Abacwaningi Thola Ukuqeqeshwa Okuhle Kwenqamu (Ukudumisa)

Ukuzivocavoca Ukuthola Isibungu Sakho Esibunjweni

Abantu abaningi bangathanda ukukhuluma nge-butt kanye ne-glutes yabo, kodwa kungenzeka bangakwazi izindlela ezinhle kakhulu zokwenza kanjalo.

Yiziphi izivivinyo ezingcono kakhulu ze-butt ne-glutes?

Lo ngumbuzo ovamile abantu abaningi abangathanda ukuwuphendula.

Ukubaluleka Kwezinkazimulo

I-glutes iyinhlangano enkulu kakhulu futhi enamandla kunazo zonke. Banikeza amandla okudingekayo ukunyakaza futhi bavumele umzimba ukuba ugcine isikhundla esiqinile ngemva kokunyakaza.

Lezi zinhlanzi zibalulekile ukunyakaza ezinhlobonhlobo zezemidlalo, ikakhulukazi ezibandakanya noma yiluphi uhlobo lokugijima noma ukugxuma. Kunezindlela eziningi zokuzivocavoca ezikhomba lokhu endaweni yomzimba ngokuqondile.

Ngokusho kweMelika Council on Exercise kanye nokuzivocavoca ososayensi eYunivesithi yaseWisconsin, iLaCrosse, izivivinyo eziphumelelayo kakhulu zokusebenza imisipha ye gluteus nokwakha isithwathwa esinamandla ngempela singalinganiswa.

Labacwaningi kanye nososayensi basebenzisa ukuhlaziywa kwe-electromyographic (EMG) ukukala ukuvuselelwa kwemisipha yokuzivocavoca okuvamile okuyisishiyagalombili . Ukuthola kwabo kuhle kakhulu. Uma ufuna izindlela ezingcono kakhulu zokubhekisisa ama-glutes akho, nansi izincomo zabo.

Kubalulekile ukukhumbula ukuthi uma uhlala isikhathi esiningi sosuku, ungase ube nokugwinya okungasebenzi futhi okubuthakathaka, kanye nezinhlanzi eziqinile nezinsipho ze- hip . Ngakho-ke, ngaphambi kokudlulela ngqo kulezi zivivinyo zokuqinisa ukukhwabanisa okunzima, kuyasiza ukuthi uqale wenze ukuvivinya kwe- Glute Ukuzivocavoca ukuze uqale ukudubula kahle emuva kokuthi uqale ukusebenza.

I-Best Butt Exercises

1. Izandiso ze-Hip Quadruped
2. Ama-lunges
   Bheka futhi: Ngaphezulu kweLunge | Ukuhamba ngeDumbbell Lunge
3. Isinyathelo se-Ups
4. Izikwele
5. Izinketho ze-Four-Way Hip
6. I-Squat eyodwa-Legged

Ukuzivocavoca Okuhamba phambili kwe-Gluteus Maximus

Ukutholakala kwabo kubonise ukuthi nakuba ama-squats akhiqiza kakhulu ukusebenza kwemisipha ngaphezu kokushicilelwa komlenze okugxilwe futhi okuqondile, kwakungekho umehluko omkhulu emisebenzini ye-EMG uma kuqhathaniswa nezinye izivivinyo.

Ukuzivocavoca Okuhamba phambili kwe-Gluteus Medius

Izandiso ze-hip quadruped, izinyathelo zokukhuphuka kanye namaphaphu zenze ukusebenza okukhulu kakhulu kwe-muscle kuno-squats. Imishini yamagundane enezingqimba futhi eziqondile yakha umthamo omncane womsebenzi.

Ukuzivocavoca Okuhle kakhulu kwe-Hamstrings

Izandiso ze-hip ezine-quadruped, izinyathelo zokuphakama kanye namaphaphu nezandiso ezine-hip endleleni-ndlela zenze umsebenzi omkhulu kakhulu we-EMG kunama-squats. Imishini yamagundane enezingqimba futhi ezondile ibeka okuphansi kunazo zonke emisebenzini ye-EMG.

Ngokusho kwabacwaningi "Kwakungekho ophumelelayo, kodwa lolu cwaningo luye lwaqinisekisa ukubaluleka kokuzivocavoca amahlanu - izigqoko zomlenze ongashadile, izandiso ze-hip quadruped, izinyathelo zokuhamba, amaphaphu kanye nezandiso zendlela yezintambo ezine - njengezindlela eziphumelelayo ezingokwenkolo izikwele. "

_Umthombo

_{Udumo kuMax . ACE FitnessMatters • January / February 2006.}