3 neʻe e hoʻoikaika i kou mākala nui loa - Kou Butt

Anter

• He aha nā mākala glute?
• No ke aha he mea nui e hoʻomaʻamaʻa i nā mākala gluteal?
• ʻEkolu o nā hana glute maikaʻi loa
• 1. Pākuʻi Hip
• 2. Nā hele wāwae i hoʻopaʻa ʻia lateral
• 3. Curtsy lunge
• Lawe aku

ʻO ka manawa kēia e hoʻololi ai i ke kamaʻilio e pili ana i nā puʻupuʻu

ʻO ka pinepine, hoʻokuʻu ʻia nā mākala ma ko mākou kua i ke kāʻei o nā Instagram hiʻohiʻona, "band booty," a me nā bootcamp bikini. E akāka: ʻaʻohe mea hewa loa me ka hōʻike ʻana i kāu puʻupuʻu, a i ʻole makemake i ke kūkulu ʻana i derrière uʻi maikaʻi.

Akā, ʻaʻole pono ke kālai ʻana i kou kua i mea e alualu maoli ai. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o kā mākou mau puʻupuʻu glute ma mua o ka hana ʻana iā mākou ke nānā maikaʻi i nā pālule yoga. Kōkua lākou iā mākou e mālama i ke kūlana kūpono a komo i nā hana e like me ka holo, lele ʻana, a me ka piʻi ʻana.

Inā ʻaʻole ʻoe e hoʻohui nei i nā neʻe e hoʻokumu i kāu mau mākala gluteal i loko o kāu mau hana, ke nalo nei ʻoe i ka hoʻoikaika ʻana i ka hui puʻupuʻu koʻikoʻi i loko o ke kino o ke kanaka.

He aha nā mākala glute?

Me ka luʻu ʻole ʻana i loko o ka anatomy a me kinesiology, ua mahele ʻia kāu mau glutes i ʻekolu mau ʻokoʻa ʻokoʻa.

• ʻO Gluteus maximus. ʻO kēia ka mākala glute nui loa, kuleana no ke ʻano o kou puʻupuʻu. Kōkua ia iā mākou e kū i luna ke noho a kū paha. He mea nui hoʻi kāu gluteus maximus no nā hana e koi ai i ka hoʻoulu ʻana i ka ikaika mai kou kino haʻahaʻa: lele, holo, kū i luna, piʻi i kahi alapiʻi, a pēlā aku.
• ʻO Gluteus medius. Aia ka gluteus medius ma waena o ka gluteus maximus a me ka gluteus minimus. ʻO kāna kuleana, e like me ka gluteus minimus, ke kōkua me ke kaʻapuni ʻana o ka wāwae a me ka hoʻokūpaʻa ʻana o ka pelvis.
• ʻO Gluteus minimus. ʻO ka mea liʻiliʻi a hohonu hoʻi o nā mākala glute nui ʻekolu, ʻo ka gluteus minimus kekahi mea nui o ka hoʻohuli ʻana i nā lālā o lalo a mālama pono i ke pelvis ke neʻe mākou.

Ma waho aʻe o kēia mau mea ʻekolu, ʻo ka tenor fasciae latae - ʻike ʻia ʻo ka IT band - kōkua me ke kaulike ʻana i ke pelvis a me ka hāʻawi ʻana i ke kūpaʻa ma o ke kuli ke hele wāwae a holo paha mākou.

No ke aha he mea nui e hoʻomaʻamaʻa i nā mākala gluteal?

Ke hoʻāʻo nei ʻoe e kiʻi i kahi waiwai pio nui a ʻaʻole paha, pono ʻoe e hoʻoikaika i kāu glutes.

E noʻonoʻo e pili ana i ka manawa pinepine āu e hana ai i nā mea e like me ka hele wāwae, kū i luna, a hoʻohana ʻana paha i nā ʻanuʻu - me ka ʻole o kā mākou glute, ʻaʻole hiki ʻole kēia mau neʻe.

Minamina, ʻo ka hapanui o mākou e hoʻonāwaliwali nei i ko mākou mau mākala me ka hana a mākou e hoʻolilo ai i mau hola i kēlā me kēia lā: noho. Wahi a kahi ana e ka mea hana ergonomic ʻo Ergotron, 86 pākēneka o nā limahana ʻAmelika holoʻokoʻa i koi ʻia e noho i ka lā holoʻokoʻa, i kēlā me kēia lā. A ma ka hana wale nō kēlā.

