No ke aha e lilo ai ka waiwai pio ikaika iā ʻoe i mea holo maikaʻi

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Hana paha ʻoe i nā squats no ke kumu like e hana ai kēlā me kēia iā lākou-e hoʻomohala i kahi puʻupuʻu ʻoi aku ka nui a ka nui. Akā inā ʻoe e nānā i ka hoʻokūkū hoʻokūkū Olumepika a me nā hoʻokūkū kahua, ʻike paha ʻoe i kahi denominator maʻamau i waena o nā mea haʻuki-kā lākou mau puʻupuʻu squat-sculpted ikaika. No laila he aha ka pilina i kāu hana glute a me kāu manawa holo? ʻO Jordan Metzl, MD, he kauka lapaʻau haʻuki ʻo ia kekahi no ka mea holo i ka holo, ua wehewehe e like me ka nui o ka nui o nā glutes ikaika i ka holo. Pane pōkole: ʻOiaʻiʻo, mea nui loa.

"ʻIke wau i mau tausani o ka poʻe holo i koʻu keʻena i kēlā me kēia makahiki me nā ʻeha, a ua ʻike wau i kahi kuhi hewa maʻamau a nā poʻe e hana nei ʻaʻole lākou i hoʻomaʻamaʻa ikaika i kahi ala e hōʻemi ai i ko lākou ʻeha holo, a ʻaʻole nō hoʻi lākou e hoʻoikaika. ko lākou mau puʻupuʻu," wahi a Metzl.

No ke aha lākou i mea nui ai? Inā nāwaliwali kou mau puʻupuʻu a ʻaʻole e komo i ka wā e holo ana ʻoe, ʻo ka nui o ka ikaika mai ka lepo e paʻi i kou mau liʻiliʻi liʻiliʻi, nāwaliwali nā hamstrings, hiki ke hopena i nā ʻeha bipi, nā ʻeha hamstring, a me nā ʻeha tendon Achilles. "ʻO ka hoʻoikaika ʻana i kāu mau glute e ʻae iā lākou e kaʻana a hōʻemi paha i ka ikaika ukana o kāu holo ʻana, e hoʻouka ana i nā mākala glute ʻoi aku ka nui a ikaika," wahi a Metzl. "Hoʻokumu pū nā glute i ka mana hou aku, no laila e holo wikiwiki a ʻoi aku ka maikaʻi." (E heluhelu i nā ʻōlelo aʻoaʻo a me nā hoʻopunipuni e pale aku i ʻelima mau ʻeha holo maʻamau.)

Manaʻo nui ʻo Metzl e pili ana i ka hana waiwai pio no ka poʻe kukini a ua hoʻomaka ʻo ia i kahi hui hashtag maikaʻi: #strongbutt, #happylife. Ua manaʻo ʻo ia i kahi inoa no ka mea e hana ʻia i ka poʻe ke hoʻohana ʻole lākou i kā lākou glute a pilikia ka holo ʻana ma ke ʻano he hopena: Weak Butt Syndrome, a i ʻole WBS. (Psst...E nānā i kēia mau ala 7 e lilo ai i mea holo maikaʻi me ka holo ʻole.)

No ka hōʻoia ʻaʻole ʻoe e iho mai me kahi hihia o WBS, e hoʻāʻo i ka hoʻomaʻamaʻa Ironstrength Metzl. Hoʻomaopopo ia i nā neʻe plyometric e kūkulu i nā glutes a me nā mākala hana ʻē aʻe e hana pū ke holo ʻoe-e hoʻāʻo i ka lōʻihi o hoʻokahi hola i hoʻokahi manawa o ʻelua mau pule. Makemake ʻoe e maʻalahi i ka lohi iki? Wahi a Metzl, he hoʻomaka maikaʻi ka hoʻomaʻamaʻa like plyometric jump squats, plyometric lunges, a burpees.

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