Imisipha ye-butt, ngokukhethekile i-gluteus maximus, medius kanye minimus, ingenye yemisipha ebaluleke kakhulu yokwenza isivinini namandla ngesikhathi sokunyakaza okuningi kwezemidlalo. I-gluteus maximus iyisisindo esikhulu kunazo zonke emzimbeni kanye nenye yezinamandla kakhulu, futhi idlala indima enkulu ekusebenzeni nasekujuleni. Kumdlali, i-backside eqinile ibalulekile ekuvimbeleni ukulimala, ukukhulisa ukusheshisa namandla, nokuthuthukisa ukusebenza kwezemidlalo jikelele.
Abantu abaningi namuhla, kuhlanganise bobabili abagijimi nabangewona amageyimu, banezigameko ezingasebenzi kahle ngenxa yenani elidlula isikhathi sonke sichitha sihlezi. Isikhathi esengeziwe esichithwa endaweni ehlezi kungalimaza impilo yakho ngezindlela ezihlukahlukene, kufaka phakathi ukugwinya, ukungasebenzi okusebenzayo, izintambo eziqinile kanye nezimpande eziqinile ze-hip. Ngesikhathi sokuzivocavoca, i-glutes engasebenzi kahle ingabangela ukuthi imisipha kanye nemisipha ephansi emuva ibe yinto engaphezu kweqile futhi ibe yingozi kakhulu. Ukuze ugweme izingibe ezinjalo, kuyasiza ukuhlanganyela ngenkuthalo nokuqinisa imisipha ye-butt ukuze bakwazi ukwenza lokho okuhlosiwe ukukwenza.
Abagijimi cishe yonke imidlalo bangabasiza ngokuhlanganyela ngokuzikhandla nokuqinisa i-glut. Kodwa ngaphambi kokudlulela ekuzivocavoca okugcobayo, kuyasiza ukwenza ambalwa umzimba wokusebenzisa i-glute ukuze ngokuyisisekelo "uphakamise ama-glut" bese uthola ukudubula kwakho emuva. Uma isebenze, i-glutes ingaphendula kalula kalula ezihlukahlukene zokuzivocavoca okuhlosiwe okuhlosiwe, okufaka okulandelayo.
1 - Ukuhamba kwama-Lunges
I-lunge yokuhamba ingenye i-magnifier enhancer enkulu engenziwa noma ngaphandle kwesisindo esingeziwe. Uma ususebenzise iphethini eyisisekelo yokunyakaza, ukwenza i-lunge yokuhamba ngenkathi ubambe ama-dumbbell akugcini nje ukwakha amandla agxilile, kodwa futhi kuhlanganisa izingqimba, ama-hamstrings, kanye nokuqiniswa okuyisisekelo ngenkathi kuthuthukisa ukuguquguquka kwe-hip.
2 - Isisindo esinezinyathelo eziphezulu
Isinyathelo esinezinyathelo eziphezulu ukuvivinya ngokuqondile ukubhekisa ama-gliti kuyilapho ukunciphisa ukucindezeleka emadolweni. Ngokuqala ngebhentshi elingaphansi futhi ungenasisindo esincane, ungathuthukisa kancane kancane amandla anamandla negesi. Ngokusebenza umlenze ngamunye ngabanye, ungagwema ukukhetha uhlangothi olulodwa olungenzeka ngesikhathi sokunyakaza okugcwele kwe-squat. Njengoba i-step up up iba lula futhi unokulawula okuningi ukunyakaza, mane ufaka ubude esiteji bese ungeze isisindo.
Ungasebenzisa ama-dumbbells, i-barbell, noma i-vesti eboshiwe yokwandisa ukumelana kwalesi sivivinyo. Isihluthulelo sokuhamba kahle ukugcina ukulawula futhi ugcine idolo lakho lilandelela phambili kunokungena ngaphakathi.
3 - Single Leg Bridge Ukuzivocavoca
Omunye umzimba ovelele kakhulu ohlukanisa ohlangothini ngalunye ngenkathi ehlinzeka ngokugcizelela kwe-glute yiyona ibhuloho elilodwa lomlenze. Uma usanda kuqalisa, ungase ufune ukusebenzisa ukuvivinya umzimba okujwayelekile kuze kube yilapho uqala amandla okwanele nokuzinza ukwenza ibhuloho elilodwa lomlenze ngaphandle kokwehlisa ifomu lakho. Ungatshela ukuthi awungakulungeli yini ibhuloho elilodwa lomlenze uma ubona izinyathelo zakho zijikela kolunye uhlangothi ngesikhathi sokuhamba.
4 - Isigqoko se-Hip ku-Ibhola Yokuzivocavoca
Ukwenyuswa kwe-hip ebhokisini lokuzivocavoca kuyinselele ngokukhohlisa. Kubonakala kulula futhi ngokuqondile, kodwa ukuzinza okudingekayo ukuze ukwazi kahle lokhu kuhamba kuthatha umkhuba omncane. Kwenziwe kahle, ihlose izigubhu, izintambo, nezintambo lapho zibandakanya izinhlobonhlobo ezincinci ezinqeni, emuva nangemuva. Ukuze unciphise ubunzima lapho uqala ukuqala, qhubekela phambili phambili ukusekela ngaphezulu kwezinyathelo kanye nesifuba. Njengoba uthuthuka, ungakwazi ukwandisa ubunzima ngokugubha emuva kancane ukwandisa isandiso somlenze.
5 - I- Overhead Lunge
Ukusebenzisa umgodi ophezulu, noma ngaphandle kwezisindo ezengeziwe, kuyindlela enhle yokuvuselela ama-gliti njengoba uthuthukisa ibhalansi yakho kanye nokwaziswa kwakho . Ngokugxila ekuhambeni okubushelelezi, okulawulwayo nokuzinzile kulo lonke uhambo, uzobandakanya izinhlobonhlobo zemisipha kusukela ekhanda kuya ezandleni zezinyosi, kanti futhi ukwandisa amandla we-ankle nokuvumelana nezimo.
6 - Izigcawu ezigcwele
I-squat ephelele yinkosi yazo zonke izivivinyo zamandla. Ungaqala ngesisindo noma isisindo esincane kakhulu ukuze ufunde amaphethini okuhamba okulungile. Ngokuhamba kwesikhathi ungathumela kancane kancane ukumelana nokunyakaza. I-squat ayikakhi nje kuphela ama-glutes anamandla kodwa yenza kahle izokwenza ngcono ukunyakaza nokuhamba kwezinyawo, ngokuvamile kungabikho kubadlali.