Kodi Mapampu Achule Ndi Chiyani, Ndipo Kodi Ndi Oyenera Kuonjezera Mukuchita Nanu Ulemerero?

Zamkati

• Kodi Pampu Yachiphuphu Ndi Chiyani?
• Ubwino Wochita Zolimbitsa Thupi Pampu wa Chule
• Momwe Mungapangire Masewero a Pampu ya Chule
• Ndani Ayenera Kuchita Mapampu Achule?
• Momwe Mungawonjezere Mapampu a Frog pamasewera anu
• Onaninso za

Pazochita zonse zomwe mungawonjezere kuntchito yanu, pampu ya chule ikhoza kukhala yovuta kwambiri. Sikuti mumangoponyera m'chiuno mumlengalenga ndikuyitcha masewera olimbitsa thupi, koma mawondo anu amafalikira mphungu kupanga chinthu chonsecho kukumbukira ulendo wopita ku gyno osati masewera olimbitsa thupi. Chabwino, akatswiri angakuuzeni kuti ngakhale zili choncho, ndi bwino kudziwa ntchito yapope ya achule - kuyang'ana m'mbali kumayenera kutembereredwa.

Zitha kuwoneka ngati fashoni yomwe ili yodabwitsa, koma "mpope ya chule ndi ayi ntchito yatsopano - yakhala ikugwiritsidwa ntchito kwa zaka zambiri mu mphamvu, Pilates, ndi makalasi a yoga mofanana," malinga ndi Anel Pla, CPT, mphunzitsi waumwini ndi Simplexity Fitness. muzolimbitsa thupi zanu.

Dziwani zambiri za zolimbitsa mpope za chule ndi zabwino zake zonse zofunkha.

Kodi Pampu Yachiphuphu Ndi Chiyani?

Zopangidwa ndi mphunzitsi Bret Contreras (wotchedwa Glute Guy) mapampu achule kwenikweni ndi mwana wachikondi wa gulugufe kutambasula ndi glute mlatho. Kwenikweni, mumagona chagada, bweretsani phazi lanu kuti mugwedeze mawondo anu, ndikukweza m'chiuno mwanu pamwamba padenga, akufotokoza motero Albert Matheny, RD, CSCS, COO wa ARENA Innovation Corp, ndi woyambitsa nawo wa ARENA Innovation Corp. SoHo Strength Lab ku New York City. Ndi njira yofananira yoyenda ngati mlatho wa glute, koma miyendo yanu ili yosiyana.

Ubwino Wochita Zolimbitsa Thupi Pampu wa Chule

Chidziwitso chachikulu kutchuka kwa zolimbitsa mpope za chule ndi momwe zimasiyanitsira komanso kulimbitsa minofu yanu. Makamaka, imagwiritsa ntchito gluteus maximus (minofu yayikulu kwambiri, yomwe imagwira kutambasula m'chiuno mwako ndikusinthasintha miyendo yakunja) ndi gluteus minimus (kanyama kakang'ono kwambiri kanyama, kamene kali pansi pa gluteus maximus ndi gluteus medius, ndikukulolani kusuntha miyendo yakunja ndikuzungulira mozungulira), malinga ndi Pla.

"Minyewa ya glute ikakhala yolimba, kuchepa kwanu kumawongolera, mumakhala ndi ululu wochepa, ndipo mumakhala ndi mwayi wowoneka bwino," akutero. Kukhala ndi ma glute olimba kumakuthandizani kuti mumalize bwino osati kungolimbitsa thupi kwanu komanso zochitika za tsiku ndi tsiku.

Kuphatikiza apo, zolimbitsa thupi za pampu ya chule zimagwiritsa ntchito minofu imeneyi popanda kufuna katundu wina wowonjezera, kuwapangitsa kukhala othandiza makamaka kwa anthu omwe adavulala kale m'maondo kapena mwendo. , kapena squats kutsogolo. Anthu omwewo atha kuwona kuti kupanga mapampu olemera achule ndi njira yowonjezerapo katundu popanda kuyambitsa zowawa zomwe zimakhalapo nthawi zonse. (Yesani masewera olimbitsa thupi a HIIT awa omwe adapangidwira anthu omwe ali ndi ululu wa mawondo.)

Mapampu achule amakuthandizaninso kuphunzira momwe mungayambitsire minofu yanu poyambira kuti mupindule kwambiri ndi mayendedwe ena olimbitsa thupi.Pla anati: "Anthu ambiri amakhala atakhala pansi akugwira ntchito patsogolo pa kompyuta, amangokhala pamsewu, kapena amakhala pakama osathanso kulumikizana." Pakapita nthawi, izi zingakulepheretseni kuti muzitha kuchita bwino (motero kuitanitsa) minofu yonse m'chiuno mwanu. Colloquially, izi zimadziwika kuti dead butt syndrome, ndipo pakapita nthawi zimatha kubweretsa kusunthika, kupweteka kwamalumikizidwe, ndi mabala am'munsi kapena zovuta, malinga ndi Pla.

Komabe, mapampu achule atha kugwiritsidwa ntchito kuphunzitsira thupi momwe angapangire zinthu zopanda pake komanso zotopa. Chifukwa m'chiuno mwanu muli malo ozungulira kunja, mumatha kuyambitsa ma glute anu mokulirapo kuposa momwe mumachitira muzochita zambiri zolimbitsa thupi, kuphatikiza mlatho wokhazikika wa glute, akufotokoza Pla. "Palibenso chosankha china kupatula kugwiritsira ntchito maulemu anu pamalopo [otayidwa]," akutero. Chitani masewera olimbitsa thupi pafupipafupi (i.e. kawiri pa sabata), ndipo mudzatha kuletsa matenda a butt wakufa ndikulowa mumphamvu yanu ya glute kuti mutha kukweza molemera ndikuthamanga mwachangu, akutero.

