Gluteus maximus

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Gluteus maximus

Zochita za Gluteus Maximus ndizochita zolimbitsa thupi zomwe zimalimbitsa ndikulimbitsa minofu ya glute, kupititsa patsogolo mphamvu zam'munsi zonse ndikuwongolera kaimidwe. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, omwe amafunitsitsa kupititsa patsogolo mphamvu zawo zapansi kapena kusefa matako. Kuchita masewera olimbitsa thupi kungathandizenso kukhazikika, kupititsa patsogolo masewera olimbitsa thupi, komanso kuchepetsa kupweteka kwa msana, kumapangitsa kukhala kopindulitsa pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gluteus maximus

• Gona chagada pansi ndi mawondo akuwerama ndi mapazi pansi. Onetsetsani kuti mapazi anu ali motalikirana ndi chiuno.
• Ikani manja anu pansi pambali panu, manja pansi.
• Kukankhira zidendene zanu, kwezani m'chiuno mwanu pansi pofinya glutes, kusunga msana wanu molunjika.
• Gwirani pamwamba kwa masekondi angapo, kenaka muchepetse mchiuno mwanu pang'onopang'ono kubwerera kumalo oyambira.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Gluteus maximus

• Kutenthetsa: Musanayambe ndi masewera olimbitsa thupi, nthawi zonse onetsetsani kuti mukuwotha bwino. Izi zitha kuphatikiza ma cardio opepuka kapena ma dynamic stretches. Izi zimathandiza kukonza minofu yanu ndikupewa kuvulala. Kudumpha kutentha ndi kulakwitsa kofala komwe kungayambitse kusokonezeka kwa minofu.
• Kuchulukirachulukira: Kuti mugwire bwino ntchito yanu ya gluteus maximus, muyenera kuwonjezera pang'onopang'ono kuchuluka kwa masewera olimbitsa thupi pakapita nthawi. Izi zitha kuchitika powonjezera kulemera, kuchita ma reps ambiri, kapena kukulitsa zovuta zolimbitsa thupi. Cholakwika chofala ndikumamatira ku chizoloŵezi chomwecho kwa nthawi yayitali, zomwe zingatheke

Gluteus maximus Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gluteus maximus?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi kuti alimbitse minofu ya Gluteus Maximus, yomwe ndi minofu yayikulu kwambiri m'matako. Nawa machitidwe osavuta oyambira: 1. Squats: Imani ndi mapazi anu motalikirana ndi mapewa m'lifupi. Tsitsani thupi lanu momwe mungathere pokankhira m'chiuno mwanu ndikugwada mawondo anu. Imani pang'onopang'ono, kenako pang'onopang'ono muzikankhira nokha kumbuyo komwe munayambira. 2. Glute Bridge: Gona kumbuyo kwanu ndi mawondo anu akuwerama ndipo mapazi anu ali pansi. Kwezani chiuno pansi kuti thupi lanu lipange mzere wowongoka kuchokera pamapewa mpaka mawondo anu. Imani pang'onopang'ono ndipo muchepetse thupi lanu pang'onopang'ono kubwerera pansi. 3. Masitepe: Imani kutsogolo kwa benchi kapena sitepe ndikuyika phazi lanu lakumanzere mwamphamvu pamasitepe. Kankhirani thupi lanu mmwamba mpaka mwendo wanu wakumanzere ukhale wowongoka. Tsitsani thupi lanu pansi mpaka phazi lanu lakumanja likhudze pansi ndikubwereza. 4. Mapapo: Imani ndi mapazi anu motalikirana m'lifupi m'lifupi ndi manja anu

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gluteus maximus?

• Gluteus minimus, yaying'ono kuposa Gluteus maximus, ili pansi pa Gluteus medius.
• Piriformis, ngakhale kuti si gawo la banja la Gluteus, amagwira ntchito limodzi ndi Gluteus maximus kuthandizira kuzungulira kwa chiuno ndi kukhazikika.
• Minofu ya Superior gluteal, pomwe siili yayikulu ngati Gluteus maximus, imathandizira kulanda ndi kuzungulira kwa chiuno.
• Minofu ya Inferior gluteal, minofu ina yaying'ono, imathandizira Gluteus maximus mu kufalikira kwa chiuno ndi kuzungulira kozungulira.

Izinto zokufunda ezishisa ezivumelekile Gluteus maximus?

• Mapapo amagwira ntchito ya gluteus maximus, hamstrings, ndi quadriceps, kupereka masewera olimbitsa thupi omwe amalimbitsa thupi lonse lapansi ndikuwonjezera kugwirizana, zomwe zimathandizira ntchito za gluteus maximus.
• Ma Deadlifts ndi masewera olimbitsa thupi amphamvu omwe amaphatikizana ndi gluteus maximus pamene akugwira unyolo wonse wapambuyo, kuphatikizapo m'munsi kumbuyo, hamstrings, ndi glutes, kuwongolera kaimidwe ndikuthandizira kupewa kuvulala kwa msana.