Dalilin da yasa gindin ku yayi iri ɗaya Komai yawan tsuguno da kuke yi

Wadatacce

• Fom ɗin ku C ne (mafi kyau)
• Muscle ɗinku na Glute ba ya ƙonewa
• Ba Ka Yi Nauyi Mai Isar Ba
• Ba Kuna Canza Lokaci Ba
• Squat ɗinku ba shi da zurfin zurfi
• Kuna Yin Jirgin Sama ne kawai ko Komawa baya
• Kuna * Kawai * Tsugunawa
• Ba ku Man Fetur Da kyau
• Kuna Tsugunawa Da yawa, ko Bai Isa ba
• Bita don

Kuna bin peach fiye da yadda Amy Schumer ke bin masu shayarwa.Kuna tsugunawa, da tsugunawa, da tsugunawa, kuma har yanzu… babu ribar riba. Me ke bayarwa?

Na ɗaya, ba za ku iya bagaske zaɓaɓɓen horar da sashin jiki ɗaya. "Squats ba kawai yin aiki da glutes ba," in ji masanin ilimin motsa jiki Grayson Wickham, D.P.T., CSC.S., wanda ya kafa Movement Vault, kamfanin motsi da motsi. "Hakanan suna aiki da quads, hamstrings, core, flex flex na hip, da baya."

Don haka idan kuna ƙoƙarin gina glutes ɗinku, ku kasance cikin shiri don ƙarin tsoka a cikin ƙasan jikinku gaba ɗaya. Wancan ya ce, sakamakon gina tsoka yana da jinkiri, don haka wasu mata kan karaya lokacin da ba su fara ganin ganima ganima nan da nan ba. (BTW, ga dalilin da ya sa yake da mahimmanci don samun gindi mai ƙarfi - Ban da Kyau).

Wickham ya ce "Tsarin halittu yana taka muhimmiyar rawa a sifar jikin ku da na jikin mutum," amma ko da hakan ba yana nufin ba za ku iya haɓaka zagaye, ganima mai ƙarfi da ƙarfi ba,mai hankali aiki, ya ce.

Mahimmin kalma anan shine "mai hankali." Akwai wasu kurakurai na yau da kullun waɗanda za su iya kiyaye aikin motsa jiki na ku daga kasancewa mai inganci ko tasiri kamar yadda zai iya kuma yakamata ya kasance. A ƙasa, ƙwararrun ƙarfin ƙarfi suna raba waɗannan kurakuran horo, da abin da za ku iya yi don gyara su.

Fom ɗin ku C ne (mafi kyau)

Masana sun ce mummunan tsari wataƙila shine dalilin #1 da ba ku ganin sakamako. "Squat yana daya daga cikin mafi kyawun motsa jiki kuma yana da fa'idodi da yawa ... amma dole ne a yi shi daidai," in ji Chelsea Axe, DC, C.S.CS.

"Babban kuskure da nake gani shine mutane suna fara motsi ta hanyar durƙusa gwiwoyinsu maimakon jingina kwatangwalonsu a baya," in ji Axe. Ka yi tunani kamar haka: Lokacin da kake da kujera a bayanka, ba ka durƙusa a gwiwoyinka don kawo gindin ka kai tsaye cikin kujera. A dabi'a za ku fara jingina a hips ɗin ku don komawa kan kujera tunda tana bayan ku. (Mai alaƙa: Squat Therapy Shine Babban Dabarar don Koyan Siffofin Squat Da Ya dace)

"Wannan ya kamata ya zama motsi iri ɗaya lokacin da kuke yin squat," in ji ta. "Mata kwankwason ku baya kuma kuyi tunanin kaiwa gindin ku a baya." Idan kun fara motsi tare da gwiwoyin ku, ba kawai yin tsokoki a gefen jikin ku (kamar quads) ba, in ji Wickham, amma kuna ƙara haɗarin rauni. (Duba ƙarin: Jagora don Yin Barbell Back Squat Daidai).

Ka sa mai horarwa ya duba fom ɗin ka ko yin rikodin kanka don tabbatar da cewa an dasa dunduniyar ka, ƙananan baya baya zagaye, gwiwoyin ka ba su shiga ciki ba, kuma kana fara ƙulla tsintsiya tare da tsinke. (Kasuwanci: Wannan ɗaya ne daga cikin hanyoyi da yawa da za ku iya yin kuskure. Ga ƙarin 6, da yadda za a gyara su.)

