Nei Butt Yako Inotaridzika Zvakafanana Hazvinei Kuti Mangani MaSquats Aunoita

Zvemukati

• Yako Fomu Iri C (paZvakanakisa)
• Glute Muscles yako haisi Kupfura
• Iwe Hausi Kuenda Kunorema Zvakakwana
• Iwe Hausi Kushungurudza Iyo Tempo
• Squat Yako Inoshaya Kudzika
• Iwe Uri Kungoita Mhepo Squats kana Kumashure Squats
• Uri *Chete* Kukwenya
• Hausi Kudya Mafuta Zvakakodzera
• Uri Kupunzika Zvakanyanya, kana Hazvina Kukwana
• Ongororo ye

Iwe urikutevera peach yakaoma kupfuura Amy Schumer anoteedzera muviri-shamers.Unogwesha, uye squat, uye squat, uye zvakadaro ... hapana glute unowana. Chii chinopa?

Kune imwe, iwe haugonechaizvo sarudza dzidzisa imwe nhengo yemuviri. "Ma squats haangoshandise kubwinya," anodaro murapi wepanyama Grayson Wickham, D.P.T., C.S.C.S., muvambi weMovement Vault, kambani inofamba nekufamba. "Vanoshandawo quads yako, hamstrings, core, hip flexors, uye kumashure."

Saka kana iwe uri kuyedza kuvaka yako glutes, gadzirira mamwe mhasuru mumuviri wako wese wezasi. Izvo zvakati, mhedzisiro yekuvaka mhasuru inononoka, saka vamwe vakadzi vanoora moyo kana vasingatange kuona zvakapambwa kuwana ipapo ipapo. (BTW, heino Chikonzero Nei Zvakakosha Kuva Nebhurosi Rakasimba—Panze Pakutaridzika Kwakanaka).

"Genetics ine basa guru muchimiro chemuviri wako uye chimiro zvakare," anodaro Wickham - asi kunyangwe izvo hazvireve kuti haugone kugadzira yakatenderedza, yakasimba yakapambwa neyakaoma.akangwara shanda, anodaro.

Shoko rinokosha pano ndere "smart." Pane zvimwe zvinowanzoitika zvikanganiso izvo zvinogona kunge zvichichengetedza yako glute Workout kubva pakuve inoshanda kana inoshanda sezvazvingaite uye inofanirwa kuve. Pazasi, nyanzvi dzesimba dzinogovana zvikanganiso zvekudzidzisa, pamwe nezvaungaite kuzvigadzirisa.

Yako Fomu Iri C (paZvakanakisa)

Nyanzvi dzinoti yakaipa fomu ingangove iri # 1 chikonzero iwe usiri kuona mhedzisiro. "Iyo squat ndeimwe yeakanakisa maekisesaizi uye ine mabhenefiti akawanda ... asi inofanirwa kuitwa nemazvo," inodaro Chelsea Axe, DC, C.S.C.S., chiropractor uye fitness nyanzvi yeDrAxe.com uye Ancient Nutrition.

"Chinhu chakajairika chandinoona vanhu vanotanga kufamba kwechikwambo nekupfugama mabvi pane kuti varovere muchiuno kumashure," anodaro Demo. Funga nezvazvo seizvi: Kana uine chigaro shure kwako, haukotami pamabvi ako kuti uunze bhutu rako rakananga pachigaro. Iwe unogadzika muhudyu yako kutanga kuti ugare kumashure pachigaro sezvo iri kumashure kwako. (Yakabatana: Squat Therapy Ndiyo Genius Trick Yekudzidza Yakakodzera Squat Fomu)

"Uku kunofanirwa kunge kuri kufamba kumwe chete paunenge uchiita squat," anodaro. "Hembesa chiuno chako kumashure uye funga nezvekusvitsa chigunwe chako kumashure kwako." Kana iwe ukatanga kufamba nemabvi ako, kwete chete izvo zvinyama zviri kumberi kwemuviri wako (semamota ako) kutora, anodaro Wickham, asi iwe unowedzera njodzi yako yekukuvara. (Ona zvimwe: Nhungamiro yekuita Barbell Back squat Zvakarurama).

Ita kuti mudzidzisi atarise fomu rako kana kuzvinyora wega kuti uve nechokwadi chekuti zvitsitsinho zvako zvakasimwa, rako repazasi museri rinotenderera, mabvi ako haasi kupinda mukati, uye kuti urikutangisa squat nehudyu hinge. (Misoro kumusoro: Ndiyo chete yedzimwe nzira dzakawanda dzaungave uchitsunya zvisirizvo. Heano mamwe matanhatu, pamwe nemaitiro ekuzvigadzirisa.)