Hoʻohui i nā hola lōʻihi ma kāu pākaukau me kāu ahiahi ʻo Netflix binge ma ka moe a loaʻa iā ʻoe kahi meaʻai no nā glute nāwaliwali a me nā puʻupuʻu paʻa paʻa, nā mākala e kōkua ai e huki i kou mau wāwae i kou kino kiʻekiʻe.

Hiki i kēia mau pilikia ke haʻi i ka pilikia nui no nā ʻāpana o ke kino ma ʻō aku o kou puʻupaʻa, e like me ka ʻeha o ke kua a me ka ʻeha o ke kuli. ʻO ia ke kumu he mea nui e hoʻoikaika i kou hope.

"ʻO ka nānā ʻole ʻana i nā mākala glute, i hui pū ʻia me kahi nohona noho, hiki ke alakaʻi i nā pilikia e hoʻomaka ana ma ka ʻūhā a hiki i ka wāwae, a i ke ala o ke kua o ka ʻeha," wahi a Jake Schwind, BS, NASM-i hōʻoia mea hoʻomaʻamaʻa a me ka mea nona ka Schwind Fitness pilikino pilikino ma ka ʻākau o Virginia.

Malia ʻaʻole pili ka pilikia noho iā ʻoe ma ka hana, a i ʻole ʻo ʻoe kekahi o ka 23 pākēneka i loaʻa ka paipai i koi ʻia o ka hoʻoikaika kino i kēlā me kēia pule. ʻOiai inā he ʻaʻaleʻa ʻoe, he kūkini, a i ʻole he kanaka ʻeleu wale nō, pono nō ʻoe e hoʻomaʻamaʻa i kāu mau glute.

A aia kahi noiʻi e hōʻoia iā ia - kahi hōʻike 2015 i hōʻike i ka hoʻoulu ʻana o ka gluteal ʻoi aku ka hoʻonui i ka ikaika i hoʻokumu ʻia i ka lele ʻana mai kahi kūlana squat. Ua hōʻike ʻia kahi noi 2012 e "nā hana hoʻohaʻahaʻa haʻahaʻa e kuhikuhi ana i ka hui puʻupuʻu gluteal e hoʻonui pono i ka mana o ka pahū."

E kiʻi hou: ʻAʻole wale nā ​​aniani o kou kino ka nui, ʻoi loa ka ikaika o ka hui puʻupuʻu, hoʻomaʻamaʻa iā lākou e hoʻomaikaʻi i kou kūlana, hoʻohaʻahaʻa i ka ʻeha o ke kua, a hana i ka wikiwiki a me ka mana i ka wā o ka hoʻoikaika kino a me ka hana haʻuki.

Hoʻokahi wale nō nīnau i koe: He aha ke ala maikaʻi loa e hoʻomaʻamaʻa ai i kāu glutes?

ʻEkolu o nā hana glute maikaʻi loa

ʻOiai hiki iā ʻoe ke kiʻi i kahi hoʻouluulu gluteal nui mai ka neʻe ʻana o ka barbel compound, ʻaʻole maʻalahi kēia mau hāpai i ka hana, keu hoʻi inā he hou ʻoe i ka hale hoʻoikaika kino.

"ʻO nā squats hoʻi a me nā deadlift nā hana glute maikaʻi loa, akā he nui ka poʻe i paʻakikī i ka mālama ʻana i ke ʻano pololei me kēia neʻe ʻana," i ʻōlelo ʻo Schwind.

Hoʻopaʻa wale ka squatting i ka gluteus maximus. No kahi puʻu poepoe maikaʻi (pun i manaʻo ʻia), pono ʻoe e hana i nā neʻe i kū nā mea āpau o nā mākala i ʻōlelo ʻia ma luna.

Eia he ʻekolu mau hoʻolālā hoʻonani e hoʻohui i kāu hoʻolālā:

1. Pākuʻi Hip

Ua kapa ʻia ʻo "uwapo," he wehewehe ponoʻī kēia hana.

1. E moe pālahalaha ana i ka honua me kou mau lima ma kou mau ʻaoʻao, kūlou nā kuli, a hoʻokomo ʻia nā wāwae i loko, e hoʻoikaika i kou kuʻekuʻe wāwae i ka honua i ka neʻe ʻana o kou puhaka i luna.
2. E hele lohi a hoʻopaʻa i kāu kumu a hoʻonani i nā mākala i ka manawa holoʻokoʻa.

