How to Do Glutes Exercises

Fitness Flexibility Workout

Iqukethe izikhangiso

Mayelana nalolu hlelo lokusebenza

Siyakwamukela kokuthi "Ukwenza Kanjani Ukuzivocavoca Kwe-Glutes," umhlahlandlela wakho wokugcina wokuzuza ama-glute aqinile, athonisiwe, futhi anomumo. Noma ngabe uhlose ukuba nengemuva elibomvu, ukusebenza okuthuthukisiwe kwezemidlalo, noma ufuna nje ukuqinisa umzimba wakho ophansi, uhlelo lwethu lokusebenza lunikeza isiqondiso sochwepheshe, ukujima okusebenzayo, nezinhlelo zokuqeqesha eziklanyelwe ukukusiza ufinyelele imigomo yakho ye-glute.

Ama-glutes ayiqembu lemisipha elibalulekile elibhekene namandla, ukuzinza, nokusebenza komzimba ophansi jikelele. Ngohlelo lwethu lokusebenza, uzokwazi ukufinyelela eqoqweni eliphelele lokuzivocavoca okugxile ku-glute, ukujima, namasu okuqeqesha azovula, aqinise, futhi aqophe imisipha yakho e-glute.

Kusuka kuma-squats namaphaphu kuye kuma-hip thrust namabhuloho axhumene ne-glute, uhlelo lwethu lokusebenza luhlanganisa ukuzivocavoca okubanzi okuqondise imisipha ye-glute kusuka kuma-engeli ahlukahlukene. Ukuzivocavoca ngakunye kuboniswa ngezifundo zevidiyo ezinemininingwane, zihambisana nemiyalelo yesinyathelo ngesinyathelo ukuze kuqinisekiswe indlela efanele kanye namasu. Uzofunda ukuthi ungawahlanganisa kanjani ama-glute ngempumelelo, wenze kusebenze imisipha efanele, futhi uthuthukise ukujima kwakho ukuze wandise imiphumela.

Uhlelo lwethu lokusebenza luhlinzeka ngezinhlelo zokuqeqesha ezingenziwa ngokwezifiso ezibhekana nawo wonke amazinga okufaneleka nemigomo. Kungakhathaliseki ukuthi ungumuntu osaqalayo oqala uhambo lwakho lokuzivocavoca noma umthandi wokuqina onolwazi ofuna ukuyisa ukuqeqeshwa kwakho kwe-glute ezingeni elilandelayo, uhlelo lwethu lokusebenza luhlinzeka ngezinhlelo zokujima ezihambisanayo ezifanelana nezidingo zakho nokuncamelayo.

Ngokungeziwe ekuzilolongeni kwe-glute, uhlelo lwethu lokusebenza lugcizelela ukubaluleka kwezindlela ezifanele zokufudumala, amasu okuvikela ukulimala, namasu okubuyisela. Sizokuqondisa ekuhlanganiseni izintambo eziguqukayo, izivivinyo zokuhamba, kanye nokuginqika kwegwebu ukuze ugcine i-glute yakho iphilile, unciphise ubungozi bokulimala, futhi uthuthukise ukusebenza kukonke.

Isixhumi esibonakalayo esisebenziseka kalula sikuvumela ukuthi uzulazule kalula ngokuzivocavoca okuhlukahlukene, izindlela zokujima, nezinhlelo zokuqeqesha. Ungagcina izivivinyo zakho eziyintandokazi, udale amashejuli okujima, futhi ufinyelele izinto zokufundisa ngokuthepha nje okumbalwa. Ukwengeza, uzoba nethuba lokuxhumana nomphakathi wabathanda ukuqina, wabelane ngenqubekelaphambili yakho, futhi uthole ugqozi nokusekelwa.

Landa "Indlela Yokwenza Ama-Glutes Exercises" manje futhi uvule izimpahla zakho ezinhle kakhulu. Joyina umphakathi wabathandi be-glute, funda kubaqeqeshi abangochwepheshe, futhi uqophe ukuthambekela kwakho ekupheleleni. Lungela ukuphakamisa, ukubumba, futhi uqinise ama-glute akho ngokuzivocavoca kwethu okusebenzayo nezinhlelo zokuqeqesha.