Ayyuka na Butt 4 don Yi Yanzu (Domin Glutes mai ƙarfi yana yin Babban Bambanci)

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Kuna iya damuwa game da zana ganima mai ƙarfi don cika nau'ikan jeans ɗin da kuka fi so, amma akwai abubuwa da yawa don matsatsi fiye da yadda wando ɗinku suka dace! Bayanku yana kunshe da manyan tsokoki guda uku: matsakaicin glute, glute medius, da glute minimus. Wannan muhimmin rukuni na tsokoki yana shimfiɗa kwatangwalo (yana jan cinya a bayan ku), yana satar kwatangwalo (motsin ku na gefe zuwa gefe), kuma yana yin juyi na ciki da na waje. A takaice, suna da matukar mahimmanci, amma galibi suna da rauni da rashin aiki.

Yawancin ayyukanmu suna buƙatar mu ciyar da lokaci mai yawa a zaune cewa ƙyallen mu "kashe" ko dakatar da harbe -harbe kamar yadda yakamata, da inganci, da ƙarfi kamar yadda yakamata. Da zarar glutes ɗinmu sun daina harbe-harbe, ƙwanƙwasa hip ɗinmu (tsokoki waɗanda ke jan cinya gaba) suna da ƙarfi kuma suna iya haifar da rauni. Lokacin da kuka gina ganima mai ƙarfi, ga kaɗan daga cikin fa'idodin da zaku iya tsammani.

Buga ciwon baya: Na kasa yarda nawa ciwon baya na ya watse bayan na fara maida hankali kan gina tsoka na. Ƙwararrun ku suna aiki don daidaita ƙashin ƙugu da kiyaye mutuncin motsi a cikin haɗin gwiwa na hip. Lokacin da suke da ƙarfi, ƙananan baya baya ɗaukar nauyin motsin ku.

Ƙara wasan motsa jiki: Idan kuna son zama ɗan wasa mai ƙarfi, lokaci ya yi da za ku fara tsugunawa. Ƙarfafa ƙofa zai inganta saurin ku, ƙarfin hali, da ƙwarewar tsalle, kuma saurin motsi gefe zuwa gefe shima zai zama mafi sauƙi. Duk lokacin da kuka ɗauki mataki, ƙimar ku mai ƙarfi tana ɗaga ƙashin ƙugu da haɗin gwiwa na SI don kwanciyar hankali. Lokacin da kuke gudu, wannan ya fi mahimmanci, tunda ƙarfin tasirin yana ƙaruwa sosai akan kowane yajin ƙafa.

Hana ciwon gwiwa: Ƙwararrun magunguna masu ƙarfi suna kiyaye ƙashin ƙugu daga juyawa zuwa gefe. Lokacin da ƙashin ƙugu bai daidaita ba, yana sanya matsin lamba a gwiwoyi da idon sawun ku don ramawa. Lokacin da baya baya yayi ƙarfi, yana taimakawa hana wannan ta halitta, yana kiyaye ku daga rauni.

Yanzu kun san abin da glutes ɗinku suke yi muku, don haka a nan akwai motsi guda huɗu da zaku iya yi musu!

Maɗaukakin Rarraba Squat

Ko a kan ƙwallo ko waje a kan benci, tsattsagewar tsattsauran ra'ayi (aka Bulgarian split squat) yana aiki da gindin ku. Musamman, yana aiki da madaidaicin madaidaicin yayin da kuke matsawa tsaye, kuma glute med yana kiyaye ƙashin ƙugu koda kuwa ƙafafunku suna kan jirage daban -daban guda biyu:

A Fara da ɗora saman ƙafarku ta dama akan benci, tare da ƙafar hagu a miƙe. Lanƙwasa gwiwa na hagu, haɗa ƙwanƙolin hannun dama, kuma runtse ƙashin ƙugu zuwa ƙasa. Kuna son ƙafarku ta hagu ta isa sosai don haka lokacin da kuka runtse kwatangwalo, gwiwa ya tsaya kai tsaye akan idon sawun ku.

B Daidaita ƙafarku ta hagu kuma ku koma zuwa farkon farawa. Wannan ya cika wakilai guda ɗaya.

Gadar -aya

Ƙaunar wannan motsi na baya wanda ke aiki da ƙashin ƙugu, ma! Glute max yana taimakawa wajen tura ƙashin ƙugu tare da hamstring yayin da glute med yana kiyaye matakin ƙashin ku a cikin wannan motsi:

A Ka kwanta a bayanka, kuma sanya hannayenka a ƙasa don kwanciyar hankali yayin da kake lanƙwasa ƙafa ɗaya kuma ka ɗaga ɗayan ƙafar daga ƙasa.

B Latsa diddigen ku cikin falon, ɗaga ƙashin ƙugu a sama, ajiye jikin ku cikin tsaka mai wuya.

C Sannu a hankali runtse jikinku zuwa bene don kammala wakilci ɗaya.

The Clam

Kwallon yana yin niyya ga glute med kuma yana taimakawa gina sarrafa hanji. Dubi tsinke a aikace a cikin wannan bidiyon:

A Fara da kwance a gefen hagu. Bringauki gwiwoyi da kwatangwalo zuwa lanƙwasa kusurwar digiri 45. Sanya ƙashin ƙugu daga saman ka don fitar da kugu daga ƙasa. Kula da wannan matsayi na tsaka -tsaki a cikin aikin gaba ɗaya.

B Ɗaga gwiwa na sama sama, kiyaye diddige ku tare. Rage baya zuwa matsayi na farawa, tabbatar da cewa ba ku motsa ƙashin ƙugu ko gangar jikin ku.

C Maimaita na tsawon daƙiƙa 30 zuwa minti ɗaya, sannan canza gefe.

Taɓa Ƙafa ɗaya

A cikin wannan motsi mai kafa ɗaya, ana yin aikin glute max yayin da kuke tsaye, kuma ana amfani da med don samun kwanciyar hankali. Jigon ku zai buƙaci yin aiki don kiyaye ma'auni!

A Fara tsayawa tare da duk nauyin ku akan ƙafarku ta hagu.

B Tsayawa kashin baya tsawon lokaci, kai gaba, lanƙwasa gwiwa ta hagu da taɓa yatsunku na dama zuwa ƙasa. Rike ƙurjin ku don kiyaye jikin ku ya kahu. Kafar dama za ta bi bayanka don taimaka maka daidaitawa.

C Latsa diddigin hagunku cikin ƙasa yayin da kuke ɗaga muryar ku sama don komawa tsaye, kawo yatsun dama don taɓawa kusa da ƙafar hagu. Wannan ya cika wakilai guda ɗaya.

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