Eyona mithambo ilungileyo yokujolisa kwiGluteus Medius

Umxholo

• Ukuphakanyiswa kwabafileyo okunomthwalo
• Yisebenzise kubomi bemihla ngemihla
  
• Inketho ephezulu
• Ukwandiswa kwe-hip enesisindo
• Inketho ephezulu
• Lunge
• Inketho ephezulu
• Ibhulorho
• Inketho ephezulu
• Izikwere ezinobunzima
• Inketho ephezulu
• Ukuthatha
• 3 Ihamba ukomeleza ubuqaqawuli

Igluteus medius

I-gluteus, ekwabizwa ngokuba kukuphanga, lelona qela likhulu lemisipha emzimbeni. Kukho izihlunu ezithathu ezibonisa umva wakho, kubandakanya igluteus medius.

Akukho mntu ucinga ukubonakala okuhle ngasemva, kodwa ukuphanga okuqinileyo kubaluleke kakhulu kwimpilo yakho iphela kunee-aesthetics: Amagqabantshintshi akho zezona zihlunu zinamandla emzimbeni wakho kwaye anoxanduva lwayo nayiphi na intshukumo yamathanga kunye namathanga. Oku kubandakanya ukuhlala, ukuhamba, ukubaleka, kunye nokunye.

Ngelishwa, ngamanye amaxesha unokulibala ukusebenzisa i-glutes yakho ngokufanelekileyo kwaye endaweni yoko uthembele kumqolo wakho.

Ngaba wena okanye umntu omaziyo wakha wonzakalisa umqolo wabo ekuphakamiseni into enzima? Amathuba kukuba, ukwenzakala kubangelwe kukuba iiglute zazingabandakanyekanga. Amagqabantshintshi akho kufanele ukuba enza ukuphakamisa okunzima, hayi umqolo wakho!

Ukomeleza le ndawo kufuna ifom elungileyo kunye noxinzelelo. Kuya kufuneka "uxelele" ubuqaqawuli bakho ukuba busebenze-banokuba ngamavila.

Ukuphakanyiswa kwabafileyo okunomthwalo

1. Yima iinyawo zakho ngokuhambelana kunye nobubanzi be-hip ngaphandle. Ukuba uziva ukhululekile, ungabamba iidumbbells ezikhanyayo.
2. Gcina umqolo wakho ubude kwaye ujonge phambili. Amagxa akho kufuneka abuye umva kwaye ahle.
3. Cinezela ubuqaqawuli njengoko usonga esinqeni, ugoba amadolo ukuze isihlalo sakho sifike ngasemva sidlule izithende zakho. Melana nomnqweno wokujikeleza umqolo wakho ukuze "unikezele ubunzima."
4. Vumela ubuqaqawuli bakho kunye nesisu sakho ukulawula ukwehla kwakho nokunyuka kwakho.

Unokubonyusa ubunzima ngokuthe ngcembe njengoko uqala ukuziva womelele kwaye ukhululekile.

Ingcebiso: Ukukunceda ukugcina umqolo wakho ungaguquguquki, cinga ukuba unesibonda esiboshwe kumzimba wakho.

Yisebenzise kubomi bemihla ngemihla

1. Ukunyusa okufayo kusebenza ngokumangalisayo kwaye kufuneka kusetyenziswe kubomi bemihla ngemihla. Nantsi indlela yokuchola nantoni na enzima phantsi. Ziqhelise ukusebenzisa ukubengezela kwakho, isiseko, kunye nee-quads yonke imihla ukuqinisekisa umqolo osempilweni.

Inketho ephezulu

Zama ingxelo yomlenze omnye:

1. Phinda ubuye ngomlenze omnye, uguqule unyawo lwakho, kwaye usebenzise ukubengezela kwakho ukuphakamisa umlenze wakho njengoko usonga phambili usiya esinqeni.
2. Jonga isinqe sakho. Zigcine zikwinqanaba kwaye kuthintele ukuvumela ubunzima bomzimba wakho ukuba buzinza kwisinqe sakho esimileyo.

