Ukomelezwa kweGluteal ngasemva

Namhlanje, kunanini na ngaphambili, abantu abawukhuthazi umzimba kwaye bahlala phantsi ixesha elide kubangela ukuba imisipha ye-gluteus isetyenziswe ngaphantsi kwaye ibe buthathaka. Ubuthathaka, ungasebenzi, okanye ukuqinisa gcoba kunokubangela ukungazinzi kumqolo ongezantsi, isinqe, kunye ne-pelvis ukuba itshintshe ngaphandle kokulungelelaniswa. Oku kukhokelela kwiintlungu ezisezantsi kunye neempundu. Intlungu ihlala ibuhlungu, ibuhlungu, i-pulsating, ngoko xa ishukuma, iphakama, ibetha kwaye ihlaba. Ukuzivocavoca ukomeleza i-Gluteal kunokomeleza imisipha kunye nokunciphisa intlungu.

Ukomelezwa kweGluteal

Umntu ngamnye unephysiology ekhethekileyo. Umzimba ukhula ngokulinganayo njengoko umntu ethanda elinye icala okanye indawo yomzimba ngaphezu kwelinye. Oku kunokubangela ukungalingani kwinkqubo ye-muscular, ekhokelela kwindawo engafanelekanga eyenza intlungu. Amaqela ezihlunu axhasa umqolo ongezantsi aquka:

• Izihlunu ezingapheliyo
• Iqela le-gluteal muscle libandakanya:
• Gluteus Maximus
• Gluteus medius
• Gluteus minimus
• Izihlunu zePelvis
• hamstrings
• IiQuadriceps

Ngamanye amaxesha, uphuhliso okanye ukungabikho kwenqanaba lamandla aphezulu omva womntu nako kunokuchaphazela ubungakanani boxinzelelo kumqolo osezantsi.

Umahluko wokomeleza iGluteal

Amalungu amaninzi adibanisa kule ndawo enokuba neengxaki zokusebenza. Izihlunu kumqolo ongezantsi zifuna:

• Lolonga
• Ukuphumla
• Ixesha lokubuyisela
• Ukolulwa
• Uqeqesho lokushukuma - umzekelo, ukuqengqa amagwebu

Uzelule

Ukolula kuvumela umzimba ukuba uphucule imida yokuguquguquka kwawo kunye nokuhamba. Uninzi lwezolulo lubandakanya i-hip joint, njengoko le yenye yezona ndlela zisebenzayo zokukhulula imimandla ye-gluteal. Kubalulekile ukufudumeza izihlunu kancinci kunye nomsebenzi olula ngelixa uzolula ukuba zolule ngokwendalo.

Uhleli uMzobo 4 Wolule

• Ukuhlala esitulweni.
• Wela umlenze wasekunene ngasekhohlo.
• Ngeqakala lasekunene liphumle kwidolo lasekhohlo.
• Kufuneka ifane nenani lesi-4.
• Gobela phambili kwi-hip, ubeke uxinzelelo oluncinci kumlenze wasekhohlo.
• Bamba oku kolula imizuzwana elishumi elinamashumi amabini.
• Yolula elinye icala.
• Ukubeka unyawo lwasekhohlo edolweni lasekunene.
• Phinda oku kathathu.

Inja ezantsi

le ukuma kweyoga ibamba yonke imisipha ngasemva. Nge-glutes phezulu kule ndawo, iyabanyanzela ukuba basebenze, bavumele ukuba banwebe ngokupheleleyo.

• Bamba le pose kwaye ugxininise ingqalelo kwi-glutes.
• Khupha umva kancinci.
• Ziva ukolula kwisihlalo se-glutes.
• Gcina imizuzwana ye30.

Uqheliso lomsebenzi

Ibhulorho yeGlute

• Lala ngomqolo iinyawo zithe tyaba phantsi.
• Amadolo agobile.
• Ngasemva-isiphelo siphumle emhlabeni.
• Yenza i-glutes.
• Tyhiliza isiphelo esingasemva ukuze wenze ibhulorho.
• Gcina imizuzwana ye60.
• Phinda kathathu.

