Chifukwa Chake Matako Anu Amawoneka Ofanana Ngakhale Mumachita Ma Squats Angati

Zamkati

• Fomu Yanu Ndi C (Yabwino Kwambiri)
• Minofu Yanu ya Glute Siikuwombera
• Simupita Kulemera Kwambiri
• Simukusintha Tempo
• Gulu Lako Likusowa Kuzama
• Mukungogwira Ntchito Zoyendetsa Ndege Kapena Zobwerera Kumbuyo
• Ndinu *Yekha* Mukugwada
• Simukupaka Mafuta Moyenera
• Mukukwapula Kwambiri, kapena Osakwanira
• Onaninso za

Mukutsata pichesi yovuta kwambiri kuposa Amy Schumer yemwe amatsata zamanyazi.Mumakhala osakhazikika, osakhazikika, komanso osakhazikika, ndipo komabe… palibe phindu lililonse. Nchiyani chimapereka?

Kwa imodzi, simungathekwenikweni kusankha kuphunzitsa thupi limodzi. "Magulu samangogwira ntchito mosangalala," akutero katswiri wazakuthupi Grayson Wickham, D.P.T., C.S.C.S., woyambitsa wa Movement Vault, kampani yoyenda ndi kuyenda. "Amagwiritsanso ntchito ma quads, hamstrings, core, flex flexors, ndi kumbuyo."

Chifukwa chake ngati mukuyesera kupanga ma glutes anu, khalani okonzekera minofu yambiri m'munsi mwanu. Izi zati, zotsatira zomanga minofu ndizochedwa, motero azimayi ena amakhumudwa akayamba kusawona zofunkha nthawi yomweyo. (BTW, nachi chifukwa chake ndikofunikira kukhala ndi chotupa cholimba-kuwonjezera pakuwoneka bwino).

"Genetics imathandiziranso kwambiri mawonekedwe a thupi lanu komanso momwe thupi lanu limakhalira," akutero Wickham - koma ngakhale izi sizikutanthauza kuti simungathe kukhala ndi zofunkha zozungulira, zolimba ndi zolimba,wanzeru ntchito, akutero.

Mawu ofunika apa ndi "wanzeru." Pali zolakwika zina zomwe zingapangitse kuti kulimbitsa thupi kwanu kusakhale kogwira mtima kapena kogwira mtima momwe kungathekere komanso kuyenera kukhalira. Pansipa, akatswiri amphamvu amagawana zolakwa zamaphunzirowo, kuphatikiza zomwe mungachite kuti mukonze.

Fomu Yanu Ndi C (Yabwino Kwambiri)

Akatswiri amati mawonekedwe oyipa mwina ndi chifukwa #1 chomwe simukuwona zotsatira. "Squat ndi imodzi mwazochita zabwino kwambiri ndipo ili ndi maubwino ambiri ... koma iyenera kuchitidwa molondola," akutero a Chelsea Ax, D.C., C.S.C.S., katswiri wazachipatala komanso katswiri wazolimbitsa thupi ku DrAxe.com ndi Ancient Nutrition.

"Vuto lomwe ndimawona ndilokuti anthu amayamba kuchita masewera olimbitsa thupi popinda mawondo m'malo momangirira m'chiuno," akutero Axe. Ganizirani izi motere: Mukakhala ndi mpando kumbuyo kwanu, simugwada kuti mubweretse matako anu pansi. Mwachibadwa mumadalira m'chiuno mwanu kuti mukhale pansi pampando popeza uli kumbuyo kwanu. (Yogwirizana: Squat Therapy Ndi Chinyengo Cha Genius Kuphunzira Fomu Yoyenera Ya Squat)

"Iyenso iyenera kukhala kayendedwe komweko mukamasewera squat," akutero. "Mangirirani m'chiuno mmbuyo ndikuganiza zofika mbuyo yanu kumbuyo kwanu." Mukayamba gululi ndi mawondo anu, sikuti minofu yakutsogolo kokha kwa thupi lanu (monga ma quads) imatenga, akutero Wickham, koma mumawonjezera chiopsezo chovulala. (Onani zambiri: Chitsogozo Chochitira Barbell Back Squat Molondola).

Khalani ndi mphunzitsi kuti ayang'ane mawonekedwe anu kapena adzilembeni nokha kuti muwonetsetse kuti zidendene zanu zabzalidwa, kumbuyo kwanu sikuli kuzungulira, mawondo anu sakugwedezeka, komanso kuti mukuyambitsa squat ndi hinge ya chiuno. (Mitu: Iyi ndi imodzi mwanjira zambiri zomwe mungakhale mukuzembera molakwika. Nazi zina 6, komanso momwe mungakonzere.)

