Vanotsvakurudza Tsvaga Maitiro Okufambisa Kwechigunha (Glutes)

6 Kudzidzira Kuwana Bhudziro Rako Mufananidzo

Vanhu vakawanda vanoda kuda kutaurira hutano hwavo uye kugwinya, asi vangave vasingazivi nzira dzakanakisisa dzokuita nadzo.

Ndezvipi zviratidzo zvakanakisisa zvekuti butt uye glutes?

Uyu mubvunzo unowanzoitwa nevanhu vakawanda vanoda kuziva mhinduro yacho.

Kukosha Kwekubwinya

Iyo glutes ndiyo yakakura uye ine simba rine musimba boka. Vanopa simba rinodiwa pakufambisa uye kubvumira muviri kuti uchengetedze nzvimbo yakasimba mushure mekufamba.

Iyi mishonga inokosha pakufambisa mumitambo yakasiyana-siyana, kunyanya iyo inosanganisira chero mhando ipi yekumhanya kana kudumbuka. Kune huwandu hwezviito zvinotarisa nzvimbo ino yemuviri zvakananga.

Maererano neAmerican Council on Exercise uye masayendisiti masayendisiti kuYunivhesiti yeWisconsin, La Crosse, maitiro anobudirira kwazvo ekushanda nemisungo ye gluteus uye kuvaka chivimbo chakasimba chinogona kuyerwa zvechokwadi.

Ava vatsvakurudzi uye masayendisiti vakashandisa kushandiswa kwema electromyographic (EMG) kuongorora mushumo huchiita humwe hutatu hunozivikanwa hunobwinya . Zvavakawana zvinonakidza chaizvo. Kana iwe uri kutsvaga nzira dzakanakisisa dzekutarisa yako glutes, heano mazano avo.

Zvakakosha kuchengeta mupfungwa kuti kana iwe ukagara kwehuwandu hwemasikati, iwe unogona kunge usina simba uye usina simba unobwinya, pamwe chete ne hamstrings zvakasimba uye hip flexors . Nokudaro, usati wapinda mukati memaitiro aya akaoma ekugadzirisa anosimbisa, zvinobatsira kuti utange kuita Glit Activation Exercises kuitira kuti utsire wako kumashure usati watanga basa rako.

Best Butt Exercises

1. Quadruped Hip Extensions
2. Lunges
   Uyewo ona: Pamusoro peLunge | Kufamba Dumbbell Lunge
3. Step Ups
4. Squats
5. Nzira-Nzira dzeZvina Zenzira
6. Imwe-Mibairo Squat

Best Practice for Gluteus Maximus

Zvakawanikwa zvavo zvakaratidza kuti kunyange zvazvo squats yakaita zvakanyanya kunyanya kushandiswa kwemisungo kudarika zvose zvisinganzwisisiki uye zvakajeka pamakumbo makumbo, pakanga pasina kupesana kukuru mumabasa emu EMG kana tichienzaniswa nemamwe maitiro.

Kupfurikidza kwakanakisisa kweGluteus Medius

Izvo zvipfeko zvakapetwa, zvikwiriso uye mapapu zvakakonzera zvakanyanya kufadza kushandiswa kupfuura zvikwata. Iyo yakananga uye yakananga yemakumbo makumbo yakaita zvishoma zvishoma zvebasa.

Best Exercise for Hamstrings

Zvigadzirwa zvechiputi zvakakonzerwa, zvikwiriso uye mapapu uye mazamu mana emakumbo zvakaratidza zvakanyanya basa reEEMG kupfuura zvikwata. Izvo zvinyorwa zvisinganzwisisiki uye zvakananga zvemakumbo zvinotarisa zvakaderera mumabasa EMG.

Maererano nevanotsvakurudza "Kwakange kusina kuhwina zvakajeka, asi chidzidzo ichi chakasimbisa kukosha kwezvidzidzo zvishanu - gumbo rimwe chete-jumbo, quadruped hip extensions , matanho-ups, mapapu uye nzira dzakasiyana-siyana dzechiuno-sevamwe nzira dzakagadzikana kumadzano squats. "

_Chinhu

_{Anokudza kuna Max . ACE FitnessMatters • January / February 2006.}