Muscle ɗinku na Glute ba ya ƙonewa

Mutuwar butt mutu magana ce mai tsoratarwa, in ji Wickham. "Gilashin ba ainihin 'matattu' bane kamar yadda jumlar ta nuna ... idan gutsuttsuran ku sun mutu, ba za ku iya tsayawa ba!" Amma shishine mai yuwuwar ƙyallen ku ba ya kunnawa da cikakken ƙarfin su. Kuna iya godewa zaman rayuwar yau da kullun don hakan. "Lokacin da kuke zaune, ba a amfani da glute ɗin ku. Yawan zama, ƙara yawan amfani da tsokar ku. Wannan na iya sa ya fi wahalar kunna su yayin motsa jiki," in ji shi.

A gaskiya ma, "yana iya yiwuwa kuna tsugunne ba tare da kunna glutes ɗinku ba," in ji shi, kuma idan glutes ɗinku ba su kunna ba, ba sa samun ƙarfi.

Yin motsa jiki na motsa jiki a matsayin wani ɓangare na ɗimbin ɗimbin ku-ko ma kowace safiya lokacin da kuka farka-na iya taimaka wa jikin ku sake koyan yadda ake ƙone bayanku. "Ina tsammanin gadoji masu nauyin nauyin jiki ɗaya ne daga cikin mafi kyawun motsi don kunna glute idan kun matse glutes ɗinku da gaske a saman," in ji Wickham. (A matsayin kari: kuma ƙara a cikin waɗannan darussan kunna kunnawa.)

Ba Ka Yi Nauyi Mai Isar Ba

Yawancin mata suna da ƙarfi kuma suna iya ɗaga nauyi fiye da yadda suke tsammani, in ji Ax. Idan kun buga tudun peach, hauhawar nauyi shine hanya mafi kyau don tsallake shi. (Boom: Ga Abinda ke Faruwa Lokacin da Mata Suka Dauke Nauyi)

"Duk lokacin da wani ya daina ganin ci gaba, ina da su da nauyi na tsawon makonni shida saboda wannan yana ƙalubalanci tsokoki kuma yana haɓaka haɓaka," in ji Pete McCall, ƙwararren mai horar da kai, mai magana da yawun Majalisar Amurkan ta Amurka, kuma mai kirkirar Duk Game da Lafiya. podcast.

Wannan baya nufin yin max-rep max kowace rana. Maimakon haka, Ax ya ba da shawarar yin saiti uku zuwa huɗu na maimaitawa shida zuwa 10, tare da lokacin hutu na mintuna biyu zuwa uku a tsakanin su, gwargwadon nauyi (AHAP). Axe ya ce "Ya kamata ku yi nauyi sosai ta yadda ba za ku iya samun damar yin wani amsa daidai ba," in ji Axe.

Ba Kuna Canza Lokaci Ba

Ana iya amfani da ku don yin sauƙaƙƙen sauƙaƙe tare da kowane wakili, amma kuna iya yin abubuwa masu ban al'ajabi ta hanyar jujjuya yanayin saurin ku. Squat yana da matakai uku: eccentric (motsi na ƙasa), riƙe isometric (dakata a ƙasa), da kuma mai da hankali (motsi na sama). Horon dan lokaci ya ƙunshi bambanta tsawon kowane ɗayan waɗannan matakan don #riba, in ji Wickham.

Wickham ya bayyana cewa "Sashin eccentric na ɗagawa yana haifar da mafi yawan raguwa a cikin ƙwayar tsoka saboda lokacin da tsoka ke cikin tashin hankali," in ji Wickham. "Ma'ana idan ya sake girma, sai ya sake girma, ya fi girma, kuma yana da karfi." Shawarwarinsa: Rage ƙidaya na daƙiƙa uku zuwa biyar, a dakata a ƙasa na daƙiƙa ɗaya zuwa biyu, sannan ya fashe har zuwa tsaye.

McCall shima mai son horo ne mai ƙarfi mai ƙarfi. McCall ya ce "Saboda lokacin da ke cikin tashin hankali ya yi tsawo, za ku ji tsokar tsokarku ta girgiza bayan wasu jinkirin sakewa," in ji McCall. Yana da daraja? Ba shakka.

