Ukucwaninga kusiza ukukhomba imizimba emihle yokwakha izitho zakho
Uzothola amathiphu amaningi ekuqiniseni imisipha ye-gluteus, imisipha emikhulu futhi enamandla ye-butt. Kodwa-ke, ucwaningo olwenziwe kuyi- Journal of Orthopedic and Sports Physical Therapy lusiza ukucacisa okunye ukudideka mayelana "nokuzivocavoca okungcono kakhulu" ngokuvamile okusetshenziselwa ukuhlelwa kabusha noma ukwelashwa.
Abalobi balolu cwaningo basebenzise i-electromyography ukulinganisa nokuqhathanisa ukuphakama kwesignali njengoba i-gluteus maximus ne-gluteus muscle imisipha isusiwe, ukuze inqume ukuthi yiziphi izindlela zokwelapha ezitholakalayo ngokuphumelelayo ukuthola ama-glutes.
Ukubaluleka kwemisipha ye-Gluteus
Akumangazi ukuthi ukugwinya okwebuthakathaka kungaholela ezinkingeni ezihlukahlukene, kufaka phakathi emuva, i-hip, nobuhlungu bomadolo nokulimala. Kodwa okumangalisa ukuthi bangaki abantu, ngisho nabadlali bezokuzilibazisa, ababuthaka obuthakathaka.
Isizathu ukuthi namuhla abaningi bethu bachitha isikhathi esiningi bahlezi. Ukuhlala isikhathi eside kungenza kube lula, kufinyelele izimpande ze-hip kanye nezintambo, kanye ne-glit ebuthakathaka engasebenzi kahle. Abagijimi abanokulimala okuphansi komzimba abavakashela ochwepheshe bezempilo ngokuvamile bafika ekhaya uhlu lwezemidlalo ukuze bathole ukudubula. Lolu cwaningo lusiza ukuhlonza ukuthi yiziphi lezo zivivinyo ezisebenza ngempela.
Ukuqhathanisa Ukuqalisa Kwenkazimulo ku-Exercises evamile
Abacwaningi balinganisa imisipha yokudubula i-gluteus maximus ne-gluteus medius ngesikhathi sokuvamiseka kwe-gluteus rehab kanye nokuvivinya umzimba. Ngokusetshenziswa kwe-electromyography, bakwazi ukubona ukuthi yiziphi izinyathelo ezisebenzayo ezisebenzisayo imizimba ye-butt ezingeni eliphezulu kakhulu. Le miphumela ingasiza ochwepheshe bezokwelapha ezemidlalo , abahlengikazi bezempilo, ngisho nabagijimi banquma ukuthi yiziphi izivivinyo ezizofaka phakathi noma ukulahla kwi-rehab, pre-hab, noma uhlelo lokuqeqesha oluyisisekelo. Umgomo oyinhloko walezi zivivinyo ukugwinya kahle, ukwakha umhlane oqinile, ukuvimbela ukulimala okuphansi, nokugcina ukulungiswa okufanele kanye ne-biomechanics.
Ngokusekelwe kulolu cwaningo, ukuvivinya okukhiqiza inani eliphakeme kakhulu lomsebenzi we-electromyographic ku-gluteus medius ne-gluteus maximus kufaka izivivinyo ezithile eziyisisekelo umuntu angazenza ngezinto ezincane noma ezingekho.
I-Best Butt Exercises ye-Gluteus Maximus
Lezi zivivinyo zikhiqiza iphesenti eliphezulu kakhulu lomsebenzi we-electromyographic ku-gluteus maximus muscle group.
- Isikwele esisodwa somlenze : ukusebenza kwamaphesenti angu-59
- Ukususwa komlenze owodwa: ukusebenza kwamaphesenti angu-59
- Amapayipi angaphambili, angaphambili, namaphutha ahamba phambili: ukusebenza ku-41 kuya ku-49%
I-Best Butt Exercises ye-Gluteus Medius
Lezi zivivinyo zikhiqiza iphesenti ephakeme kakhulu yomsebenzi we-electromyographic ku-gluteus medius muscle group.
