Kodi Ndizotheka Kuchita Ntchito Zochuluka Kwambiri?

Zamkati

• Nkhani Yabwino: Mwinanso Mukusowa Ntchito Yambiri Yoyiyika
• Zambiri Zabwino
• Pulogalamu ya Kulondola Njira yopita ku Booty-Werk
• Onaninso za

Butts akhala ali ndi mphindi, ngati, zaka tsopano. Instagram yakhwima ndi zithunzi za #peachgang komanso zolimbitsa thupi zilizonse -kuyambira ku squats ndi milatho ya glute kupita ku mini-band kusuntha-komwe kumadziwika ndi (wo)man.

Koma kodi ndizotheka kupitilira masewera olimbitsa thupi a butt? Yankho lalifupi: Inde, koma sizophweka kwenikweni. Nazi zomwe akatswiri akunena.

Nkhani Yabwino: Mwinanso Mukusowa Ntchito Yambiri Yoyiyika

Tara Romeo, C.S.C.S., C.E.S., mphunzitsi wa mphamvu, katswiri wokonza masewera olimbitsa thupi, komanso mkulu wa Professional Athletic Performance Center ku Garden City, NY anati: "Timakonda kukhala gulu lolamulira ma quadriceps, momwe timasunthira."

Ngakhale minofu yanu yolimba ndiyolimba, ina ikhoza kuchepa. Phunziro la glute anatomy mwachangu: Gluteus wanu ndi gluteus maximus (minofu yayikulu kwambiri m'chiuno mwanu), gluteus medius (kunja kwa m'chiuno mwanu), ndi gluteus minimus (kumtunda kwanu). Pansi pawo, pali tinthu tating'onoting'ono tomwe timagwira m'chiuno mwanu, chomwe chimagwira kuti mwendo wanu usinthike, kubera (kusunthira kunja kutali ndi inu), kapena kutulutsa (kusunthira mkatikati mwa midline yanu).

"Anthu ambiri ali ndi mphamvu m'mbali zawo zazikulu ndi zopindika chifukwa timagwiritsa ntchito kuyenda, kukwera masitepe, njinga, ndi zina zambiri," akutero a Andrea Speir, omwe adayambitsa Speir Pilates. "Madera ena ofunikira kwambiri am'mbali mwathu-glute medius ndi glute minimus-nthawi zambiri amakhala ofooka chifukwa sitiwalunjika momwe timayenera."

Sikuti mumangokhala ndi mphamvu zopanda nzeru - ngakhale minofu iliyonse ili yamphamvu, mwina simukhala nayo kugwiritsa iwo molondola. "Sikuti kukongola kwathu kumangokhala kofooka, koma ndizofala kuti anthu ambiri sangathe kuyambitsa minofu moyenera," akutero a Romeo.

Yankho liyenera kukhala masewera olimbitsa thupi ambiri, sichoncho? (Kupatula apo, pali zifukwa zambiri ndikofunikira kukhala ndi mphako yolimba.) Osati mwachangu kwambiri.

Zambiri Zabwino

"Kupitilira muyeso kapena mopitilira muyeso, ngati sichikutambasulidwa mokwanira kapena kutambasulidwa mokwanira, kumabweretsa minofu yolimba kwambiri," akutero Matty Whitmore, wophunzitsa ku Bay Club ku Los Angeles. Chifukwa chimodzi, "izi zitha kusokoneza mitsempha ya sciatic," akutero. (Matenda a Piriformis, mwachitsanzo, amatha kuchitika piriformis yanu-kanyama kakang'ono mkatikati mwanu-kamakhala kolimba kapena kotupa ndikusindikiza mitsempha yanu, zomwe zimayambitsa kupweteka kumbuyo, mwendo, ndi kupweteka.)

Kukhala ndi ma glute olimba kapena opitilira muyeso "amathanso kukoka zolumikizira, kuzisintha kuti zisayende bwino, ndikupangitsa kusamvana kwa minofu, komwe kumatha kubweretsa kuvulala," akutero Whitmore.

