Chifukwa Chomwe Chiphokoso Champhamvu Chidzakupangitsirani Kukhala Wothamanga Wabwinoko

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Muyenera kuti mumachita squats pachifukwa chomwecho aliyense amawachita - kuti apange chozungulira, chosema kwambiri. Koma ngati muyang'ana mpikisano wa masewera a Olimpiki, mukhoza kuonanso zofanana pakati pa othamanga-matako awo amphamvu a squat-sculpted. Ndiye kugwirizana kotani ndi ntchito yanu ya glute ndi nthawi yanu yothamanga? Jordan Metzl, MD, dokotala wazamankhwala yemwenso ndi wothamanga kwambiri, adalongosola momwe ma glutes amafunikira pakuthamanga. Yankho lalifupi: Zoonadi, zofunika kwambiri.

"Ndikuwona othamanga masauzande ambiri muofesi yanga chaka chilichonse ali ndi zovulala, ndipo ndapeza kuti cholakwika chomwe anthu amangochita ndikuti sanali kulimbitsa mphamvu kuti achepetse kuvulala kwawo, ndipo makamaka sanali kulimbikitsa matsenga awo, "akutero Metzl.

Chifukwa chiyani ali ofunikira kwambiri? Ngati ma glute anu ali ofooka ndipo osachita nawo nthawi yomwe mukuyenda, mphamvu zochuluka zomwe zimachokera pansi zimagunda timiyendo tanu tating'onoting'ono, tomwe timatha kuvulaza mwana wa ng'ombe, kupindika kwa khosi, ndi kuvulala kwa tendon ya Achilles. "Kulimbitsa ma glutes anu kumawalola kugawana kapena kuchepetsa mphamvu yakuthamanga kwanu, ndikuyiyika mumitsempha yayikulu, yamphamvu," akutero Metzl. "Ma glutes amapanganso mphamvu zambiri, kotero mumathamanga mofulumira komanso mogwira mtima." (Werengani zaupangiri ndi zidule Zopewera Zovulala Zisanu Zomwe Zimathamanga.)

Metzl amamvera kwambiri za zofunkha za othamanga kotero kuti adayamba ngakhale hashtag combo: #strongbutt, #happylife. Anadzanso ndi dzina la zomwe zimachitika kwa anthu akapanda kuchita masewera olimbitsa thupi ndipo kuthamanga kwawo kumavutika chifukwa cha: Weak Butt Syndrome, kapena WBS. (Psst ... Onani Njira 7 Zomwe Mungakhalire Wothamanga Bwino Popanda Kuthamanga.)

Kuti muwonetsetse kuti simukubwera ndi vuto la WBS, yesani Metzl's Ironstrength Workout. Ikugogomezera kuyenda kwa plyometric komwe kumapanga ma glute ndi minofu ina yogwira ntchito yomwe imagwirira ntchito limodzi mukamayesa kuyesa kulimbitsa thupi kwa ola limodzi kawiri pa sabata. Mukufuna kumasuka pang'onopang'ono? Metzl akuti masewera olimbitsa thupi ngati ma plyometric kulumpha squats, mapapu a plyometric, kapena ma burpees ndi chiyambi chabwino.

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