Glute Muscles yako haisi Kupfura

Dead butt syndrome ishoko rinotyisa, anodaro Wickham. "Kubwinya hakusi 'kufa' sekureva kwechirevo ... dai makwikwi ako anga akafa, haungagoni kumira!" Asi izvondizvo zvinogoneka kuti kubwinya kwako hakusi kuvhura kugona kwavo kuzere. Unogona kutenda mararamiro emazuva ano ekugara nekuda kweizvozvo. "Paunenge ugere, kupenya kwako hakusi kushandiswa. Kunyanya paunogara, zvishoma paunoshandisa yako glute mhasuru. Izvi zvinogona kuita kuti zvinyanye kuomarara pakuvhiya," anotsanangura.

Muchokwadi, "zvinokwanisika kuti iwe uri kukwenya pasina kunyatso kumisa yako glutes," anodaro, uye kana kupenya kwako kusiri kuita, havasi kusimba.

Kuita glute activation maekisesaizi sechikamu che squat yako yekudziya-kana kunyange mangwanani ega ega paunomuka-inogona kubatsira muviri wako kudzidzirazve kupisa kumashure kwako. "Ndinofunga kuti mabhiriji emuviri anorema uremu ndeimwe yenzira dzakanakisa dzekumisikidza glute kana ukasvisvina yako kumusoro kumusoro," anodaro Wickham. (Sebhonasi: wedzera mune izvi glute activation kurovedzera.)

Iwe Hausi Kuenda Kunorema Zvakakwana

Madzimai mazhinji akasimba uye anokwanisa kusimudza zvinorema kupfuura zvavanoziva, anodaro Axe. Kana iwe uchinge warova peach bani, kukwira pahuremu ndiyo nzira yakanakisa yekupfuura napo. (Boom: Hezvino Izvo Chaizvo Zvinoitika Kana Vakadzi Vachisimudza Heavy)

"Chero kana mumwe munhu amira kuona kufambira mberi, ndinovaita kuti vaende kunoremerwa kwemavhiki matanhatu nekuti izvi zvinonetsa tsandanyama uye zvinokurudzira kukura," anodaro Pete McCall, mudzidzisi akazvimiririra, mutauriri weAmerican Council on Exercise, uye mugadziri weAll About Fitness. podcast.

Izvi hazvireve kuita imwe-rep max zuva rega rega. Panzvimbo iyoyo, Ax inokurudzira kuita matatu kusvika mana seti matanhatu kusvika gumi reps, paine nguva yekuzorora yemaminetsi maviri kusvika matatu pakati pavo, inorema sezvinobvira (AHAP). "Unofanirwa kunge uchiremerwa zvekuti unenge usisakwanise kuita mumwe rep nenzira kwayo," anodaro Demo.

Iwe Hausi Kushungurudza Iyo Tempo

Iwe unogona kunge wakajairirwa kuita zviri nyore kudzika-kumusoro nerep yega yega, asi iwe unogona kuita zvinhu zvinoshamisa nekusiyanisa squat tempo yako kana kumhanya. Iyo squat ine nhanho nhatu: eccentric (yekudzika inofamba), isometric bata (kumbomira pazasi), uye concentric (yekukwira kumusoro). Kudzidziswa kweTempo kunosanganisira kusiyanisa nguva yeimwe neimwe yezvikamu zve #kuwana, anodaro Wickham.

"Iyo eccentric chikamu chekusimudza chinokonzera zvakanyanya kuparara kwediki munyama yemhasuru nekuti ndipo apo tsandanyama iri pasi pekunetsekana kwakanyanya," anotsanangura Wickham. "Izvi zvinoreva kuti painodzoka zvakare, inokura ichikora, kukura, uye kusimba." Zano rake: Dzikisa pakuverenga kwemasekonzi matatu kusvika mashanu, imbomira pazasi kwesekondi imwe kusvika kumaviri, wobva waputika uchidzokera kumusoro kuti umire.

McCall zvakare ari fan of anononoka eccentric simba kudzidziswa. "Nekuti nguva iri pasi pekunetsekana yareba, uchanyatsonzwa nyama dzako dzichidedera mushure mekudzoka zvishoma," anodaro McCall. Kodzera? Hapana fungidziro.

