Iintshukumo ezi-3 zokomeleza isihlunu esikhulu somzimba wakho-i-Butt yakho

Umxholo

• Zithini izihlunu ezibukekayo?
• Kutheni le nto kubaluleke kakhulu ukuqeqesha izihlunu ezinobungangamsha?
• Eyona mithambo mithathu ilungileyo
• 1. Ukunyuka kwe-Hip
• 2. Ukuhamba kwebhendi yangasemva
• 3. Umjelo we curtsy
• Yise kude

Lixesha lokutshintsha incoko malunga neempundu

Rhoqo, izihlunu ezingasemva kwethu ziyehliselwe kwimimandla ye-Instagram iimodeli, "iibhanti eziphangiweyo," kunye neebikini zeebhotile. Ukucaca: akukho nto iphosakeleyo ngokubonisa impundu yakho, okanye ufuna ukwakha i-derrière ekhangeleka intle.

Kodwa ukukrola umva wakho akunyanzelekanga ukuba ube yinto engqongqo yokufuna ubuhle. Inyani yile, izihlunu zethu ezinobukhazikhazi zenza okungaphezulu kunokusenza sibonakale silungile kwiibhulukhwe zeyoga. Basinceda ukugcina ukuma okufanelekileyo kunye nokuzibandakanya kwimisebenzi enjengokubaleka, ukutsiba kunye nokunyuka.

Ukuba awukadibanisi iintshukumo ezijolise kwimisipha yakho ebukekayo ekusebenzeni kwakho, uyaphoswa kukomeleza ngokuqinisekileyo elona qela lemisipha libalulekileyo emzimbeni womntu.

Zithini izihlunu ezibukekayo?

Ngaphandle kokuntywila ngokunzulu kwi-anatomy nakwi-kinesiology, iiglute zakho zahlulwe zaziimisipha ezintathu ezihlukeneyo:

• IGluteus maximus. Esi sisihlunu esikhulu esine-glute, esinoxanduva lobume be-butt yakho. Kusinceda ukusigcina sime nkqo xa sihleli okanye simile. I-gluteus maximus yakho ikwabalulekile kwimisebenzi efuna amandla okuvelisa emzimbeni wakho osezantsi: ukutsiba, ukubaleka, ukuma, ukunyuka izitepsi, njl.
• UGluteus medius. I-gluteus medius iphakathi kwe-gluteus maximus kunye ne-gluteus minimus. Indima yayo, njenge-gluteus minimus, kukunceda ngokujikeleza komlenze kunye nokuzinza kwe-pelvis.
• IGluteus minimus. Eyona nto incinci kwaye inzulu kwezintathu zezihlunu eziphambili, i-gluteus minimus ikwayinxalenye ebalulekileyo yokujikeleza imilenze esezantsi kunye nokugcina i-pelvis izinzile xa sihamba.

Ukongeza kwezi zintathu, i-tensor fasciae latae-eyaziwa njenge-IT band-incedisa ngokulinganisa i-pelvis kunye nokubonelela ngozinzo emadolweni xa sihamba okanye sibaleka.

Kutheni le nto kubaluleke kakhulu ukuqeqesha izihlunu ezinobungangamsha?

Nokuba uzama ukufumana i-booty enkulu okanye hayi, kusafuneka uqinise ubuqaqawuli bakho.

Cinga malunga nokuba uqhele kangakanani ukwenza izinto ezinje ngokuhamba, ukuma, okanye ukusebenzisa izinyuko-ngaphandle kobuqaqawuli bethu, ezi ntshukumo azinakwenzeka.

Ngelishwa, uninzi lwethu luyazenza buthathaka izihlunu zethu ezinobungangamsha ngomsebenzi esiwachitha iiyure yonke imihla: sihleli. Ngokophando olwenziwe ngumvelisi we-ergonomic u-Ergotron, iipesenti ezingama-86 zabasebenzi abasisigxina baseMelika kufuneka ukuba bahlale imini yonke, yonke imihla. Kwaye oko kusebenza nje.

