I-gluteus sisihlunu esilibalekileyo ngakumbi emadodeni, kodwa sisisiseko kubo bonke abantu basetyhini kwindawo yokuzivocavoca. Xa sijoyina indawo yokuzivocavoca, kukho amathandabuzo amaninzi angena kuthi malunga nokuba yeyiphi eyona mithambo ilungileyo yeqela elithile lezihlunu. Inkqubo ye- ukuzilolonga Banokunceda ukwandisa ubungakanani babo kunye nokunamathela kwezinye iintlobo zemithambo enxulumene nomzimba ongezantsi.
Kweli nqaku siza kukuxelela ukuba yeyiphi eyona mithambo ilungileyo kunye nokuba ufanele ukuthathela ingqalelo ukusebenza okuphezulu.
Intsalela yekhalori
Into yokuqala ekufuneka uyikhumbule xa ungena kwindawo yokuzivocavoca kukulingana kwamandla. Uqeqesho lwazo zombini ukwakha izihlunu kunye nokulahlekelwa ngamanqatha kuyafana. Eyona nto itshintsha usukelo lokuzilolonga kukutya. Xa sifuna ukulahlekelwa ngamanqatha, kufuneka sivelise intsilelo yekhalori ekudleni. Oku kuthetha ukufaka iikhalori ezimbalwa kunaleyo ichithwa yonke imihla. Kuya kufuneka sazi ukuba kwinqanaba le-caloric deficit asizukufumana ubunzima bemisipha. Siza kuphulukana namanqatha agqithisileyo kwaye sijonge ngakumbi.
Kwelinye icala, nokuba sikhetha ezona ndlela zokuzilolonga zibalaseleyo, asizukufumana size ngaphandle kokuba sikwintsalela yekhalori. Ngokuchasene nokwenzekayo kwinqanaba lokulahleka kwamafutha, ngexesha Inqanaba lokufumana ubunzima bemisipha kufuneka sibe nentsalela yekhalori ekudleni. Oku kuguqula njengokutya kwekhalori okungaphezulu kunoko sikusebenzisa kwimihla yethu. Kufuneka siqaphele ukuba le ntsalela yamandla kufuneka igcinwe ngokuhamba kwexesha ukubona iziphumo. Masingakulibali ukuba ukufumana ubunzima bemisipha kunzima kakhulu kunokulahlekelwa ngamanqatha.
Ke ngoko, ukuba asikho kwintsalela yekhalori, akunamsebenzi ukuba loluphi uhlobo lokuzilolonga esikwenzayo, asizukuvelisa ubunzima bemisipha kule ndawo yomzimba, endaweni yoko enye.
Olona qeqesho lubalaseleyo
Omnye wethu uyayiqonda indlela ekufanele ukuba kuphakanyiswe ngayo ukutya, siza kuqokelela ukuba yeyiphi eyona mithambo ilungileyo yeempundu.
Ukunyuka kwe-Hip
Ukugqwesa ngokugqwesileyo kokona kulolonga kulwakhiwo lwemisipha kwindawo ephambili. Kukuzilolonga okukhuselekileyo ngokufanelekileyo kwaye unokuba nokuqhubela phambili okuphezulu ekuhambeni kwexesha. Ukwenza oku, kufuneka sisebenzise ibha yeOlimpiki. Siza kuma sixhasa i-scapulae ebhentshini kwaye siya kubeka ibha yethu kwinqanaba le-hip. Siza kubeka ezona diski ziphakamileyo ekufuneka sikwazi ukuzifumana ngaphantsi.
Emva koko, sibeka imilenze ngokungqinelana nomgca wamagxa kunye nonyawo lonke oluphumla emhlabeni. Siza kwenza intshukumo yokuncipha kwesinqe kunye nokutyhala ngesinqe kunye nemilenze. Ngale ndlela, siphakamisa ibha ukugcina umzimba kwi-angle ye-90 degree kunye ne-horizontal. Kwinqanaba eliphezulu kufuneka sibe ne-gluteus ngokucinezela ukuya kwelona liphezulu.
Amanqaku aphambili kulo msebenzi:
- Kuya kufuneka sigcine intamo ihambelana nomqolo xa ushukuma.
- Ngaphambi kokuqala isigaba sokugxila, thatha umoya kwaye ucofe isisu. Esi sisu siqinileyo siza kusinceda ukuba sivelise uzinzo esinqeni kwaye sikhusele umqolo wethu osezantsi.