Ukwandiswa kwe-hip enesisindo

1. Qala kuwo omane amanqina ngamadolo akho ngqo phantsi kwethanga lakho izandla zakho ziphantsi kwamagxa akho.
2. Gcina isisu sakho sitsaliwe, amagxalaba abuye umva ezantsi, kunye nomqolo wakho kumgca omde. Beka isibane (3- to 8-pound) dumbbell kwi-crook yedolo lakho lasekhohlo.
3. Sebenzisa amandla e-glute yakho yasekunene ukulinganisela kunye namandla eglasi yakho yasekhohlo ukuphakamisa umlenze wakho.
4. Flex unyawo lwakho kwaye uphakamise idolo lakho phezulu kancinci kunesinqe sakho. Gcina ibhalansi yakho ngokusasaza ubunzima bomzimba wakho ngokulinganayo kwizandla zombini kunye nedolo lakho elisezantsi.
5. Phinda amaxesha ali-10 kwaye utshintshe amacala. Phinda iiseti ezi-2 ukuya kwezi-3.

Ingcebiso: Khupha njengoko uphakamisa umlenze wakho. Gcina intamo yakho ide. Ukugcina iimbambo zakho zingagungqi ziye phantsi, cinga ukuba ulinganisa itiac emqolo.

Inketho ephezulu

Yongeza i-pulses ezili-10 ukuya kwe-15 ekuphakamiseni umlenze. Kwakhona ungasebenzisa iqela lokumelana. Yihange ngezandla zakho kwaye uyijikeleze ujikeleze iinyawo zakho. Phinda intshukumo efanayo nale nkcaso.

Lunge

Le yintshukumo enkulu ethintela imilenze yakho kunye nokuqaqamba. Ngamanye amaxesha ukukhupha imiphunga ngokuchanekileyo kulucelomngeni, ke ngaphambi kokuba wongeze ubunzima, ziqhelanise neempumlo ezimbalwa kuqala.

1. Qala ngeenyawo zakho ezifanayo kunye neenyawo ezimbini malunga neenyawo ezi-2 ukuya kwezi-3 phambi komnye. Isikwere isinqe sakho siqonde phambili.
2. Zama ukugcina umphambili wakho umi nkqo kwaye ulungile ngaphezulu kweqatha lakho.
3. Ngezantsi malunga nesiqingatha somgangatho ngokugoba imilenze yomibini ngokulinganayo kunye nokugcina i-torso yakho ime nkqo. Melana nomnqweno wamandla ngezi zinto. Ukucothisa kungcono kwifom yakho kwaye kufuna ukomelela okungaphezulu.
4. Yenza iimpumlo ezi-5 ukuya kwezi-10 kwicala ngalinye.

Ingcebiso: Khawufane ucinge ukuba umqolo wakho uhla udonga kwaye ugcine ukujonga kwakho kugxile kwinto ethe ngqo ukukunceda ugcine ulungelelwano.

Inketho ephezulu

Zama enye inyanga kwaye wandise ukuphindaphinda kwakho. Lumkela idolo-to-hip kunye nokulungelelana emadolweni. Gcina idolo lakho langaphambili ngasemva konyawo lwakho, ulandelele ngokuthe ngqo kwisokethi sakho sethanga.

Ibhulorho

Le ntshukumo isisiseko salo naluphi na uqeqesho lokuzilolonga. Usebenzisa undoqo wakho, imilenze, neengalo. Ikwabonelela ngasemva kwakho okuphezulu ngolwandiso olufuneka kakhulu.

