I-butt eqinile, ebonakalayo iqala ngamagciwane omuhle, kodwa ungakwazi kalula ukwakha kulokho ngokuzivocavoca nemisebenzi eqondisa zonke imisipha ku-glut.
Ama-glute akho akhiwa uma imisipha emithathu ehlukene-i-gluteus maximus (isisindo esikhulu kunazo zonke), i-gluteus medius, ne-gluteus minimus.
Isihluthulelo sokuqhaqhazela ngokuqinile ukushaya zonke lezi misipha ezivela emajukeni ahlukene futhi ngezivivinyo ezihlukahlukene kanye nemisebenzi ye-cardio. Awukwazi ukushintsha njalo ukuma kwezithombe zakho, kodwa ungabenza babe namandla futhi banamandla ngokuzivocavoca kwesokudla.
Izikwele
Izigqoko zingenye yezindlela ezinhle zokukhomba i-gluteus maximus, okuyisisindo esikhulu emzimbeni ophansi. Akukona nje ukuthi i-squat ihlose ukugcoba, futhi isebenza nezinkalo, amathanga, amathole, ngisho nenhloko. Izikwele kufanele zibe yisisekelo somsebenzi ophansi womzimba ophansi. Uma ama-squats ahlukumeza amadolo, ungenza amafomu okuhlukile we-squat .
Yenza Kulungile
- Hamba ngezinyawo uhlangothi lwe-hip-width futhi, ngenxa yokwengeza okukhulu, ubambe izinsimbi ezingeni lehlombe noma ezinhlangothini zakho.
- Bhonqa ngamadolo bese wehla ngaphakathi kwe-squat, ugcina amadolo ngemuva kwezinzwane. Cabanga ukuthi ubambelela eceleni kwakho ngaphandle kwakho, kodwa gcina i-torso iqondile futhi inesivumelwano.
- Cindezela ezithende ukuze ume.
- Phinda amaqoqo amabili kuya kwangu-3 abuyele ku-8 kuya ku-16
Ama-lunges
Ama-lunges iyindlela yokuzivocavoca eyintandokazi. Ngenxa yokuthi unesimo esinqunyiwe, kufanele usebenzise imicibisholo yakho ukuze uqinise umzimba wakho. Leso simo esiyinkimbinkimbi siphinde sigqugquzele ama-glutes emlenzeni ongaphambili ukuba asebenze ngisho nakakhulu.
Yenza Kulungile
- Hamba ngezinyawo ziqhekekile, unyawo olulodwa phambili futhi unyawo olulodwa emuva, cishe izinyawo ezintathu ngaphandle.
- Bhonta ngamabili amadolo bese uhlala phansi phansi, uthumele amadolo emuva emuva.
- Zama ukuthi ungahambi phambili emgqeni wangaphambili.
- Cindezela esithende ukuze ume bese uphinda amasethingi angu-1 kuya kwangu-3 aphindaphinda ku-16 kuya ku-16, aphethe izinsimbi zokuqina okungeziwe.
Njengebhonasi, amaphaphu abuye asebenze nezinye izinhlobonhlobo zemisipha kubandakanya izintambo zakho, ama-quad, namathole. Futhi, into enhle kakhulu ngamaphaphu yilokho iqiniso lokuthi kunezinhlobonhlobo eziningi , ngakho-ke ungakwazi ukuhlanganisa kalula amaphaphu akho ukukhomba izintuthwane zakho ngezindlela ezehlukene kusukela kokuzivocavoca kuya kwesinye.
Ungakwazi futhi ukuphakamisa inyawo elingemuva kwisinyathelo noma ipulatifomu ukuze inselele ngempela imilenze yombili. Lokhu kuhamba kahle kwamagundane namathanga, kodwa sicela ugweme lokhu kuthutha uma kunciphisa noma yiziphi izinkinga zamadolo.
Stepups
I-Stepups enye enye enhle yokugxila kulokho okwenziwe. Ukuze wenze ukuthi isebenze ngempela, zama ukukhetha ipulatifomu ephakeme ngokwanele kangangokuthi idolo lingama-degree angama-90 degree uma ligobile. Uma lokho kuncane kakhulu, zama ukusebenzisa isiteji sesibili esitebhisini bese ubamba isitimela sokulinganisela uma kudingeka.
Yenza Kulungile
- Yima phambi kwesinyathelo noma yesikhulumi bese ubeka unyawo olufanele esiteji. Bamba izinsimbi ukuze ungeze amandla.
- Ukucindezela esithendeni, phakamisa, uthinta izinzwane ezingakwesokunxele uye esiteji.
- Ukugcina unyawo olufanele esiteji, thatha unyawo lwesokunxele phansi. Bendza emadolweni emlonyeni ukuze uthole amandla.
- Phinda amaqoqo angu-1 kuya kwangu-3 aphindwe ngu-12 kuya ku-16 ohlangothini ngalunye.
Iphuzu elilodwa eliyinhloko ukuphoqa esithendeni ukuze uphakamise umzimba bese ugxila sonke isisindo sakho emlenzeni ohambayo. Ngamanye amazwi, wehlisa phansi ngobumnene, ungathinti kalula izinzwane zomunye umlenze phansi.
Uzozizwa ngempela lokhu uma uthatha kancane futhi ugxile emlenzeni osebenzayo. Ukubamba izisindo kuzokwengeza ubuhle obuhle futhi ungasebenzisa ngisho ibhande ngaphansi kwenyawo lokuma ukuze ungeze ukumelana.
Ama-squats angenawo ama-Bands Resistance
Ngesikhathi izivivinyo zangaphambilini zibhekiswe ikakhulukazi ku-gluteus maximus, lokhu kuthutha kuhloswe imisipha encane ye-gluteus medius ne-minimus.
