Shin Zai yiwu a Yi Yawan Butt da yawa?

Wadatacce

• Labari Mai Kyau: Wataƙila Kuna Buƙatar Yawancin Wannan Aikin Butt
• Yawan Abu Mai Kyau
• The Dama Hanyar zuwa Booty-Aiki
• Bita don

Butts suna da ɗan lokaci kaɗan, kamar, shekaru yanzu. Instagram ya cika tare da hotunan #peachgang da kowane maimaita motsa jiki na butt-daga squats da glute gadoji zuwa ƙaramin motsi-wanda aka sani da mutum (wo) a halin yanzu.

Amma yana yiwuwa a wuce gona da iri kan motsa jiki na butt? Amsa a takaice: Ee, amma ba haka bane mai sauƙi. Ga abin da masana za su ce.

Labari Mai Kyau: Wataƙila Kuna Buƙatar Yawancin Wannan Aikin Butt

"Gabaɗaya magana, yawancin mutane suna da raunin rauni," in ji Tara Romeo, CSCS, CE, mai horar da ƙarfi, ƙwararren motsa jiki, kuma darektan Cibiyar Ayyukan Wasanni a Garden City, NY. "Mun kasance masu yawan jama'a da suka mamaye yankuna huɗu, kawai ta yadda muke tafiya."

Ko da wasu tsokoki na tsokoki suna da ƙarfi, wasu na iya yin rauni. Darasi mai saurin motsa jiki: Girman ku ya ƙunshi gluteus maximus (babbar tsoka a gindin ku), gluteus medius (waje na kwankwason ku), da minimus gluteus (a saman gindin ku). A ƙarƙashin waɗancan, akwai gungun ƙananan tsokoki waɗanda ke aiki akan haɗin gwiwa na hip, suna aiki don sa ƙafarku ta juya, sacewa (motsa waje daga gare ku), ko adduct (motsa ciki zuwa tsakiyar layin ku).

"Yawancin mutane suna da ƙarfi a babban ɓangaren ƙyallensu da ƙusoshinsu saboda muna amfani da waɗannan tafiya, hawa matakai, kekuna, da sauransu," in ji Andrea Speir, wanda ya kafa Speir Pilates. "Sauran muhimman wurare na tsaka-tsakin tsaka-tsakinmu da ƙananan minimus-galibi suna da rauni tunda ba mu kai musu hari yadda ya kamata ba."

Kuma ba kawai game da samun ƙarfi ba-ko da kowane ɗayan waɗannan tsokoki yana da ƙarfi, ƙila ba za ku kasance ba amfani su daidai. Romeo ya ce "Ba wai kawai abubuwan da muke yi ba suna da rauni, amma galibi yawancin mutane ba za su iya kunna tsokar da kyau ba," in ji Romeo.

Dole ne mafita ya zama ƙarin motsa jiki, daidai? (Bayan haka, akwai dalilai da yawa yana da mahimmanci don samun gindi mai ƙarfi.) Ba da sauri ba.

Yawan Abu Mai Kyau

Matty Whitmore, mai ba da horo a Bay Club da ke Los Angeles ya ce, "Yawan wuce gona da iri, idan ba a shimfiɗa shi da isasshe ko mirginawa ba, zai haifar da matsanancin tsokoki." Na ɗaya, "wannan na iya yuwuwar hana jijiyar sciatic," in ji shi. (Alal misali, ciwo na Piriformis, na iya faruwa lokacin da piriformis-ƙananan tsoka mai zurfi a cikin butt-yana da ƙarfi ko kumburi kuma yana danna kan jijiya na sciatic, yana haifar da yiwuwar baya, ƙafa, da zafi.)

Samun matsewa ko wuce gona da iri "na iya jan jijiyoyin, yana fitar da su daga jeri, yana haifar da rashin daidaiton tsoka, wanda a ƙarshe zai iya haifar da rauni," in ji Whitmore.