1. Qala emqolo ngeengalo zakho ngqo emacaleni akho kwaye uguqe ngamadolo. Imilenze yakho kufuneka ibe malunga nenqindi-ububanzi ngaphandle.
2. Chuba umqolo wakho emethini, ukuqala ngethambo lakho lomsila, kwaye uphakamise inyonga de ube uziva uninzi lobunzima bakho emagxeni akho. Gcina umxholo wakho ubandakanyekile.
3. Cinezela ubuqaqawuli bakho kwaye ugcine amathanga akho angaphakathi ebandakanyekile. Njengoko umzimba wakho uhlala uphakanyisiwe kwaye isinqe sakho sihleli kwinqanaba, fikelela kumlenze omnye usiya eluphahleni.
4. Qala ngokutshintsha imilenze ephakanyisiweyo, 4 kwicala ngalinye. Hlisa umzimba wakho emva koko usete kwakhona kwibhulorho yakho. Phinda amaxesha ama-3 ukuya kwezi-6.

Inketho ephezulu

Gcina umlenze wakho uphakanyisiwe kunye neetayitile zeetoni ngokutsala iinzwane zakho ukuya eluphahleni amaxesha ali-10. Phinda iiseti ezi-3 ukuya kwezi-5.

Izikwere ezinobunzima

Le ntshukumo yeyona nto iphambili ebhuqwayo. Inayo ibhonasi yokuba namandla, oko kuthetha ukuba inokutshisa iikhalori ezinkulu.

1. Qala ngemilenze yakho ububanzi bamagxa. Bamba i-kettlebell okanye i-dumbbell embindini womzimba wakho, kunye neengqiniba zakho ezifikelela emacaleni. Gcina amahlombe akho phantsi kwaye ubandakanye ingqokelela yakho. Gcina isifuba sakho sime nkqo.
2. Njengoko uhla, cinga ngokufikelela ngamadolo akho. Vumela isihlalo sakho ukuba sibuyele umva kancinci njengoko isinqe sakho siguquka ngokungathi uza kuhlala phantsi.
3. Qala ngeeseti ezi-3 zika-8 ukuya ku-10. Njengokuba oku kusiba lula, kwandisa ubunzima.

Inketho ephezulu

Izikwere ezisecaleni zikweso squat sisisiseko esifanayo, kodwa emva kokuba usukume, yeka ecaleni lasekhohlo emva koko uphinde uceke kwakhona. Buyela kwiziko, ecaleni kwicala lasekunene, kunye ne-squat. Khumbula umlenze wakho, idolo, kunye nokulungelelaniswa kweenyawo. Qinisekisa ukuba ugcina amadolo kunye neenzwane zilandelela kwicala elinye.

Ukuthatha

Kubalulekile ukuba uqale kancinci ngayo nayiphi na inkqubo yesiqhelo yomzimba entsha kuwe. Vumela umzimba wakho ukuba wakhe amandla afanelekileyo kunye nokunyamezela ngaphambi kokuba ungeze ubunzima obongezelelweyo kunye nokuphindaphinda.

Sonke siyonwaba malunga nokuqala inkqubo entsha, kwaye ngamanye amaxesha kunzima ukungahambi "konke" xa sifuna iziphumo ezikhawulezileyo. Yiba nomonde kwaye usebenze ngendlela yakho.

Khumbula ukuba ukwenzakala kwenzeka xa umzimba udiniwe. Kwakhona, ukuvumela usuku ukuya kwiintsuku ezimbini zokufumana kwakhona ngaphambi kokuphinda wenze lo msebenzi kukunika elona thuba lifanelekileyo leziphumo.

Hlanganisa ukusebenza okuphezulu komzimba kunye nokusebenza okungundoqo phakathi kokuzilolonga kwakho ukuze uqine kwaye uzinze.

Okona kubaluleke kakhulu, thanda umzimba wakho kwaye ukhumbule ukuphumla, ukutya kakuhle, nokuzolula. Wukhathalele umzimba wakho, kwaye uya kukukhathalela.

3 Ihamba ukomeleza ubuqaqawuli