Chii Chinonzi Frog Pumps, uye Izvo Zvakakosha Kuwedzera kune Yako Kubwinya Kushanda?

Zvemukati

• Chii chinonzi Datya Pombi Kudzidzira?
• Mabhenefiti eFrog Pump Exercise
• Maitiro Ekuita iyo Frog Pump Exercise
• Ndiani Anofanira Kuita Frog Pombi?
• Maitiro ekuwedzera Frog Pombi kune yako Workout
• Ongororo ye

Pazvose zviitwa zvekurovedza iwe zvaunogona kuwedzera kune ako ekurovedza muviri, iyo frog pombi inogona kungova yakanyanya kunetsa. Kwete chete kuti uri kukanda chiuno chako mudenga nekuchidaidza kuti kurovedza muviri, asi mabvi ako akapararira gondo richiita kuti chinhu chose chiyeuchidze nezverwendo kuenda kune gyno kwete iko yekurovedza muviri. Zvakanaka, nyanzvi dzaizokuudza kuti kunyangwe paine zvese izvo, zvakakodzera kuti uzive iro redatya pombi yekurovedza muviri - padivi pekutarisa kunotukwa.

Zvingaite kunge fadhi izvo zvakashamisa, asi "iro pombi redatya iri kwete chiitiko chitsva - chave kushandiswa kwemakore musimba, maPilates, uye makirasi eyoga zvakafanana, "sekureva kwaAnel Pla, CPT, murairidzi wepamoyo neSimplexity Fitness. mukurovedza muviri kwako.

Dzidza zvakawanda nezve frog pombi yekurovedza muviri uye zvese zvayo zvakapambwa zvinobatsira.

Chii chinonzi Datya Pombi Kudzidzira?

Yakagadzirwa nemurairidzi Bret Contreras (anozivikanwa seGlute Guy) mapombi edatya anonyanya rudo-mwana weshavishavi rakatambanudzwa uye glute bhiriji. Chaizvoizvo, iwe wakarara nemanhede ako, unza tsoka dzetsoka dzako pamwe chete kuti urove mabvi ako, uye uchikwevera chiuno chako kumusoro kwakanangana nedenga, anotsanangura murairidzi wesimba Albert Matheny, RD, CSCS, COO weARENA Innovation Corp, uye co-muvambi we SoHo Simba Lab muNew York City. Iyo ingori yakafanana kufamba kwechimiro sebhiriji rinobwinya, asi nemakumbo ako mune imwe nzvimbo.

Mabhenefiti eFrog Pump Exercise

Chinoti chikuru chemukurumbira wefrog pombi yekurovedzera mafambisirwo aanoparadzanisa uye anosimbisa glute tsandanyama dzako. Kunyanya, inobata yako gluteus maximus (iyo hombe mhasuru mhasuru, iyo inoshanda kuwedzera chiuno chako uye kutenderedza makumbo ako nekunze) uye gluteus minimus (iyo diki diki mhasuru mhino, iri pasi pe gluteus maximus uye gluteus medius, uye inokutendera iwe kufambisa yako makumbo kunze uye unoatenderedza mukati), sekureva kwaPla.

"Apo glute tsandanyama yakasimba, chiyero chako chinovandudza, iwe une marwadzo mashoma, uye uine bhenefiti yakawedzerwa yekutaridzika zvakanaka," anodaro. Kuva nekubwinya kwakasimba kunokutendera iwe kupedzisa zvakachengeteka kwete chete kurovedza kwako asi zviitiko zvezuva nezuva futi.

Zvakare, iro redatya pombi kurovedza muviri rinoshanda aya mhasuru pasina kuda chero imwe yekuwedzera mutoro, ichivaita anonyanya kubatsira kune vanhu vane preexisting mabvi kana makumbo kukuvara kunovaita kuti vasakwanise kuita huremu hunosimbisa -kurovedza muviri senge barbell back squat, goblet squat , kana squats kumberi. Ava vanhu vamwechete vanogona kuona kuti kuita huremu hwemapombi edatya inzira yekuwedzera mutoro pasina kukonzeresa marwadzo akajairika. (Edza izvi zvetsiva-tsika HIIT Workout iyo yakagadzirirwa vanhu vane marwadzo emabvi.)

Mapombi eFrog anokubatsirawo kuti udzidze nzira yekumisikidza mhasuru dzako dze glute pakutanga kuti iwe ugone kuwana zvakanyanya kubva mukufamba uye chero imwe yakaderera-yakatarisana nemuviri-yakatarisana nechiitiko ichocho."Vanhu vazhinji vanopedza zuva ravo vakagara pasi pamberi pekombuta, vakanamatira mumigwagwa, kana kugara pasofa uye vasingatombobata mhasuru dzavo," anodaro Pla. Nguva refu, izvi zvinogona kutadzisa kugona kwako kuita zvakanaka (uye saka kuunganidza) mamhasuru ese ari butt yako. Colloquially, izvi zvinozivikanwa sevakafa butt syndrome, uye nekufamba kwenguva zvinogona kutungamira mukukanya kusagadzikana, kurwadza kwemajoini, uye pasi-musana maaches kana matambudziko, sekureva kwaPla.

Nekudaro, mapombi edatya anogona kushandiswa kudzoreredza muviri maitiro ekubatanidza iwo asina kusimba uye akaneta glutes. Nekuti chiuno chako chiri muchinzvimbo chakatenderedzwa kunze, unokwanisa kumisikidza makwikwi ako kusvika padanho rakakura kupfuura zvauri mune mamwe akawanda maekisesaizi, kusanganisira iro bhiriji rebhuruu, anotsanangura Pla. "Hapana chaicho chisarudzo kunze kwekushandisa kubwinya kwako kubva panzvimbo iyi," anodaro. Inoita seti yefuru pombi yekurovedza muviri nguva dzose (kureva kaviri pavhiki), uye iwe unozogona kudzinga yakafa butt butt uye kunyatso pinda musimba rako glute kuti ugokwanisa kusimudza zvakanyanya uye kumhanya nekukurumidza, anodaro.