Squat ɗinku ba shi da zurfin zurfi

Daga CrossFit zuwa sansanin sansanin, "tsuguna a ko ƙasa a layi ɗaya" alama ce ta kowa. "Wannan yana nufin cewa a ƙasan tsugunne, ƙwanƙolin kwatangwalo yana daidai da ƙasa da gwiwoyin ku," in ji Ax. Koyaya, mutane da yawa ba sa buga wannan motsi, in ji ta.

Wannan na iya yin babban banbanci a cikin nasarorin da kuka samu: "Don ƙarfafa ƙungiyar tsoka da gaske, kuna buƙatar ɗaukar tsokoki ta cikin kewayon motsi," in ji Wickham.

Akwai manyan dalilai guda biyu da ya sa wani ba zai iya tsinke wannan zurfin ba, a cewar Ax: Ka kafa da ƙafar ka da kunkuntar ko kuma iyakance motsi. Gyara: "Yi ƙoƙarin faɗaɗa matsayin ku don diddige diddigen ku ya zama faɗin kafada kuma yatsun kafa sun ɗan ɗaga kaɗan," in ji Ax. Sa'an nan kuma, tura gindin ku baya kuma ci gaba da raguwa gwargwadon yadda za ku iya. Idan har yanzu ba za ku iya samun ƙarancin isa ba, motsi shine batun ku; fara haɗa kwata-kwata, gwiwa, da motsa jiki a cikin aikin yau da kullun. Ra'ayoyin motsa jiki na Axe da aka fi so sune raunin mai tsere da tsutsa, amma akwai ƙwaƙƙwaran motsi masu haɓaka motsi da yawa waɗanda zaku iya gwadawa. (Motsin idon sawun PS na iya shafar ikon ku na tsugunne sosai.)

PSA mai sada zumunci: Cikakken motsi yana da mahimmanci, amma tsari yafi haka. Ka sauka kawai gwargwadon iyawarka ba tare da yin sulhu ba. (Har ila yau, gwada aikin motsa jiki, dabara don koyon sifar da ta dace.)

Kuna Yin Jirgin Sama ne kawai ko Komawa baya

"Sakamakon ba zai fito daga motsa jiki ɗaya kadai ba," in ji Karena Dawn, ƙwararren mai horar da kai, kocin abinci mai gina jiki, kuma wanda ya kafa Tone It Up. Don haɓaka ƙaƙƙarfan ƙarfi, cikakke, sun ce yana da mahimmanci a yi aiki da tsokoki daga kusurwoyi da yawa.

Katrina Scott, mai ba da horo na sirri, kocin abinci mai gina jiki , da kuma sauran wanda ya kafa Tone It Up. (Ƙari ƙarin bambancin motsa jiki a cikin Kalubalen Squat na Kwanaki 30.)

Kuna * Kawai * Tsugunawa

Squats suna da kyau, amma ba su ne * kawai * motsa jiki wanda zai iya taimakawa wajen bunkasa sarkar baya (AKA tsokoki a bayan jikin ku). Abin da ya sa masana ke ba da shawarar ƙara motsa jiki na glute cewaba kawai squats na asali, suma: Gwada sumo squats, deadlifts, lunges, da bandeded hipductions ko clams don buga sassa daban-daban na glutes, hips, da hamstrings. (Masu Alaka: Manyan Masu Horowa 20 Sun Bayyana Abubuwan Da Suka Fi So Da Tufafi)

Yi la'akari da ƙara bambancin jujjuyawar kwatangwalo da motsa jiki guda ɗaya zuwa ga cakuda, ba da shawarar Esther Avant, ƙwararren mai horar da ACE da ƙwararren kocin abinci a Koyar da Lafiya ta Esther Avant. Ta ce: "An san bugun Hip yana kunna kyalkyali har ma fiye da tsuguno," in ji ta. Ƙoƙarin ɗaure, nauyin jiki, da bambance-bambancen nauyi na motsi na niyya. (BTW: Ga bambanci tsakanin gadar glute da bugun hip).

