Iyo # 1 Reason Yako Garo Workouts Haisi Kushanda

Zvemukati

• Unewo Here? Muedzo
• Kurumidza Kugadzirisa kweKumutsa Yako Bhuti
• Ongororo ye

Kana iwe ukapedza maawa mumaawa wakagara padhesiki zuva rese, unogona kunge uriwe wakabatwa nedenda rinoramba richikura rinonzi glute amnesia. Zvakanaka, saka harisi denda chairo (hapana chikonzero chekuvhunduka uye kuburitsa yako Kufamba Vakafa kugona kupona), asi izvo ndizvo dambudziko repamhepo repashure rinoenda risingazivikanwe muvanhu vazhinji.

Glute amnesia inoitika nekuda kwezvikonzero zvakati wandei: Paunogara kwenguva yakareba (senge kubasa kana kumirira mumugwagwa), mhasuru dzako dzinochinja zvishoma nezvishoma kuenda kwako-kumira kuti usiye hudyu yako yekuchinja mhasuru ipfupi uye mhasuru dzako dzakareba. Yako diki musana erector mhasuru uye mahudyu anotanga kubhadhara chako chisina simba zvakapambwa. Nekufamba kwenguva muviri wako unofungidzira kuti mhasuru dzakakodzera hadzi-kana kuita-kuita basa. Kana yasvika nguva yekurovedza muviri, muviri wako unoshandiswa zvakanyanya kune izvi muripo zvekuti mhasuru dzakakanganiswa dzinodhirowa isina chinhu; zvave zvakareba kubvira zvavakaitwa zvekuti ivo vakanganwa chaiko kuita, saka amnesia. Nekufamba kwenguva, kurovedza muviri kwako kunogona kusimbisa kusaenzana uku, kuchipfuurira mberi nedambudziko (wompwomp), ndosaka usingaone mhedzisiro yaunoda.

Unewo Here? Muedzo

Tanga nekuisa kumusana kwako tsoka dzakatsetseka pasi. Zvinyoronyoro simudza chiuno chako kumusoro uye ubate kwemaminitsi mashanu. Ndeapi mamhasuru aunonzwa kuita uchiita kuti chiuno chako chikwire? Kana iwe uchipwanya mumhuru dzako kana kana yako yepazasi musana iri kupopota kwauri, mikana iwe wawira mukubatwa kune glute amnesia. Tevere, tarisa yako mbiri mune yakazara-kureba girazi. Iwe une arch yakakura muzasi kwako kumashure? Izvi zvinonzi Lordosis (aka arching musana wako uye kunamatira chako chigadziko zvakanyanya kunyangwe Nicky Minaj ari kutsvuka). Izvi zvinoreva kuti kubwinya kwako (uye musimboti) kuri kuita padiki padivi uye kusabatana zvakakwana kuti urambe wakasimba, usina kwawakarerekera musana. Mamwe makona muzasi kwako kumashure akajairika, asi kana akaunzwa kune zvakanyanyisa, ako intervertebral discs pakati pe vertebrae mumuzongoza wako anogona kukwikwidzwa uye nekufamba kwenguva kukura kuita disc discheni uye neakawanda emamwe marwadzo ekudzokera kumashure.

Kurumidza Kugadzirisa kweKumutsa Yako Bhuti

Saka butt yako yanga ichibaya bhatani rekusnooze. Inguva yekumuka! Tevedza izvi zvigadziriso zviri nyore kugadzirira glutes yako yekurovedza muviri kunoshamisa uye kuve nechokwadi kuti vari kushandira yako. yakazara sweat sesh.

1. Tora kutenderera: Kutanga, shandisa imwe nguva fomu-kutenderera chiuno chako chinoshanduka. Kana tsandanyama idzi dzikapfupiswa, dzinenge dzakanyanya kusagadzikana uye dzinenge dzichitakura zvinorema zvechiitwa chako. Paunoaburitsa, iwe unoburitsa tension mune yekubatanidza tishu iyo yakavaputira munzvimbo iyi yakasimba. Izvi zvinokonzeresa hudyu yako inoshanduka kutora nhanho kumashure, uye dana kune ako glutes kuti abude mairi uye uwane kushanda! Tanga nekuburitsa kumberi kwezvidya zvako - ita shuwa kuti unonamatira kumhasuru chete uye kwete majoini kana shwashwa. Heano maitiro ekushandisa furo roller.
2. Gadzirira mhasuru: Tsaura maminetsi mashanu pre-workout kuti glute activation kuti uve nechokwadi chekuti vasimuka uye pa'em usati wapinda mune zvakanyanya butt maekisesaizi. Edza zvinyoro zvinyoro matombo kutyora yako hyperextension tsika yekuzasi kumashure. Tevere tora mini yekudzivirira bhendi uye uriputire rakakomberedza mabvi ako. Rara pamusana wako tanga mabhiriji ehudyu (yekuedza kufamba kubva kare). Tarisa pakumisikidza kuburikidza nemaberere etsoka dzako uchichengetedza kuramba uchinetsekana pabhendi. Izvi zvichamutsa zvese zvitatu zvegunute yako. (Pisst: Ichi zvakare chinotyisa chinoshanda kupora kune superset neako akafa.) Edza kuvhura nekuvhara mabvi ako (iyo clamshell) nebhendi rakaputirwa rakatenderedza kudziya yako glute medius uye glute minimus (kudzikamisa mhasuru) usati wafamba.
3. Ngwarira: Matanidza maexhales ako nechikamu chakaomesesa chese maekisesaizi. Izvi zvinobatsira nguva yemhasuru kubatanidzwa kuti ishandise zvakakwana, uyezve, mhedzisiro. Semuenzaniso: Kurumidza kufema paunosvika pamusoro pekettlebell swing yako. Iyo exhale ndiyo cue yako yekudzvanya butt yako uye musimboti senge ndiani. Izvi zvinozopedzisira zvave hunhu hwechipiri, uye iwe unokudziridza ruzivo rwemhasuru kudaidza mhasuru chaidzo panguva chaiyo.
4. Batidza: Sezvaunotanga kuziva kuti chii chakakodzera glute kubatanidzwa kunonzwa, iwe unogona kuita mamwe reps zvakakwana uye vamwe ... kwete zvakanyanya. Shingirira! Nokudzidza chii hazviiti inzwa zvakanaka, uchavandudza zvishoma nezvishoma kuziva kwako kuti chii zvinoita.
5. Shandura matanho aya: Zero mune yako glutes uye hud flexors neaya ma7 glute maekisesaizi anorwisa akafa butt butt.

Liz Doupnik iNSCA Certified Personal Trainer anogara uye anoshanda muNew York City.

Ongororo ye