FYI: Akwai tsokoki a gaba da baya na gindin kwatangwalo (gami da dukkan tsokoki a cikin ƙyallen ku) waɗanda ke jan ƙashin ƙugu a wurare daban -daban. Idan wata ƙungiyar tsoka ta takura, wani kuma yana da rauni, abubuwa na iya lalacewa. Romeo ya ce "Haɗuwa da tsokar tsoka da tsoka na iya canza yanayin motsi na yau da kullun, wanda hakan na iya haifar da mummunan sakamako na dogon lokaci a jiki da yadda kuke motsawa," in ji Romeo. (Mai dangantaka: Yadda ake ganewa da gyara rashin daidaiton tsokar ku)

Don haka koda kuna ƙoƙarin gina ƙarfi mai ƙarfi, ba za ku iya yin shi lafiya ba tare da ƙarfafa sauran tsokoki a yankin ma.

Speir ya ce: "Idan kuna yin aikin ganimomin ku da yawa ba tare da ba da soyayyar ku ba, ƙafarku, ko tsokar tsoka, galibi yana iya haifar da ƙuntatawa a cikin ƙananan baya," in ji Speir. Ka yi tunanin yin squat: hips ɗinka suna jujjuya su kuma suna da ƙarfi, kuma glutes suna yin aikin. "Wannan matsatsi a gaba yana haifar da juyi a baya akan lokaci, wanda zai iya haifar da rashin jin daɗi. Kuna son tabbatar da cewa kuna kuma haɓaka gaban jiki, kuna aiki da ku da baya, da kuma shimfidawa don taimakawa hana ƙuntataccen baya. "

The Dama Hanyar zuwa Booty-Aiki

Burin yin motsa jiki sau biyu zuwa sau uku a mako, in ji Romeo. Hakan zai ƙarfafa su ba tare da wuce gona da iri ba.

Hakanan yana da mahimmanci: Tabbatar cewa kuna yin motsa jiki daidai. "Idan ba za ku iya kunna tsokar ba, ba zai yiwu a yi aiki da tsokar ba," in ji Romeo.

Fara da yin gwajin kunnawa mai daɗi: Ka kwanta a bayanka tare da miƙa kafafu biyu a ƙasa da hannu a ƙarƙashin kowane kunci. Ba tare da lanƙwasawa ko kunna tsokar quadriceps ɗinku ba, mai da hankali kan matse madaidaicin ƙwanƙwasa da ƙwanƙwasa hagu daban. Da zarar kun sami damar ware wannan motsi, ci gaba ta hanyar lanƙwasa gwiwoyi kuma ku maimaita matsi. Da zarar kun ƙware wannan, gwada waɗannan matsi a tsaye, in ji Romeo. (Gwada waɗannan sauran darussan kunna kunnawa.)

Jagora karkatar da ƙashin ƙugu: "Koyon yadda ake karkatar da ƙashin ƙugu shine mabuɗin sinadari don samun nasarar dukkan atisayen," in ji Romeo. Manufar ita ce kula da ƙashin ƙugu da kashin baya.Ka yi tunani: Idan ƙashin ƙafarku babban guga ne cike da ruwa, da ba zai zubar da gaba ko baya ba. (Ga cikakken jagora kan yadda ake sarrafa karkatar da ƙashin ƙugu da amfani da shi yadda yakamata yayin motsa jiki na ƙarfi.)

Daidaita shi: Romeo ya ce "Yana da yawa cewa wanda ke da raunin rauni ko rashin aiki shima zai sami raunin tsokoki na ciki. Wannan rauni mai rauni zai haifar da matsattsun kwatangwalo da ƙananan baya," in ji Romeo. Tabbatar cewa ga kowane motsa jiki na motsa jiki, kuna kuma yin motsa jiki kamar na katako (yana mai da hankali kan riƙe wannan karkatacciyar ƙashin ƙugu yayin da kuke riƙe da ita). Mutane da yawa kuma suna yin sakaci da yin aikinsu na tsaka -tsaki (a waje na hip/glute) yayin motsa jiki, in ji Speir. Gwada clamshells da sauran darussan buɗe buɗe hip tare da ƙaramin band don ƙarfafa wannan muhimmin sashi na gindin ku.

Kar ka manta da shimfiɗa: Kiyaye tsokar murfin ku daga samun kuma m ta kumfa yana mirgina glutes ɗin ku, da yin shimfidar kashin baya, miƙen siffa-hudu, shimfiɗa hamstring, da jujjuyawar hip, in ji Speir.

Whitmore ya ce: "A koyaushe ku tuna: Yawancin komai na iya zama mara kyau, kuma rayuwa tana nufin daidaitawa da daidaitawa."

Bita don