Darussan da ba su dace ba - duk wani motsa jiki da kuke aiki kowane bangare daban -daban zai kuma taimaka wajen ƙarfafa gindin ku yayin taimakawa wajen gyara duk wani rashin daidaituwa tsakanin ɓangarori. "Tare da motsa jiki ɗaya, za ku ji ƙwayoyin tsoka waɗanda ba ku san kuna da su ba," in ji McCall. Bugu da ƙari, ƙungiyoyi kamar na baya (ko Bulgarian) rabe-rabe, raƙuman ruwa na Romaniya guda ɗaya, huhu mai juyawa, da matakan ɗaukar nauyi suna da mahimmancin ku.

Ba ku Man Fetur Da kyau

Ba za ku iya gina buns na ƙarfe ba tare da cin abinci mai dacewa ba: "Tunanin da gangan cin ragin caloric na iya zama abin ban tsoro da gaske, amma galibi wannan shine abin da ake buƙata don sanya ƙwayar tsoka a zahiri," in ji Avant. "Ƙarin adadin kuzari 100 zuwa 300 na iya zama abin da kuke buƙata don gina ƙarfi, ƙwayar tsoka ba tare da sanya kitse mai yawa ba."

Gabaɗaya da bayan motsa jiki suna da mahimmancin abinci mai gina jiki. Kafin aikinku, kuna son ci da sha da isasshen ƙarfi ta hanyar motsa jikin ku ba tare da cin abinci da yawa ba wanda zaku iya jin yana birgima ko zaune a wurin. (The mafi muni, amin?). "Idan cin abinci kusa da motsa jiki, zaɓi carbs mai sauƙin narkewa," in ji ƙwararren masanin abinci mai gina jiki na wasanni Rachel Fine MS, RD, CSSD, CDD, maigidan To The Pointe Nutrition. "Amma idan kuna da sa'o'i biyu zuwa hudu kafin motsa jiki, ku ci abinci daidaitaccen abinci tare da hadaddun carbohydrates da furotin." (Gwada ɗayan waɗannan abubuwan ciye -ciye kafin aikinku na gaba.)

Yayin motsa jiki, jikin ku yana amfani da shagunan glycogen don kuzari, don haka bayan aikin motsa jiki, kuna son sake cika waɗancan shagunan ta hanyar bugun carbs-wanda jikin ku ya shiga cikin glycogen, in ji Fine. Hakanan kuna son cinye furotin mara nauyi, wanda tsokokinku ke buƙatar murmurewa, in ji Avant. "Neman 1g na furotin a kowace fam na nauyin jiki a kowace rana shine kyakkyawan manufa." (BTW, ga abin da cin daidaitaccen adadin furotin kowace rana a zahiri yake kama.)

Kuna Tsugunawa Da yawa, ko Bai Isa ba

Squatting yana bin ƙa'idar Goldilocks: Ba kwa son yin tsugunne kaɗan, kuma ba sa son yin guguwa da yawa.

Yana iya zama mai ƙima, amma squatting sau da yawa zai iya hana ku ganin sakamako-musamman idan kuna squatting nauyi. "Lokacin da kuke aiki da kowace ƙungiyar tsoka, za ku so ku ba da kanku sa'o'i 48 na lokacin dawowa tsakanin ɗagawa. Duk lokacin da kuka ƙarfafa horo, kuna karya tsokoki don su dawo da karfi," in ji Dawn. Kamar yadda kuke ɗokin haɓaka wannan ganima, bai kamata ku yi aiki da ƙarfi ba kwana biyu a jere. (Duba: Yaya Sau nawa Ya Kamata Ka Daga Nauyi?)

"Kokarin tsuguno lokacin da ba a murmure ba kamar ƙoƙarin kallon bidiyo a wayarku da kuzarin kashi 10 kawai," in ji McCall. (Gwada waɗannan hanyoyin da aka tabbatar da kimiyya don hanzarta murmurewa.)

Wannan ya ce, kuma ba za ku iya tsugunne sau biyu a wata ba kuma ku yi tsammanin sakamakon ganima. Don sakamako, daidaito sarauniya ce, in ji Wickham. Nufin buga bugun ku aƙalla sau ɗaya ko sau biyu a mako. (Kuma kada ku kawai yi aikin glutes ɗin ku: Yin adadin motsa jiki mara daidaituwa na iya samun wasu munanan sakamako ma.)

Shirye don gina ganima? Gwada motsa jiki mafi wuya na kowane lokaci.

Bita don