I-4 Butt Exercise to Do now (Ngenxa yokuba iiGlutes ezinamandla zenza umahluko omkhulu)

Umxholo

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Usenokuba nexhala lokukrola i-booty eqinileyo ukuze ugcwalise i-jean yakho oyithandayo, kodwa kuninzi kakhulu kwi-tush tight kunokuba indlela ibhulukhwe yakho ilingana ngayo! Umqolo wakho uquka izihlunu ezintathu ezinkulu: i-glute maximum, i-glute medius, kunye ne-glute minimus. Eli qela libalulekileyo lezihlunu landisa i-hip (litsala ithanga emva kwakho), lithatha i-hip (intshukumo yakho yecala ukuya kwicala), kwaye yenza ukujikeleza kwangaphakathi nangaphandle kwe-hip. Ngamafutshane, zibaluleke kakhulu, kodwa zihlala zibuthathaka kwaye zingasebenzi.

Uninzi lwemisebenzi yethu ifuna ukuba sichithe ixesha elininzi sihleli kangangokuba i-glutes yethu "icime" okanye siyeke ukudubula ngokufanelekileyo, ngokufanelekileyo, kwaye ngamandla njengoko kufanelekile. Nje ukuba i-glutes yethu iyeke ukudubula, i-hip flexors yethu (imisipha edonsa ithanga phambili) iyaqina kwaye inokukhokelela ekulimaleni. Xa usakha i-booty eqinileyo, nazi izibonelelo ezimbalwa onokuzilindela.

Ukubetha iintlungu: Andizange ndikholelwe ukuba zininzi kangakanani iintlungu zam ezisezantsi emva kokuba ndiqalile ukugxila ekwakheni izihlunu zam. I-glutes yakho isebenzela ukuzinzisa i-pelvis kwaye ugcine ingqibelelo yokunyakaza kwi-joint hip. Xa bomelele, umqolo wakho ongezantsi awuthwali mthwalo wentshukumo yakho.

Yandisa ukusebenza kweembaleki: Ukuba ufuna ukuba yimbaleki eyomeleleyo, lixesha lokuba uqale ukusquatting. Ukuqhaqhaqhaqhaqhaqhaqhaqhaqho kuya kuphucula isantya, ukukhawuleza, kunye nokuxhuma kwakho, kunye nokuhamba ngokukhawuleza kwamacala kuya kuba lula kakhulu. Ngalo lonke ixesha uthatha inyathelo, i-glute max yakho iphakamisa i-pelvis yakho kunye ne-SI joint ukuze uzinze. Xa ubaleka, oku kubaluleke ngakumbi, kuba amandla eempembelelo anyuka kakhulu kugwayimbo lonyawo ngalunye.

Khusela iintlungu zamadolo: I-glute meds eyomeleleyo igcina i-pelvis izinzile ukusuka kwelinye icala ukuya kwelinye. Xa i-pelvis yakho ingazinzanga, ibeka uxinzelelo oluninzi emadolweni nasemaqatheni ukubuyekeza. Xa icala lakho elingasemva lomelele, liyanceda ukunqanda oku ngokwemvelo, kukugcina ukhuselekile ekonzakaleni.

Ngoku uyazi ukuba i-glutes yakho ikwenzela ntoni, ke nantsi intshukumo ezine onokubenzela zona!

Ukuphakanyiswa kweSkat squat

Nokuba kukwibhola okanye ngaphandle ebhentshini, isikwere esiphakanyisiweyo esiphakanyisiweyo (aka Bulgarian split squat) sisebenza nge-butt yakho. Ngokukodwa, isebenza ngokuqaqamba njengoko ucinezela ukuma, kwaye i-glute med igcina i-pelvis yakho ngelixa iinyawo zakho zikwiindiza ezimbini ezahlukeneyo:

A Qala ngokubeka umphezulu wonyawo lwakho lwasekunene ebhentshini, umlenze wakho wasekhohlo uthi nkqo. Goba idolo lakho lasekhohlo, faka i-glute yakho yasekunene, kwaye unciphise i-pelvis yakho emhlabeni. Ufuna unyawo lwakho lwasekhohlo ukuba lude lude kude ngokwaneleyo ukuze xa wehlisa isinqe sakho, idolo lakho lihlale ngqo phezu kweqatha lakho.

B Qinisa umlenze wakho wasekhohlo kwaye uphinde ubuyele kwindawo yokuqala. Oku kugqiba irep enye.

Ibhulorho enomlenze omnye

Yithande le ntshukumo ingemva isebenza imisipha, nayo! I-glute max inceda ukutyhala i-pelvis yakho phezulu nge-hamstring ngelixa i-glute med igcina inqanaba le-pelvis yakho kule ntshukumo:

A Lala ngomqolo, kwaye ubeke izandla zakho phantsi ukuze uzinze njengoko ugoba umlenze omnye kwaye uphakamise omnye umlenze emhlabeni.

B Ukucinezela isithende sakho emgangathweni, phakamisa i-pelvis yakho phezulu, ugcine umzimba wakho kwindawo eqinile yebhulorho.

C Cothisa umzimba wakho emgangathweni ukuze ugqibezele enye.

I-Clam

I-clam ijolise kwi-glute med kwaye inceda ukwakha ulawulo lwe-hip. Jonga iclam isebenza kule vidiyo:

A Qala ngokulala ngecala lakho lasekhohlo. Zisa amadolo akho kunye nezinqe kwi-45-degree angle bend. Beka i-pelvis yakho ephezulu kude nentloko yakho ukuzisa isinqe sakho emgangathweni. Gcina oku kungathathi cala kuwo wonke umsebenzi.

B Phakamisa idolo lakho eliphezulu phezulu, ugcine izithende zakho kunye. Umzantsi ubuyele kwindawo yokuqala, uqinisekisa ukuba awuhambisi i-pelvis okanye i-torso yakho.

C Phinda imizuzwana engama-30 ukuya kumzuzu omnye, uze utshintshe amacala.

Ukuchukumisa komlenze omnye

Kolu hambo lomlenze omnye, i-glute max iyasebenza njengoko umi, kwaye i-med isetyenziselwa ukuzinzisa. Isiseko sakho siya kufuneka sisebenze ukugcina ibhalansi yakho!

A Qala ukuma nabo bonke ubunzima bakho kunyawo lwakho lwasekhohlo.

B Ukugcina umqolo wakho ubude, fikelela phambili, ukugoba idolo lakho lasekhohlo kwaye uthinte iminwe yakho yasekunene phantsi. Gcina i-abs yakho ibandakanyekile ukugcina isigxina sakho sizinzile. Umlenze wakho wasekunene uya emva kwakho ukukunceda ukuba ulinganise.

C Cinezela isithende sakho sasekhohlo emhlabeni njengoko uphakamisa i-torso yakho ukuze ubuyele ekumeni, uzisa iinzwane ezilungileyo ukuba zichukumise ecaleni konyawo lwasekhohlo. Oku kugqiba irep enye.

Okungakumbi kuPOPSUGAR Fitness:

Le Leta inyanisekileyo iya kukukhokelela kwiKlasi yeYoga

Unyango lwakho lweNdalo lokulwa uMkhuhlane

ISikhokelo seLazy-Girl ekuphekeni ukuLahla kobunzima

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