No ke aha i like ai kou Puka No ka nui o nā Squats āu e hana ai

Anter

• ʻO kāu palapala he C (ma Best)
• ʻAʻole Kīwī kou mau mākala nani
• ʻAʻole ʻoe e hele kaumaha nui
• ʻAʻole ʻoe e hoʻololi i ke Tempo
• ʻAʻohe o ka hohonu o kāu Squat
• ʻO ʻoe wale nō ke hana nei i nā Squats Air a i ʻole nā ​​Squats Back
• ʻO ʻoe ʻo * Wale * Squatting
• ʻAʻole ʻoe e wahie pono ana
• Kūleʻa nui ʻoe, a ʻaʻole lawa
• Nānā no

Ke hele nei ʻoe ma hope o kahi peach ʻoi aku ka paʻakikī ma mua o Amy Schumer e hahai ana i nā mea hoʻohilahila kino.Kūleʻa ʻoe, a squat, a squat, a eia nō naʻe… ʻaʻohe lanakila glute. He aha ka hāʻawi?

No hoʻokahi, ʻaʻole hiki iā ʻoemaoli hoʻomaʻamaʻa wae. "ʻAʻole hana wale nā ​​Squats i nā glute," wahi a ke kanaka hoʻoponopono kino ʻo Grayson Wickham, D.P.T., C.S.C.S., ka mea hoʻokumu o Movement Vault, kahi hui neʻe a neʻe. "Hana pū lākou i kāu quads, hamstrings, core, hip flexors, a me hope."

No laila inā ʻoe e hoʻāʻo e kūkulu i kāu glutes, e mākaukau no ka nui o nā mākala i kou kino haʻahaʻa. ʻLelo kēlā, lohi nā hopena kūkulu hale muscle, no laila hoʻonāwaliwali kekahi mau wahine ke hoʻomaka ʻole lākou e ʻike koke i ka waiwai pio. (BTW, eia ke kumu he mea nui ka loaʻa ʻana o kahi puʻuwai ikaika — Ma mua o ka nānā maikaʻi ʻana).

"He kuleana nui ko nā Genetics i ke ʻano o kou kino a me ka anatomy," wahi a Wickham — akā ʻaʻole naʻe ia he manaʻo ʻaʻole hiki iā ʻoe ke hoʻomohala i kahi pōʻai, waiwai pio ikaika me ka paʻakikī,akamai hana, i ʻōlelo ʻo ia.

ʻO ka huaʻōlelo nui ma aneʻi ʻo "akamai." Aia kekahi mau hewa maʻamau e mālama nei i kāu hoʻolālā glute mai ka maikaʻi a me ka maikaʻi e like me ka hiki a me ka. Ma lalo iho, kaʻana like ka poʻe loea ikaika i kēlā mau hewa aʻo, a me nā mea hiki iā ʻoe ke hana e hoʻoponopono iā lākou.

ʻO kāu palapala he C (ma Best)

ʻLelo ka poʻe loea ʻo ke ʻano maikaʻi ʻole ke kumu # 1 āu e ʻike ʻole nei i nā hopena. "ʻO ka squat kekahi o nā hoʻomaʻamaʻa maikaʻi loa a he nui nā keu pono ... akā pono e hana pololei ia," i ʻōlelo ʻia ʻo Chelsea Axe, D.C., C.S.C.S.

"ʻO ka pōʻino maʻamau loa aʻu e ʻike nei, ʻo ia ka poʻe e hoʻomaka nei i ka neʻe o ka squat ma ke kūlou ʻana i ko lākou mau kuli ma kahi o ke kau ʻana i ko lākou pūhaka i hope," wahi a Ax. E noʻonoʻo e like me kēia: Ke noho ʻoe ma hope ou, ʻaʻole ʻoe e kūlou ma kou mau kuli e lawe pololei i kāu puʻu i ka noho. Kūleʻa ʻoe ma kou pūhaka ma mua e noho i hope o ka noho ʻoiai aia ma hope ou. (Pili: ʻO Squat Therapy kahi ʻano Genius no ke aʻo ʻana i ke ʻano Squat kūpono)

"ʻO kēia neʻe like like ke hana ʻoe i kahi squat," i ʻōlelo ʻo ia. "E hoʻopili i kou pūhaka i hope a e noʻonoʻo e pili ana i ka hoʻi ʻana i kāu hoki i hope ou." Inā hoʻomaka ʻoe i ka neʻe me kou mau kuli, ʻaʻole wale nā ​​mākala ma ka ʻaoʻao mua o kou kino (e like me kāu quads) lawe, wahi a Wickham, akā hoʻonui ʻoe i kou makaʻi no ka ʻeha. (E nānā hou aʻe: Alakaʻi i ka hana pololei ʻana i kahi Barbell Back Squat).