Squat Yako Inoshaya Kudzika

Kubva kuCrossFit kuenda kumusasa webhuti, "squat at or below parallel" inowanzozivikanwa. "Izvi zvinoreva kuti pasi pe squat, chiuno chako chakafanana kana pasi pemabvi ako," anotsanangura Axe. Nekudaro, vanhu vazhinji havarove iyi nhanho yekufamba, anodaro.

Izvi zvinogona kuita mutsauko mukuru mukuwana kwako kubwinya: "Kuti unyatso simbisa boka remhasuru, unofanirwa kutora mhasuru kuburikidza nekwavo kwese kufamba," anotsanangura Wickham.

Pane zvikonzero zviviri zvikuru nei mumwe munhu aisazokwanisa squat zvakadzika izvi, maererano neAxe: Iwe unomisikidza netsoka dzako dzakatetepa zvakanyanya kana uine mashoma hudyu kufamba. Kugadzirisa: "Edza kukudza chimiro chako kuitira kuti zvitsitsinho zvako zvive zvakafara pafudzi uye zvigunwe zvakakona zvishoma kunze," anodaro Axe. Wobva wasundira chako chigunwe kumashure uye uchiramba uchidzikisa kusvika paunogona zvakanaka. Kana uchiri kutadza kudzikira zvakakwana, kufamba inyaya yako; tanga kubatanidza hudyu, mabvi, uye ankle kufamba kufamba kunodzidzira mune ako maitiro. Axe aanofarira ekufambisa madhiraivha ari emumhanyi's lunge uye hangaiwa pose, asi kune akawanda anoshanda ekufambisa-ekuwedzera ekudzidzira iwe aunogona kuyedza. (PS Ankle mobility inogona kukanganisa kugona kwako squat zvakadzika futi.)

Shamwari PSA: Rakazara renji rekufamba rakakosha, asi fomu rakanyanya kudaro. Ingo burukira pasi kusvika paunogona zvakanaka pasina kukanganisa fomu. (Uyezve edza squat kurapwa, hunyengeri hwekufunda yakakodzera squat fomu.)

Iwe Uri Kungoita Mhepo Squats kana Kumashure Squats

"Mhedzisiro haizouya kubva mukurovedza muviri chete," anodaro Karena Dawn, murairidzi wega akasimbiswa, murairidzi wezvikafu zvinovaka muviri, uye mubatsiri weTone It Up. Kuti ugadzire bum rakasimba, rakazara, vanoti zvakakosha kushanda mhasuru kubva kumakona akawanda.

"Kune zvakawanda zvakasiyana-siyana zvakasiyana-siyana zvekusarudza kubva-kumashure, squats kumberi, goblet squats, plié squats, squat jumps, nezvimwewo - wedzera izvi kuti ushande mhasuru zvakasiyana," anodaro Katrina Scott, mudzidzisi wega wega, mudzidzisi wezvokudya. , uye mumwe muvambi weTone It Up. (Edza zvimwe zvakasiyana zvekurovedza muviri mu30-Day squat Dambudziko.)

Uri *Chete* Kukwenya

Squats yakanaka, asi haisi iyo *chete* maitiro anogona kubatsira kukudziridza cheni yemashure (AKA mhasuru dziri kumashure kwemuviri wako). Ndosaka nyanzvi dzichikurudzira kuwedzera glute kurovedza muviri izvohazvisi kungori squats, zvakare: Edza sumo squats, deadlifts, mapapu, uye zvakasungwa chiuno kubiwa kana kuumbika kurova mativi akasiyana eako glutes, chiuno, uye hamstrings. (Zvinoenderana: 20 Vepamusoro Varairidzi Vanoratidzira Ivo Vavanofarira Matako Maekisesaizi)

Funga kuwedzera hip thrust mutsauko uye unilateral maekisesaizi kumusanganiswa, kurudzira Esther Avant, ACE-akasimbiswa mudzidzisi wega uye akasimbiswa mudzidzisi wekudya kuEsther Avant Wellness Coaching. "Hip thrusts inozivikanwa kuti ishandise iyo glute kunyangwe iri nani kupfuura squat," anodaro. Kuedza bhanhire, huremu-huremu, uye kuyerwa kusiyanisa kwekutarisa-kunongedza kufamba. (BTW: Heino mutsauko uripo pakati pebhiriji rinobwinya uye kupinza kwechiuno).

