Zithini iimpompo zeFrog, kwaye ngaba kufanelekile ukongezwa kuQeqesho lwaKho?

Umxholo

• Yintoni uQeqesho lweMpompo yexoxo?
• Iinzuzo zokuSebenza kweMpompo yesele
• Uyenza njani iPrump Pump Exercise
• Ngubani omele enze iimpompo zexoxo?
• Ungazongeza njani iiMpompo zesele kuMsebenzi wakho
• Uphengululo lwe

Kuwo wonke umthambo onokuwongeza ekusebenzeni kwakho, impompo yesele inokuba yeyona nto inzima kakhulu. Ayisiyiyo nje kuphela into yokuba unyusa isinqe sakho emoyeni kwaye uyibiza ngokuba kukuzilolonga, kodwa amadolo akho asasazile ukhozi lwenza ukuba yonke le nto ikhumbuze ngakumbi uhambo oluya e-gyno endaweni yokuzivocavoca. Ewe, iingcali ziya kukuxelela ukuba ngaphandle kwayo yonke loo nto, kufanelekile ukwazi umthambo wempompo yesele - ukujonga ecaleni makugwetywe.

Isenokubonakala ngathi yifashoni engaqhelekanga, kodwa “impompo yesele injalo hayi umthambo omtsha - ubusetyenziselwa iminyaka emandleni, iiPilates, kunye neeklasi zeyoga ngokufanayo, "ngokuka-Anel Pla, CPT, umqeqeshi wobuqu ngeSimplexity Fitness. emsebenzini wakho.

Funda ngakumbi malunga nomsebenzi wempompo yesele kunye nazo zonke izinto ezifunyanwa kuyo.

Yintoni uQeqesho lweMpompo yexoxo?

Yenziwe ngumqeqeshi uBret Contreras (owaziwa ngokuba yiGlute Guy) iimpompo zamasele ngokuyintloko ziluthando-mntwana olula ibhabhathane kunye nebhulorho. Ngokubalulekileyo, ulala ngomqolo, uze neenyawo zakho ndawonye ukuze uchithe amadolo, kwaye unyuse isinqe sakho phezulu, uchaza umqeqeshi wamandla u-Albert Matheny, i-RD, i-CSCS, i-COO ye-ARENA Innovation Corp, kunye nomseki ILebhu yaMandla oMandla kwisiXeko saseNew York. Yindlela efanayo yokuhamba njengebhulorho egudileyo, kodwa imilenze yakho ikwindawo eyahlukileyo.

Iinzuzo zokuSebenza kweMpompo yesele

Ibango eliphambili lodumo lomsebenzi wokumpompa isele yindlela eyahlula ngayo kwaye yomeleze izihlunu zakho ezibukhali. Ngokukodwa, ibandakanya i-gluteus maximus (esona sihlunu sikhulu, esisebenza ukwandisa isinqe sakho kwaye ujikeleze imilenze yakho ngaphandle) kunye ne-gluteus minimus (esona sihlunu sincinci somzimba, esiphantsi kwegluteus maximus kunye ne-gluteus medius, kwaye ikuvumela ukuba ushukumise imilenze ngaphandle kwaye uyijikelezise ngaphakathi), ngokwePla.

"Xa izihlunu eziqaqambileyo zomelele, ibhalansi yakho iyaphucuka, uneentlungu ezingaphantsi, kwaye unenzuzo eyongeziweyo yokujonga okuhle," utshilo. Ukuba ne-glutes eqinileyo kuya kukuvumela ukuba ugqibezele ngokukhuselekileyo kungekuphela kokusebenza kwakho kodwa nemisebenzi yemihla ngemihla ngokunjalo.