E nānā i kahi mea hoʻomaʻamaʻa i kāu palapala a hoʻopaʻa iā ʻoe iho e hōʻoia i ke kanu ʻana o kou kuʻekuʻe wāwae, ʻaʻole e poepoe kou kua lalo, ʻaʻole e kihi ana kou mau kuli, a ke hoʻomaka nei ʻoe i ka squat me ka hinge. (Ke poʻo i luna: ʻo ia wale nō kekahi o nā ala he nui hewahewa paha ʻoe i ka squatting. Eia hou he 6, a me ka pehea e hoʻoponopono ai iā lākou.)

ʻAʻole Kīwī kou mau mākala nani

ʻO ka maʻi maʻi make kahi huaʻōlelo makaʻu, wahi a Wickham. "ʻAʻole maoli nā" glute "e like me ka manaʻo o ka ʻōlelo ... inā ua make kāu mau glute, ʻaʻole hiki iā ʻoe ke kū!" Akā ʻo iaʻo ia hiki ʻole paha ke hoʻohina nei kāu mau glute i ko lākou hiki. Hiki iā ʻoe ke mahalo i nā nohona o kēia au no kēlā. "Ke noho nei ʻoe, ʻaʻole e hoʻohana ʻia kāu glute. ʻO ka nui o kou noho ʻana, ʻo ka liʻiliʻi o kāu hoʻohana ʻana i kou mau mākala glute. Hiki i kēia mea ke ʻoi aku ka paʻakikī o ka hoʻoulu ʻana iā lākou i ka wā o ka hana." Wehewehe ʻo ia.

I ka ʻoiaʻiʻo, "hiki paha iā ʻoe ke squatting me ka ʻole o ka hoʻoulu ʻana i kāu mau glute," i ʻōlelo ʻo ia, a inā ʻaʻole hoʻoheheʻe ʻia kāu mau glute, ʻaʻole lākou e ikaika.

Ke hana nei i nā hana hoʻouluulu glute ma ke ʻano he ʻāpana o kāu hoʻomehana squat — a i ʻole i kēlā me kēia kakahiaka ke ala ʻoe - hiki ke kōkua i kou kino e aʻo hou pehea e puhi ai i kou hope. "Manaʻo wau ʻo nā alahaka glute kino-kino kekahi o nā neʻe maikaʻi loa no ka hoʻoulu ʻana o ka glute inā ʻūlū ʻoi loa ʻoe i kāu glute i luna," wahi a Wickham. (Ma ke ʻano he bonus: hoʻohui pū i kēia mau hana hoʻouluulu glute.)

ʻAʻole ʻoe e hele kaumaha nui

ʻOi aku ka ikaika o ka hapanui o nā wahine a hiki ke hāpai i luna i ke kaumaha ma mua o kā lākou e ʻike ai, wahi a ʻAs. Inā ua pā ʻoe i kahi pāhi peach, ʻo ka piʻi ʻana i ke kaupaona ke ala ʻoi loa e pīpī i loko. (Boom: Eia ka mea maoli e hāpai kaumaha ana i nā wahine)

"Ke kū kekahi i ka ʻike ʻana i ka holomua, ua kaumaha wau iā lākou no ʻeono pule no ka mea e ʻaʻa ana kēia i nā mākala a hoʻoulu i ka ulu ʻana," wahi a Pete McCall, he mea hoʻomaʻamaʻa pilikino pilikino, waha ʻōlelo no ka ʻAha ʻAmelika no ka hoʻoikaika kino, a me ka mea hana o ka All About Fitness podcast.

ʻAʻole kēia manaʻo i ka hana ʻana i hoʻokahi max rep i kēlā me kēia lā. Ma kahi o, koi ʻo Ax i ka hana ʻekolu a ʻehā paha mau seta o ʻeono a 10 mau reps, me kahi wā hoʻomaha o ʻelua a ʻekolu mau minuke ma waena o lākou, ke kaumaha e like me ka hiki (AHAP). "E hele ana ʻoe i ke kaumaha e hiki ʻole iā ʻoe ke hana kino i kahi rep," wahi a Ax.

