Zvinoita Here Kuti Uite Akawandisa Akawanda Matako Workout?

Zvemukati

• Nhau Dzakanaka: Iwe Zvichida Unoda Rakawanda reIyo Bhatani Basa
• Zvakawandisa zveChinhu Chakanaka
• Iyo Rudyi Nzira yeBooty-Werk
• Ongororo ye

Butts anga achive aine nguva ye, senge, makore izvozvi. Instagram yakaibva ne #peachgang mafoto uye yega iteration yeasiti kurovedza-kubva squats uye glute mabhiriji kune mini-bhendi inofamba-ikozvino inozivikanwa kune (wo) murume.

Asi zvinoita here kuti uende pamusoro pebhodhi pane kurovedza muviri? Mhinduro pfupi: Ehe, asi hazvisi nyore. Hezvino izvo zvinotaurwa nenyanzvi.

Nhau Dzakanaka: Iwe Zvichida Unoda Rakawanda reIyo Bhatani Basa

"Kazhinji, vanhu vazhinji vane manyemwe asina simba," anodaro Tara Romeo, C.S.C.S., CES., murairidzi wesimba, nyanzvi yekurovedza muviri, uye mutungamiriri weProfessional Athletic Performance Center muGarden City, NY. "Isu tinowanzove nzanga ine hutatu hukuru, nenzira yatinofamba nayo."

Kunyange kana mamwe emasumbu ako eglute akasimba, mamwe anogona kunge ari kuderera. Kurumidza glute anatomy chidzidzo: Glutes yako inosanganisira gluteus maximus (musuru mukuru mubhutu rako), gluteus medius (kunze kwehudyu yako), uye gluteus minimus (kumusoro kwebutt yako). Pasi peavo, pane boka remhasuru diki dzinobata pahudyu yako yekubatana, ichishanda kuti gumbo rako ritenderere, kubvuta (famba uchienda kunze kwako), kana adduct (famba mukati mukati kune midline yako).

"Vanhu vazhinji vane simba mune chikuru chikamu chekupwanya uye marunda avo nekuti tinoshandisa kufamba, kukwira masitepisi, kuchovha bhasikoro, nezvimwe," anodaro Andrea Speir, muvambi weSpeir Pilates. "Dzimwe nzvimbo dzakakosha zvikuru dzemashure edu-glute medius uye glute minimus-dzinowanzo kushaya simba sezvo isu tisingavavarire zvakanyanya sezvatinofanira."

Uye hazvisi zvekungova nesimba rakashata-kunyangwe imwe neimwe yemhasuru idzodzo yakasimba, unogona kunge usiri. kushandisa ivo nenzira kwayo. "Kwete kungoita kwedu kupenya kunowanzove kushaya simba, asi zvakajairika kuti vanhu vazhinji havagone kumisa mhasuru zvakanaka," anodaro Romeo.

Mhinduro yacho inofanirwa kunge iri yekudzidzira kurovera, handiti? (Mushure mezvose, kune zvikonzero zvakawanda zvakakosha kuti uve nesimba rakasimba.) Kwete nekukurumidza.

Zvakawandisa zveChinhu Chakanaka

"Kuwedzeredzwa kana kupfuudzwa zvakanyanya, kana kusingatambanudzwe zvakakwana kana kubviswa, kunotungamira kumisungo yakasimba," anodaro Matty Whitmore, murairidzi weBay Club muLos Angeles. Kune rimwe chete, "izvi zvinogona kumisikidza iyo sciatic nerve," anodaro. (Piriformis syndrome, semuenzaniso, inogona kuitika kana yako piriformis-diki mhasuru yakadzika mukati meako but-iri yakasimba kana inopisa uye kumanikidza kune yako sciatic nerve, zvichikonzera kugona kumashure, gumbo, uye kurwadziwa kwechavi.)

Kuva nekukakavara kwakasimba kana kwakanyanya "kunogona kudhonza majoini, kuchiabvisa mukuenderana, zvichikonzera kusaenzana kwemhasuru, izvo zvinogona kupedzisira zvakonzera kukuvara," anodaro Whitmore.

