Kutsvakurudza kunobatsira kunyora zvakanakisisa maitiro ekuvaka yako glutes
Iwe uchawana mazano mazhinji ekusimbisa maziso e gluteus, masimba makuru uye ane simba emuti. Zvisinei, kutsvakurudza kwakaitwa mu Journal of Orthopedic uye Sports Physical Therapy kunobatsira kujekesa zvimwe zvekuvhiringidzika nezve "zvakanakisisa zvidzidzo" zvinowanzoshandiswa mune rehab kana kurapa kwekurapa.
Vanyori vekuongorora iyi vakashandisa electromyography kuti vaenzanise uye vaenzanise chiratidzo chekukura sezvinonzi gluteus maximus uye gluteus medius musungo akadzingwa, kuti aone kuti maitiro ekurapa anonyatsoshanda sei kuunganidza glutes.
Kukosha kweMisumbu yaG Gluteus
Hazvishamisi kuti kugwinya kusina simba kunogona kutungamirira kune zvinetso zvakasiyana-siyana, kusanganisira kumashure, hip, uye kurwadziwa kwegumbo uye kukuvadzwa. Asi zvinoshamisa ndezvokuti vanhu vazhinji sei, kunyange vatambi vechivaraidzo, vane simba risina simba.
Chikonzero ndechekuti nhasi vazhinji vedu tinopedza nguva yakawanda takagara. Kugara kwenguva yakareba kunogona kuita kuti uite zvakasimba, kupfupisa hip flexors uye kumira, uye kushaya simba kunotadza kupisa zvakanaka. Vatambi vane kukuvara kwemuviri kwepasi vanoshanyira murwere wepanyama vanowanzotora pamba urongwa hwezvidzidzo kuitira kuti guta ripfuke. Iyi tsvakurudzo inobatsira kuziva kuti ndeipi yeiyo maitiro anoshanda chaizvo.
Kuenzanisa Kubwinya Kushanda muZviitiko Zvose
Vatsvakurudzi vakaenzanisa misi miviri inopisa ye gluteus maximus uye gluteus medius panguva yakafanana gluteus rehab uye maitiro ekurapa. Nekushandiswa kwe electromyography, vakakwanisa kuziva kuti kushambadzira kupi kwakagadzirisa maronda emakumbo kusvika kune yakakwirira. Izvi zvinogona kubatsira masayendisiti emitambo , masayendisiti epanyama, uye kunyange vatambi vanofunga kuti ndezvipi zvidzidzo zvekuisa kana kuregera kubva kune rehab, pre-hab, kana chirongwa chekudzidzisa. Icho chinangwa chikuru chezviito izvi ndechokuita kuti gumbo ridzimise zvakanaka, kuvaka mushure kwakasimba, kudzivirira kukuvara kwekumucheto kwepasi, uye kuchengetedza kurongeka kwakakodzera uye biomechanics.
Kubva pakutsvakurudza uku, maitiro anobudisa yakawanda kwazvo ye electromyographic basa mu gluteus medius uye gluteus maximus anosanganisira zvimwe zvidzidzo zvekutanga izvo munhu upi zvake anogona kuita nezvishoma kana pasina zvigadzirwa.
Best Butt Exercises for the Gluteus Maximus
Izvo zvinodzidzisa zvinokonzera chikamu chepamusoro chese electromyographic basa mu gluteus maximus muscle boka.
- Chikwata chimwe-gumbo : 59 muzana yekuita
- Imwe-gumbo kuparara: 59 muzana kushandiswa
- Nzira, mberi, uye mapapu anokanganisa: 41 kusvika ku 49 muzana
Best Butt Exercises for the Gluteus Medius
Izvo zvinodzidzisa zvinounza huwandu huwandu hwemagetsi e-electromyographic mubato re gluteus medius muscle.
- Kurutivi-rutsigiro rwekudzikinura: 81 muzana yekuita
- Chimwe chikwata chemutsopa: 64 muzana yekushanda
- Bato refambisi rinofamba : 61 muzana yekuita
- Imwe-gumbo kuparara: 58 muzana yekushanda
Kugadzira Kubwinya Kunokurudzira Kuita Routine
Zvichienderana nezvinangwa zvako zvepfungwa, iwe unogona kushandisa ruzivo urwu nenzira dzakasiyana-siyana. Iwe unogona kuita zvose zvidzidzo pachinotenderera kuti uwane maitiro akasiyana-siyana uchiri kutarisa glutes. Kana iwe unogona kutarisa pane zvidzidzo zviri pamusoro pezita kuti uwane "bongo buck yako" uye uwedzere simba remasimba mune nzira yakakura uye iri yoga.
Kubva pamigumisiro, gumbo rimwe-gumbo uye rimwe-gumbo rinouraya maitiro zvakanaka zvose-zvakapoteredza kunotarisa zvose gluteus maximus uye medius panguva imwechete.
Kuedza kurwisa gluteus medius, kuita sarudzo-yakakoromoka kumabhadharo. Iyi ndiyo nzira yakanakisisa yekusimbisa gluteus medius, iyo inobatsira zvikuru mukuchengeta mahudyu uye mapepa akafanana. Iyi inzira inokosha uye inowanzorambwa yekudzivirira marwere kurwadziwa. Muchidimbu, munhu wese anokwanisa kubatsirwa nekuwedzera kumativi-kunonoka kubatwa kwechiuno kune tsika yavo.
Iyo yakanyatsochengetedzwa uye yakasungirirwa yakanyanyisa uye mamwe maitiro anoshandiswa anogona kubatsira mukudzivirira nekudzorera muviri wepasi aches nemarwadzo. Kana ichiitwa zvishoma nezvishoma, uye nekutenderera kwakasimba, mapapu anonyanya kushungurudza pamajoini uye kazhinji anowedzera uye akachengetedzeka kudarika maitiro ekudumbuka kweplyometric kana kuti akadzika gumbo rimwe chete.
1 - Rimwe-Leg Squat
Gumbo joko rimwe chete rakabudiswa 59 muzana yekubvumira mu gluteus maximus uye 64 muzana kushanda mu gluteus medius, kana iwe ukaita imwe zvakanaka.
2 - Single Leg Deadlift
Vatsvakurudzi vakaona kuti gumbo rimwe chete rinouraya rakabudisa 59 muzana yekubvumira mu gluteus maximus uye 58 muzana kushandiswa mu glute medius.
3 - Muchiri
Nzira, mberi, uye mapapu akasiyana- siyana akabudiswa pakati pe 41 kusvika ku49 muzana yekushanda mu gluteus maximus muchidzidzo.
4 - Bhuku Rokufambisa Famba
Maererano nekutsvakurudza, boka rekufambisa riri kufamba rakabudisa 61 kubva muzana kushandiswa mu gluteus medius.
5 - Chikamu-Kutamba Hip Kubata
Chidzidzo chacho chakawana kuti kumativi akange ari kumativi akarovera kubhakwa kwakabudisa 81 kubva muzana kushandiswa mu gluteus medius.
> Kwakabva:
> Distefano LJ, Blackburn JT, Marshall SW, Padua DA. Gluteal Muscle Activation Panguva Yakaitwa Common Therapeutic Exercises. Zvinyorwa zveOrthopedic & Sports Physical Therapy . 2009; 39 (7): 532-540. doi: 10.2519 / jospt.2009.2796. doi: 10.2519 / jospt.2009.2796.