Ngaba kuyenzeka ukwenza iMisebenzi yeBhut eninzi kakhulu?

Umxholo

• Iindaba Ezilungileyo: Ngokuqinisekileyo Uyawudinga uMsebenzi
• Ininzi kakhulu into entle
• I Kunene Indlela eya eBooty-Werk
• Uphengululo lwe

I-Butts bezinomzuzwana, njengeminyaka ngoku. I-Instagram ivuthiwe ngeefoto ze- # peachgang kunye nayo yonke i-iteration yokuzivocavoca kwe-butt-ukusuka kwisikwere kunye neebhulorho ezinobukhazikhazi ukuya kwi-mini-band ehamba-okwangoku eyaziwa (ye) ndoda.

Kodwa ngaba kunokwenzeka ukuba ungene ngaphezulu ekusebenzeni kweempundu? Impendulo emfutshane: Ewe, kodwa ayilulanga kangako. Nantsi into ethethwa ziingcali.

Iindaba Ezilungileyo: Ngokuqinisekileyo Uyawudinga uMsebenzi

"Ngokubanzi, uninzi lwabantu lunobuthathaka," utshilo uTara Romeo, u-C.S.C.S., u-C.E.S., umqeqeshi wamandla, ingcali yokuzivocavoca, kunye nomlawuli we-Professional Athletic Performance Centre eGarden City, NY. "Sithanda ukuba ngabantu abalawula kakhulu i-quadriceps, ngendlela nje esihamba ngayo."

Nokuba ezinye izihlunu zakho ze-glute zomelele, ezinye zinokuthi ziyeke. Isifundo esikhawulezayo se-glute anatomy: I-glutes yakho iquka i-gluteus maximus (i-muscle enkulu kwi-butt yakho), i-gluteus medius (ngaphandle kwe-hip yakho), kunye ne-gluteus minimus (phezulu kwe-butt yakho). Ngaphantsi kwabo, kukho iqela lezihlunu ezincinci ezisebenza kwilungu lakho le-hip, zisebenza ukwenza umlenze ujikeleze, uthimbe (shenxele ngaphandle kude nawe), okanye i-adduct (yiya ngaphakathi kwi-midline yakho).

Abantu abaninzi banamandla kwinxalenye enkulu ye-glutes kunye nemisipha kuba sisebenzisa ezi zihamba, ukunyuka kwezitepsi, ukukhwela ibhayisekile, njalo njalo, utshilo u-Andrea Speir, umseki weSpeir Pilates. "Ezinye iindawo ezibaluleke kakhulu kwi-backside-glute medius kunye ne-glute minimus-ngokuqhelekileyo zibuthathaka kuba asijoli kuzo njengoko kufuneka."

Kwaye ayikokuba namandla angaqhelekanga-nokuba isihlunu ngasinye somelele, usenokungabikho. usebenzisa ngokuchanekileyo. "Ayisiyiyo nje into yokuba izithambisi zethu zithande ukuba buthathaka, kodwa kuqhelekile ukuba uninzi lwabantu alunakho ukwenza ukuba izihlunu zisetyenziswe kakuhle," utshilo u-Romeo.

Isisombululo kufuneka sibe kukulolonga iimpundu ngakumbi, akunjalo? (Emva kwayo yonke loo nto, kukho izizathu ezininzi zokuba kubalulekile ukuba ube ne-butt esomeleleyo.) Hayi ngokukhawuleza.

Ininzi kakhulu into entle

"Ukuqaqanjelwa okungaphezulu okanye okugqithisileyo, ukuba akolulwanga ngokwaneleyo okanye kukhutshelwe ngaphandle, kuya kukhokelela kwimisipha eqinile kakhulu, utshilo uMatty Whitmore, umqeqeshi kwiBay Club eLos Angeles. Ngomnye, "oku kunokubangela ukuba i-nerve ye-sciatic," utshilo. (Umzekelo, i-Piriformis syndrome, inokwenzeka xa i-piriformis-imisipha encinci kwi-butt yakho-iqinile okanye ivutha kwaye icinezela kwi-nerve yakho ye-sciatic, ebangela ukuba umva, umlenze, kunye neentlungu zentlungu.)

Ukuba ne-glutes eziqinileyo okanye ezigqithisileyo "kunokudonsa kumalungu, ukuwasusa kulungelelwaniso, kubangele ukungalingani kwemisipha, okunokuthi kukhokelele ekonzakaleni," utshilo uWhitmore.

