Maso anu, ziuno ndi ntchafu zimaphatikizapo zina mwazofunikira kwambiri, ndi zamphamvu, minofu m'thupi la munthu. Ndipotu, thupi lanu la pansi limaphatikizapo minofu yambiri m'thupi - Malo anu, omwe amadziwikiranso kuti gluteus maximus.
Gluteus maximus ndi minofu yowonekera kwambiri, koma pali minofu iwiri yofunika kwambiri pansi pake: gluteus medius ndi gluteus minimus.
Minofu itatuyi imayambitsa maulendo osiyanasiyana monga chiuno, kugubuduza ntchafu kunja kwake ndi kukwapula - kapena kusunthira mwendo kutali ndi thupi pamene mwendo ukukwera. Izi zikutanthauza kuti kugwedeza kwanu kumagwira ntchito nthawi zonse mukaimirira, kuyenda kapena kuthamanga masitepe ndi jog, kungotchula pang'ono.
N'chifukwa Chiyani Muyenera Kugwira Ntchito Yamphongo Yanu , Utumbu ndi Nsonga ?
Kuwonjezera pofuna kukhala wolimba, wofunika kwambiri, ndikofunika kuphunzitsa thupi lanu lochepa chifukwa chakuti ali nawo mbali zambiri. Khala, kuima, kuseka ndi kuyenda ndikugwiritsira ntchito kwanu ndikuganiza momwe mumachitira zimenezi tsiku limodzi.
Zochita zolimbitsa mphamvu zimangokulimbikitsani kuchita ntchito za tsiku ndi tsiku, zingakupangitseni kukhala olimba pazinthu zina monga kuyendayenda, kuyenda, kugwira ntchito pabwalo ndi masitepe. Kugwiritsa ntchito minofuyi kukutanthauza kuti simungangopanga mphamvu ndi zowonda-minofu, koma mumatentha kwambiri makilogalamu. Kukula kwa minofu, komwe kumawotcha kwambiri.
O, ndi chinthu chinanso ... miyendo yamphamvu imapereka thandizo lanu la mawondo ndi mabano omwe angakuthandizeni kuti muvulaze.
Kodi Muyenera Kuphunzitsa Kawirikawiri Thupi Lanu Lapansi?
Mfundo zowonjezereka zothandizira mphamvu zimasonyeza:
- Gwiritsani ntchito thupi lanu la pansi mpaka 3 masiku osagwirizanitsa pa sabata. Mukufuna osachepera tsiku lopuma pakati pa ntchito
- Ngati mukunyamula zolemera kwambiri, zokwanira kuti mutha kupanga 6-8, mungathe kupuma pakati pa ntchito kuti mulole kuti minofu yanu ikhale yatsopano
- Ngati muli ndi cholinga chodalira minofu ndi kupirira, yesetsani masitepe 1-3 a khumi ndi awiri (12-16) opitiliza pazochita zanu zonse, kuonetsetsa kuti mumagwiritsa ntchito kulemera kokwanira kuti mutha kukwaniritsa chiwerengero chofunikanso.
Chifukwa chakuti thupi lanu la pansi ndi lolimba, mwinamwake mukusowa zolemera zolemera kwambiri kuti muthe kutsutsa thupi lanu. Mwachitsanzo, kwa squats, mukhoza kugwiritsa ntchito makilogalamu 30 kapena kuposerapo, malingana ndi nthawi yomwe mwakhala mukuchita.
Ngati mutangoyamba kumene, ndi bwino kuyamba ndi kulemera kochepa kuti mugwire ntchito pa mawonekedwe anu ndipo onetsetsani kuti musapitirire.
Zomwe Mungapangire Mphindi
Zozoloŵezi zofala kwambiri za chiuno, chiuno ndi ntchafu ndi zazikulu zazikulu zitatu, mapapo, ndi zakufa. Ndili ndi zida zina zingapo zomwe ndikuyesera kuti ndiyese nthawi yomwe mukugwira ntchito yanu.
- Zisokonezo - Izi ndizochita masewero olimbitsa thupi mthupi, kuphatikizapo glutes.
- Mapuloteni - Maungulo amawombera minofu iliyonse m'munsi momwemo, ndipo, popeza muli muyeso kwambiri, mwendo uliwonse umapeza ntchito pang'ono. Simukukonda mapapu? Yesani zina mwa njirazi.