Mapampu ena achule achuma amathandizira kulimbitsa? Minofu yanu yolanda mchiuno, malinga ndi Pla. Ndipo chifukwa chakuti amagwiritsa ntchito minofu yanu m'chiuno kuchokera kuzunguliridwa ndi kunja, mapampu achule ali ndi phindu lina lothandizira kusintha kusunthika kwa mchiuno, komwe tingakumane nako, ambiri a ife titha kugwiritsa ntchito. (Onani Zambiri: Kutambasula Kwabwino Kwambiri Kumatambasula Kuti Muchepetse Minofu Yolimba ndi Kuonjezera Kusinthasintha).

Momwe Mungapangire Masewero a Pampu ya Chule

Kaya mukupanga mapampu achule olemera thupi kapena mapampu achule molemera, sungani masitepe asanu awa kuchokera ku Pla kuti muwonetsetse mawonekedwe oyenera. (Mutha kuwonanso kanema wa YouTube uyu yemwe akuwonetsa Contreas akuyang'ana pampu yolemera thupi ndi dumbbell chule.)

1. Gona kumbuyo kwako ndikubweretsa mapazi ako pamodzi kukhala "chule" (kapena "gulugufe"), uku ukuwombera mapazi ako pafupi ndi matako momwe ungathere.
2. Ngati mukuchita masewera olimbitsa thupi ndi thupi lanu lolemera kwambiri, mutha kuyesa kumenya zibakera ndi manja anu ndikukhomerera zigongono zanu pansi, motero mikono yanu ili mozungulira pansi. Kugwiritsa ntchito dumbbell? Igwireni mbali zonse ndikuipumira m'chiuno mwanu.
3. Kenaka, jambulani mimba yanu pansi kuti mugwirizane ndi gawo lanu lapakati.
4. Kanikizani msana wanu pansi. Kenaka, sungani chibwano chanu m'khosi mwanu, nthiti pansi, ndi mapewa pansi, kanikizani pansi ndi m'mphepete mwa mapazi anu ndikukankhira chiuno chanu ku denga.
5. Imani pamwamba musanatsitse matako anu pansi ndi kuwongolera. Bwerezani.

Matheny amalimbikitsa kuonera kanema wazolimbitsa thupi zomwe zimaphatikizapo zolankhula, musanayese.

Ndani Ayenera Kuchita Mapampu Achule?

Anthu ambiri atha kupindula ndi zolimbitsa mpope za chule. Makamaka, ndizabwino kwa anthu omwe akhala akuvutika kuyambitsa ma glute awo m'mbuyomu, kapena omwe nthawi zambiri amaphunzitsa maphunziro apansi komanso opepuka, atero a Pla.

Izi zati, Contreras wawona kuti si aliyense. M'mauthenga ake a Instagram, adati pafupifupi munthu m'modzi mwa atatu samva mapampu achule m'mitima yawo, chifukwa chamatupi awo amchiuno komanso mawonekedwe ake. Contreras akusonyeza kuti "yesani ndi kukula kwake, kuwomba kwa phazi, kulanda / kuzungulira kunja, kuya, ndi kupendekeka kwa chiuno kuti muwone kusiyana komwe kumakupindulitsani." Komabe, ngati malingaliro achule samamveka bwino, osangochita, akutero. Ngati ndi inu, yesani mlatho wopapatiza kapena wotambalala m'malo mwake.

Chizindikiro chimodzi chodziwikiratu kuti muyenera kudumpha mapampu achule ndikuti kuyenda kwanu m'chiuno sikukulolani kuti mulowe m'malo agulugufe. Pankhaniyi, Matheny akuwonetsa kuti azichita milatho yoyambira m'chiuno, m'malo mwake. "[Izi] zimafuna kutsegula pang'ono m'chiuno," akutero. "Muthanso kusintha mapampu achule kuti mchiuno mwanu musatseguke pang'ono, ndikuwonjezera pang'ono pang'onopang'ono nthawi yayitali."

Momwe Mungawonjezere Mapampu a Frog pamasewera anu

Ndendende momwe mumaphatikizira mapampu achule zimatengera kulimba kwanu, masitayilo ophunzitsira, ndi zolinga zolimbitsa thupi. Koma kawirikawiri, Pla amalimbikitsa oyamba kumene kuchita magawo atatu a 12 mpaka 20 reps, ndikuti othamanga otsogola kwambiri amapanga magawo atatu a 30 mpaka 50 reps. "Njira ina ndikupanga kulimbitsa thupi kwa pampu ya chule ndikupanga ma max reps mu mphindi," akutero.

Voliyumu yakuya (3 × 50) ikayamba kukhala yosavuta, Matheny amalimbikitsa kuti mayendedwe azikhala ovuta powonjezerapo magulu olimbana kapena ziphuphu m'mapampu anu achule. Muthanso kuwonjezera katundu pagululo ndi mini barbell, kettlebell, kapena slam mpira. Chikumbutso: Popeza pampu ya chule imagwira ntchito ngati cholumikizira chabwino cha glute, onyamula amathanso kuchita nawo ngati gawo lotenthetsera kuti akonzekeretse minofu ya tsiku la butt.

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