Zviratidzo zvako, mahudyu nemahudyu zvinosanganisira mamwe anokosha zvikuru, uye ane simba, masimba mumutumbi wemunhu. Chaizvoizvo, muviri wako wepasi unosanganisira mutsara mukuru mumuviri - Tsvina yako, inozivikanwa seye gluteus maximus.
I-gluteus maximus ndiyo inonyanya kuonekwa mumaronda, asi kune maviri mashoma anokosha pasi payo: gluteus medius uye gluteus minimus.
Izvo zvitema zvitatu zvinokonzera kufamba kwakasiyana-siyana kufanana nekuputika kwechiuno, kutenderera chidya kunze uye kubata kubatwa - kana kuendesa gumbo kubva pamuviri semakumbo. Izvozvo zvinoreva kuti gumbo rako rinoshanda nguva dzose kana iwe ukasimuka, famba kana kumhanyisa kumusoro kwezvikwiriso uye jog, kungotumidza zvishomanana.
Sei Uchifanira Kushanda Nhete Yako , Hips uye Mashizha ?
Kunze kwokutsvaga zvakasimba, shapely butt, zvakakosha kudzidzisa muviri wako wezasi nekuda kwekuti ivo vanobatanidzwa mumatende akawanda. Gara, chimira, shingai uye famba uye gorosi yako iri kushanda uye funga kuti unoita kangani izvozvo mune rimwe zuva.
Simba yekurovedza muviri hausi kungokusimbisa kuti uite mabasa ezuva nezuva, zvinogonawo kuita kuti usimbise kune mamwe mabasa akaita sekumhanya, kufamba, kushanda mudivi uye kukwira masitepisi. Kushanda kwemasvikiro aya zvinoreva kuti hauzongogadziri simba uye maonda-musimba mhuka, asi iwe unopisawo mamwe makoriyori. Iyo yakakura musimba, iyo yakawanda yakawanda inopisa.
Oo, uye chimwe chinhuzve ... makumbo makasimba anopa mabvi ako uye mazamu masangano ekutsigira anogona kukudzivirira kuti usakuvara.
Iwe Kazhinji Unofanira Kudzidzisa Sei Muviri Wako Wezasi?
Idzidziso huru yekudzidzisa simba inoratidza:
- Shandisa muviri wako wakaderera kusvika ku3 isiri zuva rinotevera musvondo. Iwe unoda zvishoma zuva rezororo pakati pekushanda
- Kana iwe uchisimudza zviremara zvakanyanya, zvakakwana kuti iwe unokwanisa chete kuita 6-8 reps, iwe ungada kuvhara zvimwe pakati pekushanda kuitira kuti utsi hwemasikirini ako huvezve
- Kana iwe uine chinangwa chimiro chemuviri mutsvuku uye kutsungirira, edza 1-3 seti ye 12-16 reps zvekuita basa rimwe nerimwe, uine chokwadi chekuti unoshandisa uremu hwakakwana kuti UNOGONA kuzadza nhamba yaunoda yepamusoro.
Nemhaka yokuti muviri wako wakadzika wakasimba, iwe ungangodaro unoda zvimwe zviremba zvakakura zvakanyanya kuti utambudze muviri wako. Semuenzaniso, kune squats, unogona kukwanisa kusvika kusvika ku 30 lbs kana kupfuura, zvichienderana nekureba kwawakave uchiita sei.
Kana iwe uchingotanga kubuda, zvakanakisa kutanga nehunivha hwekugadzirisa kushanda pane fomu yako uye iva nechokwadi chokuti hausi kupfuudza.
Sample Butt Workout
Maitiro akajairika anowanzoitwa nechechi, mahudyu uye mahudyu ndiwo makuru matatu-squats, mapapu, nekufa. Ndine mamwe maitiro maviri anoita kuti uedze nguva inotevera apo iwe uchishanda yako.
- Dumbbell Squats - Ichi ndicho chimiro chakakwana chekuita mishonga yose yemuviri wepasi, kusanganisira glutes.
- Mavhiri - Muchengetedze inotarisa misi yese mumutumbi wakadzika uye uye, sezvo uri mumamiriro ekuderera, gumbo rimwe nerimwe richawana basa shoma. Haufariri mapapu? Edza zvimwe zvezvimwe zvacho .