Ngenxa yokuthi kune-squat ehilelekile, usebenza ne-gluteus maximus futhi. Uma ubamba izingxenyana zamabhande wokumelana nezinsimbi ezigobile ungathola futhi ukuvivinya isometric ye-biceps, okwenza lokhu kube umzimba omkhulu umzimba wonke.
Yenza Kulungile
- Sebenzisa ibhande elinenkinga yokukhanya okuphakathi bese ubama kuyo, ubambelele kokubili kokuphatha.
- Thatha isinyathelo esikhulu kuya kwesokudla ku-squat, ugcine ukungezwani ebhentshini.
- Hamba unyawo olungakwesokunxele futhi uqhubeke uphuma futhi uqhubekele ngakwesokudla, yonke indlela egumbini elithile (noma ngokusemandleni akho).
- Phinda ngenye indlela noma ngezigaba ezingaba ngu-1 kuya kwezingu-3 ezinyathelo ezingu-8 kuya ku-16.
I-Butt i-Squeezes ku-Ibhola
I-butt ifaka ibhola ingenye indlela enhle yokusebenzela izitho zakho. Ibhola lenezela ukungazinzeki, ukuphoqelela umzimba wakho wonke ophansi ukuthi usebenze futhi ubambe izisindo emathangeni aphezulu wenezela ngamandla kulowo msebenzi.
Yenza Kulungile
- Qala endaweni yebhuloho, ikhanda lihlezi ebhokisini, isitifiketi siphakanyisiwe kanye nesisindo emathangeni (ngokuzithandela)
- Yehlisa izintambo phansi bese uzama ukungavumeli ibhola lijikeleze.
- Cindezela i-glutes ukuba ibuyele emuva ukuze uqale futhi uphinde uphinde uhlele izintambo ezingu-1 kuya kwezingu-3 eziphindwe ku-8 kuya ku-16.
- Phakamisa izinzwani ngokuqina okukhulu.
Izintaba
Amandla okudlulela kwangaphambili akuwona amandla okuphela okuhambisa ama-glutes, kodwa sivame ukukhohlwa ukuthi kukhona imisebenzi ye-cardio ezophinde ihlanganyele emuva.
Ukuhamba ngezintaba kungenye yalezo zenzo futhi kushisa inani elikhulu lamakorikhi. Akusebenzi nje kuphela ukuthi usebenza kanzima ngoba ugibela ekukhuphukeni, uma kukhona ushintsho ekuphakameni, uzosebenzisa amandla angaphezulu.
Ukuhamba ngokuhamba ngokuzenzekelayo kuthola ukuthi ugxili lwakho luhileleke futhi, uma ugqoke isikhwama, uthola ngisho nokuqeqeshwa okuningi.
Umuntu oyisigidi esingu-140 ushisa amakholori angu-390 cishe cishe ihora. Uma uhlala endaweni ephathekayo, zama ukunciphisa isiteji sakho sokulinganisa ukuze ulingise ukugibela intaba.
I-kickboxing
I-Kickboxing iyinhlangano enhle kakhulu yomzimba wonke, kufaka phakathi iziqhenko nezindophi. I-front control ehlehlisiwe, izindlu zokuhlala, izinhlangothi zomgwaqo, kanye nokukhahlela emuva kusebenza izinkalo zakho, amathanga, kanye ne-butt.
Ngesikhathi esifanayo, izinhlanganisela eziyinkimbinkimbi ezibandakanya izimpondo zizogxila emzimbeni wakho ongaphezulu kanye ne-abs ukuze uziqinise. Owesifazane wamaphilenti angu-140 uzoshisa amakholori angu-500 anemizuzu engama-45 ye-kickboxing.
Izandiso ze-Hip
Ngenkathi izivivinyo zangaphambilini zamakhemikhali ziyi-go-to choice ukuhamba imisipha eminingi ngesikhathi esifanayo, izindebe izandiso ziyamangalisa ekubhekiseni glits ngendlela egxile kakhulu.
Yenza Kulungile
- Thola ezandleni nasemadolweni, izandla ngqo ngaphansi kwamahlombe, amadolo ngqo ngaphansi kwezinyosi.
- Cindezela isisindo ngemuva kwesigodlo sokunene noma sebenzisa izisindo ze-ankle ngokuqina okungeziwe.
- Ukugcina ibhande elilungile ligobile, phakamisa umlenze wesokudla kuze kube sezingeni lezinyawo.
- Phansi futhi uphinde uphinde uqhubeke u-12 kuya ku-16 uhlangothi olulodwa.
Ukufa Kwemilenze Enye
Ama-Deadlifts ayenhle kakhulu ama-hamstrings akho, i-butt futhi ephansi emuva, kodwa le nguqulo eyodwa enezibhamu ingumbulali ku-butt. Ukwenza noma yini emlenzeni owodwa kunezela amandla futhi kufaka phakathi imisipha yakho yokuqina ukuze umzimba wakho ulinganise.
Ifomu ibaluleke kakhulu futhi kufanele uweqe lo msebenzi uma unenkinga emuva.
Yenza Kulungile
- Ukubamba izisindo, uthathe umlenze wesokunxele emuva kwakho ngezinyawo noma kunjalo, ukuphumula kancane onozinyo.
- Ithiphu kusukela ezinkalweni bese unciphisa kancane izisindo ukuya phansi kuze kube yilapho ukuguquguquka kwakho kuvumela.
- Gcina umhlane wakho wendiza noma nge-arch yemvelo futhi uqinisekise ukuthi ugcine i-abs ingenwe ukuvikela emuva.
- Cindezela i-glutes yomlenze osebenzayo wokuvuselela.
- Yenza ama-1 kuya ku-3 amasethi we-8 kuya ku-16 aphinde abuyele eceleni.