Hiki paha ke hana i nā hana he nui loa?

Anter

• Nūhou maikaʻi: Pono paha ʻoe i ka hapa nui o kēlā hana Butt
• Nui loa o kahi mea maikaʻi
• ʻO ka Akau Ke ala i Booty-Werk
• Nānā no

Ua loaʻa i nā Butts kekahi manawa no nā makahiki i kēia manawa. Ua oo loa ʻo Instagram me nā kiʻi #peachgang a me kēlā me kēia hoʻomaʻamaʻa ʻana o ka puʻupuʻu-mai nā squats a me nā alahaka glute a hiki i nā neʻe mini-band-i ʻike ʻia e (wo) kāne.

Akā hiki paha ke hele i waho o ke kai Pane pōkole: ʻAe, akā ʻaʻole maʻalahi ia maʻalahi. Eia ka ʻōlelo a ka poʻe akamai.

Nūhou maikaʻi: Pono paha ʻoe i ka hapa nui o kēlā hana Butt

"Ma ka ʻōlelo maʻamau, ʻoi aku ka nāwaliwali o ka hapa nui o nā kānaka," wahi a Tara Romeo, C.S.C.S., C.E.S., he kumu aʻo ikaika, loea hoʻoponopono hoʻoponopono, a me ka luna o ka Professional Athletic Performance Center ma Garden City, NY. "Kūleʻa mākou i kahi kaiāulu quadriceps-domant loa, ma ke ala a mākou e neʻe ai."

ʻOiai inā ikaika kekahi o kou mau puʻupuʻu glute, lohi paha kekahi. ʻO ka haʻawina anatomy glute wikiwiki: ʻO kāu gluteus ka gluteus maximus (ka ʻiʻo nui loa i loko o kou ʻūhā), ka gluteus medius (ma waho o kou ʻūhā), a me ka gluteus minimus (ma ka piko o kou kī). Aia ma lalo o ia mau ʻiʻo liʻiliʻi e hana ana ma kou ʻūhā, e hana ana e hoʻohuli i kou wāwae, ʻaihue (neʻe i waho mai ou aku), a i ʻole hoʻohui (neʻe i loko i kou laina waena).

"Loaʻa ka ikaika o ka hapa nui o ka poʻe i ka ʻāpana nui o kā lākou glute a me nā hamstrings no ka mea hoʻohana mākou i kēia mau hele wāwae, piʻi piʻi, paikikala, a pēlā aku," wahi a Andrea Speir, ka mea hoʻokumu o Speir Pilates. "ʻO nā wahi nui ʻē aʻe o kā mākou backius-glute medius a me glute minimus-nāwaliwali ka nui ma muli o kā mākou māka ʻole e like me ka mea e pono ai."

A ʻaʻole ia e pili ana i ka loaʻa ʻana o ka ikaika ʻino-ʻoiai inā ikaika kēlā me kēia ʻiʻo, ʻaʻole paha ʻoe hoʻohana pono lākou. "ʻAʻole nāwaliwali wale kā kā mākou glute, akā he mea maʻamau ʻaʻole hiki i ka hapanui o nā kānaka ke hoʻohana pono i ka mākala," wahi a Romeo.

Pono ka hopena ma mua o ka nui o nā workouts, ʻeā? (Ma hope o nā mea a pau, he nui nā kumu he mea nui ka loaʻa ʻana o kahi kīʻaha ikaika.) ʻAʻole wikiwiki loa.

Nui loa o kahi mea maikaʻi

"ʻO nā glute o Overtrained a overactive paha, inā ʻaʻole i kīloi ʻia a ʻōwili ʻia paha, e alakaʻi i nā mākala paʻa loa," wahi a Matty Whitmore, he mea hoʻomaʻamaʻa ma ka Bay Club ma Los Angeles. No hoʻokahi, "hiki i kēia ke hoʻopili i ke aʻalolo sciatic," i ʻōlelo ʻo ia. (ʻO ka maʻi Piriformis, no ka laʻana, hiki ke loaʻa i ka wā o kou piriformis-he ʻiʻo liʻiliʻi i loko o kou puʻupuʻu-paʻa a ʻā paha a kaomi i kou aʻalolo sciatic, e hōʻeha ai i ka ʻeha hope, ka wāwae, a me ka ʻeha.)

ʻO ka loaʻa ʻana o nā glutes paʻa a ʻoi aku paha "hiki ke huki i nā hono, e hoʻohuli iā lākou i waho o ka alignment, e hana ai i nā ʻano muscular imbalances, a hiki ke alakaʻi i ka hōʻeha," wahi a Whitmore.

