Kutheni i-Butt yakho ijongeka ngokufanayo ayisiyongxaki ukuba zingaphi ii squats ozenzayo

Umxholo

• Ifom yakho yi-C (eyona nto ingcono)
• Imisipha yakho yobuGcisa ayidubuli
• Awuyi kuhamba nzima ngokwaneleyo
• Awuyikukhathaza iTempo
• I-squat yakho iswele ubunzulu
• Wenza kuphela iiQela zoMoya okanye iiQela eziBuya
• Wena *Kuphela* Uyagxwala
• Awunamafutha ngokufanelekileyo
• Ucutha kakhulu, okanye awanelanga
• Uphengululo lwe

Ulandela ipesika enzima kunokuba u-Amy Schumer elandela i-body-shamers.Uyacukuceza, kwaye uhlale, kunye nokuhlala, kwaye nangoku… akukho luzuko luzukileyo. Yintoni enika?

Ngomnye, awukwazingokwenene ngokukhethekileyo qeqesha ilungu elinye lomzimba. "Ii-squats ayisebenzi nje i-glutes," utshilo ugqirha womzimba uGrayson Wickham, D.P.T., C.S.C.S., umseki we-Movement Vault, inkampani yokunyakaza kunye nokuhamba. "Bakwasebenza ii-quads zakho, i-hamstrings, i-core, i-hip flexors, kunye nomqolo."

Ke ukuba uzama ukwakha ubuqaqawuli bakho, zilungiselele izihlunu ezingaphezulu kumzimba wakho osezantsi. Oko kwathethi, iziphumo zokwakha izihlunu ziyacotha, ke abanye abantu basetyhini bayadimazeka xa bengaqali ukubona amaxhoba e-gainz ngoko nangoko. (BTW, nantsi kutheni kubalulekile ukuba ube ne-Butt eyomeleleyo-ngaphandle kokujonga okuhle).

"Imfuzo idlala indima enkulu ekubunjweni komzimba wakho kunye ne-anatomy," utshilo u-Wickham-kodwa loo nto ayithethi ukuba awukwazi ukuphuhlisa umjikelo oqinileyo oqinileyo,krelekrele sebenza, utsho.

Igama eliphambili apha lithi "smart." Kukho iimpazamo eziqhelekileyo ezinokuthi zigcine ukuzilolonga kwakho ekusebenzeni ngokufanelekileyo okanye ngokufanelekileyo njengoko kunokuba njalo kwaye kufanelekile. Ngezantsi, iingcali zamandla zabelana ngezo mpazamo zoqeqesho, kunye nento onokuyenza ukuzilungisa.

Ifom yakho yi-C (eyona nto ingcono)

Iingcali zithi ifom embi sisizathu # 1 sokuba ungaboni ziphumo. "I-squat yenye yeyona ndlela yokuzivocavoca kwaye ineenzuzo ezininzi ... kodwa kufuneka yenziwe ngokuchanekileyo," kusho i-Chelsea Axe, D.C., C.S.C.S., i-chiropractor kunye nengcali yokufaneleka ye-Draxe.com kunye ne-Ancient Nutrition.

Eyona ngxaki ixhaphakileyo ndiyibonayo ngabantu abaqala intshukumo yokugcwala ngokuguqa ngamadolo endaweni yokubamba isinqe umva, utshilo u-Ax. Yicinge ngolu hlobo: Xa unesitulo emva kwakho, awugobi emadolweni ukuze uzise impundu yakho ngqo esitulweni. Ngokwendalo ujinga esinqeni sakho kuqala ukuze uhlale esihlalweni kuba sikhona emva kwakho. (Inxulumene: Unyango lweSquat Ngaba ubuGcisa beGenius bokuFunda iFom efanelekileyo)

"Oku kufuneka kube yintshukumo efanayo xa usenza isikwere," utshilo. "Bamba ihips zakho ngasemva kwaye ucinge ngokufikelela kwi-butt yakho emva kwakho." Ukuba uqalisa ukunyakaza ngamadolo akho, kungekhona nje ukwenza izihlunu kwicala langaphambili lomzimba wakho (njenge-quads yakho) ukuthatha, uthi u-Wickham, kodwa wandisa umngcipheko wokulimala. (Bona ngakumbi: Isikhokelo sokwenza iBarbell Back squat ngokuchanekileyo).

Yiba nomqeqeshi ojonga ifom yakho okanye uzirekhode ukuze uqinisekise ukuba izithende zakho zityaliwe, umqolo wakho ongaphantsi awujikelezi, amadolo akho awagobi, kwaye uqalisa i-squat nge-hip hinge. (IiNtloko phezulu: Le yenye yeendlela ezininzi onokuthi uzibambe ngokungalunganga. Nazi ezinye ezi-6, kunye nendlela yokuzilungisa.)

