Ukunyuka kwe-Hip

Nangona abantu abaninzi abaya ejimini bengayiqeqesheli imilenze yabo, le ayisiyiyo eyona ndlela ifanelekileyo. Ukuqeqeshwa kwemilenze kunezibonelelo ezininzi ezibalulekileyo ngokwehypertrophy kunye nokuphuculwa kwe iihomoni zesilisa. Ukuba uyafuna ukwakha ubunzima bemisipha, eyona ilungileyo kukwenza imithambo egubungela wonke umzimba ongezantsi. Phakathi kwezihlunu eziyilaleyo, emadodeni, enye yezona zinto zilibalekileyo yi-gluteus. Kucingelwa ukuba yeyabasetyhini kuphela. Ukuqeqesha i-glute kubalulekile njengokuqeqesha I-biceps yabasetyhini okanye i-quadriceps. Nangona kunjalo, nguwuphi umthambo owona ulungele oku?

Apha kweli nqaku siza kuthetha ngalo isinqe. Kuqwalaselwa njengowona msebenzi ugqibeleleyo kwaye uvelisa ezona zibonelelo zilungileyo kwi-gluteus yakho. Sichaza yonke into ngayo kwaye zeziphi izinto ekufuneka uzithathele ingqalelo ukwenza ubuchule obulungileyo.

Ukubaluleka koqeqesho lwe-glute

Ukubaluleka koqeqesho lwe-glute

Ukukhetha i-glute ngokupheleleyo kunzima. Akukho ziqhelaniso zokuzilolonga kwesi sihlunu. Nangona kunjalo, Enye yezona zinto zilungileyo kukuphoswa kwe-hip. Kuyinyani ukuba ukusebenza yonke imisipha kuyasebenza nakwigluteus. Umzekelo, kukho inkuthazo kwesi sihlunu xa sisenza uthotho lweesquats, imiphunga kunye nazo zonke iziphumo zazo. Nangona kunjalo, kule mithambo, isikhuthazo asihlukaniswanga ngokupheleleyo kwi-gluteus, kuba ngamanye amaqela emisipha asebenza ikakhulu.

Ukuzivocavoca okubizwa ngokuba yi-hip thrust Fumana ukubekwa bucala kweziphumo ezilungileyo. Nangona unokucinga ngenye indlela, i-glute lelinye lawona maqela makhulu emisipha kuwo wonke umzimba. Okukhulu isihlunu, kokukhona kufuneka uqeqesho ngakumbi.

Wenza njani umlenze?

Isikhundla kwi-hip thrust

Ukwenza lo msebenzi, akukho nto ifunekayo. Ibhentshi kunye nebha enemithwalo ingaphezulu ngokwaneleyo. Ukuzivocavoca kubandakanya ukunyusa ibha kunye nehips kangangoko kunokwenzeka ukukhuthaza i-gluteus kangangoko kunokwenzeka. Ibhentshi kukuxhasa umva.

Isikhundla sokuqala omele ukusifumana kukulala ngomqolo umqolo wakho uphumle ebhentshini. Imilenze nezandla ziya kuphumla phantsi. Sibeka imithwalo esiyifunayo ebharini kwaye siza kuyibeka kwinqanaba lesinqe. Ukubamba ibha ngezandla zakho kungaphezu kokwaneleyo ukusukela oko, xa uphakamisa ibha, iya kuba sisinqe kunye ne-glute eyenza onke amandla.

Olu hlobo lokuzilolonga ludibeneyo ngokudibeneyo. Ayisiyiyo kuphela i-glute ethatha inxaxheba, kodwa yeyona yona, ngokokude ithathe okona kukhuthazayo. Indawo kufuneka ichanekile. Kufuneka sigcine umva uthe nkqo, umbono ongaphambili kunye nemilenze eyahlulwe kancinane. Ngokwahlula imilenze kunye nokuguqa ngamadolo, siya kuba sizibeka ngokwethu kangangoko kunokwenzeka ukukhuthaza i-gluteus ngakumbi. Kuya kufuneka uqale kwelona candelo lisezantsi kwaye uphakamise isinqe. Kubalulekile ukuba ziinyonga kuphela ezihambayo kwaye zingahambisi wonke umzimba, kuba siya kunciphisa ukusebenza komthambo.