Minofu Yanu ya Glute Siikuwombera

Dead butt syndrome ndi mawu owopsa, akutero Wickham. "The glutes sali kwenikweni 'akufa' monga mawuwo akusonyezera ... ngati glutes wanu anali akufa, inu sakanakhoza kuima!" Koma izondi zotheka kuti ma glutes anu sakugwira ntchito mokwanira. Muthokoze moyo wamakono wokhala ndi izi. "Mukakhala pansi, ma glute anu sakugwiritsidwa ntchito. Mukakhala kwambiri, simugwiritsa ntchito minofu yanu yolimba. Izi zitha kukhala zovuta kuzimitsa panthawi yolimbitsa thupi," akufotokoza.

M'malo mwake, "ndizotheka kuti mukungokhala osayatsa ma glutes," akutero, ndipo ngati ma glute anu sakuyambitsa, sakukula.

Kuchita masewera olimbitsa thupi monga gawo la kutentha kwa squat-kapena ngakhale m'mawa uliwonse mukadzuka-kungathandize thupi lanu kuphunziranso momwe mungayatse moto kumbuyo kwanu. "Ndikuganiza kuti milatho yolimbitsa thupi ndi imodzi mwazinthu zabwino kwambiri zoyendetsera glute ngati mungafinyire zolimba pamwamba," akutero Wickham. (Monga bonasi: onjezaninso muzochita zoyambitsa glute.)

Simupita Kulemera Kwambiri

Amayi ambiri ndi amphamvu ndipo amatha kunyamula zolemetsa kuposa momwe amaganizira, akutero nkhwangwa. Ngati mwagunda chigwa cha pichesi, kukwera kulemera kwake ndiye njira yabwino yopitilira. (Boom: Izi ndi zomwe zimachitika Akazi akamakweza kwambiri)

"Nthawi zonse wina akasiya kuona kupita patsogolo, ndimawapangitsa kuti azilemera kwambiri kwa milungu isanu ndi umodzi chifukwa izi zimasokoneza minofu ndikulimbikitsa kukula," atero a Pete McCall, mphunzitsi waumwini, wolankhulira American Council on Exercise, komanso mlengi wa All About Fitness. Podcast.

Izi sizikutanthauza kuchita ma rep max tsiku lililonse. M'malo mwake, Ax imalimbikitsa kuchita ma seti atatu kapena anayi a 6 mpaka 10 reps, ndi nthawi yopuma ya mphindi ziwiri kapena zitatu pakati pawo, molemera momwe mungathere (AHAP). "Mukuyenera kukhala mukulemera kwambiri kotero kuti simukadatha kuchita repu ina moyenera," akutero nkhwangwa.

Simukusintha Tempo

Mutha kukhala kuti mumakonda kuzolowera ndi kuyankha kulikonse, koma mutha kuchita zinthu zodabwitsa posinthasintha nyengo yanu yothamanga kapena kuthamanga. Squat ili ndi magawo atatu: eccentric (kutsika pansi), isometric hold (pause pansi), ndi concentric (kukweza mmwamba). Maphunziro a Tempo amaphatikiza kusintha kwa nthawi iliyonse ya magawo awa #zopeza, atero Wickham.

Wickham akufotokoza kuti: "Gawo lonyamulirali limapangitsa kuti minyewa yaying'ono kwambiri iwonongeke chifukwa ndi nthawi yomwe minofu imakhala yovuta kwambiri." "Izi zikutanthauza kuti ikadzakula, imakulanso, imakhala yokulirapo, komanso yamphamvu." Lingaliro lake: Tsikirani masekondi atatu mpaka asanu, imani pang'ono pansi kwa masekondi amodzi kapena awiri, kenako nkuphulika mpaka kuyimirira.

McCall amakhalanso wokonda kuphunzira pang'ono pang'ono mwamphamvu. "Chifukwa chakuti nthawi yopanikizika ndi yaitali, mudzamva kuti minofu yanu ikugwedezeka pambuyo pobwereza pang'onopang'ono," akutero McCall. Mpake? Osakayikira.

Gulu Lako Likusowa Kuzama

Kuchokera ku CrossFit kupita ku boot camp, "squat at or below parallel" ndi njira yodziwika. "Izi zikutanthauza kuti kumunsi kwa squat, mchiuno mwanu mukufanana kapena pansi pa mawondo anu," akufotokoza Ax. Komabe, anthu ambiri samachita izi, akutero.

