Lipompompo tsa Frog ke Eng, 'me Na li Lokela ho Eketsoa ho Li-Glute Workouts tsa Hau?

Litaba

• Boikoetliso ba pompo ea Frog ke eng?
• Melemo ea boikoetliso ba Pump ea Frog
• Mokhoa oa ho etsa boikoetliso ba pompo ea Frog
• Ke Mang ea Lokelang ho Etsa Lipompo tsa Frog?
• Mokhoa oa ho eketsa lipompo tsa Frog ho Workout ea hau
• Tlhahlobo bakeng sa

Har'a boikoetliso bohle boo u ka bo eketsang mosebetsing oa hau oa ho ikoetlisa, pompo ea frog e kanna ea ba e sa hlakang ka ho fetesisa. Hase feela hore u kenya letheka moeeng 'me u le bitsa boikoetliso, empa mangole a hao a hasane ka ntsu ho etsa hore ntho eohle e re hopotse ka leeto la gyno ho fapana le ho ikoetlisa. Leha ho le joalo, litsebi li ka u joetsa hore leha ho le joalo, ho bohlokoa ho tseba boikoetliso ba pompo ea frog - ho sheba ka thoko ho lokela ho nyatsuoa.

Ho ka utloahala eka ke feshene e makatsang, empa "pompo ea senqanqane ke eseng boikoetliso bo bocha - bo 'nile ba sebelisoa ka lilemo ka matla, Pilates, le lihlopha tsa yoga ka ho tšoana," ho ea ka Anel Pla, CPT, mokoetlisi oa botho ea nang le Simplexity Fitness. 'Me u se ke ua e senya ka ho shebahala feela, pompo ea frog e tšoaneloa ke sebaka se potolohang. boikwetlisong ba hao.

Ithute haholoanyane ka boikoetliso ba pompo ea senqanqane le lipoho tsohle tsa eona tse hapuoeng.

Boikoetliso ba pompo ea Frog ke eng?

E entsoe ke mokoetlisi Bret Contreras (ea tsejoang ka hore ke Glute Guy) lipompo tsa senqanqane ke ngoana oa lerato oa serurubele se otlolohileng le borokho ba glute. Ha e le hantle, o paqame ka mokokotlo, tlisa maoto a hao hore a qete mangole, 'me u otlolle letheka, o hlalosa mokoetlisi oa matla Albert Matheny, RD, CSCS, COO oa ARENA Innovation Corp, le mothehi-'moho oa SoHo Strength Lab e New York City. Ke mokhoa o ts'oanang oa motsamao joalo ka borokho bo benyang, empa maoto a hau a le sebakeng se fapaneng.

Melemo ea boikoetliso ba Pump ea Frog

Taba e ka sehloohong ea botumo ba boikoetliso ba pompo ea frog ke hore na e arola hantle hakae le ho matlafatsa mesifa ea hau ea glute. Ka ho khetheha, e kenyelletsa gluteus maximus (mosifa o moholo ka ho fetisisa, o sebetsang ho holisa letheka le ho potoloha maoto a hau ka ntle) le gluteus minimus (mosifa o monyane ka ho fetesisa, o ka tlasa gluteus maximus le gluteus medius, mme o o lumella ho tsamaisa maoto ka ntle le ho a potoloha ka hare), ho latela Pla.

O re: "Ha mesifa ea glute e le matla, ho leka-lekana ha hao ho ntlafala, u na le bohloko bo fokolang, 'me u na le molemo o eketsehileng oa ho shebahala hantle," o re. Ho ba le khanya e matla ho tla u lumella ho qeta ka mokhoa o sireletsehileng eseng feela ho ikoetlisa empa le mesebetsi ea letsatsi le letsatsi.