Swiss umthambo Uzinzo Ball Wall Squat

Squats ngokwemvelo zibandakanya i-glutes. Oku kukwahluka kwi-squat egxile ekuphuhliseni amandla e-gluteal.

• Yima umqolo ujonge eludongeni.
• Beka ibhola yozinzo yaseSwitzerland phakathi kodonga nangasemva.
• Ncama emva ebholeni ukuze ulungelelane.
• Nciphisa i-torso de amadolo afikelele kwi-90 degrees.
• Buyela ekumeni.
• Phinda uphindaphinde ezilishumi.
• Yenza iiseti ezintathu.

---

UkuBumbiswa kweBhunga

---

Uhlalutyo Isixhobo esisebenzayo

Amathuba okunyusa umthambo akhokelela abantu kwicala elifanelekileyo. Esona sizathu siqhelekileyo sokunciphisa kunye nokuyeka utshintsho olunempilo kukungabikho kwenkuthazo kunye nempendulo. Izicwangciso ezibonelela ngengxelo ekhawulezileyo zibalulekile:

• Ukubeka iliso kwinkqubela phambili yokuseka isiseko.
• Zibekele usukelo olufanelekileyo nolufikelelekayo.
• Landela utshintsho ngokuhamba kwexesha.
• Qinisekisa impumelelo.

Ukubeka iliso kutshintsho ngesikali esilula sobunzima okanye i-Body Mass Index calculator ibonelela ngesakhono esilinganiselweyo sokulandelela ngokuchanekileyo utshintsho ebonisa kuphela utshintsho lobunzima kwaye ungalandeli inkqubela ekuzuzeni imisipha okanye ukulahleka kwamafutha. Ngaphantsi kwemizuzwana ye-45, uvavanyo lwe-InBody lubonelela ngoogqirha, abaqeqeshi, kunye nabanyangi bomzimba ekulula ukuyiqonda, imilinganiselo echanekileyo nenenjongo yokuvavanya ukwakheka komzimba okubandakanya:

• Ukuvavanya ukuhanjiswa kwemisipha.
• Iindawo ekujoliswe kuzo zenziwe buthathaka yimeko okanye ukwenzakala.
• Ukuchonga ukungalingani kwemisipha kunye namafutha kwindawo nganye yomzimba.
• Ukubeka iliso utshintsho ukugqiba ukusebenza kwesicwangciso sonyango, inkqubo yokuzilolonga, kunye nesicwangciso sokutya ukuqinisekisa impumelelo yexesha elide.

Ucaphulo

Akuthota, Venu et al. "Imigaqo yozinzo olungundoqo." Iingxelo zangoku zamayeza ezemidlalo vol. 7,1 (2008): 39-44. doi:10.1097/01.CSMR.0000308663.13278.69

Distefano, Lindsay J et al. "I-gluteal muscle activation ngexesha lokuzilolonga okuqhelekileyo." Ijenali yonyango lwamathambo kunye nonyango lomzimba vol. 39,7 (2009): 532-40. doi:10.2519/jospt.2009.2796

UGlaviano, uNeal R et al. "I-Gluteal muscle inhibition: Iziphumo zentlungu yepatellofemoral?." Iingqikelelo zonyango vol. 126 (2019): 9-14. doi:10.1016/j.mehy.2019.02.046

Jeong, Ui-Cheol et al. "Iimpembelelo ze-gluteus muscle yokuqinisa umthambo kunye nokuzinza kwe-lumbar kumandla omzimba we-lumbar kunye nokulinganisela kwizigulane ezibuhlungu ezingapheliyo." Ijenali yenzululwazi yonyango lomzimba vol. 27,12 (2015): 3813-6. doi:10.1589/jpts.27.3813

UMacadam, uPawulos et al. "UVAVANYO LOMSEBENZI WE-GLUTEAL MUSCLE OLUNXULUMANA NE-DYNAMIC HIP CABCTION KUNYE NE-HIP EXTERNAL ROTATION EXETION: UPHONONONGA LWENKQUBO." Ijenali yaMazwe ngaMazwe yonyango lomzimba ezemidlalo vol. 10,5 (2015): 573-91.