Inā ʻaʻole ʻoe i hana i kahi pahu uʻi ma mua, e hoʻomaka me ka hoʻohana wale ʻana i kou kaupaona. Ke loaʻa iā ʻoe ka hang o ia mea, hiki iā ʻoe ke hoʻohui i ke kaupaona ma ke kau pono ʻana i kahi kinipōpō lāʻau, kettlebell, a i ʻole ka barbel ma kāu wahi pelvic. E kōkua ke kūʻē keu i kāu glutes e ikaika ai.

2. Nā hele wāwae i hoʻopaʻa ʻia lateral

Hoʻomaka i ke kau ʻana i kahi kāʻei pale a puni kou mau wāwae, ma luna pono o nā kuli. Inā makemake ʻoe e hoʻonui i ka paʻakikī, kau i ke kāʻei ma lalo o kou mau kuli, ma luna o kou kuʻekuʻe wāwae.

1. E hana i ka neʻe, pahu i kou luʻu i hope a kulou i kou mau kuli me he mea lā e squatting ana ʻoe.
2. E kū pololei i kou kua a hoʻokomo i kāu kumu i kou neʻe ʻana i kou wāwae ʻākau 8-10 ʻīniha i ka ʻākau, a laila e lawe i kou wāwae hema iā ia.
3. A laila, hana hou me ka ʻaoʻao ʻē aʻe.

ʻO ke kī o ka hoʻokuke i kou mau wāwae me kou pūhaka.

ʻO ka gluteus medius a me ka minimus ka mea nui i nā neʻe e koi ai i ke kāʻili ʻana, a i ʻole ka neʻe ʻana mai waena o ke kino. Me nā hele wāwae i hoʻopaʻa ʻia i ka ʻaoʻao, hoʻokūkū ʻoe i nā glute a me nā mākala o ka pūhaka.

Ke hoʻomaikaʻi maikaʻi ʻoe, hiki iā ʻoe ke hoʻonui i ka paʻakikī ma ka hoʻohana ʻana i kahi pā mānoanoa me ke kūpaʻa hou ʻana, a i ʻole ke neʻe ʻana o ke kaʻe i lalo loa i kou mau kuʻekuʻe wāwae.

3. Curtsy lunge

ʻAʻole wale ka curtsy lunge e hōʻiliʻili i ka gluteus medius a me nā mākala minimus liʻiliʻi, hiki ke hana ʻia e like me kāu pae.

1. E hoʻomaka me ke kū me kou mau wāwae me ka ʻāpana poʻohiwi ākea.
2. Me kahi kua pololei a paʻa paʻa, e lawe i kou wāwae hema ma hope a i waho o kou wāwae ʻākau.
3. E hoʻokuʻu i kou pūhaka ma o kāu glutes a hiki i kou wāwae ʻākau a aneane like me ka papahele, a laila hoʻi i ka wahi hoʻomaka.
4. E hana hou i 4 reps a laila hoʻololi i nā wāwae.

Ma waho aʻe o kāu mau glutes, hoʻowalewale ʻia ka lunge curtsy i kāu quadriceps, bipi keiki, a me nā mea hoʻohui pūhaka.

I mea e paʻakikī ai ka neʻe ʻana, e paʻa i kahi kettlebell a i ʻole dumbbell. Hiki iā ʻoe ke hoʻomaha no kekahi mau kekona ma ka lalo o ka neʻe e hoʻohui i kahi keu keu.

Lawe aku

ʻAʻole ia he mea nui i kāu mau pahuhopu hoʻoikaika kino a i hea ʻoe ma kāu huakaʻi, ʻo ka hoʻoikaika ʻana i kou puʻupuʻu e kōkua iā ʻoe e olakino, ʻaʻohe ʻeha, a hoʻomaikaʻi i ka hana kino.

I kēia manawa e haʻaheo iā Sir-Mix-A-Lot a kūkulu i kēlā waiwai!

ʻO Raj Chander he kākāʻōlelo a me kahi mea kākau manuahi e hana loea ana i ka mākaʻikaʻi kamepiula, hoʻoikaika kino, a me nā haʻuki. Kōkua ʻo ia i nā ʻoihana e hoʻolālā, hana, a hoʻohele i ka ʻike e hoʻoulu ai i nā alakaʻi. Noho ʻo Raj ma Wakinekona, D.C., kahi e hauʻoli ai ʻo ia i ka kinipōpō hīnaʻi a me ka hoʻomaʻamaʻa ikaika ʻana i kona manawa kaʻawale. E hāhai iā ia ma Twitter.