ʻAʻole ʻoe e hoʻololi i ke Tempo

Hoʻohana ʻia ʻoe i ka hana ʻana i kahi iho maʻalahi me kēlā me kēia luna, akā hiki iā ʻoe ke hana i nā mea kupaianaha ma ka hoʻololi ʻana i kāu tempo squat a i ʻole ka wikiwiki. ʻEkolu mau ʻāpana o ka squat: eccentric (ke neʻe i lalo), paʻa isometric (ka hoʻomaha ma lalo), a me ka concentric (ka neʻe i luna). ʻO ka hoʻomaʻamaʻa Tempo e pili ana i ka loli ʻana o ka lōʻihi o kēlā me kēia kaʻina no #gains, wahi a Wickham.

"ʻO ka ʻāpana eccentric o ka hāpai ke kumu o ka micro-breakdown ʻoi loa o kaʻiʻo o ka mākala no ka mea aia ka manawa ma lalo o ke koʻikoʻi nui o ka mākala," wahi a Wickham. "ʻO ia hoʻi ke hana hou, ulu ʻoi aku ka mānoanoa, nui a ikaika." ʻO kāna manaʻo: Ma lalo ma kahi helu o ʻekolu a ʻelima mau kekona, hoʻomaha iki ma lalo no hoʻokahi a ʻelua kekona paha, a laila pahū hou i luna i ke kū ʻana.

He mea pākaha ʻo McCall i kahi hoʻomaʻamaʻa ikaika eccentric lohi. "Ma muli o ka lōʻihi o ka manawa ma ka hoʻoluhi, e ʻike maoli ʻoe i ka haʻalulu o kou mauʻiʻo ma hope o kekahi mau lohi lohi," wahi a McCall. Makepono? Aʻohe kānalua.

ʻAʻohe o ka hohonu o kāu Squat

Mai CrossFit a hiki i kahi hoʻomoana, "squat at or below parallel" kahi kuhi maʻamau. "ʻO ke kumu o kēia ma ka lalo o ka squat, pili like kāu lip lip a i ʻole ma lalo o kou mau kuli," wehewehe ʻo Ax. Eia naʻe, ʻaʻole nui ka poʻe e paʻi i kēia ʻano neʻe, i ʻōlelo ʻo ia.

Hiki i kēia ke hana i kahi mea nui i kāu mau glute loaʻa: "No ka hoʻoikaika maoli ʻana i kahi hui puʻupuʻu, pono ʻoe e lawe i nā mākala ma o kā lākou holoʻokoʻa holoʻokoʻa," wehewehe ʻo Wickham.

Aia he kumu nui ʻelua e hiki ʻole ai i kekahi ke squat i kēia hohonu, e like me ke koʻi: Kau ʻoe me kou mau wāwae he hāiki paha a i ʻole he palena palena kou. Ka hoʻoponopono: "E hoʻāʻo e hoʻonui i kou kū ʻana i mea e kuʻekuʻe wāwae ai kou kuʻekuʻe wāwae a kihi iki hoʻi nā manamana wāwae," wahi a Ax. A laila, pahu i kou luʻu i hope a hoʻomau i ka hoʻohaʻahaʻa ʻana a hiki i kou hiki ke ʻoluʻolu. Inā ʻaʻole hiki iā ʻoe ke haʻahaʻa haʻahaʻa, ʻo ka neʻe kāu pilikia; e hoʻomaka i ka hoʻokomo ʻana i ka ʻūhā, ke kuli, a me nā kuʻekuʻe wāwae wāwae i kāu hana maʻamau. ʻO nā pahuhopu hoʻoneʻe punahele a Axe ka mea holo a ka mea holo, a akā he nui nā drills boosting mobility hiki iā ʻoe ke hoʻāʻo. (P.S. Ankle neʻe hiki ke hoʻololi i kou hiki ke squat hohonu pū kekahi.)

PSA aloha: He mea nui ka pae holoʻokoʻa holoʻokoʻa, akā ʻoi aku ka nui o ka palapala. E iho i lalo a hiki i kāu hiki ke ʻoluʻolu me ka ʻole o ka hoʻopilikia ʻana i ka palapala. (E hoʻāʻo hoʻi i ka squat therapy, kahi hana no ke aʻo ʻana i ke ʻano squat kūpono.)