- Sityhala ngeenyawo zethu emhlabeni. Yiyo kuphela kwendlela yokuqinisekisa ukuba umlenze nomlenze ziqhutywa ngaxeshanye. Ukuba iinyawo azihambelani nentshukumo ye-hip, siya kulayisha ngaphezulu indawo ye-lumbar.
- Akufuneki songeze kakhulu isinqe. Nje ukuba sifike kwindawo engama-90 ngokumalunga nokuthe tye Kufuneka sisebenzise i-glutes kwaye sigcine isigaba se-isometric kwisekhondi enye.
- Isigaba se-eccentric kufuneka senziwe kancinci ngokuqinisa isisu ngalo lonke ixesha. Ukuba kukho imfuneko, unokuphinda uphefumle kwakhona ngaphambi kokuhla. Kubalulekile ukuba i-gluteus ingachukumisi umhlaba.
Isikwere
Nangona i-squat yaziwa ngokusebenza kwayo kuphuhliso lwe-quadriceps, igluteus idlala indima ebalulekileyo yozinzo kolu hlobo lokuzilolonga. Zininzi izinto ezahlukeneyo zeskwati, kodwa eyona isebenzayo sisikwere esiqhelekileyo. Ukwenza oku, kufuneka sizibeke kwindawo yokubeka apho sinokususa ngokukhuselekileyo ibha yeOlimpiki. Kuyathakazelisa ukwenza uthotho lokuqhelanisa nokuqhela ubunzima obuninzi. Into enomdla ngolu hlobo lokuzilolonga kukusondela ekusileleni kwemisipha ukuvelisa amandla afanelekileyo emzimbeni.
Inkqubo ye squat yenye yezona zinto zigqibeleleyo kuzo zonke iindlela zokuzilolonga. Elilungu leqela elibizwa ngokuba yimithambo esisiseko apho kufumaneka khona into yokufa kunye nomatshini wokushicilela webhentshi. Ukwenza i-squat elungileyo kufuneka ubenayo ukuhamba kakuhle kwesinqe, amadolo kunye ne-ankle dorsiflexion.
Okokuqala, beka imilenze yakho kububanzi obufanayo nobamagxa. Iibhola zeenyawo kufuneka zibe kancinci okanye zitshintshele ngaphandle. Izandla zethu sizakusondeza emagxeni kunye neengqiniba kumgca ojikeleze umhlaba. Ukwamkela ibha kufuneka siqinise isisu ukuzinzisa yonke indawo engundoqo. Ukunciphisa ibha kufuneka sibuyele esinqeni ngokucinezela i-gluteus kunye nesisu. Nje ukuba sibethe ukulimala kwe-90 degree, sibuyele umva. Ngaphambi kophindaphindo ngalunye kunomdla wokuphefumla kwakhona kwaye uqinise isisu kakuhle. Eli candelo libalulekile ekukhuseleni indawo yethu ene-lumbar okanye ukuphucula ukusebenza kokuhamba.
Olona qeqesho lubalaseleyo: imiphunga
Yintshukumo edibeneyo edibeneyo njenge squat. Nangona kunjalo, ukukwazi ukuhambisa imithwalo emikhulu kuvelisa i-hypertrophy enkulu kwindawo enobukhazikhazi. Ke ngoko, amanyathelo kufuneka angene phezulu ekuzilolonge kakhulu. Ukwenza i-lunge kufuneka sazi ukuba zininzi izinto ezahlukeneyo ezikwi-squat. Owona mahluko ungcono yi-barbell lunge. Kukuzilolonga apho owona mthwalo mkhulu ungahanjiswayo kwaye kukho inkqubela phambili enkulu.
Lo msebenzi wenziwa ngokuthatha inyathelo eliya phambili ekubekeni ibha kwistrikhi sethu nje ngokuba kwisikwere. Kufuneka siqinisekise ukunyakaza kwe-hip kwaye singahambeli phambili ngedolo ngexesha lokuhamba. Siza kuthatha amanyathelo afanelekileyo de sibe sikufutshane nokusilela kwemisipha. Kolu hlobo lokuzilolonga, iba yinto enomdla ukuba nemvelaphi elungileyo ukuze singafezekisi amandla emiphunga yethu ngaphambi kokubengezela kwethu kunye ne-quadriceps.
Ndiyathemba ukuba ngezi ngcebiso ungazi ukuba yeyiphi eyona mithambo ilungileyo yeempundu kwaye ungazenza njani.