Ho feta moo, boikoetliso ba pompo ea lihoho bo sebetsa mesifa ena ntle le ho hloka moroalo o mong, e etsa hore e be molemo haholo ho batho ba nang le maqeba a mangole kapa maqaqailaneng a ba thibelang ho etsa boikoetliso bo matla ba ho matlafatsa botenya joalo ka "barbell back squat", goblet squat. , kapa li-squats tse ka pele. Batho bana ba ka 'na ba fumana hore ho etsa lipompo tsa frog tse boima ke mokhoa oa ho eketsa mojaro ntle le ho baka bohloko bo tloaelehileng. (Leka boikoetliso bona ba HIIT ba mofuta oa litebele bo etselitsoeng batho ba nang le mahlaba a mangole.)

Lipompo tsa senqanqane li boetse li u thusa ho ithuta ho ts'oara mesifa ea hau ea boreleli sebakeng sa pele e le hore o tle o rue molemo haholo mokhatlong ona le boikoetliso bo bong bo shebaneng le mmele o tlase.Pla o re: "Batho ba bangata ba qeta letsatsi lohle ba lutse ba sebetsa ka pel'a komporo, ba tšoarelletse ka har'a sephethe-phethe, kapa ba lutse setulong ba sa kopane le mesifa ea bona." Nako e telele, sena se ka thibela bokhoni ba hau ba ho kenya letsoho hantle (mme ka hona ho hira) mesifa eohle e ka har'a butt ea hau. Ka kakaretso, sena se tsejoa e le lefu la 'mele o shoeleng,' me ha nako e ntse e ea ho ka lebisa ho thatafallweng ke letheka, mahlaba a kopaneng, le mahlaba a mokokotlo kapa mathata, ho latela Pla.

Leha ho le joalo, lipompo tsa senqanqane li ka sebelisoa ho koetlisa 'mele ho kopanya li-glute tse fokolang le tse khathetseng. Hobane letheka la hau le maemong a potolohileng kantle, o khona ho kenya tšebetsong glute ea hau ho feta kamoo o leng teng mesebetsing e meng e mengata ea bohloeki, ho kenyelletsa borokho bo tloaelehileng ba glute, ho hlalosa Pla. O re: "Ha ho na boikhethelo ntle le ho sebelisa li-glutes tsa hau ho tloha sebakeng sena [se bapalang]." Etsa lihlopha tsa boikoetliso ba pompo ea senqanqane khafetsa (ke hore, makhetlo a mabeli ka beke), 'me o tla khona ho thibela lefu la mofere-fere' me o ithekele matla a hau a maholo hore o tle o tsebe ho phahama le ho matha kapele, o re.

Lipompo tse ling tsa mesifa ea senqanqane li thusa ho matlafatsa? Ho latela Pla, mesifa ea hau ea noka. 'Me hobane li sebetsa mesifa ea noka ea hau ho tsoa ho lipompo tse pota-potiloeng ka ntle, lipompo tsa frog li na le molemo o eketsehileng oa ho thusa ho ntlafatsa ho tsamaea ha letheka ka kakaretso, e leng seo re ka tobanang le sona, boholo ba rona re ka se sebelisa. (Bona haholoanyane: Mokhoa o Molemo ka ho Fetisisa oa ho Koetlisa Ho Fokotsa Mesifa e Thata le Ho Eketsa Boikarabello).

Mokhoa oa ho etsa boikoetliso ba pompo ea Frog

Hore na o etsa lipompo tsa senqanqane sa 'mele kapa lipompo tsa senqanqane ka boima ba' mele, boloka mehato ena e mehlano ho tloha Pla kelellong ho netefatsa sebopeho se nepahetseng. (U ka sheba hape video ena ea YouTube e bonts'a Contreas e qhekella pompo ea senokoane sa 'mele le dumbbell.)

