Ama-glutes akho, izintambo namathanga afaka ezinye ezibaluleke kakhulu, futhi ezinamandla, izidumbu emzimbeni womuntu. Eqinisweni, umzimba wakho ophansi uhlanganisa isidumbu esikhulu emzimbeni - I-butt yakho, eyaziwa nangokuthi i-gluteus maximus.
I-gluteus maximus yi-muscle glutal ebonakalayo kakhulu, kodwa kunezinsizwa ezimbili ezibaluleke kakhulu ngaphansi kwayo: i-gluteus medius ne-gluteus minimus.
Lezi zinhlanzi ezintathu zinezinhlobonhlobo zokunyakaza kwe-hip njengokunwetshwa kwe-hip, ukujikeleza umlenze wangaphandle nokuqothulwa kwe-hip - noma ukuhambisa umlenze kude nomzimba njengoba kuphakamisa umlenze. Lokhu kusho ukuthi i-glutes yakho isebenza njalo uma usukuma, hamba noma ugijimela izitebhisi nokugijima, ukubiza amagama ambalwa nje.
Kungani Kufanele Usebenze Isibopho Sakho , U- Hips Namathanga ?
Ngaphandle kokufuna ukuqina okuqinile, kubaluleke kakhulu ukuqeqesha umzimba wakho ophansi ngoba nje uhileleke ekunyameni okuningi. Hlala, ume, ugibe futhi uhambe futhi ugesi wakho usebenza futhi ucabange ukuthi wenza kaningi kangakanani lokho ngosuku olulodwa.
Ukuzivocavoca amandla okuqinisa amandla akugcini nje ukuqinisa amandla emisebenzini yansuku zonke, bangakuqinisa nakweminye imisebenzi efana nokugijima, ukuhamba, ukusebenza egcekeni kanye nezitebhisi zokukhuphuka. Ukusebenza lezi zinhlanzi kusho ukuthi ngeke nje udale amandla nezikhwebu ezincibilikile, kodwa uzoshisa ukwedluli ngaphezulu. Okukhudlwana imisipha, ama-calories angaphezulu.
Oh, futhi into eyodwa ... imilenze enamandla inika ukuxhaswa kwamadolo akho namagxathu akho angasiza ukukuvikela ekulimazeni.
Kufanele Uqeqeshe Kangakanani Umzimba Wakho Ophansi?
Iziqondiso ezijwayelekile zokuqeqeshwa kwamandla ziphakamisa:
- Sebenzisa umzimba wakho ophansi kuze kube yizinsuku ezingu-3 ezingenakulandelana ngesonto. Ufuna okungenani usuku lokuphumula phakathi kokusebenza
- Uma uphakamisa izisindo ezinzima kakhulu, ngokwanele ukuthi ungenza kuphela ama-reps angu-6-8, ungase udinge ukuphumula okuningi phakathi kokusebenza ukuze uvumele imisipha yakho ye-muscle ibuyele
- Uma unomgomo wemisipha emizimba kanye nokukhuthazela, zama ama-1-3 amasethi angu-12-16 we-exercise ngamunye, uqinisekise ukuthi usebenzisa isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa inombolo efunwa ye-reps.
Ngenxa yokuthi umzimba wakho ophansi unamandla kakhulu, cishe uzodinga izisindo ezinzima kakhulu ukuze uphelele ngempela umzimba wakho. Isibonelo, ama-squats, ungase ukwazi ukusebenzisa ama-lbs angu-30 noma ngaphezulu, kuye ngokuthi usebenzise isikhathi eside kangakanani.
Uma uqala nje, kungcono ukuqala ngesisindo esilula ukuze usebenze efomini lakho futhi uqiniseke ukuthi awuwudluli.
Ukuqeqeshwa kwe-Butt Sampula
Ukuzivocavoca okuvame kakhulu kwezintambo, izintambo kanye namathanga yizinkulu ezintathu, ama-lungs, kanye nokufa. Nginezinye izinto eziningana ezihamba phambili ukuze uzame ngesikhathi esilandelayo lapho usebenza i-butt yakho.
- Ama-Dumbbell Squats - Lona umsebenzi ophelele wokuzibandakanya zonke izicathulo zomzimba ophansi, kuhlanganise ne-glutes.
- Ama-Lunges - Ama-Lunges ahlose wonke ama-muscle emzimbeni ophansi futhi futhi, njengoba usesimweni esinqunyiwe, umlenze ngamunye uzothola umsebenzi omncane. Ungathandi amaphaphu? Zama ezinye zalezi zindlela .
- Ama-Deadlifts - Ama-Deadlifts amnandi kakhulu ku-butt kanye nangemuva engezansi kanye ne-hamstrings.
