3 Inofamba Kuti Usimbise Nyama Yako Yakanyanya Kukura - Garo rako

Zvemukati

• Ndeapi mhasuru?
• Sei zvichikosha kudzidzisa tsvarakadenga yemhasuru?
• Zvitatu zveakanakisa kurovedza muviri
• 1. Muhudyu
• 2. Kufamba kwakasungwa kwakasungwa
• 3. Curtsy lunge
• Tora woenda nazvo

Yenguva yekuchinja hurukuro nezve mabutts

Kazhinji kacho, mhasuru dziri kuseri kwedu dzinoendeswa kunzvimbo ye Instagram mhando, "zvakapambwa mabhendi," uye bikini bootcamp. Kuti uve wakajeka: hapana zvachose chakashata nekuratidzira chako chigunwe, kana kuda kuvaka yakanaka-inotaridzika derrière.

Asi kuveza kumashure kwako hakufanirwe kunge kuri kwekutsvagisa kwekutsvagisa. Chokwadi ndechekuti, mhasuru dzedu dzinobwinya dzinoita zvakawanda kupfuura kungoita kuti titaridzike zvakanaka mumabhurugwa eyoga Ivo vanotibatsira kuchengetedza mamiriro akakodzera uye kuita zviitiko sekumhanya, kusvetuka, uye kukwira.

Kana iwe usati watove nekubatanidza mafambiro anotarisa yako gluteal mhasuru mukushanda kwako, urikushayikwa mukusimbisa zvine mutsindo rakakosha boka remhasuru mumuviri wemunhu.

Ndeapi mhasuru?

Pasina kunyura zvakanyanya mukati meatomy uye kinesiology, yako glutes yakakamurwa kuita matatu akasiyana mhasuru:

• Gluteus maximus. Iyi ndiyo mhasuru yakakura kwazvo, inokoshesa chimiro chebute rako. Zvinobatsira kuti tirambe takamira kana takagara kana takamira. Yako gluteus maximus yakakoshawo kuzviitwa zvinoda kugadzira simba kubva kumuviri wako wepasi: kusvetuka, kumhanya, kusimuka, kukwira masitepisi, nezvimwe.
• Gluteus medius. Iyo gluteus medius iri pakati pe gluteus maximus uye gluteus minimus. Basa rayo, senge gluteus minimus, kubatsira nekutenderera kwegumbo uye kugadzikana kwepachiuno.
• Gluteus minimus. Iyo diki uye yakadzika pane iyo mitatu mikuru glute mhasuru, iyo gluteus minimus zvakare chikamu chakakosha chekutenderera makumbo ezasi uye kuchengeta chiuno chakagadzikana patinofamba.

Pamusoro peizvi zvitatu, iyo tensor fasciae latae - inowanzozivikanwa seI IT bhendi - inobatsira nekuyera chiuno uye nekupa kugadzikana kuburikidza nemabvi patinofamba kana kumhanya.

Sei zvichikosha kudzidzisa tsvarakadenga yemhasuru?

Kunyangwe iwe uri kuyedza kutora rakakura bhuti kana kwete, iwe uchiri kuda kuve uchisimbisa yako glutes.

Funga nezve kangani iwe zvaunoita zvinhu sekufamba, kusimuka, kana kushandisa masitepisi - pasina edu glutes, mafambiro aya angave asingakwanise.

Nehurombo, vazhinji vedu tiri kushingaira kushayisa simba masimba edu ane chiitiko chatinoshandisa maawa pazuva rega rega: takagara. Zvinoenderana neongororo yakaitwa nemugadziri we ergonomic Ergotron, makumi masere neshanu evashandi venguva yakazara vekuAmerica vanofanirwa kugara zuva rese, mazuva ese. Uye ikoko kungori kubasa.

Sanganisa maawa marefu padhesiki rako nemanheru ako Netflix binge pamubhedha uye iwe une kamukira yeisina kusimba glutes uye yakasimba hip chiuno, mhasuru dzinobatsira kudhonza makumbo ako kuenda kune yako yepamusoro muviri.

Aya matambudziko anogona kuperetera kunetsekana kwakakomba kwezvikamu zvemuviri kupfuura yako butt, kusanganisira musana marwadzo uye kusuruvara kwemabvi. Ndicho chikonzero nei zvichikosha kusimbisa magumo ako ekumashure.

"Kuregeredza tsandanyama dzinobwinya, kusanganiswa nehupenyu hwekugara, kunogona kukonzeresa kumatambudziko anotangira muchiuno uye kutenderera kusvika kutsoka, kana kusvika kumusoro kumuzongoza," anodaro Jake Schwind, BS, NASM-yakasimbiswa mudzidzisi uye muridzi weSchwind Fitness kudzidziswa wega kuchamhembe kweVirginia.

Zvichida dambudziko rekugara harishandi kwauri kubasa, kana iwe uri mumwe we23 muzana uyo anowana chiyero chakakurudzirwa chekurovedza muviri kwevhiki. Kunyangwe iwe uri mutambi, mumhanyi, kana kungori munhu anoshingairira, iwe uchiri kuda kudzidzisa kubwinya kwako.

Uye kune tsvagiridzo yekuzviratidza - chidzidzo chegore ra2015 chakaratidza kuti kubwinya kukuru kwakasimudzira simba rinogadzirwa kana uchisvetuka kubva pachigaro chakakwirisa. Imwe ongororo yakaitwa muna 2012 yakaratidza kuti “kurovedza muviri kwakaderera kunonangana neboka retsandanyama kunowedzera simba rekuputika.”