Imisipha yakho yobuGcisa ayidubuli

I-Dead butt syndrome yinto eyoyikisayo, utshilo uWickham. "Ubukrelekrele abufanga ngokwenyani njengoko eli binzana lisitsho ... Kodwa yonangu kunokwenzeka ukuba i-glutes yakho ayisebenzi ngokupheleleyo. Ungabulela indlela yokuphila yale mihla ngoku. "Xa uhleli, i-glutes yakho ayisetyenziswanga. Xa uhlala ngaphezulu, ungaphantsi kokusebenzisa imisipha yakho ye-glute. Oku kungenza kube nzima ngakumbi ukuwasebenzisa ngexesha lokuzilolonga," kuchaza.

Enyanisweni, "kunokwenzeka ukuba u-squatting ngaphandle kokuvula i-glutes yakho," utsho, kwaye ukuba i-glutes yakho ayisebenzi, ayinamandla.

Ukwenza umthambo wokwenza ubuqhetseba njengenxalenye yokuzifudumeza kweskat-okanye nokuba yeyiphi na intsasa xa uvuka-kunokunceda umzimba wakho uphinde ufunde indlela yokutsha ngomva wakho. "Ndicinga ukuba iibhulorho ezinobunzima bomzimba yenye yezona zinto zihamba phambili zokuvula i-glute ukuba ucinezela i-glutes yakho kakhulu phezulu," utshilo u-Wickham. (Njengebhonasi: yongeza kwezi ziqhelaniso zokuzilolonga.)

Awuyi kuhamba nzima ngokwaneleyo

Uninzi lwabasetyhini bomelele kwaye bayakwazi ukuphakamisa ubunzima kunokuba beqonda, itsho i-Ax. Ukuba ubethe iphetshana leepesika, ukunyuka ngobunzima yeyona ndlela ilungileyo yokugqitha kuyo. (I-Boom: Nantsi into eyenzekayo xa abasetyhini bePhakamisa kakhulu)

“Nanini na xa umntu eyeka ukubona inkqubela, ndiye ndihambe nzima kangangeeveki ezintandathu kuba oku kucela umngeni kwizihlunu kwaye kukhuthaze ukukhula,” utshilo uPete McCall, umqeqeshi wobuqu oqinisekisiweyo, isithethi seBhunga laseMelika lokuzilolonga, kunye nomyili weAll About Fitness. ipodcast.

Oku akuthethi ukuba wenze i-rep-max enye yonke imihla. Endaweni yoko, i-Ax icebisa ukuba kwenziwe iiseti ezintathu ukuya kwezine ze-reps ezintandathu ukuya kwezili-10, kunye nexesha lokuphumla lemizuzu emibini ukuya kwemithathu phakathi kwazo, zinzima kangangoko (AHAP). “Kufanele ukuba unzima kakhulu kangangokuba awuzokwazi ukwenza enye irep ngokuchanekileyo,” utshilo uAxe.

Awuyikukhathaza iTempo

Usenokusetyenziselwa ukwenza i-down-up elula kunye ne-rep nganye, kodwa unokwenza izinto ezimangalisayo ngokutshintsha i-squat tempo okanye isantya. I-squat inezigaba ezithathu: i-eccentric (intshukumo ehlayo), ukubamba isometric (ikhefu ezantsi), kunye ne-concentric (intshukumo ephezulu). Uqeqesho lweTempo lubandakanya ukwahluka kwexesha lesigaba ngasinye se- # inzuzo, utshilo uWickham.

"Inxalenye ye-eccentric ye-lift ibangela ukuba uninzi lwe-micro-breakdown kwi-muscle tissue kuba yilapho i-muscle iphantsi koxinzelelo olukhulu," kuchaza u-Wickham. "Oko kuthetha ukuba xa iphinda ikhula, iphinda ikhule, ibe nkulu, kwaye yomelele." Ingcebiso yakhe: Ezantsi kubalo lwemizuzwana emithathu ukuya kwemihlanu, nqumama ezantsi umzuzwana ukuya kwemibini, emva koko uqhume ubuye ume.

UMcCall ukwangumntu othanda uqeqesho lwamandla olucothayo. "Kuba ixesha eliphantsi koxinzelelo lide, uyakuziva ngokoqobo ukuba izihlunu zakho ziyangcangcazela emva kokubuya kancinci," utshilo uMcCall. Ikufanele oko? Akukho mathandabuzo.