- Isinyathelo se-Ups - Ngiyathanda izinyathelo zokubamba iqhaza ngokuqondile ekubhekiseni izitshalo. Gcina isisindo esithendeni ukuze ugcizelele kakhulu ngemuva kwakho.
- Izandiso ze-Hip - Lokhu okungaphezulu kokuzivocavoca okuzihlukanisayo kanye nendlela ephelele yokuqeda ukuqeqeshwa komzimba wakho. Ayikho iphutha elihlosiwe.
I-Cardio Enhle Yebhokisi Lakho
- Ukuhamba
Ukuhamba kuvula izitshalo zakho nezintambo, ikakhulukazi njengoba uhamba ngezinyawo (intaba, intaba noma isiteji). Uhlelo : Uma usendaweni yokuhamba ngezinyawo, gxuma izinto ngokunyusa ukuhamba kwakho ngezikhathi ezithile kulo lonke ukuqeqeshwa kwakho (okungukuthi, ukwandisa ukuhamba kwakho 1% njalo ngomzuzu imizuzu emihlanu, bese unciphisa ukuhamba kwakho ngendlela efanayo, uphinde izikhathi eziyisithupha noma ngaphezulu ).
Uma ungaphandle, thola ihlathi elinde, eliphakathi nendawo ephakathi kwakho futhi uhambe ngokushesha ngangokunokwenzeka, bese uhamba kancane bese uphinda izikhathi ezinhlanu kuya kwezi-10. Yengeza lolu hlobo lokuzivocavoca ukwenza isimiso sakho samasonto onke ukuze ushise amakholori amaningi futhi usebenze iminyango yakho nemilenze yakho.
- I-Sprints / Izikhathi
Uke waphawula ukuthi abaphrinta banezintuthwane ezinhle? Lokhu kungenxa yokuthi ukuphrinta kuwumsebenzi onamandla odinga amandla angakahle. Awudingi ukuqeqesha njengomuntu we-Olympian ukuthola i-butt enkulu, kodwa ungangenisa ukwehliswa (okubizwa nangokuthi "ukuqeqeshwa kwe-fartlek") kwisimiso sakho. Uhlelo : Ekuhambeni / ukugijima kwakho okulandelayo, khetha into kude futhi uphinde uyifinyelele ngokushesha ngangokunokwenzeka. Iya kancane ukuhamba kuze kube yilapho usuvele uphinde uphinde uphinde uphinde uphindze izikhathi ezinhlanu kuya kwezi-6.
- Ukuhamba ngebhayisikili
Ukugibela ibhayisikili kuyisenzo esihle kakhulu sezinkalo zakho, amathanga kanye ne-glutes, kungakhathaliseki ukuthi ugibela ngaphandle noma ngaphakathi endlini ekilasini le-spin noma ngebhayisikili emile . Uhlelo : Ekusebenzeni kwakho ngebhayisikili olandelayo, qaphela indlela yakho; thola izithunzi zakho ziholele ekuholeni isithende sakho uma ushaya phansi ezinyaweni. Ku-upswing, vula phezulu (uma unezinyawo) ukuze uqiniseke ukuthi usebenzisa yonke ingxenye yemilenze yakho ngesikhathi sokuzivocavoca. Ukuzihlukanisa kungenye indlela: Ukwandisa ukumelana kwakho, uphakamise isisindo sakho esihlalweni bese uhamba kancane usebenzisa IMITHETHO yakho kuphela (umzimba wakho akufanele uhambise noma uqhube).
- Ezinye imibono
Ezinye izinhlobo ezinkulu ze- cardio ezithinta u-fanny wakho zihlanganisa ukugijima kwebhola kanye nokugibela izitebhisi. Ku-kickboxing, zonke lezo zokukhahlela (eceleni, izindlu zangasese, emuva nangemuva zizokhahlela) zizobhebhethekisa ama-butt, quadriceps, nezintambo zakho. Bayokusiza futhi ngokulinganisela kwakho nokuguquguquka. Ukusebenzisa i-Stairmaster noma i-step Mill kuzokwenza nokusetshenziswa okuphezulu kwe-glutes, i-hamstrings, ne-quads.
Ngesikhathi i-cardio ihle kakhulu ekubandakanyeni imilenze, ukubona impela imiphumela, uzodinga ukuqeqeshwa kwamandla okuqeqesha amandla. Ukuze uthole imibono, hlola lezi zibonelo zokuzivocavoca ze- butt, izintambo namathanga .
> Umthombo:
> Umkhandlu waseMelika Wokuzivocavoca. (2003). Umhlahlandlela we-ACE Personal Trainer, u-3rd Edition . I-San Diego, CA.