FYI: Kune mhasuru kumberi nekumashure kwemajoini ako ehudyu (kusanganisira ese mhasuru mumagetsi ako) anodhonza chiuno chako munzira dzakasiyana. Kana rimwe boka remhasuru rakasimba uye rimwe risina kusimba, zvinhu zvinogona kuenda zvisiri izvo. "Kubatanidzwa kwemhasuru yakanyanyisa uye isingashande inogona kushandura mafambiro akajairika, ayo anogona kuzove nemhedzisiro yakaipa kwenguva refu pamuviri uye nenzira yaunofamba nayo," anodaro Romeo. (Yakabatana: Maitiro Ekuziva uye Gadzirisa Yako Tsvina Kusawirirana)

Saka kunyangwe iwe uri kuyedza kuvaka simba rinobwinya, haugone kuzviita pasina kunyatso simbisa mimwe mhasuru munzvimbo yacho futi.

"Kana iwe ukashanda zvakapambwa zvako zvakawandisa usingape chero rudo kune yako yepakati, makumbo, kana postural tsandanyama, zvinogona kukonzeresa kusimba kumusana," anodaro Speir. Fungidzira uchiita squat: Hudyu yako inoshanduka uye inoomesa, uye glutes yako inoita basa. "Uku kusungirirwa kumberi kunogadzira kutenderera kumashure nekufamba kwenguva, izvo zvinogona kukonzera kusagadzikana. Unoda kuve nechokwadi kuti uri kurebesa kumberi kwemuviri, uchishanda yako abs uye kumashure, uye kutambanudza kuti ubatsire kudzivirira kudzika kumashure. "

Iyo Rudyi Nzira yeBooty-Werk

Vavarira kuita maekisesaizi maviri kana matatu pasvondo, anodaro Romeo. Izvo zvinovaita kuti varambe vakasimba pasina kudarika pamusoro pazvo.

Zvakare zvakakosha: Kuita shuwa kuti uri kunyatso kuita iwo maekisesaizi nenzira kwayo. "Kana iwe usingakwanise kumisa tsandanyama, hazvigoneke kunyatso shanda tsandanyama," anodaro Romeo.

Kutanga nekuita glute activation bvunzo: Rara nemanhede makumbo ese akatambanudzira pasi uye ruoko pasi pedama rimwe nerimwe. Pasina kuchinjika kana kumisikidza tsandanyama dzako dze quadriceps, tarisa pakudzvanya kurudyi glute uye kuruboshwe glute zvakasiyana. Paunenge iwe uchikwanisa kusarudzira kufamba uku, fambira mberi nekukotamisa mabvi ako uye dzokorora zvinyoro. Kana wagona izvozvo, dzidzira kusvina uku kwakamira, anodaro Romeo. (Edza aya mamwe glute activation maekisesaizi futi.)

Nyanzvi kutenderera kwepelvic: "Kudzidza kudzora chiuno ndicho chinhu chikuru pakubudirira kweseekisesaizi," anodaro Romeo. Chinangwa ndechekuchengetedza hutachiona hwepakati uye musana.Funga: Dai pelvis yako yaive bhaketi hombe izere nemvura, yaisazodurura kumberi kana kumashure. (Heano gwara rizere rekuti ungagone sei kutenderedza chiuno uye kurishandisa mushe panguva yekudzidzira kwesimba.)

Kuenzanisa kunze: "Zvakajairika kuti mumwe munhu ane glute isina kusimba kana isingashande anozoitawo mhasuru dzemudumbu dzisina kusimba. Iyi duo isina kusimba inokonzeresa kusimba kwehudyu uye musana wakadzika," anodaro Romeo. Ita shuwa kuti kune yega glute kurovedza muviri, iwe urikuitawo iyo abs yekuita seplangi (uchitarisa pakuchengetedza iyo isina kwazvakarerekera pelvic kurereka iwe uchinge wakabata iyo). Vanhu vazhinji zvakare vanoregeredza kushanda yavo glute medius (yekunze kwechiuno chako / kubwinya) panguva yekuita basa, anodaro Speir. Edza clamshells uye mamwe mahip-ekuvhura maitiro ne mini bhendi kuti usimbise iyo yakakosha chikamu cheako bhuti.

Usakanganwa kutambanudza: Chengetedza tsandanyama dzako dzeglute kubva pakuwana zvakare yakasimba nefuro ichikungurutsa glute dzako, uye kuita musana kutambanudza, nhamba-ina yakatambanuka, hamstring yakatambanudzwa, uye hip flexor yakatambanudzwa, anodaro Speir.

"Nguva dzose yeuka: Zvakawanda zvechinhu chero chipi zvacho chinogona kuva chakaipa, uye hupenyu huri pamusoro pekuenzanisa uye nekuenzanisa," anodaro Whitmore.

Ongororo ye