FYI: Pali minofu kutsogolo ndi kumbuyo kwa ziwalo za m'chiuno (kuphatikizapo minofu yonse mu glutes yanu) yomwe imakoka pelvis yanu mbali zosiyanasiyana. Ngati gulu limodzi laminyewa lili lolimba komanso lina lofooka, zinthu zimatha kusokonekera. "Kuphatikizika kwa minofu yowonjezereka komanso yosagwira ntchito kungathe kusintha kayendedwe kabwinobwino, komwe kumatha kukhala ndi zotsatira zoyipa za nthawi yayitali pathupi komanso momwe mumasunthira," akutero Romeo. (Zokhudzana: Momwe Mungazindikire ndi Kukonza Kusiyanitsa Kwa Minofu Yanu)

Chifukwa chake ngakhale mukuyesera kupanga mphamvu ya glute, simungathe kuchita popanda kulimbitsa bwino minofu ina mderali.

"Ngati mumagwiritsa ntchito zofunkha zanu mochuluka popanda kupatsa chikondi pachimake, miyendo, kapena minofu yam'mbuyo, nthawi zambiri imayambitsa kutsekeka kumbuyo," akutero Speir. Tangoganizani kuchita squat: M'chiuno mwanu mumasinthasintha ndikumangirira, ndipo ma glutes anu amagwira ntchitoyo. "Kukhazikika kumeneku kutsogolo kumapangitsa kuti pakhale zovuta m'mbuyo pakapita nthawi, zomwe zimatha kubweretsa mavuto. Mukufuna kuwonetsetsa kuti mukukulitsanso kutsogolo kwa thupi, mukugwiritsa ntchito abs yanu ndi msana wanu, ndikutambasula kuti muthandize kupewa kutsika kumbuyo. "

Pulogalamu ya Kulondola Njira yopita ku Booty-Werk

Cholinga chochita masewera olimbitsa thupi kawiri kapena katatu pa sabata, atero a Romeo. Izi ziwathandiza kuti akhale olimba popanda kuwonjeza.

Komanso ndikofunikira: Onetsetsani kuti mukuchita masewera olimbitsa thupi moyenera. "Ngati simungathe kuyambitsa minofu, sizingatheke kuti mugwiritse ntchito minofu," akutero Romeo.

Yambani poyesa kuyesa kuyambitsa: Gona kumbuyo kwako miyendo yonse itayikidwa pansi ndi dzanja pansi pa tsaya lililonse. Popanda kusinthasintha kapena kuyambitsa minofu yanu ya quadriceps, yang'anani kufinya glute yolondola ndi glute yakumanzere padera. Mukatha kudzipatula kusuntha uku, pita patsogolo mwa kugwada ndikubwereza kufinya. Mukadziwa izi, yesetsani kufinya uku, atero a Romeo. (Yesaninso machitidwe ena a glute activation.)

Pindani kuweramira m'chiuno: "Kuphunzira kupendekera m'chiuno ndikofunika kwambiri kuti masewera onse apambane," akutero Romeo. Cholinga chake ndi kusunga pelvis yosalowerera ndale ndi msana.Ganizirani izi: Ngati m'chiuno mwanu munali chidebe chachikulu chodzaza madzi, sichingatulukire kutsogolo kapena kumbuyo. (Nayi kalozera wathunthu wamomwe mungadziwire kuwongolera m'chiuno ndikugwiritsa ntchito moyenera mukamachita zolimbitsa thupi.)

Sungani bwino: "Zimakhala zachizolowezi kuti munthu yemwe ali ndi glute ofooka kapena osagwira ntchito amakhalanso ndi minofu yam'mimba yofooka. Awiri ofookawa amayambitsa maulalo olimba mchiuno komanso kumbuyo kwenikweni," akutero Romeo. Onetsetsani kuti pakuchita masewera olimbitsa thupi aliwonse, mukuchitanso masewera olimbitsa thupi ngati thabwa (poyang'ana kwambiri kuti musamapendeke m'chiuno mwanu pamene mukuigwira). Anthu ambiri amanyalanyazanso kugwiritsa ntchito ma glute medius (kunja kwa ntchafu / glute) panthawi yolimbitsa thupi, akutero Speir. Yesani ma clamshell ndi masewera ena otsegula m'chiuno ndi gulu laling'ono kuti mulimbikitse gawo lofunikira la matako anu.

Musaiwale kutambasula: Sungani minofu yanu ya glute kuti isapezeke nawonso yolimba ndi thovu loyendetsa ma glute anu, ndikuchita kutambasula kwa msana, kutambasula kwachinayi, kutambasula mafupa, ndi kutambasula mchiuno, akutero Speir.

"Nthawi zonse kumbukirani: Zambiri zazinthu zilizonse zitha kukhala zoyipa, ndipo moyo umangokhala wolinganiza bwino," akutero Whitmore.

Onaninso za