I-FYI: Kukho izihlunu ngaphambili nasemva kwamalungu akho e-hip (kubandakanya zonke izihlunu ezikwi-glutes zakho) ezitsala i-pelvis yakho kumacala ahlukeneyo. Ukuba elinye iqela lezihlunu liqinile kwaye elinye libuthathaka, izinto zinokuhamba kakubi. "Ukudityaniswa kwezihlunu ezingasebenziyo kunye nezingasebenziyo kunokutshintsha iipatheni zentshukumo eziqhelekileyo, ezinokuthi zibe neziphumo ezibi zexesha elide emzimbeni kunye nendlela ohamba ngayo," utshilo uRomeo. (Idibeneyo: Indlela yokuchonga kunye nokulungisa ukungalingani kwemisipha yakho)

Ke nokuba uzama ukwakha amandla e-glute, ngekhe ukwenze ngaphandle kokuzomeleza ngokufanelekileyo ezinye izihlunu ezikuloo ndawo.

"Ukuba usebenza ngokuphanga kakhulu ngaphandle kokunika uthando kumbindi wakho, emilenzeni, okanye kwimisipha yangasemva, inokubangela ukuqina kumqolo osezantsi," utshilo uSpeir. Khawufane ucinge ngokwenza i-squat: Isinqe sakho siyatshintsha kwaye uqinise, kwaye iiglute zakho zenza umsebenzi. "Oku kuxinana ngaphambili kudala ukujikeleza ngasemva emva kwexesha, oku kunokubangela ukuphazamiseka. Ufuna ukuqiniseka ukuba uphinda ukhulise umphambili womzimba, usebenze i-abs yakho kunye nomva, kunye nokwelula ukunceda ukukhusela ukuxinwa okuphantsi. "

I Kunene Indlela eya eBooty-Werk

Injongo yokwenza imithambo kabini ukuya kathathu ngeveki, utshilo uRomeo. Oko kuyabagcina bomelele ngaphandle kokugqitha.

Ikwabalulekile: Ukuqinisekisa ukuba wenza imithambo ngokufanelekileyo. U-Romeo uthi: "Ukuba awukwazi ukwenza ukuba isihlunu sisebenze, akunakwenzeka ukuba sisebenze isihlunu."

Qala ngokwenza uvavanyo lokuqaqamba kokusebenza: Lala ngomqolo imilenze yomibini yandisiwe emhlabeni kunye nesandla phantsi kwesidlele ngasinye. Ngaphandle kokuguqula okanye ukwenza izihlunu zakho ze-quadriceps zisebenze, gxininisa ekucinezeleni i-glute yasekunene kunye ne-glute ekhohlo ngokwahlukileyo. Nje ukuba ukwazi ukwahlula le ntshukumo, inkqubela phambili ngokuguqa ngamadolo kwaye uphinde izikhame. Nje ukuba uyifunde kakuhle, ziqhelanise nokuma, utsho u-Romeo. (Zama ezinye iindlela zokuzilolonga.)

Yazi ukuthambeka kweplavic: U-Romeo uthi: "Ukufunda ukuthambeka kwe-pelvic sesona sixhobo siphambili sokwenza yonke imithambo." Injongo kukugcina i-pelvis engathathi hlangothi kunye nomqolo.Cinga: Ukuba i-pelvis yakho yayiyibhakethi elikhulu eligcwele amanzi, ngekhe lichithe umphambili okanye umva. (Nantsi isikhokelo esipheleleyo sendlela yokujongana nokuthambeka kwe-pelvic kwaye uyisebenzise ngokufanelekileyo ngexesha lokuzilolonga kwamandla.)

Lungelelanisa: "Kuqhelekile ukuba umntu obuthathaka okanye ongasebenziyo uya kuba nezihlunu zesisu ezibuthathaka. Le duo engenamandla iya kubangela i-hip flexors kunye ne-back back back," kusho u-Romeo. Qinisekisa ukuba kuyo yonke into yokuzivocavoca umzimba, wenza umthambo we-abs njengeplank (ugxile ekugcineni ukungahambelani kwe-pelvic ngexesha ulibambe). Abantu abaninzi bayakuhoxisa ukusebenza i-glute medius yabo (ngaphandle kwe-hip / glute yakho) ngexesha lokusebenza kwe-butt, uthi uSpeir. Zama i-clamshells kunye nezinye izivivinyo zokuvula i-hip kunye ne-mini band ukomeleza loo ndawo ibalulekileyo ye-butt yakho.

Ungalibali ukolula: Gcina izihlunu zakho zingabonakali naye qina ngegwebu eliqengqelekayo i-glutes yakho, kwaye wenze ukunwebeka komnqonqo, umzobo-one-stretch, i-hamstring stretches, kunye ne-hip flexor stretches, utsho u-Speir.

Ngalo lonke ixesha khumbula: Ubuninzi bayo nayiphi na into inokuba mbi, kwaye ubomi bumalunga nokulinganisela kunye nokumodareyitha, utshilo uWhitmore.

Uphengululo lwe