Ngaphezu koko, umthambo wempompo yesele usebenza ezi zihlunu ngaphandle kokufuna umthwalo owongezelelekileyo, uzenza zibaluleke ngakumbi kubantu abanamadolo okonzakala edolweni okanye amanqina amaqatha abagcina bangakwazi ukwenza imithambo yokuqinisa umzimba enje nge-barbell back squat, iglask squat , okanye ngaphambili squats. Aba bantu bafanayo banokufumanisa ukuba ukwenza iimpompo zesele ezinobunzima yindlela yokongeza umthwalo ngaphandle kokubangela iintlungu eziqhelekileyo. (Zama olu hlobo lomdlalo wamanqindi we-HIIT owenzelwe abantu abaneentlungu emadolweni.)

Iimpompo ze-Frog zikwakunceda ukuba ufunde indlela yokuvula izihlunu zakho ze-glute kwindawo yokuqala ukuze ukwazi ukufumana uninzi lwentshukumo kunye naluphi na olunye uhlobo lokuzivocavoca olugxile kumzimba osezantsi kulo mbandela.Uninzi lwabantu luchitha usuku lwabo luhleli lusebenza phambi kwekhompyuter, lubambekile kwitrafikhi, okanye luhleli esofeni kwaye lungazibandakanyi nezihlunu zabo, utshilo uPla. Ixesha elide, oku kunokuthintela ukukwazi kwakho ukubandakanyeka ngokufanelekileyo (kwaye ngoko ufune) zonke izihlunu kwi-butt yakho. I-Colloquially, oku kwaziwa ngokuba yi-dead butt syndrome, kwaye ngokuhamba kwexesha kunokukhokelela ekungaguqukiyo kwe-hip, intlungu edibeneyo, kunye ne-back back-back or strains, ngokutsho kwePla.

Nangona kunjalo, iimpompo zamasele zinokusetyenziselwa ukubuyisa umzimba ngendlela yokuzibandakanya kwezi glute zibuthathaka kwaye zidiniweyo. Ngenxa yokuba isinqe sakho sikwindawo ejikeleze umphandle, uyakwazi ukwenza ukuba ubukrelekrele bakho buthe kratya kunakuyo yonke eminye imithambo, kubandakanya ibhulorho esemgangathweni, uyacacisa uPla. "Akukho nto yimbi ngaphandle kokusebenzisa i-glutes yakho kule ndawo [edlalwayo]," utshilo. Yenza iiseti zempompo yesele uzivocavoca rhoqo (okt amaxesha amabini ngeveki), kwaye uya kuba nakho ukukhusela i-syndrome ye-butt efileyo kwaye ucofe amandla akho ukuze ukwazi ukunyusa ubunzima kwaye ubaleke ngokukhawuleza, utshilo.

Elinye iqela lezihlunu iimpompo zesele zinceda ukomeleza? Imisipha yakho ye-hip abductor, ngokukaPla. Kwaye ngenxa yokuba basebenza izihlunu zakho ze-hip ukusuka ekujikelezweni kwangaphandle, iimpompo zesele zinenzuzo eyongezelelweyo yokunceda ukuphucula ukuhamba kwe-hip jikelele, okumele sijamelane nayo, ininzi yethu ingayisebenzisa. =

Uyenza njani iPrump Pump Exercise

Nokuba wenza iimpompo zamasele omzimba okanye iimpompo zamasele ezinobunzima, gcina la manyathelo mahlanu ukusuka ePla engqondweni ukuze uqiniseke ngendlela efanelekileyo. (Unokujonga le vidiyo ye-YouTube ibonisa iContreas icofa impompo yomzimba onzima kunye nedumbbell.)

1. Lala ngomqolo wakho kwaye uzise iinyawo zeenyawo zakho zibe "kwi-frog" (okanye "ibhabhathane"), uphakamise iinyawo zakho ngokusondeleyo kwi-butt yakho.
2. Ukuba wenza umthambo ngomzimba wakho omncinci, unokuzama ukwenza amanqindi ngezandla zakho kwaye ugcine iingqiniba zakho phantsi, ngenxa yoko iingalo zakho zijolise emhlabeni. Sebenzisa idumbbell? Yibambe ngapha nangapha ngelixa uyiphumze esinqeni sakho.
3. Emva koko, zoba iqhosha lesisu sakho phantsi ukuya kumgangatho wokuzibandakanya phakathi.
4. Cinezela umva wakho osezantsi emgangathweni. Emva koko, ugcine isilevu sakho sifakwe entanyeni yakho, iimbambo phantsi, kunye namagxa aphantsi, cinezela phantsi emgangathweni ngeencam zeenyawo zakho kwaye ucinezele i-glutes yakho ukuze uqhubele isinqe sakho kwisilingi.
5. Misa ikhefu phezulu ngaphambi kokuhlisa i-butt yakho ubuyele phantsi ngolawulo. Phinda.

