Ofufuza Amapeza Zopindulitsa Zabwino Zachimake (Glutes)

6 Zochita Zokuthandizani Kuthandizira Nkhoma Mwanu

Ambiri amatha kuyankhula momveka bwino, koma sangathe kudziwa njira zabwino zomwe angachitire.

Kodi ndizochita zotani zomwe zingakuthandizeni kuti muzitha kuchita bwino?

Ili ndi funso lofala limene anthu ambiri angafune kudziwa yankho lake.

Kufunika kwa Ulemerero

Mbalamezi ndizokulu kwambiri komanso zamphamvu kwambiri. Amapereka mphamvu zofunikira kuti azitha kuyenda ndi kulola kuti thupi likhale lolimba pambuyo poyenda.

Minofu imeneyi ndi yofunika kuti muyambe kuyenda mu masewera osiyanasiyana, makamaka omwe akuphatikizapo mtundu uliwonse wa kuthamanga kapena kulumpha. Pali zochitika zingapo zomwe zimalowera mbali iyi ya thupi mwachindunji.

Malingana ndi a American Council on Exercise ndi masewera olimbitsa thupi pa yunivesite ya Wisconsin, La Crosse, ntchito zabwino kwambiri zogwirira ntchito minofu ya glutus ndi kumanga nyonga yolimba ingayesedwe.

Ofufuzirawa ndi asayansi amagwiritsa ntchito kufufuza kwa electromyographic (EMG) poyeza kuti minofu ikugwiritsidwa ntchito pochita masewera asanu ndi atatu omwe amadziwika bwino . Zimene apeza ndi zokongola kwambiri. Ngati mukufuna njira zabwino zowunikira maonekedwe anu, apa pali malingaliro awo.

Ndikofunika kukumbukira kuti ngati mumakhala nthawi yambiri, mukhoza kukhala opanda mphamvu ndi ofooka, ndikuphatikizika, pamodzi ndi zitsulo zolimba zowonongeka. Choncho, musanayambe kuchita zovuta zolimbitsa thupi zomwe zimakhala zovuta, ndizothandiza kuti muyambe kuchita zozizwitsa zomwe mukuchita kuti musamangoyamba kumene .

Ziphunzitso Zovuta Kwambiri

1. Zotsatira za Hip Extensions
2. Maungulo
   Onaninso: Lunge Lungezi | Kuyenda Dumbbell Lunge
3. Khwerero Ups
4. Magulu
5. Njira Zowonjezera Zinayi Zinayi
6. Chigamba Chamodzi

Kuchita Zochita Kwambiri kwa Gluteus Maximus

Zomwe anapeza zikuwonetsa kuti ngakhale kuti magulu ankhwangwa amachititsa kuti minofu ikhale yowonjezereka kwambiri kusiyana ndi makina osakanikirana ndi ofunika, palibe kusiyana kwakukulu pakati pa ntchito ya EMG poyerekeza ndi zochitika zina.

Kuchita Zochita Kwambiri kwa Gluteus Medius

Zowonjezereka zam'chiuno, zowonjezera ndi mapapu zinapangitsa kuti minofu ikhale yowonjezera kwambiri kuposa ma squats. Makina osakanikirana ndi ofukula mwendo amapanga kuchuluka kwa ntchito.

Kuchita Zochita Zabwino Kwambiri kwa Hamstrings

Zowonjezereka zam'chiuno zong'onongeka, zowonjezera ndi mapapu ndi zowonjezera zam'chiuno zinayi zinasonyeza ntchito yaikulu kwambiri ya EMG kusiyana ndi masewera. Zojambula zopanda malire ndi zowongoka zimakhala zochepa kwambiri mu ntchito ya EMG.

Malingana ndi ochita kafukufuku "Panalibe wopambana, komabe phunziroli linatsimikizira kufunika kwa masewero asanu - magulu a miyendo imodzi, maulendo a quadruped hip extensions , step-ups, mapapo ndi zowonjezera maulendo azinayi - monga njira zowonjezera zachikhalidwe squats. "

_Kuchokera

_{Ulemerero kwa Max . ACE FitnessMatters • January / February 2006.}