- Kuwonongeka - Kufa ndizabwino pamtunda komanso kumbuyo ndi hamstrings.
- Khwerero Ups - Ndimakonda kupititsa patsogolo kutsogolo kwa glutes. Pitirizani kulemera kwake chidendene kuika patsogolo kwambiri.
- Hip Extensions - Izi ndizo zodzipatula komanso njira yabwino yopangira masewera olimbitsa thupi. Palibe chilango chofunidwa.
The Cardio for Your Butt
- Kuyenda
Kuyenda kumayambitsa zokhuta zanu ndi zong'ambika, makamaka pamene mukuyendayenda (phiri, mapiri kapena mapiritsi). Ndondomekoyi : Ngati muli pamtunda, gwiritsani ntchito kuwonjezereka kwanu panthawi yonse yopanga masewera olimbitsa thupi (mwachitsanzo, onjezerani kuti mumachepetse 1% mphindi iliyonse kwa mphindi zisanu, ndipo muchepetse kuyenda kwanu mofanana, kubwereza nthawi zisanu ndi chimodzi kapena kuposerapo ).
Ngati panja, pezani phiri lalitali, laling'ono kwambiri m'dera mwanu ndikuyendetsa mofulumira momwe mungathere, kenako pang'onopang'ono mubwerere ndikubwereza maulendo 5 mpaka 10. Onjezerani mtundu umenewu wa masewera olimbitsa thupi kuti muzichita zinthu zamakono kuti muwotche mafuta ambiri ndikugwiritsanso ntchito miyendo yanu ndi miyendo yanu.
- Kupuma / Kusokonekera
Kodi munayamba mwazindikirapo kuti sprinters ali ndi zida zabwino? Ndicho chifukwa sprinting ndi ntchito yamphamvu yomwe imafuna mphamvu zodabwitsa. Simusowa kuti muphunzitse ngati Olympian kuti mukhale ndi chidwi chachikulu, koma mungathe kufotokoza sprinting (yomwe imatchedwanso "fartlek training") muzochitika zanu. Ndondomekoyi : Pa ulendo wanu wotsatira / kuthamanga, sankhani chinthu patali ndikuyipiritsa mwamsanga momwe mungathere. Ochedwa kuyenda mpaka mutachiritsidwa kachiwiri ndikubwereza nthawi pafupifupi 5 mpaka 6.
- Maseŵera
Kuthamanga njinga ndizochita zozizwitsa m'chuuno mwako, ntchafu ndi phokoso, kaya mumakwera panja kapena m'nyumba mu gulu lapaulendo kapena pa bicycle . Ndondomekoyi : Pazomwe mumachita masewera olimbitsa thupi, samverani njira yanu; Gwiritsani ntchito kugwedezeka kwanu poyendetsa ndi chidendene pamene mukukwera pansi. Pogwedeza, bwererani pa pedal (ngati muli ndi phazi) kuti mutsimikizire kuti mukugwiritsa ntchito mbali iliyonse ya miyendo yanu popuma. Kutsekedwa ndi njira ina: Kuwonjezera kukana kwanu, kwezani mpando wanu pampando ndikuyenda pang'onopang'ono pogwiritsa ntchito IMODZI miyendo yanu (thupi lanu siliyenera kusunthira kapena kuvuta).
- Maganizo Ena
Mafilimu ena akuluakulu omwe amakugwiritsani ntchito kukuphatikizapo kukwera mpira ndi kukwera masitepe. Mukamagwiritsa ntchito makasitomala, zonse zomwe zimakankhira (kumbali, kuzungulira, kumbuyo ndi kumbuyo) zidzakopera zitsulo, quadriceps, ndi zinyundo zanu. Adzakuthandizani kuti mukhale osasinthasintha. Kugwiritsira ntchito Stairmaster kapena Step Mill kumagwiritsanso ntchito kwambiri glutes, hamstrings, ndi quads.
Ngakhale kuti cardio ndi yabwino kukhudza miyendo, kuti muwone zotsatira, mufunikira zochita zolimbitsa mphamvu. Kwa malingaliro, onetsetsani zitsanzo izi za zozizira, chiuno ndi ntchafu .
> Chitsime:
> American Council on Exercise. (2003). Buku la ACE Personal Trainer, Edition 3 . San Diego, CA.