I-squat yakho iswele ubunzulu

Ukusuka eCrossFit ukuya kwinkampu yokuqalisa, "squat at or below parallel" is a cue common. "Oku kuthetha ukuba emazantsi e-squat, i-hip crease yakho iyafana okanye ingezantsi kwamadolo akho," ucacisa u-Ax. Nangona kunjalo, abantu abaninzi abalubethi olu luhlu lwentshukumo, utshilo.

Oku kunokwenza umahluko omkhulu kwinzuzo yakho: "Ukomeleza ngokwenene iqela lezihlunu, kufuneka uthathe izihlunu kuluhlu lonke lokuhamba," ucacisa uWickham.

Kukho izizathu ezibini eziphambili zokuba kutheni umntu engakwazi uku-squat obu nzulu, ngokutsho kwe-Axe: Umisa ngeenyawo zakho ezimxinwa kakhulu okanye unomda we-hip mobility. Ulungiso: "Zama ukwandisa ukuma kwakho ukuze izithende zakho zibe ububanzi bamagxa kunye neenzwane ziphume kancinci," utshilo u-Axe. Emva koko, tyhala umva wakho emva kwaye uqhubeke ukuthoba kangangoko unako. Ukuba awunako ukuhla ngokwaneleyo, ukuhamba ngumcimbi wakho; qala ukubandakanya i-hip, idolo, kunye nokuhamba kwe-ankle ukuhamba kwindlela yakho. Ezona drill zithandwayo ze-Axe kukuhamba kwembaleki kunye nokuma kwehobe, kodwa zininzi iindlela zokufundisa ezisebenzayo onokuzama. (Ukuhamba kwe-Ankle ye-PS kunokuchaphazela ukubanakho kwakho ukuntywila ngokunzulu.)

I-PSA yobuhlobo: Uluhlu olupheleleyo lwesindululo lubalulekile, kodwa ifomu ingaphezulu. Yiya ezantsi kuphela apho unokufumana ngokukhululekileyo ngaphandle kokulalanisa kwifom. (Kwakhona zama unyango lwe-squat, iqhinga lokufunda ifom efanelekileyo ye-squat.)

Wenza kuphela iiQela zoMoya okanye iiQela eziBuya

"Iziphumo azizukuvela kumthambo omnye kuphela, utshilo uKarena Dawn, umqeqeshi wobuqu oqinisekisiweyo, umqeqeshi wesondlo kunye nomseki-kunye weTone It Up. Ukuphuhlisa i-bum eyomeleleyo, egcweleyo, bathi kubalulekile ukusebenza imisipha kwii-engile ezininzi.

"Kukho iinguqu ezininzi ezahlukeneyo ze-squat onokukhetha kuzo-i-squats yangasemva, i-squats yangaphambili, i-goblet squats, i-plié squats, i-squat jumps, njl njl-yongeza oku ukuze usebenze izihlunu ngokwahlukileyo," kusho uKatrina Scott, umqeqeshi wobuqu oqinisekisiweyo, umqeqeshi wezondlo. , kunye nomnye umseki weTone It Up. (Zama ezinye iindlela zokuzilolonga kwi-30-Day squat Challenge.)

Wena *Kuphela* Uyagxwala

Izikwere zilungile, kodwa ayisiyiyo kuphela * imithambo enokunceda ekuphuculeni ikhonkco elingasemva (i-AKA izihlunu ezingasemva komzimba wakho). Kungenxa yoko le nto iingcali zicebisa ukongeza imithambo enobuhleakunjalo Izikwere ezisisiseko kuphela: (Eyeleleneyo: Abaqeqeshi abangama-20 abaPhezulu batyhila iMthambo yempundu abayithandayo)

Cinga ukongeza ukwahluka kwe-hip thrust kunye ne-unilateral exercises kumxube, cebisa uEsther Avant, umqeqeshi oqinisekisiweyo we-ACE kunye nomqeqeshi wesondlo oqinisekisiweyo ku-Esther Avant Wellness Coaching. "I-Hip thrust iyaziwa ngokuvula i-glutes nangcono kune-squat," utsho. Ukuzama i-banded, ubunzima bomzimba, kunye nokwahluka kobunzima be-glute-targeting move. (BTW: Nanku umahluko phakathi kwebhulorho ebukekayo kunye ne-hip thrust).

