Sei Kupamba Kwakasimba Kuchikuita Iwe Mumhanyi Ari Nani

Zvemukati

• Ongororo ye

Iwe pamwe unoita squats nekuda kwechikonzero chakafanana munhu wese anovaitira-kukudziridza yakatenderedza, yakawanda yakavezwa buti. Asi kana iwe ukatarisa makwikwi eOlympic track and field competition, unogonawo kuona zvakafanana pakati pevatambi-vakasimba squat-sculpted butts. Saka chii chiri kubatana kune rako glute basa uye yako yekumhanyisa nguva? Jordan Metzl, MD, chiremba wezvemitambo uyo ari zvakare anomhanyisa mhanyi, akatsanangura kukosha kwakakosha kwekupenya kwakanyanya kumhanya. Mhinduro pfupi: Chaizvoizvo, yakakosha.

"Ndinoona zviuru zvevamhanyi muhofisi yangu gore negore nekukuvara, uye ndakaona kuti chikanganiso chinowanzoitwa nevanhu ndechokuti vakanga vasina simba rekudzidzira nzira yekuderedza kukuvara kwavo, uye kunyanya vakanga vasingasimbisi. kufara kwavo,” anodaro Metzl.

Nei achikosha kudaro? Kana makwikwi ako asina kusimba uye usingaite kana uchimhanya, huwandu hwesimba kubva pasi hunorova ako madiki, asina kusimba marunda, ayo anogona kukonzeresa kukuvara kwemhuru, hamstring strains, uye Achilles tendon kukuvara. "Kusimbisa kubwinya kwako kunoita kuti vagovane kana kuderedza simba rekumhanya kwako, kurisundira mumhasuru dzakakura, dzakasimba," anodaro Metzl. "Kubwinya kunogadzirawo simba rakawanda, saka unomhanya nekukurumidza uye zvakanyanya." (Verenga pamusoro pemazano uye matipi ekudzivirira Mavara mashanu Akajairika Kumhanya.)

Metzl anonzwa zvakasimba nezve basa rekupamba kwevamhanyi zvekuti akatotanga inoyevedza hashtag combo: #strongbutt, #happylife. Akauyawo nezita rezvinoitika kuvanhu kana vakasashandisa glutes uye kumhanya kwavo kunotambura somugumisiro: Weak Butt Syndrome, kana WBS. (Psst ... Tarisa uone idzi 7 Nzira dzeKuva Mhanyi Ari Nani Pasina Kumhanya.)

Kuti uone kuti hausi kuburuka nenyaya yeWBS, edza Metzl's Ironstrength Workout. Inosimbisa mafambiro eplyometric anovaka glutes uye mamwe mamhasuru anoshanda pamwe chete kana iwe uchimhanya-edza awa-yakareba Workout kamwe kaviri pasvondo. Unoda kusununguka mune zvishoma zvishoma zvishoma? Metzl inoti kurovedza muviri kunge plyometric kusvetuka squats, plyometric mapapu, kana burpees kutanga kukuru.

Ongororo ye