6 Xyaum kom Paub Koj Lub Taub Rau Hauv Puab
Muaj ntau tus neeg xav tone lawv cov taub qab thiab glutes, tab sis lawv yuav tsis paub txog txoj kev zoo tshaj plaws uas ua tau li ntawd.
Dab tsi yog qhov zoo tshaj plaws kev ncaws pob rau lub pob tw thiab glutes?
Qhov no yog cov lus nug uas ntau tus neeg xav paub txog lo lus teb rau.
Tseem ceeb ntawm Glutes
Cov glutes yog cov pob txha loj tshaj plaws thiab cov haib tshaj plaws. Lawv muab lub hwj chim tsim nyog rau kev txav thiab tso cai rau lub cev kom ceev txoj haujlwm tom qab txav mus los.
Cov leeg no yog qhov tseem ceeb rau kev ua ntau yam ntawm kev ua si, tshwj xeeb tshaj yog cov uas muaj xws li txhua yam kev khiav lossis dhia. Muaj ntau ntau hom kev ua si uas yog lub hom phiaj ntawm lub cev ncaj qha.
Raws li American Council on Exercise thiab cov kws tshawb fawb ntawm University of Wisconsin, La Crosse, qhov ua tau zoo tshaj plaws rau kev ua haujlwm rau cov nqaij ntshiv gluteus thiab ua lub zog taub qab muaj peev xwm yeej ntsuas tau.
Cov kws tshawb fawb thiab cov kws tshawb fawb no siv cov electromyographic (EMG) los soj ntsuam cov nqaij ntshiv ntawm 8 qhov kev ua haujlwm zoo nkauj . Lawv nrhiav tau zoo nkauj heev. Yog tias koj tab tom nrhiav txoj hau kev zoo tshaj plaws rau koj cov glutes, ntawm no yog lawv cov lus pom zoo.
Nws yog ib qho tseem ceeb kom nco ntsoov tias yog koj zaum rau feem ntau ntawm cov hnub, koj yuav muaj zog tsis muaj zog thiab tsis muaj zog, nrog rau kev thaiv ruaj ruaj thiab khij nyhuv flexors . Yog li, ua ntej kev dhia seev cev rau hauv cov kev ua kom muaj zog glute strengthening, nws yuav pab tau ua ntej ua Glute Activation Exercises thiaj li tau txais koj txoj kev tua hluav taws kom zoo ua ntej koj pib xyaum ua haujlwm.
Qhov Zoo Tshaj Tawm Zoo Tshaj Plaws
- Quadruped Ntsa Extensions
- Lunges
Tsis tas li ntawd saib: Nyiaj Siv Nyiaj Siv Nyiaj Suav Taug kev Dumbbell Lunge - Kauj ruam Ups
- Squats
- Plaub Hip Extensions
- One-Legged Squat
Coj zoo tshaj plaws rau Gluteus Maximus
Lawv cov kev tshawb pom tias txawm tias cov rooj zaum tsim ntau hom nqaij ntau dua ob txoj kab ntawm txoj kab rov tav thiab ntsug sab laug, muaj tsis muaj qhov sib txawv hauv EMG thaum piv rau lwm cov kev ua si.
Zoo Ce rau Gluteus Medius
Lub quadruped hip extensions, kauj ruam ib ce thiab lunges generated ho ntau dua kev ua kom muaj zog dua zaum ob. Cov kab rov tav thiab ntsug sab nraud yog qhov tsawg tshaj plaws ntawm kev ua si.
Zoo tshaj ce rau Hamstrings
Quadruped hip extensions, nce nto thiab lunges thiab plaub-txoj kev ntxig ntxig ntxiv pom muaj ntau yam EMG yam tshaj li cov rooj zaum. Cov kab rov tav thiab ntsug ceg presses ranked qis tshaj plaws hauv EMG kev ua si.
Raws li cov kws tshawb fawb "Muaj tsis muaj tseeb khiav, tab sis txoj kev tshawb no tau txiav txim siab txog tus nqi ntawm tsib qhov kev ua si - ib leeg ntiv taw, quadruped hip extensions , step-ups, lunges thiab four-way hyp extensions - zoo li lwm cov tshuaj zaum ob.
Tau qhov twg los
Glutes rau Max . ACE FitnessMatters • Lub Ib Hlis Ntuj / Lub Ob Hlis 2006.