Hlanganisa iiyure ezide edesikeni yakho ngokuhlwa kweNetflix binge esofeni kwaye unayo iresiphi yokuthamba okungaginyisi mathe kunye nokuqina okuqinileyo kwe-hip, izihlunu ezikunceda ukutsala imilenze yakho iye kumzimba wakho ongasentla.

Ezi ngxaki zinokupela ingxaki enkulu kumalungu omzimba ngaphaya kwempundu yakho, kubandakanya iintlungu zangasemva kunye nokuqaqamba kwedolo. Kungenxa yoko le nto kubaluleke kakhulu ukomeleza isiphelo sakho sangemva.

"Ukungahoywa izihlunu ezi-glute, kudityaniswa nokuhlala phantsi, kungakhokelela kubunzima obuqala esinqeni kwaye bujikeleze yonke indlela ukuya ezantsi, okanye yonke indlela eya kumqolo wesibeleko," utshilo uJake Schwind, BS, NASM-eqinisekisiwe umqeqeshi kunye nomnini weSchwind Fitness yoqeqesho lomntu emantla eVirginia.

Mhlawumbi ingxaki yokuhlala ayisebenzi kuwe emsebenzini, okanye ungomnye weepesenti ezingama-23 ofumana inani elinconywayo lomthambo weveki. Nokuba ungumbaleki, imbaleki, okanye umntu okhutheleyo, kusafuneka uqeqeshe ubuqaqawuli bakho.

Kwaye kukho uphando olungqiniweyo-uphononongo luka-2015 lubonakalise ukuba ukwenziwa kobukhazikhazi obukhulu kuphucule amandla aveliswayo xa utsibela kwisikhundla se squat. Uphononongo olwenziwe ngo-2012 lwacebisa ukuba "umthambo ongaphantsi ujolise kwiqela le-gluteal kwezihlunu kuyandisa amandla okuqhuma."

Ukuphinda wenze kwakhona: Ayisiyiyo kuphela into yokuqaqamba komzimba wakho, elona qela likhulu lemisipha elinamandla, ukuwaqeqesha kuya kukunceda uphucule ukuma kwakho, unciphise iintlungu zangasemva, kwaye uvelise isantya namandla ngexesha lokuzilolonga kunye nokusebenza kwezemidlalo.

Kusekho umbuzo omnye ngokwenene: Yeyiphi indlela ebalaseleyo yokuqeqesha ubuqaqawuli bakho?

Eyona mithambo mithathu ilungileyo

Ngelixa unokufumana ubukrelekrele obumangalisayo kwimisebenzi yokunyuswa kwebarbell, oku kunyusa akukho lula ukwenza, ngakumbi ukuba umtsha kwindawo yokuzivocavoca.

"Ama-squats angasemva kunye nokubulawa kwabantu kukuzilolonga kakhulu, kodwa abantu abaninzi banobunzima bokugcina ifom echanekileyo kunye nale ntshukumo," utshilo uSchwind.

Ukuqhekeza kujolise kuphela kwigluteus maximus. Ngomjikelo ojikelezwe kakuhle (pun ejoliswe), kuya kufuneka wenze iintshukumo ezibethileyo konke kwezihlunu zikhankanywe ngasentla.

Nazi iindlela ezintathu zokuzilolonga ukongeza kuqeqesho lwakho:

1. Ukunyuka kwe-Hip

Ikwabizwa ngokuba "ziibhulorho," lo msebenzi uyacacisa.

1. Ukulala phantsi phantsi ngeengalo zakho emacaleni akho, ukuguqa ngamadolo, kunye neenyawo zifakwe ngaphakathi, zinyanzela izithende zakho emhlabathini ngelixa uhambisa iinqumlo zakho phezulu.
2. Yiya kancinci kwaye uqinise isiseko sakho kunye nezihlunu eziqaqambileyo lonke ixesha.