Iwo mamwe mhasuru boka redatya mapampu anobatsira kusimbisa? Muhudyu mako makumbo, maererano naPla. Uye nekuti vanoshanda mhasuru dzako dzehudyu kubva kune yakatenderedzwa kunze, mapombi edatya ane imwezve bhenefiti yekubatsira kusimudzira kufamba kwese kwechiuno, izvo ngatitarisei kwazviri, vazhinji vedu tinogona kushandisa. (Ona Zvimwe: Iyo Yakanyanya Groin Inotambanudza Kurerutsa Tight Muscle uye Kuwedzera Kugadzikana).

Maitiro Ekuita iyo Frog Pump Exercise

Kunyangwe iwe uri kuita bodyweight matatya pombi ane huremu, chengeta aya matanho mashanu kubva kuPla mupfungwa kuti uve nechokwadi chechimiro chakakodzera. (Unogona zvakare kutarisa iyi vhidhiyo yeYouTube inoratidza Contreas achicherekedza bodyweight uye dumbbell frog pombi.)

1. Nhema kumusana kwako uye nekuunza tsoka dzetsoka dzako mu "frog" (kana "butterfly") chinzvimbo, uchikotamisa tsoka dzako padhuze nepaburi rako sezvinobvira.
2. Kana uchiita kurovedza muviri uine uremu hwemuviri wako chete, unogona kuedza kuita zvibhakera nemaoko ako uye kuchengeta magokora ako pasi, kuitira kuti maoko ako aite perpendicular pasi. Uchishandisa dumbbell? Ibate kumativi ose uchiizorora pachiuno chako.
3. Tevere, dhonza rako dumbu bhatani pasi kune pasi kuti ubatanidze ako epakati.
4. Dhinda pasi yako pasi pasi. Ipapo, uchichengeta chirebvu chako chakapinza mumutsipa wako, mbabvu pasi, uye mapendekete pasi, pfuurira pasi muvhu nemipendero yetsoka dzako uye fananidza maglute ako kukanda chiuno chako kumatenga.
5. Chimbomira kumusoro usati wadzikisa chigaro chako pasi pasi nekudzora. Dzokorora.

Matheny anokurudzira kuona vhidhiyo yechiitwa icho chinosanganisira zvirevo zvemazwi, usati waedza.

Ndiani Anofanira Kuita Frog Pombi?

Vazhinji vanhu vanogona kubatsirwa nefuru pombi kurovedza muviri. Kunyanya, zvakanaka kune vanhu vakambove nedambudziko rekumisikidza glutes avo munguva yakapfuura, kana avo vanogara vachiita tarisiro yepasi-muviri uye glute kudzidziswa, anodaro Pla.

Zvakadaro, Contreras akaona kuti hazvisi zvemunhu wese. Muchinyorwa che Instagram, akataura kuti chinenge chikamu chimwe muzvitatu chevanhu havanzwe pombi dzematatya mumakwenzi avo, nekuda kwechiuno chavo uye chimiro chechimiro. Contreras inokurudzira "kuedza [ing] nehupamhi hwematanho, kubhururuka kwetsoka, kubvuta / kutenderera kwekunze, kudzika, uye kutenderera kwepelvic kuitira kuti uone kusiyana kunoshanda zvakanakisisa [kwauri]." Zvakadaro, kana chimiro chedatya chisinganzwe zvakanaka, usaite, anodaro. Kana uriwewe, edza rakamanikana- kana rakapamhama-dhiza glute bhiriji pane.

Chimwe chinoratidza kuti unofanira kusvetuka mapombi edatya kana hudyu yako ichifamba isingakubvumiri kuti upinde zvakanaka munzvimbo yekutanga yeshavishavi. Mune ino kesi, Matheny anoratidzira kuita akakosha mabhiriji ehudyu, panzvimbo. "[Izvi] zvinoda kuvhurwa kushoma muhudyu," anodaro. "Unogonawo kugadzirisa mapombi efrog kuitira kuti mahudyu ako asanyanya kuvhurika, uye zvishoma nezvishoma kuwedzera hip angle nekufamba kwenguva."

Maitiro ekuwedzera Frog Pombi kune yako Workout

Kunyatso batanidza mapombi edatya zvinoenderana nedanho rako rekusimba, maitiro ekudzidzira, uye zvinangwa zvekusimba. Asi kazhinji, Pla inokurudzira vanotanga kuita seti nhatu dzegumi nemaviri kusvika makumi maviri, uye kuti vamhanyi vepamusoro vanoita seti nhatu dzemakumi matatu kusvika makumi mashanu. "Imwe sarudzo ndeyekuita kuti ive pombi yedatya uye ita max reps muminiti," anodaro.

Kana iyo (3 × 50) yakakwira vhoriyamu ikava nyore, Matheny anokurudzira kuita kuti kufamba kunyanye kuoma nekuwedzera mabhendi ekupikisa kana dumbbells kumapombi ako edatya. Iwe unogona zvakare kuwedzera mutoro kune kufamba nemini barbell, kettlebell, kana slam bhora. Chiyeuchidzo: Sezvo pombi yefrog inoshanda seyakanaka glute engager, vanosimudza vanogonawo kuzviita sechikamu chekushanda-kudziya-kugadzirira mhasuru dzezuva rebutt.

Ongororo ye