I-gluteus ingumsipha okhohlakale ngandlela-thile kumadoda, kodwa eyisisekelo kubo bonke abesifazane emhlabeni wokuzivocavoca. Uma sijoyina ijimu, kunokungabaza okuningi okungena kithi mayelana nokuthi yiziphi izivivinyo ezingcono kakhulu zeqembu elithile lemisipha. I ukuzivocavoca kwe-glute Bangasiza ukwandisa usayizi wabo nokunamathela kwezinye izinhlobo zokuzivocavoca ezihlobene nomzimba ophansi.
Kulesi sihloko sizokutshela ukuthi yiziphi izivivinyo ezinhle kakhulu ze-glute nokuthi yini okufanele uyicabangele ekusebenzeni okuphezulu.
I-Caloric surplus
Into yokuqala okumele uyikhumbule uma ungena ejimini ibhalansi yamandla. Ukuqeqeshwa kokubili ukwanda kwemisipha nokulahlekelwa amafutha kuyafana. Okushintsha ngempela umgomo wokujima ukudla. Uma sifuna ukulahlekelwa amafutha, kufanele sikhiqize ukuntuleka kwe-caloric ekudleni. Lokhu kusho ukufaka ama-calories ambalwa kunalawo asetshenziswa nsuku zonke. Kumelwe sazi ukuthi esigabeni sokushoda kwe-caloric ngeke sizuze isisindo somzimba. Sizovele silahlekelwe amafutha amaningi futhi sibukeke sichazwe kakhudlwana.
Ngakolunye uhlangothi, ngisho noma sikhetha izivivinyo ezingcono kakhulu ze-glute, ngeke sizuze usayizi ngaphandle kokuthi sise-caloric surplus. Ngokuphambene nalokho okwenzeka esigabeni sokulahlekelwa kwamafutha, ngesikhathi isigaba sokuzuza kwemisipha kufanele sibe ne-caloric surplus ekudleni. Lokhu kuhumusha i-caloric ephezulu kakhulu kunalokho esikuchitha osukwini lwethu nosuku. Kufanele sikhumbule ukuthi le nsalela yamandla kumele igcinwe ngokuhamba kwesikhathi ukuze kubonwe imiphumela. Singakhohlwa ukuthi ukuzuza imisipha yemisipha kuyinkimbinkimbi kakhulu kunokulahlekelwa amafutha.
Ngakho-ke, uma singekho ku-caloric surplus, akunandaba ukuthi hlobo luni lokuzivocavoca kwe-gluteal esikwenzayo, ngeke sikhiqize isisindo semisipha kule ndawo yomzimba, kunalokho.
Ukuzivocavoca okuhle kakhulu kwe-glute
Omunye siyaqonda ukuthi ukudla kufanele kuphakanyiswe ngakuphi, sizoqoqa ukuthi yiziphi izivivinyo ezingcono kakhulu zezinqe.
Ukufakwa kwe-Hip
Kuyinto esezingeni eliphezulu umsebenzi omuhle kakhulu wokwakha imisipha endaweni ewumgogodla. Kuwukuzivocavoca okuphephile futhi kungaba nokukhuphuka komthwalo okuphezulu ngokuhamba kwesikhathi. Ukuze wenze lokhu, kufanele sisebenzise ibha yama-Olympic. Sizoma ukweseka i-scapulae ebhentshini futhi sizobeka ibha yethu ezingeni le-hip. Sizobeka ama-disc aphakeme kakhulu okufanele sikwazi ukuwathola ngaphansi.
Okulandelayo, sibeka imilenze ngokuhambisana nomugqa wamahlombe futhi lonke unyawo lonyawo luhlezi phansi. Sizokwenza ukunyakaza kwe-anteversion ye-pelvis kanye nokusunduza ngezinqulu nemilenze. Ngale ndlela, siphakamisa ibha ukuze sigcine umzimba uku-engeli engu-90 degree enezingqimba. Ephuzwini eliphakeme kakhulu kufanele siqukathe i-gluteus ngokucindezela phezulu.
Amaphuzu abalulekile kulo msebenzi:
- Kumelwe sigcine intamo ihambisana nomgogodla kulo lonke ukunyakaza.
- Ngaphambi kokuqala isigaba sokugxila, donsa umoya bese ucindezela isisu. Lesi sisu esiqinile sizosisiza ukuthi sikhiqize ukuzinza ezinqulwini futhi sivikele umhlane wethu ongezansi.