Ngokunqoba umthwalo esiwubeke kwibar ngokufumana ikhontrakthi kwi-gluteus, siya kuyinika amandla okuvuselela uxinzelelo loomatshini, uxinzelelo lwe-metabolic kunye nenxalenye yomonakalo wemisipha. Njengesiqhelo, Okuninzi akulunganga. Ke kuyakufuneka uqeqeshe uhlengahlengiso kwaye uhlengahlengise indlela yesiqhelo kwiinjongo zakho ukuze ungagqithi kuloliwe.

Iimpazamo kufuneka uziphephe

Ukunyuka kwe-Hip

Xa usenza olu hlobo lokuzilolonga, kuyinto eqhelekileyo ukuba usilele. Xa uqala ejimini (kwaye kamva) kuya kufuneka ukhumbule ukuba yenye yezona zinto zibalulekileyo xa ufumana iziphumo ngenkqubo yoqeqesho kukwazi nokwenza ubuchule bokuzilolonga kakuhle. Ke ngoko, kubalulekile ukwazi ukuba wenze njani i-hip thrust kakuhle ngaphambi kokuba uqale ukubeka imithwalo egqithisileyo. Ngokuchasene nokucinga kwabantu, uqeqesho olunzima alungcono ukuba ubuchule abenziwanga kakuhle. Ngokuchasene noko, unokunyusa umngcipheko wokulimala.

Njengoko i-hip thrust ngumthambo ongaziwa kakuhle, kuqhelekile ukusilela kwimiba emininzi. Siza kubala kwaye sichaze ezona ziphambili, ukwenza ubuchule kangangoko kunokwenzeka kwaye siphucule kancinci kancinci kwimithwalo.

Indawo engalunganga yentamo

Ukubekwa kwe-Hip thrust

Kufuneka sizibeke ngendlela yokuba umqolo ulungelelaniswe ngokupheleleyo kwaye ulungelelaniswe. Xa sixhasa indawo ephezulu yomqolo ebhentshini, eyona ixhaphakileyo kukuba sibuyele entloko okanye sizame ukujonga ibha. Ukuba into eyenzekileyo iyenzeka siza kudala uxinzelelo kwiisibeleko ezinokuphela ziyingozi. Ukuba le yokugqibela yenzekile, siya kuzisa isilevu kufutshane ne-sternum kwaye ayisayi kusivumela ukuba senze ubuchule obulungileyo.

Kuya kufuneka sibeke izibeleko ezihambelana nomqolo wonke kwaye sijonge ngqo phambili ukuze uxinzelelo lube lincinci. Kufuneka nje sibe noxinzelelo kwi-gluteus, esisisihlunu esisebenza kuso.

Ukuphakamisa ubunzima ngeenzwane zakho

Iimpazamo xa usenza i-hip thrust

Njengokuzilolonga nge squat, tyhala izithende zakho emhlabeni. Ukuba sixhasa bonke ubunzima kwaye senze umgudu ngencam yonyawo, Siza kube sizinzisa kwaye sibangele umngcipheko wokulimala. Kananjalo, ukuba siyatyhala kunye neenzwane zethu, siya kubeka umzamo ngakumbi kwi-quadriceps, esingayifuniyo.

Kufuneka utyale isithende sakho kakuhle emhlabeni kwaye utyhale naso.

Ukusilela ukugqibezela ukhenketho

I-Hip thrust ngaphandle kwebar

Enye yeendlela ezininzi abantu abajonga ngayo ukukopa kwimithambo kukungahambi yonke indlela. Xa sibeka ubunzima obukhulu kwibhar, Siza kube senza utyelelo olupheleleyo kwaye, ke, ukusebenza ngokuchanekileyo kobuchule.

Kuya kufuneka sinxibe ubunzima obaneleyo ukuze sikwazi ukwenza kakuhle intshukumo yenyonga.

Ukuxinwa kwehip

I-Hip thrust ngamabhanti e-elastic

Impazamo ichasene neyangaphambili. Xa sele sinyuselwe i-hip, siyaqhubeka nokuyandisa kude kube i-lumbar arch arched. Ngokuzama ukuqhubeka nokwandisa isinqe, sicinezela i-pelvis yethu, ebekwe kwindawo yokuchasana kwaye asiyibeki kwindawo yokungathathi cala, yindlela ekufanele ukuba ngayo. Umbono ngulo beka ubunzima obaneleyo bokwenza ubuchule kakuhle kunye nendlela ngokupheleleyo.

Ubunzima obaneleyo bokwenza i-hip thrust

Ndiyathemba ukuba ngezi ngcebiso ungafunda ngakumbi malunga nokuqina kwe-hip kwaye ungayisebenzisa kakuhle.


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