Abantu abaningi bafuna ukushintsha ukuma kwawo ngemuva, kodwa kungenzeka ngempela ukuthola umuthi omkhulu? Akusiyo lula ukusika imisipha futhi kunzima nakakhulu ukwakha lapho ufuna khona. Okubalulekile ukuthi awukwazi njalo ukulawula ukuma komzimba wakho.
Konke Okuphathelene NeGenesis
Kunamanye amaqiniso abalulekile okudingeka ukwazi ukuthi ugweme ukuzizwa njengokwehluleka uma umzimba wakho ungaphenduli ngendlela oyifunayo:
- Awukwazi ukukhetha ukuthi uthola isisindo. Uma uphakamisa izisindo ukuze ubeke imisipha endaweni yakho, akukho isiqinisekiso sokuthi sizovela lapho. Yebo, ukuzivocavoca komzimba kungakusiza uqine izinto, kepha awukwazi ukushintsha ngempela ukuma kwe-butt yakho, okungenani ngaphandle kokuhlinzwa kwepulasitiki.
- Ukuma kwe-butt yakho ngokuyinhloko kusekelwe ezakhiweni zofuzo. Bheka abazali bakho noma ezinye izihlobo futhi cishe uzobona ukuthi uzuze ezinye zezakhi zazo zofuzo. Uma umama wakho ene-flat butt noma i-butt enkulu, ungase ube nesinye.
- Ukuzivocavoca umzimba okuphansi (kanye nokuqeqesha umzimba kanye ne-cardio, Yebo) kungakusiza ukwakha imisipha, kepha izakhi zakho zofuzo zizonquma ukuthi inani lakho lingashintsha kangakanani.
- Akukho umsebenzi owenza umlingo ozokwenza ushintsho lwakho lwe-butt. Kodwa kunezinye izinyathelo ezinhle ezibhekiswe ku-glutes.
Ukuzivocavoca Ukwakha Butt Better
Ukuzivocavoca nje kungase kungashintshi ngokuphelele ukuma kwe-butt yakho, kodwa kunezindlela zokuzivocavoca kungakusiza ukuba wakhe imisipha futhi, yebo, kukuqinisa, okuhlale kuyinto enhle.
I-glutes yakho ihlanganisa imisipha emithathu: gluteus maximus, gluteus medius, ne-gluteus minimus. Sebenzisa izivivinyo ezisebenza zonke imisipha emithathu.
Zama ukubeka lezi zinto ndawonye ekusebenzeni, wenze ngamunye ngamunye u-10 kuya kwezingu-16 ubuyekeze, isethi esisodwa kuya kwezingu-3, ngokuya ngezinga lakho lokuzivocavoca. Sebenzisa isisindo esanele ukuthi ungakwazi kuphela ukuqedela inombolo oyifunayo ye-reps.
- Izikwele
- Ama-lunges
- Hamba phezulu
- Ama-Deadlifts
- Ukufa okukodwa kwemilenze
- Izikwele zesinyathelo esisezingeni
- Isibongolo sikhala
- Ibhuloho ngamaconsi omlenze
Ungakhohlwa i-Cardio
Yebo, ukuzivocavoca amandla amandla kuhle ukwakha i-butt kangcono , kepha ezinye izinhlobo zokuzivocavoca ze-cardio nazo zingaqondisa ngemuva.
Esicwaningweni esenziwe nguMadonna Rehabilitation Hospital, abacwaningi bahlolisisa yonke imishini emikhulu ye-cardio ukubona ukuthi yiziphi ezihloswe yiziqhumane kakhulu:
- Ukugijima kwe-Treadmill : Ukugijima kwi-rollreader kwakubandakanya i-glutes kakhulu kakhulu uma kuqhathaniswa nomunye umshini, ikakhulukazi ibhayisikili le-recumbent, okuyiyona engcono kakhulu ekubhekiseni i-glutes. Zama ukuqeqeshwa okukhulu kokuhamba ngezinyawo ukuze uthole ukugwedla kwakho.
- Umqeqeshi we-Elliptical : Umqeqeshi we- elliptical ubuhle futhi ekubhekeleni ama-glutes, eze endaweni yesibili ekusebenzeni kokuhamba ngezinyawo. Ukuzivocavoca kwe-elliptical kwesikhathi kuzokukhahlela imoto yakho.
- Iziplints kanye namagquma: Olunye ucwaningo olunyatheliswa kuyi- American Journal of Physical Anthropology luvivinywe imisebenzi ehlukahlukene ukuze kubone ukuthi yikuphi okuhloswe ngakho. Bathole ukuthi ukuhlunga kungenye yezinto ezinhle kakhulu ongayenza nge-butt yakho. Zama ukunyakaza kwe-sprints namagquma ukushisa ama-calorie ngenkathi usebenza ngobuningi bakho.
> Imithombo:
> Bartlett JL, Sumner B, Ellis RG, Kram R. Umsebenzi kanye nemisebenzi yemisipha yomuntu ekuzihambeleni ekuhambeni, egijima, ehluma futhi ekhuphuka. I-American Journal of Anthropology Physical . 2013; 153 (1): 124-131. i-doi: 10.1002 / ajpa.22419.
> Takahashi S, Burnfield JM, Buster TW, Provorse AR. Ukuqhathaniswa koMsebenzi wokuHlonipha we-Muscle Electromyographic ezinqoleni eziyisihlanu ze-Cardiovascular in Healthy Young Adult. Imithi neSayensi Yezemidlalo Nokuzivocavoca , 2007 Umqulu 39 (5), pg. S255.