Ukuba awuzange wenze i-hip thrust ngaphambili, qala ngokusebenzisa kuphela ubunzima bomzimba wakho. Nje ukuba ufumane ukuxhonywa kwayo, ungongeza ubunzima ngokubeka ngononophelo ibhola yeyeza, i-kettlebell, okanye i-barbell kwindawo yakho ye-pelvic. Ukuchasana okongezelelweyo kuya kunceda iiglute zakho zomelele.

2. Ukuhamba kwebhendi yangasemva

Qala ngokubeka ibhendi yokumelana nemilenze yakho, ngaphezu kwamadolo. Ukuba ufuna ukwandisa ubunzima, beka ibhanti engezantsi kwamadolo akho, ngaphezulu kwamaqatha akho.

1. Ukwenza intshukumo, tyhala isinqe sakho ngasemva kwaye uguqe ngamadolo ngokungathi uyagxotha.
2. Gcina umqolo wakho uthe tye kwaye ubandakanye ingqokelela yakho ngelixa ushukumisa unyawo lwakho lwasekunene 8-10 intshi ukuya ngasekunene, emva koko uzise unyawo lwakho lwasekhohlo ngakulo.
3. Emva koko, phinda ngomlenze ochaseneyo.

Isitshixo kukuqhuba imilenze yakho ezinqeni.

I-gluteus medius kunye ne-minimus zibaluleke kakhulu kwiintshukumo ezifuna ukuthwalwa, okanye ukuhamba kude kumbindi womzimba. Ngokuhamba ngamabhanti asecaleni, ujolise kubukrelekrele kunye nezihlunu zenyonga.

Njengoko usiba ngcono, unokwandisa ubunzima ngokusebenzisa ibhendi ejiyileyo enokumelana ngakumbi, okanye uhambise ibhendi kude ezantsi emaqatheni.

3. Umjelo we curtsy

Ayisiyiyo kuphela i-curtsy lunge yokufumana i-gluteus medius encinci kunye nezihlunu ze-minimus, ikwenziwe ngokwezifiso kakhulu ngokuxhomekeke kwinqanaba lakho.

1. Qala ngokuma ngeenyawo zakho ububanzi bamagxa bodwa.
2. Ngomqolo othe ngqo kunye nomxholo oqinileyo, zisa umlenze wakho wasekhohlo ngasemva nangaphandle kwonyawo lwakho lwasekunene.
3. Yiyeke iinqeni zakho ngokusebenzisa ubuqaqawuli bakho kude kube umlenze wakho wasekunene uphantse wafana nomgangatho, emva koko ubuyele kwindawo yokuqala.
4. Phinda u-4 kwakhona kwaye utshintshe imilenze.

Ukongeza kwii-glutes zakho, i-curtsy lunge iphinda ifumane i-quadriceps yakho, amathole kunye ne-hip adductors.

Ukwenza intshukumo ibe nzima ngakumbi, bamba i-kettlebell okanye i-dumbbell. Unokuphinda ume kancinci imizuzwana embalwa emazantsi esindululo ukongeza ukutshisa okungaphezulu.

Yise kude

Ayinamsebenzi ukuba zithini iinjongo zakho zokomelela komzimba okanye ukuphi kuhambo lwakho, ukomeleza impundu yakho kuya kukunceda uhlale usempilweni, ungenazintlungu, kwaye uphucule nokusebenza komzimba.

Ngoku hamba wenze uSir-Mix-A-Lot abe neqhayiya kwaye wakhe looo mpango!

URaj Chander ngumcebisi kunye nomlobi ozimeleyo ojolise kwintengiso yedijithali, impilo kunye nemidlalo. Unceda amashishini ukuba acwangcise, enze, kwaye ahambise umxholo ovelisa isikhokelo. URaj uhlala eWashington, D.C., indawo apho ayonwabela khona i-basketball kunye namandla oqeqesho ngexesha lakhe lasimahla. Mlandele kwi-Twitter.