Lebaka la # 1 Lebaka la hore Mosebetsi oa hau oa 'Mino ha o sebetse

Litaba

• Na U na le Eona? Teko
• Litokiso tse Potlakileng tsa ho Tsosa Booty ea Hao
• Tlhahlobo bakeng sa

Haeba u qeta lihora tse ngata u lutse deskeng letsatsi lohle, u ka ’na ua ba mohlaseluoa oa seoa se ntseng se hōla se bitsoang glute amnesia. Ho lokile, kahoo ha se lefu la seoa la 'nete (ha ho hlokahale hore u tšohe' me u ntše Ba shoele ba ntse ba tsamaea tsebo ea ho pholoha), empa eona ke bothata bo nepahetseng ba poso bo sa bonahaleng ho batho ba bangata.

Glute amnesia e hlaha ka mabaka a 'maloa: Ha u lutse nako e telele (joaloka mosebetsing kapa u emetse sephethephethe), mesifa ea hau butle-butle e ikamahanya le boemo ba hau bo tlohelang mesifa ea hao ea hip flexor e khutšoanyane' me mesifa ea hau e lelefala. Matšoao a hau a mokokotlo oa mokokotlo le letheka li qala ho lefella bosholu ba hau bo fokolang. Ha nako e ntse e feta, 'mele oa hau o nka hore mesifa e loketseng e ke ke ea khona kapa e ke ke ea etsa mosebetsi. Ha ho fihla nako ea ho sebetsa, 'mele oa hau o sebelisoa haholo ho matšeliso ana hoo mesifa e sekiselitsoeng e hulang letho; e se e le nako e telele esale ba kengoa tšebetsong hoo ba seng ba lebetse mokhoa oa ho kopanela, ka hona amnesia. Ha nako e ntse e ea, boikoetliso ba hau bo ka 'na ba tiisa ho se leka-lekane hona, ho ntšetsa pele bothata (wompwomp), ke ka lebaka leo u kanna oa se bone liphetho tseo u li batlang.

Na U na le Eona? Teko

Qala ka ho robala ka mokokotlo maoto a bataletse fatše. Ka bonolo phahamisetsa letheka siling 'me u tšoare metsotsoana e ka bang mehlano. Ke mesifa efe eo u utloang e hohela ho boloka letheka le phahame? Haeba u ntse u tsikitlanya manamane a hao kapa haeba mokokotlo oa hao o ka tlaase o u hoeletsa, ho ka etsahala hore ebe u hlasetsoe ke glute amnesia. E latelang, sheba boemo ba hau ka seiponeng se bolelele bo felletseng. O na le arch e kholo mokokotlong oa hau o tlase? Sena se bitsoa lordosis (aka ho koala mokokotlo oa hau le ho mamarela mokokotlo oa hau le Nicky Minaj o soabile). Sena se bolela hore maqhubu a hau (le mantlha) a ntse a le monyane lehlakoreng la botsoa mme a sa kopanele ka ho lekana ho boloka mokokotlo o matla, o sa nke lehlakore. Mokokotlo o mong mokokotlong oa hau o ka tlase o tloaelehile, empa haeba o tlisoa ka mokhoa o feteletseng, li-intervertebral discs pakeng tsa vertebrae mokokotlong oa hau li ka senyeha 'me ha nako e ntse e ea e-ba li-disc herniations le mahlaba a mang a mangata a tlaase.

Litokiso tse Potlakileng tsa ho Tsosa Booty ea Hao

Kahoo butt ea hau esale e tobetsa konopo ea snooze. Ke nako ea ho tsoha! Latela litokiso tsena tse bonolo ho lokisetsa maqhubu a hau bakeng sa boikoetliso bo hlollang le ho etsa bonnete ba hore ba sebeletsa ea hau ka botlalo mofufutso sesh.

1. Fumana ho thetheha: Ntlha ea pele, qeta nako e itseng u ntse u phutha letheka la hau. Ha mesifa ena e khutsufatsoa, ​​ha e le hantle e mafolofolo 'me e tla be e le boima ba boikoetliso ba hau. Ha u li ntša, u tla lokolla tsitsipano ka har'a lisele tse hokahaneng tse li phuthetsoeng ka boemo bona bo thata. Sena se tla etsa hore li-flexible tsa letheka la hau li khutlele morao, 'me u founele li-glutes tsa hau hore li tsoe ho eona' me li sebetse! Qala ka ho phallela bokantle ba lirope tsa hao – etsa bonnete ba hore u khomarela feela mesifa e bilikang eseng manonyeletso kapa lefufuru. Mona ke mokhoa oa ho sebelisa foam roller.
2. Lokisetsa mesifa: Nehela metsotso e mehlano pele ho boikoetliso ho etsa hore glute e sebetse ho etsa bonnete ba hore ba tsohile 'me ba' em pele u kenella linthong tse matla tsa ho ikoetlisa. Leka li-hip rocks tse bonolo ho senya tloaelo ea hau ea hyperextension ea mokokotlo o ka tlase. Ebe u nka bando e nyane ea letsoho ebe u e thatela mangoleng a hau. Lala mokokotlong oa hau ho qala marokho a noka (teko e tloha pele). Tsepamisa maikutlo ho phunyeletsa maotong a maoto a hau ha u ntse u boloka tsitsipano e sa feleng lebanteng. Sena se tla tsosa mesifa ea hau e meraro ea glute. (Lipesaleme: Hona hape ke mokhoa o tsotehang oa ho hlaphoheloa ka mafolofolo ho superset le li-deadlifts tsa hau.) Leka ho bula le ho koala mangole (clamshell) le sehlopha se ntse se phuthetsoe ho futhumatsa glute medius le glute minimus (mesifa e tsitsitseng) pele u tsamaea.
3. Ela hloko: Bapisa li-Exex tsa hau le karolo e thata ka ho fetisisa ea boikoetliso bofe kapa bofe. Sena se tla thusa nako ea ho sebelisana ha mesifa bakeng sa ts'ebetso e nepahetseng, 'me ka lehlakoreng le leng, sephetho. Mohlala: Potlaka kapele ha u ntse u fihla tlhorong ea kettlebell ea hau. Exhale ke mohopolo oa hau oa ho pepeta setono sa hau le mokokotlo joalo ka whoa. Sena se tla fetoha sebopeho sa bobeli, mme o tla nts'etsapele tlhokomeliso ea mesifa ho letsetsa mesifa e nepahetseng ka nako e nepahetseng.
4. Bulela: Ha o qala ho hlokomela hore na boitlamo bo botle ba glute bo ikutloa joang, o ka etsa ba bang hantle hape ba bang ... eseng haholo. Ema moo! Ka ho ithuta eng ha e etse joalo ikutloa hantle, butle-butle u tla ntlafatsa tlhokomeliso ea hau ka seo etsa.
5. Tseba mehato ena: Iketsetse likhahla tsa hau tsa glute le letheka ka tsena li-ikoetlisa tse 7 tse loantšang lefu la butt.

Liz Doupnik ke NSCA Certified Personal Trainer ea lulang le ea sebetsang New York City.

Tlhahlobo bakeng sa