Kutheni iBooty eSomandla iya kukwenza ukuba ube yiimbaleki ezingcono

Umxholo

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Ngokuqinisekileyo wenza ii-squats ngesizathu esifanayo sokuba wonke umntu azenze-ukuphuhlisa umjikelezo ojikeleze ngakumbi. Kodwa ukuba ubukela umkhondo weOlimpiki kunye nokhuphiswano lwentsimi, unokubona into eqhelekileyo phakathi kweembaleki-ezomeleleyo ezakhiwe ngesikwere. Ke loluphi unxibelelwano emsebenzini wakho wobungangamsha kunye namaxesha akho okubaleka? IJordani Metzl, MD, ugqirha wamayeza kwezemidlalo ekwangumgijimi okhutheleyo, uchaze indlela ekubaluleke ngayo ukuqhwesha okubaluleke kakhulu ekusebenzeni. Impendulo emfutshane: Ngokwenene, kubaluleke kakhulu.

"Ndibona amawaka eembaleki eofisini yam minyaka le benokwenzakala, kwaye ndiye ndafumanisa ukuba impazamo eqhelekileyo eyayisenziwa ngabantu yayikukuba babengengabo oqeqesho lokuqina ngendlela yokunciphisa ukonzakala kwabo ukubaleka, kwaye ngakumbi bebengomelezwa. amandla abo,” utshilo uMetzl.

Kutheni zibaluleke kangaka? Ukuba ubuqaqawuli bakho buthathaka kwaye ungazibandakanyi xa ubaleka, ubuninzi bamandla asuka emhlabeni abetha imingxunya yakho encinci, ebuthathaka, enokubangela ukonzakala kwethole, ukubetheka kwemisipha, kunye nokulimala kwethoni ye-Achilles. "Ukomeleza i-glutes yakho kubavumela ukuba babelane okanye banciphise amandla omthwalo wokugijima kwakho, ukuwulayisha kwimisipha emikhulu, enamandla," kusho uMetzl. "Amagqabantshintshi avelisa amandla amaninzi, ke ngoko ubaleka ngokukhawuleza nangokufanelekileyo." (Funda phezulu kwiingcebiso kunye namacebo okuthintela ukwenzakala okuhlanu okuqhelekileyo kokubaleka.)

I-Metzl ivakalelwa ngamandla malunga nomsebenzi wokuphanga iimbaleki de yaqala i-hashtag combo eqaqambileyo: #strongbutt, #happylife. Uye weza negama ngokwenzekayo ebantwini xa bengazisebenzisi ii-glutes zabo kwaye ukubaleka kwabo kusokola ngenxa: Weak Butt Syndrome, okanye i-WBS. (I-Psst ... Jonga ezi ndlela zisi-7 zokuba Ubaleke ngcono ngaphandle kokubaleka.)

Ukuqinisekisa ukuba awuzukwehla netyala le-WBS, zama i-Metzl's Ironstrength workout. Igxininisa intshukumo ye-plyometric eyakha i-glutes kunye nezinye izihlunu ezisebenzayo ezisebenza kunye xa uqhuba-zama i-workout yeyure enye kabini ngeveki. Ngaba ufuna ukukhululeka kancinci kancinci? U-Metzl uthi imithambo efana ne-plyometric jump squats, imiphunga ye-plyometric, okanye i-burpees sisiqalo esihle.

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