ʻO ʻoe wale nō ke hana nei i nā Squats Air a i ʻole nā ​​Squats Back

"ʻAʻole hiki mai nā hopena mai kahi hana wale nō," i ʻōlelo ʻo Karena Dawn, he mea hoʻomaʻamaʻa pilikino pilikino, kumu aʻoaʻo pono, a me ka mea hoʻokumu pū o Tone It Up. E hoʻomohala i kahi ʻoi aku ka ikaika a piha hoʻi, ʻōlelo lākou he mea nui e hana i nā mākala mai nā kihi he nui.

"Nui a ʻokoʻa nā ʻano squat like ʻole e koho ai — nā squat hoʻi, nā squats mua, nā goblet squats, plié squats, squat jumps, a pēlā aku. , a me ka mea hoʻokumu ʻē aʻe o Tone It Up. (E ho'āʻo hou i nā ʻano hoʻoikaika kino i ka 30-Day Squat Challenge.)

ʻO ʻoe ʻo * Wale * Squatting

Maikaʻi loa nā squats, akā ʻaʻole lākou ka hana haʻahaʻo * wale nō i hiki ke kōkua i ka hoʻomohala ʻana i ke kaulahao hope (AKA nā mākala ma ke kua o kou kino). ʻO ia ke kumu e paipai ai ka poʻe loea i ka hoʻohui ʻana i nā hana gluteʻaʻole ʻo nā squats maʻamau wale nō hoʻi: E hoʻāʻo i nā squat sumo, nā mea make, nā lunges, a me nā kāʻei i hoʻopaʻa ʻia a i ʻole nā ​​clams e paʻi i nā ʻāpana like ʻole o kāu glutes, nā pūhaka, a me nā hamstrings. (Pili: 20 mau mea hoʻomaʻamaʻa kiʻekiʻe e hōʻike i kā lākou papa hana punahele punahele)

E noʻonoʻo e hoʻohui i nā loli a me nā hana unilateral i ka hoʻohuihui, e ʻōlelo ʻo Esther Avant, mea hoʻomaʻamaʻa pilikino ACE i hōʻoia ʻia a me ka mea hoʻomaʻamaʻa hōʻoiaʻiʻo ma Esther Avant Wellness Coaching. "ʻIke ʻia nā hip Hip e hoʻāla i nā glute i ʻoi aku ka maikaʻi ma mua o ka squat," i ʻōlelo ʻo ia. Ke hoʻāʻo nei i ka banded, body-weight, a me nā mea kaupaona ke kaupaona ʻia o ka neʻe-māka ʻana i ka neʻe ʻana. (BTW: Eia ka ʻokoʻa ma waena o ke alahaka glute a me ka thrust hip).

Nā hana unilateral-ʻo kēlā me kēia ʻano hana āu e hana ai i kēlā me kēia ʻaoʻao pākahi — e kōkua nō hoʻi e hoʻoikaika i kou puʻupaʻa ʻoiai e kōkua ana e hoʻoponopono i nā kaulike ʻole ma waena o nā ʻaoʻao. "Me nā hoʻomaʻamaʻa unilateral, e ʻike ʻoe i nā olonā o nā mākala āu i ʻike ʻole ai iā ʻoe," wahi a McCall. Hoʻohui, nā neʻe e like me ka squat split i hoʻokiʻekiʻe ʻia (a Bulgarian paha), nā wāwae make Romanian wāwae hoʻokahi, hoʻololi i nā lunges, a me nā kaupaona kaupaona e hoʻopili pū i kāu kumu.

ʻAʻole ʻoe e wahie pono ana

ʻAʻole hiki iā ʻoe ke kūkulu i nā pōpō kila me ka ʻole o ka papaʻai kūpono: "ʻO ka manaʻo o ka ʻai ʻana i ke koena calory hiki ke makaʻu maoli, akā pinepine ka mea e pono ai e kau maoli i ka nui o nā mākala," wahi a Avant. "ʻO kahi 100 a 300 mau calories hou aʻe paha ka mea āu e pono ai e kūkulu i nā glute ikaika, muscular me ka ʻole o ka kau ʻana i ka momona nui."