UMatheny ucebisa ukuba ubukele ividiyo yomthambo equka iindlela zokuthetha, ngaphambi kokuzama.

Ngubani omele enze iimpompo zexoxo?

Uninzi lwabantu lunokuxhamla kwimithambo yempompo yamasele. Ngokukodwa, kulungile kubantu ababenengxaki yokusebenzisa ubuqaqawuli babo kwixa elidlulileyo, okanye abaqhele ukwenza uqeqesho olusezantsi lomzimba kunye noqeqesho, utsho uPla.

Oko kuthethiweyo, uContreras uqaphele ukuba ayingobantu bonke. Kwiposti ye-Instagram, wathi malunga nesinye kwisithathu sabantu abayi kuziva iimpompo zesele kwi-glutes yabo, ngenxa ye-hip anatomy kunye ne-gluteal structure. I-Contreras icebisa "ukulinga[ing] ngobubanzi bokuma, ukuvuleka kweenyawo, ukuxhwilwa / ukujikeleza kwangaphandle, ubunzulu, kunye nokuthambeka kwe-pelvic ukuze ubone ukuhluka okusebenza kakuhle [kuwe]." Okwangoku, ukuba imeko yesele ayiziva ilungile, musa ukuyenza, utsho. Ukuba nguwe lo, zama ibhulorho yeglute emxinwa okanye ebanzi endaweni yoko.

Olunye uphawu olucacileyo kufuneka utsibe iimpompo zesele ukuba ukuhamba kwakho kwe-hip akukuvumeli ukuba ungene ngokukhululekileyo kwindawo yokuqala yebhabhathane. Kule meko, uMatheny ucebisa ukwenza iibhulorho ezisisiseko ze-hip, endaweni yoko. "[Ezi] zifuna ukuvulwa kancinci esinqeni, utshilo. "Ungaphinda uguqule iimpompo ze-frog ukwenzela ukuba izinqe zakho zivuleke kancinci, kwaye ngokuthe ngcembe ukwandisa i-angle ye-hip ngokuhamba kwexesha."

Ungazongeza njani iiMpompo zesele kuMsebenzi wakho

Ngokuchanekileyo uyifaka njani impompo yamasele iya kuxhomekeka kwinqanaba lakho lokuqina, isitayile soqeqesho, kunye neenjongo zomzimba. Kodwa ngokubanzi, uPla ucebisa ukuba abaqalayo benze iiseti ezi-3 ukuya kwezi-20 ukuya kuma-20, kwaye ukuba iimbaleki eziqhubela phambili zenza iiseti ezi-3 ezingama-30 ukuya kuma-50. “Enye inketho kukwenza umthambo wempompo yesele kwaye wenze ireps enkulu ngomzuzu,” utshilo.

Nje ukuba umthamo ophakamileyo (3 × 50) ube lula, uMatheny ucebisa ukuba intshukumo ibenzima nangakumbi ngokudibanisa iibhendi zokuxhathisa okanye iidumbbell kwiimpompo zakho zamasele. Ungongeza kwakhona umthwalo kwintshukumo nge-barbell encinci, i-kettlebell, okanye ibhola ye-slam. Isikhumbuzo: Ekubeni impompo ye-frog isebenza njenge-glute engager elungileyo, abaphakamisi banokuzenza njengenxalenye yokufudumala okusebenzayo ukulungiselela izihlunu zemini ye-butt.

Uphengululo lwe