Zolimbitsa Thupi 4 Zoyenera Kuchita Tsopano (Chifukwa Magulu Amphamvu Amapanga Kusiyana Kwakukulu)

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Mutha kukhala ndi nkhawa pakupanga zofunkha zolimba kuti mudzaze ma jeans omwe mumawakonda, koma pali zochulukirapo kuposa zolimba kuposa momwe buluku lanu limakwanira! Kumbuyo kwanu kumakhala ndi minofu ikuluikulu itatu: glute maximum, glute medius, ndi glute minimus. Gulu lofunikirali la minofu limatambasula m'chiuno (chimakoka ntchafu kumbuyo kwanu), limatulutsa chiuno (kusuntha kwanu kumbali), ndikuzungulira mkati ndi kunja kwa chiuno. Mwachidule, iwo ndi ofunika kwambiri, koma nthawi zambiri amakhala ofooka komanso osagwira ntchito.

Ntchito zathu zambiri zimafuna kuti tizingokhala nthawi yayitali kuti ma glute athu "azimitse" kapena kusiya kuwombera moyenera, moyenera, komanso mwamphamvu momwe ayenera. Mitsempha yathu ikasiya kuwombera, minyewa yathu (minofu yomwe imakoka ntchafu patsogolo) imalimba ndipo imatha kuvulaza. Mukamanga zofunkha zolimba, Nazi zina mwazabwino zomwe mungayembekezere.

Kumenya kupweteka kwakumbuyo: Sindinakhulupirire kuti ululu wanga wam'munsi unatha nditayamba kuganizira kwambiri za kumanga minofu yanga. Ma glutes anu amagwira ntchito kuti akhazikitse pelvis ndikusunga umphumphu wakuyenda m'chiuno. Akakhala olimba, kumbuyo kwanu sikumakhala ndi vuto lanu.

Onjezani masewera othamanga: Ngati mukufuna kukhala wothamanga wamphamvu, ndi nthawi yoti muyambe kukwatirana. Ma glute amphamvu amathandizira kuthamanga kwanu, kulimba mtima, ndi luso lodumpha, ndipo mayendedwe ambali ndi mbali nawonso amakhala osavuta. Nthawi iliyonse mukatenga sitepe, ma glute max anu amalimbitsa mafupa anu a m'chiuno ndi SI kuti akhale okhazikika. Mukathamanga, izi ndizofunika kwambiri, chifukwa mphamvu ya mphamvu imawonjezeka kwambiri pa kugunda kwa phazi lililonse.

Pewani kupweteka kwa bondo: Mankhwala amphamvu a glute amachititsa chiuno kukhala chokhazikika kuti zisagwedezeke mbali ndi mbali. Mimbulu yanu ikakhala yosakhazikika, imapanikiza kwambiri maondo anu ndi akakolo kuti mubweze. Pamene kumbuyo kwanu kuli kolimba, kumathandiza kupewa izi mwachibadwa, kukutetezani kuvulala.

Tsopano mukudziwa zomwe ma glutes anu amakuchitirani, ndiye apa pali njira zinayi zomwe mungawachitire!

Malo Okwezeka Ogawanika

Kaya muli pa mpira kapena panja pa benchi, squat yokwera yokwera (aka Bulgarian split squat) imagwiradi ntchito matako anu. Makamaka, imagwiritsa ntchito ma glute max mukamaimilira, ndipo glute med amasunga m'chiuno mwanu ngakhale mapazi anu ali mundege ziwiri zosiyana:

A Yambani mwa kuyika pamwamba pa phazi lanu lakumanja pabenchi, mwendo wanu wamanzere ulunjika. Gwirani bondo lanu lakumanzere, gwirani kumanja kwanu, ndikutsitsa chiuno chanu pansi. Mukufuna phazi lanu lakumanzere kuti likhale locheperako kotero kuti mukatsitsa mchiuno mwanu, bondo lanu limakhalabe pamwendo wanu.

B Onetsani mwendo wanu wamanzere ndikubwerera kumalo oyambira. Izi zimamaliza rep.

Bridge Limodzi Limodzi

Kondani kusuntha kwakumbuyo komwe kumagwiritsanso ntchito ma hamstrings, inunso! Glute max imathandiza kukankhira pelvis yanu mmwamba ndi hamstring yanu pamene glute med imasunga chiuno chanu mukuyenda motere:

A Bodza kumbuyo kwanu, ndipo ikani manja anu pansi kuti mukhale olimba pamene mukuwerama mwendo umodzi ndikukweza mwendo winawo pansi.

B Kukanikiza chidendene chanu pansi, kwezani m'chiuno mwanu, kuti thupi lanu likhale lolimba mlatho.

C. Pepani thupi lanu pansi kuti mumalize kuyambiranso.

The Clam

Clam imalimbana ndi glute med ndipo imathandizira kupanga kuwongolera m'chiuno. Onani Clam ikugwira ntchito muvidiyoyi:

A Yambani ndi kugona mbali yanu yakumanzere. Bweretsani mawondo anu ndi m'chiuno ku bend ya digirii 45. Ikani chiuno chanu chapamwamba kutali ndi mutu wanu kuti muchotse chiuno chanu pansi. Khalani osalowerera ndale nthawi yonseyi.

B Kwezani bondo lanu pamwamba, kusunga zidendene zanu pamodzi. Bweretsani mmbuyo poyambira, kuonetsetsa kuti simukusuntha chiuno kapena chiuno.

C. Bwerezani kwa masekondi 30 mpaka mphindi imodzi, kenako sinthani mbali.

Kukhudza Mwendo Umodzi

Mukusunthika kwamiyendo imodzi, ma glute max amagwiranso ntchito momwe mumayimira, ndipo med imagwiritsidwa ntchito kukhazikika. Cholinga chanu chiyenera kugwira ntchito kuti mukhalebe bwino!

A Yambani kuyimirira ndi kulemera kwanu konse pa phazi lanu lakumanzere.

B Kusunga msana wanu wautali, fikirani kutsogolo, kugwada bondo lanu lakumanzere ndikukhudza zala zanu zakumanja pansi. Sungani abs yanu kuti ikhale yolimba. Mwendo wanu wakumanja upita kumbuyo kwanu kuti ukuthandizeni kulinganiza.

C. Lembani chidendene chanu chakumanzere pansi mukakweza torso yanu kuti mubwerere poyimirira, ndikubweretsa zala zakumanja kuti zikhudze pafupi ndi phazi lamanzere. Izi zimamaliza rep.

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