ʻO ka mua a ma hope hoʻi o ka hoʻolālā hoʻoikaika kino mea nui. Ma mua o kāu hoʻolālā, makemake ʻoe e ʻai a inu lawa i ka mana ma o kāu hoʻomaʻamaʻa me ka ʻole o ka ʻai nui ʻana hiki iā ʻoe ke manaʻo e heʻe a puni paha e noho ana i laila. (ʻO ka ʻoi loa, amiright?). "Inā ʻai kokoke i kāu hoʻolālā, koho i nā carbs digestible maʻalahi," i ʻōlelo ʻia e ka mea lapaʻau haʻuki i hōʻoia ʻia ʻo Rachel Fine M.S., R.D., C.S.S.D., C.D.N., ka mea nona ka To The Pointe Nutr. "Akā inā he ʻelua a ʻehā mau hola paha ma mua o kāu hoʻoikaika ʻana, e ʻai i ka pāʻina kaulike me nā carbs paʻakikī a me nā protein." (E hoʻāʻo i kekahi o kēia mau mea ʻono ma mua o kāu hoʻomaʻamaʻa hou ʻana.)

I ka wā hoʻoikaika kino, hoʻohana kou kino i nā hale kūʻai glycogen no ka ikehu, no laila ke hoʻomaʻamaʻa hope, makemake ʻoe e hoʻopiha hou i kēlā mau hale kūʻai e ka noshing ma luna o nā carbs — kahi a kou kino e wāwahi ai i glycogen, wahi a Fine. Makemake pū ʻoe i ka pau ʻana o ka protein protein, a kou mau mākala e pono ai e hoʻōla, wahi a Avant. "ʻO ka ʻimi ʻana no 1g protein i kēlā me kēia paona o ke kino-paona i kēlā me kēia lā kahi pahuhopu maikaʻi." (BTW, eia ke ʻano o ka ʻai ʻana o ka protein i ka lā kūpono.)

Kūleʻa nui ʻoe, a ʻaʻole lawa

Hoʻopili ka squatting i ke kumu Goldilock: ʻAʻole ʻoe makemake e squat liʻiliʻi, a ʻaʻole ʻoe makemake e squat nui loa.

Kuhi paha ia i ka manaʻo counter-intuitive, akā ʻo ka squatting pinepine ʻana hiki ke pale iā ʻoe mai ka ʻike ʻana i nā hopena — keu hoʻi inā kaumaha ʻoe i ka squatting. "Ke hana nei ʻoe i kahi hui muscle, makemake ʻoe e hāʻawi iā ʻoe iho i 48 mau hola o ka manawa hoʻōla ma waena o nā hāpai. I kēlā me kēia manawa ke hoʻomaʻamaʻa ikaika ʻoe, haki ʻoe i kou mau mākala i hiki iā lākou ke hoʻi ikaika," wahi a Dawn. ʻOiai makemake ʻoe e ulu i kēlā waiwai pio, ʻaʻole pono ʻoe e hana paʻakikī i kāu glute i nā lā ʻelua i ka lālani. (E nānā: Ehia mau manawa e hāpai ai ʻoe i kaumaha?)

"ʻO ka hoʻāʻo ʻana e lele i ka wā ʻaʻole e loaʻa hou ʻoe e like me ka hoʻāʻo ʻana e nānā i ke wikiō ma kāu kelepona me ka 10 pākēneka wale nō ka ikehu," ʻaelike ʻo McCall. (E hoʻāʻo i kēia mau hana ʻepekema e hōʻoia i ka wikiwiki e ola ai.)

ʻO kēlā, ʻaʻole hiki iā ʻoe ke squat i ʻelua mau manawa o ka mahina a ke manaʻo nei i nā hopena popo-popping. No nā hopena, he mōʻī wahine ke kūpaʻa, wahi a Wickham. AIM e ku i kāu mau glute ma ka liʻiliʻi hoʻokahi a ʻelua mau manawa i ka pule. (A mai hana wale hana i kāu glutes: Ke hana nei i kahi nui disproportionate o nā luʻi workouts hiki i kekahi hopena maikaʻi ʻole nā ​​hopena.)

Mākaukau e kūkulu i kahi waiwai? E hoʻāʻo i ka hana ʻoihana paʻakikī loa o nā manawa āpau.

Nānā no