- Deadlifts - Deadlifts yakakura nokuda kwechidziro pamwe chete nechezasi neyemukoko.
- Nhanho Ups - Ndinoda matanho ekutsvaga kunyatsotarisa glutes. Chengetedza uremu muchitsitsinho kuti uise zvakanyanya kusimba kwako.
- Hip Extensions - Izvi zvinowedzera zvekudzivirira muviri uye nzira yakakwana yokupedza basa rako rokudzidzira. Hapana pun yaida.
The Best Cardio for Your Butt
- Kufamba
Kufamba kunobvumira mararamiro ako nekusasa, kunyanya apo iwe unofamba uchidzika (gomo, gomo kana treadmill). Chirongwa : Kana iwe uri pachitsiko chengoro, fungidza zvinhu nekuwedzera kuwedzera kwako nguva nenguva munguva yekushanda kwako (kureva, wedzera iwe kutengesa 1% muminiti yese kwemaminitsi mashanu, uye deredza kuderera kwako nenzira imwechete, kudzokorora matanhatu kana kupfuura ).
Kana uri panze, tora chikara chakareba, chakasvikidzika mumharaunda yako uye chichifamba chichikurumidza sezvaunogona, uye zvishoma nezvishoma famba uchidzoka uye dzokorora 5 kusvika 10 nguva. Wedzera iyi yekuita basa kune vhiki yako yega yega yega kuti upise makoriri akawanda uye shandisa chiuno chako nemakumbo.
- Sprints / Intervals
Wati wambocherechedza here kuti sprinters ane maitiro makuru? Ndizvo zvinoreva kuti basa rinotyisa rinoda simba rinoshamisa. Iwe haufaniri kudzidzisa saOlympian kuti uwane hukuru hwakakura, asi iwe unogona kuudza sprinting (inonziwo "fartlek kudzidzisa") muitiro wako. Chirongwa : Paunofamba uchifamba / shanya, sarudza chinhu chiri kure uye uchitaridzire iwe nekukurumidza sezvaungagona. Inononoka kufamba kusvikira wapora zvachose uye unodzokorora anenge 5 kusvika ku6 nguva.
- Kushinga
Kutasva bhasikoro ibasa rinoshamisa pamakuno ako, mahudyu uye glutes, pasinei nokuti iwe unotasva kunze kana mukati memauto ekirasi yepinini kana pabhasikoro . Chirongwa : Paunotevera bhasikoro yekudzidzira, teerera maitiro ako; tora gumbo rako rinotungamirirwa nekutungamira nechitsitsinho chako apo iwe unodonha pasi pamakumbo. Pamusoro pekusimudza, svitsa pamusoro pembambo (kana iwe une tsoka dzakatsika) kuti uve nechokwadi chokuti uri kushandisa chikamu chimwe chemakumbo ako panguva yekushanda kwako. Kuzviisa pasi ndeimwe imwe nzira: Wedzera kushorwa kwako, simudza chigadziko chako pachigaro uye uende zvishoma nezvishoma uchishandisa PAMWE marwadzo ako (muviri wako haufaniri kutama kana kuunza).
- Mamwe mazano
Mimwe mikuru yemaroto yemoto inotarisa fanny yako inosanganisira kickboxing uye kukwira makwidza. Muchikwereti, zvose zvinokanganisa (kumativi, kumativi, kumashure nemakona zvinokwidza) zvinotarisa chiuno chako, quadriceps, uye hamstrings. Vachakubatsirawo nekuyera kwako uye kuchinja. Kushandisa Stairmaster kana Step Mill kuchaitawo kushandiswa kwakanyanya kwe glutes, hamstrings, uye quads.
Kunyange zvazvo cardio yakakosha yekubatanidza makumbo, kuti uone zvibereko, iwe unoda mamwe maitiro ekudzidzira simba. Pfungwa, tarisa mienzaniso yezvidzidzo zvechigunzva, chiuno nehudyu .
> Kwakabva:
> American Council on Exercise. (2003). ACE Personal Trainer Manual, 3rd Edition . San Diego, CA.