Izi zingapangitse kusiyana kwakukulu muzopindula zanu za glute: "Kuti mulimbikitse gulu la minofu, muyenera kutenga minofu kupyolera mumayendedwe awo onse," akufotokoza Wickham.

Pali zifukwa ziwiri zazikulu zomwe munthu sangathe kugwada mozama motere, malinga ndi Nkhwangwa: Mumayika mapazi anu opapatiza kwambiri kapena muli ndi chiuno chochepa. Kukonzekera: "Yesetsani kukulitsa malingaliro anu kuti zidendene zanu zizikhala zapakati paphewa ndipo zala zazing'ono zituluke pang'ono," akutero Khola. Kenako, ikani bumbu lanu kumbuyo ndikupitilira kutsikira momwe mungathere bwino. Ngati simungatsikebe mokwanira, kuyenda ndi vuto lanu; yambani kuphatikiza zoyendetsa mchiuno, bondo, ndi bondo muzochita zanu. Mabowola omwe Axe amakonda kwambiri ndi momwe othamanga amachitira ndi njiwa, koma pali zobowolera zambiri zolimbikitsira zomwe mungayesere. (Kusuntha kwa PS Ankle kumatha kukhudzanso luso lanu lopumira kwambiri.)

Friendly PSA: Kuyenda kokwanira ndikofunikira, koma mawonekedwe ndiambiri. Ingopita pansi momwe mungathere popanda kuwononga mawonekedwe. (Yesaninso chithandizo cha squat, chinyengo chophunzirira mawonekedwe oyenera a squat.)

Mukungogwira Ntchito Zoyendetsa Ndege Kapena Zobwerera Kumbuyo

"Zotsatira sizingachitike chifukwa cha masewera olimbitsa thupi amodzi okha," akutero a Karena Dawn, mphunzitsi wodziwika bwino, wothandizira zakudya, komanso woyambitsa mnzake wa Tone It Up. Kuti apange cholimba champhamvu, chokwanira, akuti ndikofunikira kugwiritsira ntchito minofu mosiyanasiyana.

"Pali mitundu yosiyanasiyana ya ma squat yomwe mungasankhe kuchokera -kubwerera kumbuyo, kutsogolo kutsogolo, goblet squats, plié squats, squat jumps, ndi zina zotero - onjezerani izi kuti mugwiritse ntchito minofu mosiyana," akutero Katrina Scott, mphunzitsi waumwini, wophunzitsa zakudya. , ndi woyambitsa wina wa Tone It Up. (Yesani kusiyanasiyana kochita masewera olimbitsa thupi mu 30-Day Squat Challenge.)

Ndinu *Yekha* Mukugwada

Ma squats ndi abwino, koma siwo * okha * masewera olimbitsa thupi omwe angathandize kupanga unyolo wam'mbuyo (AKA minofu kumbuyo kwa thupi lanu). Ndicho chifukwa chake akatswiri amalangiza kuwonjezera masewera olimbitsa thupi kutisali ma squat oyambira, nawonso: Yesani ma sumo squash, ma deadlifts, mapapu, ndi kubedwa kwa mchiuno kapena kuwombedwa kuti mugundane mbali zosiyanasiyana za glutes, chiuno, ndi khosi lanu. (Zokhudzana: Ophunzitsa Oposa 20 Aulula Zolimbitsa Thupi Lawo)

Ganizirani zowonjezerapo kusintha kwa mchiuno ndi machitidwe osagwirizana ndi kusakanikirana, fotokozerani a Esther Avant, wophunzitsa wovomerezeka wa ACE komanso mphunzitsi wazachipatala ku Esther Avant Wellness Coaching. "Kuponya mchiuno kumadziwika kuti kuyambitsa ma glute bwino kuposa squat," akutero. Kuyesa kumangirira, kulemera kwa thupi, komanso kusiyanasiyana kwa mayendedwe owoneka bwino. (BTW: Nayi kusiyana pakati pa mlatho wa glute ndi chiuno).

