Misi miviri yacho, kunyanya gluteus maximus, medius uye minimus, ndeimwe yematambudziko anokosha ekugadzira kukurumidza uye simba panguva yemitambo yakawanda yemitambo. Iyo gluteus maximus ndiyo misi mikuru mumuviri pamwe chete neimwe yeyakasimba zvikuru, uye inobata basa guru mukushanda nekukwira. Kune mutambi, mushure musimba wakakosha kunokosha pakudzivirira kukuvadzwa, kuwedzera kukurumidza uye simba, nekuvandudza kushanda kwemitambo.
Vanhu vazhinji mazuva ano, kusanganisira vaviri vari mutambi uye vasiri vateereri, vane marusi asingashande zvakanaka nekuda kwenguva yakawandisa yatinopedza yose tichigara. Nguva yakawanda inoshandiswa panzvimbo yakagadzikana inogona kukuvadza utano hwako nenzira dzakasiyana-siyana, kusanganisira kuora simba, kusagadzikana kwegomba, tight hamstrings uye tight hip flexors. Panguva yekurovedza muviri, kutadza kushanda zvakanaka kunogona kuita kuti hamstrings uye zvinyorwa zvemashure zviduku zviwedzere kushandiswa uye zvinowanzokonzerwa kukuvara. Kuti udzivise matambudziko akadaro, zvinobatsira kushingaira kushingaira nekusimbisa misi miviri kuitira kuti vagoita zvavanoda kuita.
Vatambi vari munenge mitambo yese vanogona kubatsirwa nekushingaira kubatanidzwa nekusimbisa maruva. Asi usati wapinda muzviratidzo zvekugadzirisa zvinonzi glute, zvinobatsira kuita zvishomanana glute kushandiswa maitiro kuitira kuti zvive "kumutsa gwedhi" uye uite kutsiva kwako kumashure zvakanaka. Kana ikashandurwa, glutes inogona kupindura nyore nyore kune zvakasiyana-siyana zvinotarisirwa kusimbisa maitiro, kusanganisira zvinotevera.
1 - Kufamba Makomba
Rwendo rwekufamba rwumwe humwe hukuru hunokurudzira hunogona kuitwa kana kuti husina kuwedzera uremu. Kana uchinge waita tsika yekufambisa, kuita chibvumirano chekufamba paunenge uine dumbbells kwete kungoita chete simba rinokudzwa, asi rinosanganisirawo quads, hamstrings, uye miviri yakasimba apo inovandudza hip kushanduka.
2 - Weighted Step Ups
Nhanho inorema ndeyokutarisa-kutarisa-kutarisa kwekutarisa glutes apo kuderedza kushungurudzwa pamabvi akabatanidzwa. Nokutanga nebhenji rezasi uye zvishoma kuderedza uremu, unogona zvishoma nezvishoma kuvaka simba glute nesimba. Nokushanda gumbo rimwe nerimwe pachako, unogona kudzivisa kufarira rumwe rutivi sezvingaitika munguva yose yegamba. Sezvo kutsika kwacho kuchiva nyore uye une humwe hutungamiri hwechikwata chacho, ingowedzera zvakakwirira kumatanho uye kuwedzera uremu.
Iwe unogona kushandisa dumbbells, barbell, kana chipfeko chakakosha kuti uwedzere kushorwa kwemuitiro uyu. Chinokosha chekufamba zvakanaka ndechekuti urambe uchitarisira uye ramba uchitarisa mabvi ako mberi pane kupinda mukati.
3 - Single Leg Bridge Kudzidzira
Chimwe chiito chakaisvonaka chekudzivirira chinoparadzanisa rutivi rumwe norumwe pachinopa kugwinya kushandiswa ibhiri bhiri rimwe chete. Kana iwe uchangotanga, unogona kushandisa shanduro yepamusoro bhiriji kusvikira iwe ukavaka simba rakakwana uye kugadzikana kuita bhiriji rimwe chete rembambo usingakanganisi fomu yako. Iwe unogona kutaurira kana iwe usati wanyatsogadzirira bhuti rimwe chete remakumbo kana ukaona chiuno chako chichidonhera kune rumwe rutivi panguva yekufamba.
4 - Hip Extension paKuita Bhuku
Kuita kuwedzerwa kwechiuno pabhoti rekushandisa kunonyengera. Zvinoratidzika zviri nyore uye zvakananga-mberi, asi kugadzikana kunofanirwa kuti tive nechokwadi chekufamba ichi kunotora zvishoma. Yakaitwa zvakanaka, inoshungurudza gumbo, mahudyu, uye nyundo apo iri kuita zvigadziri zviduku zvakasiyana-siyana kuburikidza nehudyu, shure, uye nheyo. Kuti uderedze dambudziko paunotanga, tanga mberi mberi mberi kutsigira zvimwe zvehudyu uye mapepa. Sezvo iwe uchivandudza, unogona kuwedzera kuoma kuburikidza nekudzosera shure zvishoma kuti uwedzere kuwedzera kwegumbo.
5 - Mutemo Wemusoro
Kushanda kwepamusoro-soro, ane kana kunze kwezvimwe zviremba, ndiyo nzira yakanaka yekugadzirisa mararamiro sezvaunenge uchivandudza mararamiro ako uye unhu hwako . Nokufunga nezvekufamba-famba, kutungamirirwa uye kwakasimba mumhepo yose, iwe unobatanidza hutundu hwakasiyana-siyana kubva pamusoro kusvika kune dzimwe, uyewo uchiwedzera simba rechechi uye kushanduka.
6 - Zvikwata Zvizere
Chikwata chakazara ndiye mambo wezvose simba rinoshandisa. Iwe unogona kutanga usingatauri uremu kana huwandu huwandu hweuwandu kuitira kuti udzidze nzira yakarurama yekufamba. Nokufamba kwenguva iwe unogona kuwedzera zvishoma kudzvinyirira kufamba. Iyo squat haisi kungovaka gumbo rakasimba asi yakaita zvakanaka inozovandudza hup uye makumbo ekufamba, kazhinji kushayikwa nevatambi.