I-glutes enamandla yokunyamekela umqolo wakho

I-glutes enamandla yokunyamekela umqolo wakho

Nangona ungakholelwa, ukuba neempundu ezomeleleyo kuneengenelo ezininzi kunokuba unokucinga. Ngenxa yokuba ayisiyonto nje yenyama okanye yobuhle, kodwa sihamba inyathelo eliya phambili. Kuba ukusebenzisa lo mmandla kunokusinceda ukuba sinyamekele imiqolo yethu. Ke, lixesha lokuhla uye kwishishini ngezona mithambo zingcono.

Sele uyazi ukuba namhlanje, ngenxa yomsebenzi esinawo, impilo yethu yezihlunu inokuchaphazeleka. Umqolo yenye yezona zinto zibalulekileyo kwaye ke ngoko, kufuneka siwunakekele ngowona msebenzi ubalaseleyo. Asiyi kujonga kuphela imithambo ethile kuye, kodwa njengoko siza kubona, ii-glutes nazo zinendima yazo ephambili.

Kutheni ndifuna i-glutes eqinile ukuze ndinakekele umqolo wam?

Okokuqala, kufuneka sazi ukuba kutheni ukuba neempundu ezinamandla ziza kuchaphazela umqolo wethu. Ewe, inyaniso kukuba ukuba sisebenza kule ndawo, siya kufumana iingenelo ezinkulu. Phakathi kwabo, ingundoqo eyomeleleyo kwaye siya kunciphisa ukulimala okunokwenzeka komqolo. Kuba njengoko usazi kakuhle, i-gluteus medius yiyo ejongene nokuzinzisa i-pelvis. Ke, xa sisebenza kuzo, le ndawo iya kuba nenyameko ngakumbi kwaye ikwazi ukuhamba kakuhle. Kuba ukuba sihlala ixesha elide, umva uya kuba buthathaka kwaye ngoko kufuneka kusetyenzwe. Kungoko ukusebenzisa i-psoas yeyona nto ibonakalisiweyo, kuba ijongene nokudibanisa umzimba ophantsi kunye nesiqu. kwaye xa siqaphela iintlungu zomqolo, zinokuvela kuloo ndawo.

Zilolonge i-glutes ukuze ube nomqolo owomeleleyo

Xa sineempundu ezibuthathaka, oku kwenza ukuma kwethu kungachanekanga. Okuqhubeka kusikhokelela ekubeni sithethe ngeengxaki kwindawo esezantsi kwaye oko kuya kuchaphazela yonke into. Ukususela kumzuzu sinokuzinzisa i-trunk, ngoko siya kukwazi ukuhlawula ngcono ukunyakaza kunye nokushiya ukulimala ngasemva. Makhe sibone ukuba yeyiphi imithambo efanelekileyo!

Eyona mithambo igqwesileyo yee-glutes ezinamandla

zonke iintlobo ze-squats

Asikwazi ukubatyhala kakhulu kuba ekugqibeleni baya kuhlala bebuya. I-squats yenye yezona nxalenye ezisisiseko zalo naluphi na uqeqesho kunye nokunye, ukuba sifuna ukuba ne-glutes enamandla. Ngaba ungayenza isiseko, inzulu kunye nobunzima okanye lateral squats. Ukongeza, unokuzinceda nge-elastic band ukugqiba umthambo.

Ibhulorho phezu kwamagxa

Ngolunye lweendlela zokuziqhelanisa ezilula kodwa sinokuhlala sizenza nzima ngakumbi kunokuba kuyimfuneko. Nkqu nakwizifundo ezinje ngePilates, umthambo ofana nalo uqhele ukuphunyezwa. Imalunga nokuzibeka engqengqe ngomqolo kwaye nemilenze yethu igobile. Ngoku lixesha lokuba qalisa ukunyuka ukuze uhlale uxhaswa kwiinyawo zethu zeenyawo kunye nenxalenye yamagxa. Siza kuphefumlela phezulu kwaye sibuye phantsi. Kufuneka siqinise i-glutes kwindawo nganye yokunyuka.

i-glute kick

Kwindawo ene-quadruped kufuneka wolule umlenze omnye ngasemva, kodwa usoloko ucinezela i-gluteus. Ukongeza kokuphosa umlenze wakho ngasemva, unokuwugoba kwaye wenze iintshukumo eziya phezulu. Uyabona ukuba yonke imithambo ihlala iza nothotho lweeyantlukwano, ukuze ukwazi ukwenza umsebenzi owahlukileyo.

Umlenze weHip

Kungenxa yokuba lelinye lamahlakani amakhulu xa sikhankanya ii-glutes ezinamandla. Kule meko kwakhona i-pelvic lift kodwa ihamba kunye nobunzima obuncinane ngendlela yebha. Uya kulala kwibhentshi ujonge phezulu, uhlala uxhasa indawo ephezulu yomqolo kunye nentloko. Imilenze igcinwe igobile kwi-engile ye-90º. Ibha kufuneka uyibeke kwi-pelvis kwaye wenze ukunyakaza ngokukhawuleza ukuya phezulu. Emva koko siya kuhla ngokungathi siza kuhlala phantsi siphinde sinyuke, sibeka umzimba njengoko besitshilo ngaphambili. Qala ngobunzima obuncinci kwaye kancinci kancinci ungayandisa.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
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