1. Thetsa ka mokokotlo 'me u tlise bohato ba maoto a hau hore o be "senqanqane" (kapa "serurubele"), o thellela maoto a hau haufi le mofeng oa hau kamoo ho ka khonehang.
2. Haeba u etsa boikoetliso ka boima ba 'mele oa hao feela, u ka leka ho etsa litebele ka matsoho a hao le ho boloka likhapha tsa hau fatše, kahoo liphatla tsa hau li pota-potile fatše. U sebelisa sesebelisoa? E tšoare ka mahlakore ka bobeli ha u e phomotse thekeng.
3. Ka mor'a moo, hula konopo ea mpa ea hau fatše ho ea bohareng ba karolo ea hau.
4. Tlanya mokokotlo oa hau o ka tlase fatše. Ebe u boloka selelu sa hau se kene molaleng oa hau, likhopo le mahetla fatše, u hatelle fatše ka mahlakoreng a maoto a hao 'me u hatelle letheka la hao ho isa letheka ho ea siling.
5. Emisa ka holimo pele u theolela sekoti sa hau fatše ka taolo. Pheta.

Matheny o khothaletsa ho shebella video ea boikoetliso e kenyelletsang mantsoe, pele o e leka.

Ke Mang ea Lokelang ho Etsa Lipompo tsa Frog?

Batho ba bangata ba ka rua molemo boikoetlisong ba pompo ea senqanqane. Haholo-holo e ntle ho batho ba bileng le bothata ba ho kenya tšebetsong glutes tsa bona nakong e fetileng, kapa ba tloaetseng ho ikoetlisa ka 'mele o tlase le glute, ho bolela Pla.

Seo se boletse, Contreras o hlokometse hore ha se ea motho e mong le e mong. Sengoliloeng sa Instagram, o itse hoo e ka bang karolo ea boraro ea batho e ke ke ea utloa lipompo tsa senqanqane ka lebaka la ponahalo ea tsona ea letheka le sebopeho sa eona. Contreras o fana ka maikutlo a "ho etsa liteko ka bophara ba boemo, maoto a maoto, ho koetela / ho potoloha ka ntle, botebo le ho sekama ha pelvic molemong oa ho tseba phapang e sebetsang hantle ho uena." Leha ho le joalo, haeba boemo ba senqanqane bo sa utloe bo nepahetse, u se ke oa bo etsa, o re. Haeba e le uena, leka borokho ba glute bo moqotetsane kapa bo pharaletseng.

Pontšo e le 'ngoe e hlakileng ea hore u tlōle lipompo tsa frog ke haeba ho tsamaea ha letheka ha ho u lumelle hore u kene sebakeng sa serurubele hantle. Maemong ana, Matheny o etsa tlhahiso ea ho etsa marokho a mantlha a letheka, ho fapana. O re: "[Tsena] li hloka ho buleha hanyenyane mathekeng. "O ka fetola le lipompo tsa senqanqana e le hore letheka la hao le se ke la buleha hanyane ka hanyane, 'me butle-butle la eketsa letheka la letheka ha nako e ntse e tsamaea."

Mokhoa oa ho eketsa lipompo tsa Frog ho Workout ea hau

Hantle-ntle hore na u kenya lipompo tsa senqanqane joang ho tla itšetleha ka boemo ba hau ba ho ikoetlisa, mokhoa oa ho ikoetlisa le lipakane tsa ho ikoetlisa. Empa ka kakaretso, Pla e khothaletsa ba qalang ho etsa lihlopha tse 3 tsa ba 12 ho isa ho ba 20, le hore baatlelete ba tsoetseng pele haholo ba etse li-3 tsa li-reps tse 30 ho isa ho tse 50. O re: "Khetho e 'ngoe ke ho e etsa koetliso ea pompo ea lihoho le ho etsa li-reps tse ngata ka motsotso."

Hang ha bophahamo bo phahameng ba (3 × 50) bo se bo le bonolo, Matheny o khothaletsa ho thatafalletsa motsamao ka ho eketsa lihlopha tsa ho hanyetsa kapa li-dumbbells lipompong tsa hau tsa senqanqane. O ka eketsa mojaro motsamaong ka mini barbell, kettlebell, kapa slam ball. Khopotso: Kaha pompo ea senqanqane e sebetsa e le ntho e ntle e kenyang letsoho, lifters le tsona li ka li etsa e le karolo ea mofuthu o futhumetseng ho lokisetsa mesifa bakeng sa letsatsi la likoti.

Tlhahlobo bakeng sa