- Siphusha ngezinyawo sibheke phansi. Iyona ndlela kuphela yokuqinisekisa ukuphonswa kwe-hip nomlenze ngesikhathi esisodwa. Uma izinyawo zingahambisani nokunyakaza kwe-hip, sizobe silayisha kakhulu indawo ye-lumbar.
- Akumele sinwebe kakhulu okhalweni. Uma sesifinyelele isikhundla samadigri angu-90 ngokuphathelene nendawo evundlile kufanele nje sisebenzise ama-glutes futhi sigcine isigaba se-isometric sesekhondi elingu-1.
- Isigaba se-eccentric kufanele senziwe kancane ngokuqinisa isisu ngaso sonke isikhathi. Uma kunesidingo, ungaphinda ubambe umoya wakho ngaphambi kokwehla. Kubalulekile ukuthi i-gluteus ingathinti phansi.
Sentadilla
Nakuba i-squat yaziwa kakhulu ngokusebenza kwayo ekuthuthukisweni kwe-quadriceps, i-gluteus idlala indima ebalulekile yokuzinza kulolu hlobo lokuzivocavoca. Kunezinhlobonhlobo eziningi ze-squat, kodwa ephumelela kakhulu i-squat evamile. Ukuze senze lokhu, kufanele sizibeke endaweni yokubeka lapho singasusa khona ngokuphepha ibha yama-Olympic. Kuyathakazelisa ukwenza uchungechunge oluthile lokuqagela ukuze ujwayele ukuthwala isisindo esiningi. Into ethokozisayo ngalolu hlobo lokuzivocavoca ukusondela ekuhlulekeni kwemisipha ukuze ukhiqize isikhuthazo esanele emzimbeni.
Indlela ye-squat ingenye yezivivinyo eziphelele kunazo zonke. Kungokweqembu lalokho okubizwa ngokuthi izivivinyo eziyisisekelo lapho i-deadlift kanye ne-bench press nayo itholakala. Ukwenza i-squat enhle kuyadingeka ukuhamba kahle kwe-hip, amadolo kanye ne-ankle dorsiflexion.
Okokuqala, beka imilenze yakho ngobubanzi obufana nokwamahlombe. Amabhola ezinyawo kufanele abe kancane noma ashintshele ngaphandle. Sizobeka izandla zethu eduze kwamahlombe nezindololwane emgqeni we-perpendicular nomhlabathi. Ukwamukela ibha kumele siqinise isisu ukuze sizinzise yonke indawo ewumgogodla. Ukuze sehlise i-bar kufanele sibuyele ezinqeni zethu ngokucindezela i-gluteus nesisu. Uma sesishaye ukulimala okungu-90, sibuyela phezulu. Ngaphambi kokuphindaphinda ngakunye kuyathakazelisa ukuphefumula futhi futhi uqinise isisu kahle. Le ngxenye ibalulekile ukuvikela indawo yethu ye-lumbar noma ukuthuthukisa ukusebenza kahle kokunyakaza.
Ukuzivocavoca okuhle kakhulu kwe-glute: amaphaphu
Ukunyakaza okuhlangene okuningi njenge-squat. Kodwa-ke, ukukwazi ukuhambisa imithwalo emikhulu kudala i-hypertrophy enkulu endaweni ye-gluteal. Ngakho-ke, amagxathu kufanele angene phezulu anezivivinyo ezinhle kakhulu ze-gluteal. Ukuze senze i-lunge kufanele sazi ukuthi kukhona nezinhlobonhlobo eziningi njengaku-squat. Okuhlukile okuhle kakhulu yi-barbell lunge. Kuwumsebenzi lapho umthwalo omkhulu ungasuswa khona futhi kube nokuthuthuka okukhulu.
Lo msebenzi wenziwa ngokuthatha igxathu eliya phambili ngokubeka ibha ku-trapeze yethu njengaku-squat. Kumelwe siqinisekise ukunyakaza kwe-hip futhi singathuthukisi idolo ngesikhathi sokuguquguquka. Sizothatha izinyathelo ezidingekayo kuze kube yilapho sisondela ekuhlulekeni kwemisipha. Kulolu hlobo lokuzivocavoca kuba mnandi ukuba nesizinda esihle ukuze singaqedi amandla ethu amaphaphu ngaphambi kwama-glutes nama-quadriceps ethu.
Ngethemba ukuthi ngalawa macebiso ungakwazi ukwazi ukuthi yiziphi izivivinyo ezingcono kakhulu zezinqe nokuthi uzenza kanjani.