3 Kusunthira Kulimbitsa Minofu Yaikulu Yathupi Lanu - Matako Anu

Zamkati

• Kodi minofu ya glute ndi chiyani?
• Chifukwa chiyani kuli kofunika kwambiri kuphunzitsa minofu yaulemerero?
• Zochita zitatu zabwino kwambiri za glute
• 1. Kutenga m'chiuno
• 2. Kuyenda kwamiyendo pambuyo pake
• 3. Lulu wopindika
• Tengera kwina

Yakwana nthawi yosintha zokambirana zamatako

Nthawi zambiri, minofu yathu yakumbuyo imachotsedwa pamitundu ya Instagram, "zofunkha," ndi ma bikini bootcamp. Kuti mumveke bwino: palibe cholakwika chilichonse kuwonetsa matako anu, kapena kufuna kuti mupange zokongola za derrière.

Koma kujambula chakumbuyo kwanu sikuyenera kukhala chinthu chokongoletsa kwenikweni. Chowonadi ndichakuti, minofu yathu yolimba imachita zambiri kuposa kungotipangitsa ife kuwoneka bwino mu mathalauza a yoga. Amatithandiza kukhalabe olimba ndikuchita zina monga kuthamanga, kudumpha, ndi kukwera.

Ngati simunaphatikizepo mayendedwe omwe amayang'ana minofu yanu mukulimbitsa thupi kwanu, mukuphonya kulimbitsa gulu lofunikira kwambiri mthupi la munthu.

Kodi minofu ya glute ndi chiyani?

Popanda kulowerera kwambiri mu anatomy ndi kinesiology, ma glute anu amagawika minofu itatu:

• Gluteus maximus. Uwu ndiye minyewa yayikulu kwambiri, yoyang'anira mawonekedwe a matako anu. Zimatithandiza kuti tikhale okhazikika tikakhala kapena kuimirira. Gluteus maximus yanu ndiyofunikiranso pazinthu zomwe zimafunikira mphamvu kuchokera kumunsi kwanu: kudumpha, kuthamanga, kuyimirira, kukwera masitepe, ndi zina zambiri.
• Gluteus medius. Gluteus medius ili pakati pa gluteus maximus ndi gluteus minimus. Udindo wake, monga gluteus minimus, ndikuthandizira kuzungulira kwa mwendo ndi kukhazikika kwa mafupa a chiuno.
• Gluteus minimus. Kanthu kakang'ono kwambiri komanso kakuya kwambiri mwamphamvu mwamphamvu kwambiri, gluteus minimus ndiyofunikanso potembenuza miyendo yakumunsi ndikusungabe mafupa a chiuno tikasuntha.

Kuphatikiza pa izi zitatu, tensor fasciae latae - yomwe imadziwika kuti IT band - imathandizira kusinthana ndi mafupa komanso kukhazikika pamondo tikamayenda kapena kuthamanga.

Chifukwa chiyani kuli kofunika kwambiri kuphunzitsa minofu yaulemerero?

Kaya mukuyesera kuti mutenge zofunkha zazikulu kapena ayi, mukufunikirabe kulimbikitsa ma glutes anu.

Ganizirani za kangati zomwe mumachita zinthu monga kuyenda, kuimirira, kapena kugwiritsa ntchito masitepe - popanda glutes, kusunthaku sikungatheke.

Tsoka ilo, ambiri aife tikufooketsa minofu yathu ndi zomwe timachita tsiku lililonse: kukhala. Malinga ndi kafukufuku wopangidwa ndi ergonomic wopanga Ergotron, 86 peresenti ya ogwira ntchito ku America nthawi zonse amayenera kukhala tsiku lonse, tsiku lililonse. Ndipo ndizo ntchito chabe.

Phatikizani maola ochuluka pa desiki yanu ndi madzulo anu Netflix kumamwa mowa pa bedi ndipo muli ndi njira yothandizira ma glute ofooka komanso zolimba mchiuno, minofu yomwe imathandizira kukoka miyendo yanu kumtunda kwanu.

Mavutowa atha kuyambitsa mavuto akulu azigawo za thupi kupitirira matako anu, kuphatikiza kupweteka kwa msana ndi kupweteka kwa bondo. Ndicho chifukwa chake ndikofunikira kuti mulimbitse mathero anu akumbuyo.

"Kunyalanyaza minofu yaulemerero, kuphatikiza moyo wongokhala, kumatha kubweretsa zovuta kuyambira pachiuno ndikufika mpaka phazi, kapena mpaka kumtunda kwa khomo lachiberekero," akutero a Jake Schwind, BS, NASM wophunzitsa komanso kukhala ndi maphunziro a Schwind Fitness kumpoto kwa Virginia.

Mwina vuto lakukhala silikukhudzani kuntchito, kapena ndinu m'modzi mwa 23% omwe amalandila kuchuluka kwa masewera olimbitsa thupi sabata iliyonse. Ngakhale mutakhala othamanga, othamanga, kapena munthu wokangalika, mukufunikirabe kuphunzitsa ma glute anu.

Ndipo pali kafukufuku wotsimikizira - kafukufuku wa 2015 adawonetsa kuti kutsegulira kwakukulu kumalimbitsa mphamvu yomwe imapangidwa ndikudumpha kuchokera pamalo osokonekera. Kafukufuku wina yemwe adachitika mu 2012 adawonetsa kuti "masewera olimbitsa thupi omwe amalimbana ndi gulu laminyewa amathandiziranso kuphulitsa mphamvu."