Kudzokorora: Haisi chete iyo inobwinya muviri wako wakakura, une simba kwazvo boka remhasuru, kuvadzidzisa kunobatsira iwe kunatsiridza mamiriro ako, kudzikisa marwadzo kumashure, uye nekumhanyisa kumhanya uye simba panguva yekurovedza muviri uye kuita kwemitambo.

Pano pane mubvunzo mumwe chete wakasara: Ndeipi nzira yakanaka yekudzidzisa yako glutes?

Zvitatu zveakanakisa kurovedza muviri

Nepo iwe uchikwanisa kuwana hukuru hukuru hwekubuda kunze kwekomboni barbell kufamba, aya maisimusi haasi iwo ari nyore kuita, kunyanya kana iwe uri mutsva kunzvimbo yekurovedza muviri.

"Back squats uye deadlifts makuru glute kurovedza muviri, asi vanhu vazhinji vanonetseka kuchengetedza fomu chaiyo neaya mafambiro," anodaro Schwind.

Kusvetwa kunongotarisa iyo gluteus maximus. Nezve rakatenderedzwa bhut (pun rinotarisirwa), iwe unofanirwa kuita mafambiro anorova zvese yemhasuru dzataurwa pamusoro.

Heano matatu glute maekisesaizi ekuwedzera kune yako Workout:

1. Muhudyu

Zvakare inonzi "mabhiriji," chiitiko ichi chakanyatso kujekesa.

1. Kurara wakatsikitsira pasi nemaoko ako kumativi ako, mabvi akakotama, uye tsoka dzakapinza mukati, kumanikidza zvitsitsinho zvako kurwisa pasi uchifambisa chiuno chako kumusoro.
2. Enda unononoka uye sungisa yako yepakati uye glute mhasuru iyo nguva yese.

Kana iwe usati wamboita chiuno chakakanda pamberi, tanga nekushandisa chete yako bodyweight. Paunenge iwe wawana hang yacho yacho, iwe unogona kuwedzera huremu nekunyatso kuisa mushonga bhora, kettlebell, kana barbell kune yako pelvic nzvimbo. Kuwedzera kuramba kunobatsira kubwinya kwako kuti kusimbe.

2. Kufamba kwakasungwa kwakasungwa

Tanga nekuisa bhanhire rekurwisa pamakumbo ako, pamusoro pemabvi chete. Kana iwe uchida kuwedzera kuoma, isa bhanhire pazasi pemabvi ako, pamusoro pemakumbo ako.

1. Kuti uite kufamba, sundira chigaro chako kumashure uye upfugame mabvi ako sekunge iwe urikugwinha.
2. Chengetedza musana wako wakatwasuka uye ubate yako yepakati iwe uchifambisa tsoka yako yekurudyi 8-10 inches kuenda kurudyi, wobva waunza rutsoka rwako rworuboshwe mukati marwo.
3. Wobva wadzokorora negumbo rakatarisana.

Chinokosha kutyaira makumbo ako nehudyu dzako.

Iyo gluteus medius uye minimus inonyanya kukosha mukufamba kunoda kutapwa, kana kufamba kure nepakati pomuviri. Nekufamba kwakasungwa kwakasungwa, iwe unonongedza kubwinya pamwe chete nemhasuru dzechiuno.

Sezvo iwe paunowana zvirinani, iwe unogona kuwedzera kuoma nekushandisa rakakora bhendi ine kumwe kuramba, kana kufambisa bhendi kuenda kumberi pasi kumakumbo ako.

3. Curtsy lunge

Kwete chete iyo curtsy lunge inotora iyo diki gluteus medius uye minimus mhasuru, zvakare ine yakanyanya customizable zvichienderana nedanho rako.

1. Kutanga nekumira netsoka dzako zvakaperera-mafudzi-akaparadzaniswa.
2. Uine musana wakanangana uye wakasimba musimboti, uya negumbo rako rekuruboshwe kumashure uye nekunze kwetsoka yako yekurudyi.
3. Donhedza chiuno chako kuburikidza nekupenya kwako kusvikira gumbo rako rerudyi roda kufanana nepasi, wobva wadzokera kunzvimbo yekutanga.
4. Dzokorora 4 reps uye wobva wachinja makumbo.

Pamusoro pekupenya kwako, iyo curtsy lunge zvakare inotora yako quadriceps, mhuru, uye hip adductors.

Kuita kuti kufamba kwacho kunyanye kuoma, bata kettlebell kana dumbbell. Iwe unogona zvakare kumbomira kwemasekondi mashoma pazasi pekufamba kuti uwedzere kumwe kutsva.

Tora woenda nazvo

Hazvina basa kuti zvinangwa zvako zvemuviri ndezvipi kana kuti uripi parwendo rwako, kusimbisa chigaro chako kuchakubatsira kuti ugare uine hutano, usina kurwadziwa, uye uvandudze mashandiro emuviri.

Zvino enda unoita Sir-Sanganisa-A-Roti kudada uye uvake iyo zvakapambwa!

Raj Chander mubatsiri uye munyori wekuzvimiririra anonyanya kushambadzira kwedhijitari, kusimba, uye zvemitambo. Iye anobatsira mabhizinesi kuronga, kugadzira, uye kugovera zvemukati zvinogadzira zvinotungamira. Raj anogara muWashington, D.C., kwaanofarira basketball uye kudzidziswa kwesimba munguva yake yemahara. Mutevere pa Twitter.