Unilateral maekisesaizi-chero kurovedza muviri kwaunoita kuti ushande divi rega rega-richabatsirawo kusimbisa butt yako uchibatsira kugadzirisa chero kusaenzana pakati pemativi. "Uine maunilateral kurovedza muviri, iwe unozonzwa mhasuru fibers iwe yausingazive iwe unayo," anodaro McCall. Uyezve, kufamba senge kwakasimudzwa kumashure (kana chiBulgaria) kupatsanurwa squats, gumbo rimwe chete reRomania kuuraya, kudzosera mapapu, uye nhanho-nhanho-nhanho tora yako yepakati kubatanidzwa zvakare.

Hausi Kudya Mafuta Zvakakodzera

Iwe haugone kuvaka mabhanzi esimbi pasina kudya kwakakodzera: "Pfungwa yekudya nemaune caloric yakawandisa inogona kutyisa chaizvo, asi kazhinji ndizvo zvinodiwa kuti uise mhasuru," anodaro Avant. "Imwezve 100 kusvika ku300 makorikori ingave iyo yaunoda kuvaka yakasimba, muscular glutes pasina kuisa mafuta akawandisa."

Pre- uye post-Workout chikafu chakakosha zvakare. Usati wadzidzira, iwe unoda kudya uye kunwa zvakakwana kuti uwane simba kuburikidza nekurovedza muviri kwako pasina kudya zvakanyanya zvekuti unokwanisa kuinzwa ichitsvedza-tenderera kana kugara imomo. (Iyo zvakaipisisa, amiright?). "Kana uchidya padyo nekubata kwako, sarudza zviri nyore kugaya macarbbs," anodaro nyanzvi yemitambo Rachel Fine M.S., R.D., C.S.S.D, C.D.N., muridzi weThe To The Pointe Nutrition. "Asi kana uine maawa maviri kusvika mana usati waita basa rako, idya kudya kwakagadzikana ne carbs yakaoma uye mapuroteni." (Edza chimwe chezvikafu izvi usati waenda kubasa rako rinotevera.)

Panguva yekurovedza muviri, muviri wako unoshandisa zvitoro zve glycogen kuti uwane simba, saka mushure mekushanda, unoda kuzadza zvitoro izvozvo ne noshing pa carbs-iyo muviri wako unoputsika mu glycogen, anotsanangura kudaro Fine. Unodawo kudya mapuroteni akaonda, ayo tsandanyama dzaunoda kupora, anodaro Avant. "Kutarisira 1g yeprotein paundi yehuremu hwemuviri pazuva chinangwa chakanaka." (BTW, hezvino kudya kudya kwakaringana kweprotein pazuva kunoratidzika chaizvo.)

Uri Kupunzika Zvakanyanya, kana Hazvina Kukwana

Kutsveta kunonamatira kumusimboti weGoldilocks: Iwe haudi kukwenya zvishoma, uye haudi kukwenya zvakanyanya.

Zvinogona kuita sezvisinganzwisisike, asi kukwenya kazhinji kazhinji kunogona kukutadzisa kuona mibairo-kunyanya kana uchikwenya zvinorema. "Paunenge uchishanda chero boka remasumbu, iwe unoda kuzvipa maawa 48 ekugadzirisa nguva pakati pekusimudza. Nguva dzose paunenge uchisimbisa simba, unoputsa misumbu yako pasi kuitira kuti vadzoke vakasimba, "anodaro Dawn. Sezvo uine shungu sezvaungave iwe kuti ukure izvo zvakapambwa, haufanire kunge uchishanda makwikwi ako zvakaoma mazuva maviri akateedzana. (Ona: Unofanira Kusimudza Zvakanyanya Sei?)

"Kuedza squat kana usati wapora kwakafanana nekuedza kuona vhidhiyo pafoni yako uine simba gumi muzana chete," anobvumirana nazvo McCall. (Edza idzi nzira dzakasimbiswa nesainzi kuti ukurumidze kupora.)

Izvo zvakati, iwe zvakare haugone squat kaviri pamwedzi uye kutarisira booty-popping mhedzisiro. Kwemhedzisiro, kuenderana ndeyemambokadzi, anodaro Wickham. Vavarira kurova glutes yako kamwechete kana kaviri pasvondo. (Uye usadaro chete shandisa glutes yako: Kuita huwandu husina kuenzana hwemabutt workouts kunogona kuve nemhedzisiro yakaipa zvakare.)

Wakagadzirira kuvaka zvakapambwa? Edza kuomesesa butt Workout yenguva dzese.

Ongororo ye