Gluteus maksimas we de na di bɔdi
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Gluteus maksimas we de na di bɔdi
di Gluteus Maximus εksεsayz na wok we dεn tכk bכt we de fכs fכ strכng εn tכn di glut mכsul dεm, we de εnhans di כvala lכw bכdi trεnk εn impruv di posture. I fayn fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, we gɛt di aim fɔ mek dɛn bɔdi strɔng ɔ fɔ mek dɛn bɔdi skata. If yu du dis ɛksesaiz, i kin mek yu stebul bak, i kin mek yu ebul fɔ du atletik, ɛn i kin mek yu nɔ gɛt pen na yu bak, ɛn dis kin mek i fayn fɔ ad to ɛni fitnɛs rutin.
Okukubidde ku: Nkugiyigisa Gluteus maksimas we de na di bɔdi
- Led na yu bak na grɔn wit yu ni dɛn bɛn ɛn yu fut dɛn flat na grɔn. Mek shɔ se yu fut dɛn de apat lɛk yu hip.
- Put yu an dɛn na grɔn nia yu, yu an dɛn dɔŋ.
- We yu de push yu il, es yu hip dɛn kɔmɔt na grɔn bay we yu de swɛt yu glut dɛn, ɛn mek yu bak stret.
- Hol am na di tap fɔ sɔm sɛkɔn, dɔn smɔl smɔl, put yu hip dɛn dɔŋ bak to di say we yu bigin.
- Ripit dis ɛgzampul fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Gluteus maksimas we de na di bɔdi
- Wom Up: Bifo yu bigin wit ɛni intens wokɔt, mek shɔ ɔltɛm se yu wam yusɛf fayn fayn wan. Dis kin inklud layt kardio ɔ dinamik strɛch. Dis kin ɛp fɔ rɛdi yu mɔsul dɛn ɛn mek yu nɔ wund. Fɔ skip fɔ wam yusɛf na mistek we kɔmɔn we kin mek yu mɔsul dɛn strɛs.
- Progressive Overload: Fɔ mek yu gluteus maximus wok fayn fayn wan, yu nid fɔ inkrisayz di intensiti fɔ yu wokɔt smɔl smɔl as tɛm de go. Dis kin bi bay we yu ad mɔ wet, du mɔ reps, ɔ mek di ɛksesaiz kɔmpleks mɔ. Wan mistek we dɛn kin mek na fɔ stik to di sem rutin fɔ lɔng tɛm, we kin
Gluteus maksimas we de na di bɔdi Ebitala by'omuyigiriza
Mwebale kuteekamu Gluteus maksimas we de na di bɔdi?
Yɛs, di wan dɛn we de bigin fɔ du ɛksɛsayz kin rili du ɛksɛsayz fɔ mek di Gluteus Maximus mɔsul strɔng, we na di mɔsul we big pas ɔl na di bɔdi. Na sɔm ɛgzampul dɛn we fayn fɔ di wan dɛn we de bigin fɔ du am: 1. Skwat: Stand wit yu fut dɛn we de nia yu sholda-wid. Lɔs yu bɔdi as fa as yu ebul bay we yu push yu hip dɛn bak ɛn bɛn yu ni dɛn. Stɔp, dɔn push yusɛf bak smɔl smɔl na di say we yu bigin. 2. Glute Brij: Ledɔm na yu bak wit yu ni dɛn bɛn ɛn yu fut dɛn flat na grɔn. Rayt yu hip dɛn kɔmɔt na grɔn so dat yu bɔdi go mek wan stret layn frɔm yu sholda te to yu ni dɛn. Stɔp na di tap dɔn slow slow fɔ put yu bɔdi dɔŋ bak na di flɔ. 3. Step-Ups: Tinap bifo bɛnch ɔ stɛp ɛn put yu lɛft fut fayn fayn wan na di stɛp. Push yu bɔdi ɔp te yu lɛft an stret. Lɔs yu bɔdi bak dɔŋ te yu rayt fut tɔch di flɔ ɛn ripit am. 4. Lɔng: Tinap wit yu fut dɛn we de hip-wid ɛn yu an dɛn
Ki kitiibwa eby'okukozesa omuntu Gluteus maksimas we de na di bɔdi?
- Di Gluteus minimus, we smɔl pas di Gluteus maximus, de dairekt ɔnda di Gluteus medius.
- di Piriformis, pan כl we i nכ de pan di Gluteus famili, i de wok klos wit di Gluteus maksimas fכ sכpכt di hip rotashכn εn stεbiliti.
- di Superior gluteal mכsul, pan כl we i nכ big lεk di Gluteus maximus, i de εp fכ abdukshכn εn rotashכn fכ di hip.
- di Infεriכs gluteal mכsul, we na כda sכmכl mכsul, de sכpכt di Gluteus maksimas insay hip εkstenshכn εn lateral rotashכn.
Eby'okukozesa omulungi okugabana n'eby'omanyi Gluteus maksimas we de na di bɔdi?
- di lכng dεm de wok di gluteus maximus, hamstrings, εn quadriceps, we de gi bεlε wokכt we de mek di כl lכw bכdi strכng εn i de mek di kכdכnayshכn bכku, we in tכn de sכpכt di wok dεm we di gluteus maximus de du.
- di dεdlift na pawaful εksεsayz we de kompliment di gluteus maksimas as i de εngage di כl posita chen, inklud di lכw bכk, di hamstring dεm, εn di glut dεm, we de mek di poshכn bכku εn i de εp fכ mek i nכ gεt bak injuri.
Amagamba ag'ewayogenze Gluteus maksimas we de na di bɔdi
- Bɔdi wet glut ɛgzampul dɛn
- Gluteus Maximus wokɔt fɔ wok
- Ɛksesaiz dɛn we de mek yu hip strɔng
- Bɔdi wet ɛksesaiz fɔ hip
- Gluteus maksimas bɔdi wet trenin
- Fɔ mek di glut mɔsul dɛn strɔng
- Wokɔt na os fɔ glut
- Ɛksesaiz fɔ mek yu hip strɔng
- Bodiweit hip wokɔt dɛn
- Gluteus maksimal ɛksesaiz dɛn we de mek pɔsin strɔng