Vanhu vazhinji vanoda kuchinja chimiro chemashure avo, asi zvinokwanisika here kuwana hukuru hukuru? Hazvisi nyore kuvaka musuru uye zvakanyanya kuoma kuzvivakira kwaunoda. Chinokosha ndechokuti iwe haugoni kutarisira nguva dzose maitiro emuviri wako.
Izvo Zvose NezveGenesheni
Pane dzimwe chokwadi chakakosha iwe unoda kuziva kuti usaita sekuneta kana muviri wako usingapinduri nenzira yaunoda:
- Iwe haugoni kusarudza paunowana uremu. Kana iwe uchisimudza zvisikwa kuti ufukidze musuru muhomwe yako, hapana chivimbo icho chicharatidza kumusoro uko. Hungu, maitiro ekudzivirira anogona kukubatsira kuti usimbise zvinhu, asi iwe haugoni kuchinja mamiriro ako, asi kwete pasina chirongwa chepurasitiki.
- Chimiro chako chinowanikwa zvakanyanya kubva ku genetics. Tarisa vabereki vako kana dzimwe hama uye iwe pamwe uchaona kuti iwe wakagara nhaka yemamwe majini avo. Kana amai vako vane pfuti yepamusoro kana kuti yakakura, iwe unogona kunge uine imwe chete.
- Kuita muviri wakadzika muviri (pamwe chete nepamusoro kudzidziswa muviri uye cardio, zvechokwadi) kunogona kukubatsira iwe kuvaka musumbu, asi yako genetics ichasarudza kuti yakawanda yako inogona kuchinja sei.
- Hakusi basa rekuita magetsi richaita kuti chigunha chako chichinje. Asi kune mamwe maitiro makuru anotarisa glutes.
Kudzidzira Kuvaka Chinhu Chiri Nani
Kungoita zvidzidzo zvingasachinja zvachose chimiro chako, asi kune maitiro anozogona kukubatsira iwe kuvaka musuru uye, zvechokwadi, kukusimbisa, izvo nguva dzose chiri chinhu chakanaka.
Hanya yako inosanganisira zvitatu zvitatu: gluteus maximus, gluteus medius, uye gluteus minimus. Shandisa maitiro anoshanda ose masimba matatu.
Edza kuisa izvi izvi pamwe chete mukuita basa, kuita chimwe nechimwe kune anenge 10 kusvika ku16 reps, imwe kusvika kune mitatu, zvichienderana nehutano hwako. Shandisa zvakakwana uremu zvokuti iwe unogona kungopedzisa nhamba yaidiwa yezvekare.
- Squats
- Lunges
- Endai kumusoro
- Deadlifts
- Imwe-yakaremara kufa
- Side step squats
- Dhongi rinotanga
- Bhuni nemakumbo emakumbo
Usakanganwa iyo Cardio
Hungu, simba yekurovedza maitiro zvakakosha pakuvaka chimiro chakanaka , asi mamwe maitiro e-cardio anogonawo kutarisa mberi.
Mune chidzidzo chakaitwa naMadonna Rehabilitation Hospital, vatsvakurudzi vakaedza mishonga yose yakakura yemotokari kuti vaone kuti ndeipi iyo inotarisa glutes yakawanda:
- Treadmill jogging : Kurwisana pamusoro pezvinyorwa zvinosanganisira gwedhi iyo yakanyanya kufanananidzwa nemimwe mishonga, kunyanya bhasikoro remakondomu, iyo yakanga isinganyanyi kushanda pakurongedza glutes. Edza basa guru rekugadzira mapiritsi kuitira kuti gumbo rako rifambe.
- Elliptical trainer : The elliptical trainer aive akanakawo pakurongedza glutes, achiuya munzvimbo yechipiri yekutsika-tsika. Ikokudzidzira kwekuvhara mukati kwemazuva ega kuchapinza chigunha chako.
- Zvinyorwa uye zvikomo: Chimwe chidzidzo chakabudiswa muAmerican Journal of Physical Anthropology chakaedza mabasa akasiyana-siyana kuti aone kuti chii chinotaridzirwa. Vakaona kuti kupora ndeimwe yezvinhu zvakanakisisa zvaunogona kuita nokuda kwechiuno chako. Edza tsvina uye zvikomo zvekushanda kuti upise makoriyumu paunenge uchishanda mako.
> Sources:
> Bartlett JL, Sumner B, Ellis RG, Kram R. Basa nemabasa evanhu vanozvikudza mumatende mukufamba, kumhanya, kusvitsa uye kukwira. American Journal of Physical Anthropology . 2013; 153 (1): 124-131. doi: 10.1002 / ajpa.22419.
> Takahashi S, Burnfield JM, Buster TW, Provorse AR. Kuenzaniswa kweKubwinya kweMusikisi Electromyographic Kushanda mukati mishanu Mishonga yeMagetsi muHutano Vechiduku Vakuru. Mishonga uye Sayenzi muMutambo uye Kudzidzira Kuita , 2007 Bhuku 39 (5), p. S255.