- Ukuqanjwa kwe-hip okulala eceleni: ukusebenza kwamaphesenti angu-81
- Isikwele esisodwa somlenze: ukusebenza kwephesenti engu-64
- Ukuhamba kwe-band lateral : ukusebenza kwephesenti engu-61
- Ukususwa komlenze owodwa: ukusebenza kwephesenti angu-58
Ukuklama Ukusebenza Kokudumisa Ukuzivocavoca
Ngokuya ngemigomo yakho yempilo yonke, ungasebenzisa lolu lwazi ngezindlela ezihlukahlukene. Ungenza zonke izivivinyo ngesisekelo esijikelezayo ukuze uthole ukunyakaza okuhlukahlukene ngenkathi usaqondisa ama-glutes. Noma ungagxila ekuzivocavoca okuphezulu kohlu ukuze uthole "i-bang buck yakho" kunazo zonke futhi udale amandla amisipha ngendlela enhle kakhulu.
Ngokusekelwe emiphumeleni, ukuqhuma komlenze oyedwa kanye nokuzivocavoca komlenze oyedwa kuyindlela enhle yokuzungeza kokubili i-gluteus maximus ne-medius ngesikhathi esifanayo.
Ukuze uhlose i-gluteus medius, yenza ama-abductions ohlangothini oluhlangene. Lena yindlela ephumelela kakhulu yokuqinisa i-gluteus medius, edlala indima ebalulekile ekugcineni i-hips kanye ne-pelvis zivumelanisiwe. Lena indlela ebalulekile futhi enganaki ukugwema ubuhlungu begciwane. Ngamafuphi, wonke umuntu angazuza ngokungeza eceleni-ukuqothulwa kwezinyosi ekuthunjweni kwendlela yakhe.
I- lunge esiphezulu ne- lunge ene-twist yizivivinyo ezimbili ezengeziwe ezingasiza ekuvikeleni nasekuvuseleleni ama-aches nomzimba ophansi. Uma kwenziwa kancane, futhi ngokunyakaza okulawulwayo, amaphaphu abeka ukucindezeleka okuncane emalungeni futhi ngokuvamile elula futhi ephephile kunokuzivocavoca kwe- plyometric noma izikwele ezijulile zomlenze owodwa.
I-One-Leg Squat
Izikwele zomlenze ongashadile zikhiqize ukusebenza kwamaphesenti angama-59 ku-gluteus maximus kanye nokusebenza kwamaphesenti angu-64 ku-gluteus medius, uma wenza kahle.
2 - Single Leg Deadlift
Abacwaningi bathola ukuthi ukushaywa komlenze owodwa kwaveza ukwenziwa kwamaphesenti angu-59 ku-gluteus maximus kanye no-58% wokusebenza ku-glute medius.
3 - ama-Lunges
Amapayipi angaphambili, angaphambili, angaphambene nawo aphethwe phakathi kuka-41 kuya ku-49% we-activation ku-gluteus maximus esifundweni.
4 - Ukuhamba kweBhanethi ye-Lateral
Ngokusho kocwaningo, ukuhamba kwebhande le-lateral kwakha ukusebenza kwamaphesenti angu-61 ku-gluteus medius.
5 - Side-Ukukhohlisa Hip Ukuqanjwa
Ucwaningo lwathola ukuthi ukukhishwa kwe-hip ohlangothini oluhlangene lwakhiqiza ukusebenza kwamaphesenti angu-81 ku-gluteus medius.
> Umthombo:
> Distefano LJ, Blackburn JT, Marshall SW, ePadua DA. I-Gluteal Muscle Activation Ngesikhathi sokuzivocavoca okuvamile. I-Journal ye-Orthopedic & Sports Treatment Physical . 2009; 39 (7): 532-540. doi: 10.2519 / jospt.2009.2796. doi: 10.2519 / jospt.2009.2796.