Ukuzivocavoca okungahambelaniyo-nawuphi na umthambo owenze icala ngalinye ngokwahlukeneyo-kuya kunceda ukomeleza impundu yakho ngelixa unceda ukulungisa nakuphi na ukungalingani phakathi kwamacala. "Ngokuzilolonga kwelinye icala, uyakuva imicu yemisipha obungazi ukuba unayo," utsho uMcCall. Ngapha koko, iintshukumo ezinje ngasemva (okanye isiBulgaria) esiqhekezayo se-squats, ukunyuswa komlenze omnye waseRomania, ukubuya umva imiphunga, kunye nokunyuka okunyukayo kwenza undoqo wakho ubandakanyeke.

Awunamafutha ngokufanelekileyo

Awukwazi ukwakha iibhondi zentsimbi ngaphandle kokutya okufanelekileyo: "Ingcamango yokutya ngamabomu i-caloric surplus inokuba yoyikeka ngokwenene, kodwa ngokuqhelekileyo yiloo nto efunekayo ukubeka ubunzima bemisipha," kusho uAvant. "I-100 eyongezelelweyo kwi-calories ezingama-300 ingaba yinto oyifunayo yokwakha i-glute, i-muscular glutes ngaphandle kokubeka amafutha amaninzi."

Ngaphambi nangemva kokusebenza kokutya okunesondlo nayo. Ngaphambi kokuzilolonga, ufuna ukutya kwaye usele ngokwaneleyo ukuze ube namandla ngokuzilolonga ngaphandle kokutya kakhulu kangangokuba unokuziva ujikeleza okanye uhleli apho. (I mbi, amiright?). "Ukuba utya kufutshane nomsebenzi wakho wokuzilolonga, khetha ii-carbs ezinyibilika ngokulula," utshilo u-Rachel Fine M.S., R.D., C.S.S.D., C.S..S.., umnini we-To The Pointe Nutrition. "Kodwa ukuba uneeyure ezimbini ukuya kwezine ngaphambi kokuba usebenze, yidla ukutya okunokulinganisela kunye ne-carbs enzima kunye neprotheni." (Zama elinye lala maqhekeza ngaphambi kokuzilolonga kwakho okulandelayo.)

Ngexesha lokuzilolonga, umzimba wakho usebenzisa iivenkile ze-glycogen zamandla, ke emva kokuzilolonga, ufuna ukuzalisa ezo venkile ngokukhwaza kwi-carbs-umzimba wakho owela kwi-glycogen, uyachaza uFine. Uyafuna kwakhona ukutya iprotheyini ebhityileyo, ekufuneka izihlunu zakho ziphinde zibuyele, utshilo uAvant. "Ukujolisa kwi-1g yeeprotheyini ngeponti nganye yesisindo somzimba ngosuku yinjongo elungileyo." (I-BTW, nantsi into yokutya isixa esifanelekileyo seprotein ngemini ibonakala ngathi.)

Ucutha kakhulu, okanye awanelanga

I-squatting inamathela kumgaqo we-Goldilocks: awufuni kuhlala kancinci, kwaye awufuni kuhlala kakhulu.

Ingavakala ngathi ayichani, kodwa ukuhlala rhoqo kunokukugcina ungaziboni iziphumo-ngakumbi ukuba uhleli nzima. "Xa usebenza naliphi na iqela lamahlunu, uya kufuna ukuzinika iiyure ezingama-48 zokufumana kwakhona phakathi kokunyusa. Ngalo lonke ixesha uqeqesha amandla, wophula izihlunu zakho ukuze zikwazi ukubuya zisomelele," utshilo uDawn. Njengoko unomdla wokukhulisa loo mpahla, akufuneki usebenze nzima i-glutes yakho iintsuku ezimbini zilandelelana. (Jonga: Kukaninzi kangakanani kufuneka uphakamise kakhulu?)

"Ukuzama ukuqwenga xa ungafumaneki kufana nokuzama ukubukela ividiyo kwifowuni yakho uneepesenti ezili-10 kuphela zamandla," uyavuma uMcCall. (Zama ezi ndlela zingqinwe ngokwenzululwazi ukukhawulezisa ukuchacha.)

Oko kuthethiweyo, nawe awukwazi uku-squat kabini ngenyanga kwaye ulindele iziphumo ze-booty-popping. Ngeziphumo, ukungaguquguquki kukumkanikazi, utshilo uWickham. Cwangcisa ukubetha ubuqaqawuli bakho kube kanye okanye kabini ngeveki. (Kwaye musa kuphela sebenza ubuqaqawuli bakho: Ukwenza inani elingalinganiyo lokuzilolonga kwe-butt kunokuba neziphumo ezibi nazo.)

Ukulungele ukwakha umphako? Zama uqeqesho olunzima kunalo lonke ixesha.

Uphengululo lwe