Kubwereza: Sikuti matupi anu akulu kwambiri, amphamvu kwambiri mthupi lanu, kuwaphunzitsa kudzakuthandizani kuti mukhale okhazikika, kuchepetsa kupweteka kwakumbuyo, ndikupanga liwiro ndi mphamvu panthawi yochita masewera olimbitsa thupi komanso masewera othamanga.

Pali funso limodzi lokha lomwe latsala: Ndi njira iti yabwino yophunzitsira ma glute anu?

Zochita zitatu zabwino kwambiri za glute

Ngakhale mutha kuyambitsa chidwi chachikulu pamagulu azitsulo zamakina, kukweza uku sikophweka kuchita, makamaka ngati mwabwera kumene ku masewera olimbitsa thupi.

Schwind akuti: "Zokwera kumbuyo ndi kuwonongeka ndizabwino kuchita masewera olimbitsa thupi, koma anthu ambiri amavutika kukhala ndi mawonekedwe olondola ndi mayendedwe awa," akutero a Schwind.

Kukhazikika kumangofuna gluteus maximus. Kuti mukhale wokwanira bwino (pun), muyenera kuchita zosunthika zomwe zikumenya zonse ya minofu yomwe tatchulayi.

Nazi masewera olimbitsa thupi atatu omwe mungawonjezere kuntchito yanu:

1. Kutenga m'chiuno

Zomwe zimatchedwanso "milatho," zochitikazi ndizofotokozera.

1. Mutagona pansi mikono yanu ili m'mbali, mawondo atapinda, ndi mapazi atakulowererani, kakamizani zidendene zanu pansi kwinaku mukuyendetsa m'chiuno mwanu.
2. Pitani pang'onopang'ono ndikukhazika mtima pansi ndikumangirira minofu nthawi yonseyi.

Ngati simunachitepo chiuno m'mbuyomu, yambani kugwiritsa ntchito kulemera kwanu kokha. Mukangozipeza, mutha kuwonjezera kulemera poyika mosamala mpira, kettlebell, kapena barbell mdera lanu la m'chiuno. Kukana kowonjezera kumathandizira kuti ma glute anu akhale olimba.

2. Kuyenda kwamiyendo pambuyo pake

Yambani mwa kuyika bande yolimbana mozungulira miyendo yanu, pamwambapa pamwamba pa mawondo. Ngati mukufuna kuwonjezera kuvutikako, ikani gululo pansi pamiyendo yanu, pamwamba pamiyendo yanu.

1. Kuti musunthire, kankhirani kumbuyo kwanu ndikugwadira ngati kuti mukukwapula.
2. Sungani msana wanu molunjika ndikugwira pakati panu pamene mukuyendetsa phazi lanu lakumanja masentimita 8-10 kumanja, kenako bweretsani phazi lanu lamanzere.
3. Kenako, bwerezani ndi mwendo wina.

Chofunika ndikuthamangitsa miyendo yanu ndi chiuno chanu.

Gluteus medius ndi minimus ndizofunikira kwambiri pakusuntha komwe kumafuna kutenga, kapena kusuntha kuchoka pakati pa thupi. Ndikumayenda koyenda mozungulira, mumayang'ana ku glute komanso minyewa yam'chiuno.

Mukakhala bwino, mutha kukulitsa kuvutikako pogwiritsa ntchito gulu lokulirapo lomwe limalimbana kwambiri, kapena kusunthira gululo kumtunda kumiyendo yanu.

3. Lulu wopindika

Sikuti kokha ma curtsy lunge adzalembera timagulu tating'onoting'ono ta gluteus medius ndi minimus, imasinthanso kwambiri kutengera mulingo wanu.

1. Yambani poyima ndi mapazi anu mozungulira paphewa.
2. Ndi msana wowongoka komanso wolimba, bweretsani mwendo wanu wamanzere kumbuyo ndi kunja kwa phazi lanu lamanja.
3. Gwetsani m'chiuno mwanu mpaka mutayandikira pansi, kenako mubwerere pomwe mwayambirapo.
4. Bwerezani kubwereza 4 ndikusintha miyendo.

Kuphatikiza pa ma glute anu, ma curtsy lunge amapanganso ma quadriceps anu, ana ang'ombe, ndi opondereza m'chiuno.

Kuti mayendedwe akhale ovuta kwambiri, gwirani kettlebell kapena dumbbell. Muthanso kupuma pang'ono kwa masekondi angapo pansi pazoyenda kuti muwonjezereko kutentha kwina.

Tengera kwina

Zilibe kanthu kuti zolinga zanu zolimbitsa thupi ndi ziti kapena komwe muli paulendo wanu, kulimbitsa matako anu kudzakuthandizani kukhala wathanzi, wopanda ululu, komanso kukonza magwiridwe antchito.

Tsopano pita kuti Sir-Mix-A-Lot azinyadira ndikumanga zofunkha zija!

A Raj Chander ndi mlangizi komanso wolemba pawokha pawokha wotsatsa pa digito, kulimbitsa thupi, komanso masewera. Amathandizira mabizinesi kukonzekera, kupanga, ndi kugawa zomwe zimapangitsa kutsogolera. Raj amakhala ku Washington, D.C., komwe amasangalala ndi masewera olimbitsa basketball komanso mphamvu mu nthawi yake yaulere. Tsatirani iye pa Twitter.