FYI: Aia nā mākala ma mua a ma hope o kou hui pū'ū (me nā mākala a pau i kāu mau glute) e huki i kou pelvis i nā ala likeʻole. Inā kūpikipiki kekahi pūʻulu muscle a nāwaliwali kekahi, hiki i nā mea ke hele awry. "ʻO ka hui pū ʻana o nā ʻiʻo overactive a me ka underactive hiki ke hoʻololi i nā ʻōnaehana neʻe maʻamau, a laila hiki ke loaʻa nā hopena lōʻihi maikaʻi ʻole i ke kino a me ke ʻano o kou neʻe ʻana," wahi a Romeo. (E pili ana: Pehea e ʻike ai a hoʻoponopono ai i kāu mau ʻiʻo ʻole)

No laila inā ʻoe e hoʻāʻo e kūkulu i ka ikaika glute, ʻaʻole hiki iā ʻoe ke hana palekana me ka ʻole o ka hoʻoikaika pono ʻana i nā mākala ʻē aʻe i kahi.

"Inā hana nui ʻoe i kou waiwai pio me ka hāʻawi ʻole i ke aloha i kāu kumu, nā wāwae, a i ʻole nā ​​mākala postural, hiki pinepine i ka paʻa i ka hope haʻahaʻa," wahi a Speir. E noʻonoʻo i ka hana ʻana i kahi kuʻekuʻe: ʻO kou puʻupuʻu e hoʻopaʻa a paʻa, a ʻo kou mau puʻupuʻu e hana i ka hana. "ʻO kēia paʻa paʻa i mua e hoʻoulu ai i ke kua i ka manawa, hiki ke hōʻeha i ka pilikia. Makemake ʻoe e hōʻoia ʻoe e hoʻolōʻihi ana i ke alo o ke kino, e hana ana i kou abs a me ke kua, a me ka hoʻolōʻihi ʻana e kōkua i ka pale ʻana i ke kua i lalo. "

ʻO ka Akau Ke ala i Booty-Werk

Manaʻo e hana i ka hoʻoikaika kino ʻelua a ʻekolu manawa i ka pule, wahi a Romeo. ʻO ia ka mea e ikaika ai lākou me ka hana ʻole.

Kūpono pū kekahi: e hōʻoiaʻiʻo nei ke hana pono nei ʻoe i nā hana. "Inā hiki ʻole iā ʻoe ke hoʻoulu i ka mākala, ʻaʻole hiki ke hana maoli i ka mākala," wahi a Romeo.

E hoʻomaka me ka hana ʻana i kahi hoʻāʻo hoʻōla glute: E moe ma kou kua me ka hohola ʻana o nā wāwae ʻelua ma ka papahele a me ka lima ma lalo o kēlā me kēia pālina. Me ka ʻole o ka flexing a me ka hoʻoulu ʻana i kou mau mākala quadriceps, kālele ana i ka ʻomi ʻana i ka glute ʻākau a me ka glute hema. I ka manawa e hiki ai iā ʻoe ke hoʻokaʻawale i kēia neʻe, holomua ma ke kūlou ʻana i kou mau kuli a hana hou i nā kaomi. Ke aʻo ʻoe i kēlā, e hoʻomaʻamaʻa i kēia mau ʻomi kū ʻana, wahi a Romeo. (E ho'āʻo pū i kēia mau hana hoʻoikaika glute.)

Hoʻomaʻamaʻa i ke kuli pelvic: "ʻO ke aʻo ʻana i ka hulina pelvic ka mea nui i ka kūleʻa o nā hana āpau," wahi a Romeo. ʻO ka pahuhopu ka mālama ʻana i kahi pelvis neutral a me ka spine.E noʻonoʻo: Inā he bākeke nui kou pelvis i piha i ka wai, ʻaʻole ia e kahe i mua a i hope paha. (Eia kahi alakaʻi piha e pili ana i ka haku ʻana i ka piʻo pelvic a hoʻohana kūpono ia i nā hoʻoikaika ikaika.)

E kaulike ia: "ʻO ka mea maʻamau ka mea me nā glute nāwaliwali a hana ʻole hoʻi e nāwaliwali nā ʻōpū o ka ʻōpū. ʻO kēia duo nāwaliwali e hoʻonāukiuki i nā pale o ka pūhaka a me ke kua paʻa i lalo," wahi a Romeo. E hōʻoia i kēlā me kēia hoʻoikaika kino, ke hana nei ʻoe i kahi hoʻoikaika abs e like me ka plank (e nānā ana i ka mālama ʻana i kēlā pelvic tilt kū ʻole i ka wā e paʻa ana ʻoe). Manaʻo nui ka poʻe he nui i ka hana ʻana i kā lākou glute medius (ʻo waho o kou hip / glute) i ka wā o nā workout, wahi a Speir. E hoʻāʻo i nā clamshells a me nā hoʻomaʻamaʻa hāhā hoʻomaka me kahi band liʻiliʻi e hoʻoikaika i kēlā ʻāpana nui o kāu puʻupuʻu.

Mai poina e kīloi: E mālama i kou mau mākala momona mai ka loaʻa pū kekahi paʻa i ka huila e ʻōwili nei i kāu mau glutes, a hana i nā ʻōiwi, kahi kiʻi ʻehā, ka lōʻihi o ka hamstring, a me nā pale o ka pūhaka, wahi a Speir.

"E hoʻomanaʻo mau: ʻo ka nui loa o nā mea āpau hiki ke maikaʻi ʻole, a ʻo ke ola e pili ana i ke kaulike a me ke kaulike," wahi a Whitmore.

Nānā no