Zochita zolimbitsa thupi zosagwirizana-zolimbitsa thupi zilizonse zomwe mumagwiritsa ntchito mbali iliyonse payekha-zidzakuthandizaninso kulimbikitsa matako anu ndikuthandiza kukonza kusamvana kulikonse pakati pa mbali. "Pochita masewera olimbitsa thupi, mumamva minofu yomwe simunadziwe kuti muli nayo," akutero McCall. Kuphatikiza apo, mayendedwe ngati ma squats okwezeka kumbuyo (kapena aku Bulgaria) akugawikana, kunyamula mwendo umodzi waku Romania, mawondo obwerera kumbuyo, ndi masitepe olemetsa, nawonso amakupangitsani kuti mukhale nawo pachimake.

Simukupaka Mafuta Moyenera

Simungathe kupanga zitsulo zamankhwala opanda chakudya choyenera: "Lingaliro loti tidye mwadala mafuta owonjezera akhoza kukhala owopsa kwenikweni, koma nthawi zambiri ndizofunikira kuti mukhale ndi minofu," akutero Avant. "Zowonjezera 100 mpaka 300 zopatsa mphamvu zitha kukhala zomwe mungafunikire kuti mupange ma glute amphamvu, osapaka mafuta ochulukirapo."

Zakudya za pre-and post-workout ndizofunikanso. Musanayambe kuchita masewera olimbitsa thupi, mukufuna kudya ndi kumwa mokwanira kuti muzitha kuchita masewera olimbitsa thupi musanadye kwambiri kotero kuti mumatha kuzimva mozungulira kapena kukhala pamenepo. (Pulogalamu ya koipa, amiright?). "Ngati mukudya pafupi ndi kulimbitsa thupi kwanu, sankhani ma carbs osungika mosavuta," atero katswiri wazamasewera a Fine M.S., R.D., C.S.S.D, C.D.N., mwini wa To The Pointe Nutrition. "Koma ngati muli ndi maola awiri kapena anayi musanachite masewera olimbitsa thupi, idyani chakudya choyenera ndi ma carbs ovuta komanso mapuloteni." (Yesani chimodzi mwazosakaniza musanachite masewera olimbitsa thupi.)

Mukamachita masewera olimbitsa thupi, thupi lanu limagwiritsa ntchito malo ogulitsira glycogen kuti mupeze mphamvu, chifukwa chake mukamaliza kulimbitsa thupi, mukufuna kubwezeretsanso malo ogulitsirawo pomanga ma carbs-omwe thupi lanu limasweka kukhala glycogen, akutero a Fine. Mukufunanso kudya zomanga thupi zowonda, zomwe minofu yanu ikufunika kuti ibwererenso, akutero Avant. "Kulakalaka 1g wa mapuloteni pa paundi ya kulemera kwa thupi patsiku ndicholinga chabwino." (BTW, nazi zomwe zimadya kuchuluka kwa mapuloteni patsiku zimawoneka ngati.)

Mukukwapula Kwambiri, kapena Osakwanira

Kukhazikika kumatsatira mfundo ya Goldilocks: Simukufuna kukwera pang'ono, ndipo simukufuna kusefukira kwambiri.

Zitha kumveka ngati zotsutsana, koma kugwada pafupipafupi kumatha kukulepheretsani kuwona zotsatira, makamaka ngati mukugwada molemera. "Pamene mukugwira ntchito gulu lililonse la minofu, mudzafuna kudzipatsa maola a 48 nthawi yochira pakati pa zokweza. Nthawi zonse mukamayendetsa mphamvu, mumathyola minofu yanu kuti abwerere mwamphamvu, "akutero Dawn. Momwe mungakhalire wofunitsitsa kukulitsa zofunkha, simuyenera kukhala mukugwira ntchito molimbika masiku awiri motsatizana. (Onani: Kodi Muyenera Kukula Nthawi Zingati?)

"Kuyesera kunyinyirika musanachiritsidwe kuli ngati kuyesa kuwonera kanema pafoni yanu ndi mphamvu 10% yokha," akuvomereza McCall. (Yesani njira zotsimikiziridwa mwasayansi izi kuti mufulumire kuchira.)

Izi zati, simungathenso kusewera kawiri pamwezi ndikuyembekeza zotsatira zofunkha. Zotsatira zake, kusasinthika ndi mfumukazi, akutero Wickham. Yesetsani kugunda glutes kamodzi kapena kawiri pa sabata. (Ndipo musatero kokha gwiritsani ntchito zomwe mumakonda: Kuchita zolimbitsa thupi mosiyanasiyana kwambiri kumatha kukhala ndi zovuta zina.)

Mwakonzeka kumanga zofunkha? Yesani kulimbitsa thupi kovuta kwambiri nthawi zonse.

Onaninso za