsa zanu Oyenda akufa luso lopulumuka), koma ndi vuto lovomerezeka pambuyo pake lomwe silimadziwika kwa anthu ambiri.

Glute amnesia imachitika pazifukwa zingapo: Mukakhala nthawi yayitali (monga kuntchito kapena kuyembekezera mumsewu), minofu yanu imasintha pang'onopang'ono kuti mugwirizane ndi momwe mumayendera ndikusiya minofu yanu ya m'chiuno mwafupi ndipo minofu yanu imatalika. Minofu yanu yaying'ono ya msana ndi m'chiuno zimayamba kubwezera zofunkha zanu zofooka. Popita nthawi thupi lanu limaganiza kuti minofu yoyenera silingathe-kapena sangachite ntchitoyi. Ikafika nthawi yoti mugwire ntchito, thupi lanu limagwiritsidwa ntchito kwambiri kumalipiro awa kotero kuti minofu yosokonekera imakoka kanthu; akhala nthawi yayitali kuyambira pomwe adatsegulidwa kotero kuti aiwala momwe angachitire, chifukwa chake amnesia. M'kupita kwanthawi, kulimbitsa thupi kwanu kumatha kulimbikitsa kusayenerana uku, ndikupititsa patsogolo vutoli (wompwomp), ndichifukwa chake mwina simungathe kuwona zotsatira zomwe mukufuna.

Kodi Muli Nawo? Mayeso

Yambani ndikugona chagada ndi mapazi apansi pansi. Kwezani m'chiuno mwanu mpaka padenga ndikugwira kwa masekondi asanu. Kodi mumamva minyewa iti kuti muzisunga chiuno mwanu? Ngati mukukankhana ndi ana anu amphongo kapena ngati msana wanu ukukuwuzani, mwina mwakhala mukukumana ndi vuto la amnesia. Kenako, yang'anani mbiri yanu pagalasi lalitali. Kodi muli ndi chipilala chachikulu kumbuyo kwanu? Izi zimatchedwa lordosis (kugwedeza msana wanu ndikutulutsa matako anu kwambiri ngakhale Nicky Minaj akuchita manyazi). Izi zikutanthauza kuti ma glutes (ndi pachimake) anu akukhala pang'ono paulesi ndipo osachita nawo mokwanira kuti akhale ndi msana wolimba, wosalowerera ndale. Ma curve ena kumbuyo kwanu ndi abwinobwino, koma akafika pachimake, ma disc anu ophatikizika pakati pa ma vertebrae mumsana wanu amatha kugundidwa ndipo pakapita nthawi amakhala ma disc and ma ululu ena ambiri am'munsi.

Kukonzekera Mwamsangamsanga Kuti Mudzuke Ma Booty Anu

Chifukwa chake matako anu akhala akumenya batani la snooze. Yakwana nthawi yodzuka! Tsatirani izi zosavuta kukonza kuti mukonzekere masewera olimbitsa thupi modabwitsa ndikuwonetsetsa kuti akugwira ntchito yanu. lonse thukuta sesh.

1. Yendetsani: Choyamba, khalani ndi nthawi yopanga mawonekedwe anu m'chiuno. Minofu iyi ikafupikitsidwa, imakhala yopanda chidwi ndipo ikhala ikunyamula zovuta zanu zolimbitsa thupi. Mukazitulutsa, mumatulutsa zovuta m'minyewa yomwe idakulunga nawo. Izi zipangitsa kuti maondo anu osinthasintha abwerere, ndikuyimbirani kuti mutuluke ndikuyamba kugwira ntchito! Yambani ndi kutambasula kutsogolo kwa ntchafu zanu - onetsetsani kuti mukungokhalira kutulutsa minofu yokha osati mafupa kapena katemera. Umu ndi momwe mungagwiritsire ntchito chowongolera thovu.
2. Konzani minofu: Dziperekeni mphindi zisanu musanalowe kulimbitsa thupi kuti muwonetsetse kuti muwonetsetse kuti anyamuka komanso atakhala olimba musanachite masewera olimbitsa thupi. Yesani miyala yolimbitsa mchiuno kuti musiye chizolowezi chanu chodzinyenga chakumunsi. Kenako tengani kagulu kotsutsa kakang'ono ndikukulunga mozungulira mawondo anu. Yalani kumbuyo kwanu kuyamba milatho ya m'chiuno (kuyesa kusuntha kuyambira kale). Ganizirani kwambiri kukankhira pamapazi anu pomwe mukungokhalira kukangana pagululo. Izi zidzadzutsa minofu yanu itatu yonse ya glute. (Ndikufuna: Izi ndizochitanso zozizwitsa zogwira ntchito ku superset ndi ma deadlifts anu.) Yesani kutsegula ndi kutseka mawondo anu (clamshell) ndi gulu lomwe likukulungidwabe kuti mutenthetse glute medius ndi glute minimus (kukhazikika minofu) musanayambe kusuntha.
3. Khalani atcheru: Fananizani zotulutsa zanu ndi gawo lovuta kwambiri pamasewera aliwonse. Izi zithandizira kutengapo gawo kwa minofu kuti izigwira bwino ntchito, kenako zotsatira. Chitsanzo: Pumulani mwachangu mukafika pamwamba pa ketulo. Kutulutsa mpweya ndikofunika kwanu kuti mufinyire matako anu komanso pachimake ndani. Izi zidzakhala chikhalidwe chachiwiri, ndipo mudzakhala ndi chidziwitso cha minofu kuti muyitane minofu yoyenera panthawi yoyenera.
4. Yatsani: Mukayamba kuzindikira momwe chibwenzi choyenera chimamvekera, mutha kuyambiranso bwino ndipo ena ... osati kwambiri. Khalani pamenepo! Pophunzira chiyani satero kumva bwino, pang'onopang'ono mudzasintha kuzindikira kwanu za chiyani amachita.
5. Dziwani izi: Tsatirani ma glute ndi chiuno chanu chosinthasintha ndi ma 7 masewera olimbitsa thupi omwe amalimbana ndi matenda amtundu wakufa.

Liz Doupnik ndi NSCA Certified Personal Trainer yemwe amakhala ndikugwira ntchito ku New York City.

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