Thaum koj zawm thiab tso cov leeg ntawm koj lub pob tw, piv txwv li, gluteus maximus, medius thiab minimus yuav tsuas pab ntxiv dag zog rau lawv , tab sis nws yuav tsis ua rau koj qab. saib ntau voluminous los yog zoo-contoured. Txawm li cas los xij, nco ntsoov tias koj cov leeg gluteal gluteal cov leeg Cov leeg gluteal, feem ntau hu ua glutes yog ib pawg ntawm peb leeguas ua rau thaj tsam gluteal feem ntau hu ua pob tw: gluteus maximus, gluteus medius thiab gluteus minimus. Peb cov leeg pib los ntawm ilium thiab sacrum thiab ntxig rau ntawm femur. https://en.wikipedia.org › wiki › Gluteal_muscles
Gluteal nqaij - Wikipedia
yuav tsum noj qab nyob zoo ua ntej koj pib lub pob tw-squeezing.
Koj puas tuaj yeem tsim cov leeg los ntawm kev tuav?
Nws tseem tuaj yeem yog txoj hauv kev tsim lub zog. Cov leeg nqaij flexing yog paub tseeb tias cov leeg nqaij contraction, vim hais tias thaum koj flex koj cov leeg, koj tab tom tsim nro uas yog ib ntus ua rau cov nqaij fibers me me los yog cog lus. … Qhov nro no yog ib qho piv txwv ntawm yuav ua li cas flexing koj cov leeg yuav pab ua kom lawv muaj zog.
Puas tuav koj lub plhu plhu ua dab tsi?
"Xav txog 'squeezing' lossis 'clunching' koj lub pob tw ob sab plhu ua ke, tsis tso koj lub duav mus rau pem hauv ntej. Los ntawm isometrically cog lus glutes rau saum lub squat lossis deadlift, koj yuav nquag tsom koj lub glutes thiab koom nrog koj lub hauv paus thaum ua kom lub duav qib thiab koj tus txha nraub qaumnyob rau hauv qhov chaw nyab xeeb, nruab nrab."
Puas npuab koj lub pim phem?
Clenching glutes tuaj yeem ua rau lawv qaug zog thiab nyuajrau koj lub plab hauv plab kom teb thaum koj xav tau tiag tiag! … Rau kev caij luv luv tuav cov glutes clenched yog ok tab sis tuav lawv clenched txhua hnub tsim teeb meem tiag tiag, tshwj xeeb tshaj yog rau txham. Thaum koj clench, nws rub koj lub pob tw hauv qab.
Puas tuav koj lub plab puas hlawv calories?
Nws hlawv ntau dua 300 calories ib teev! Tsis paub tab tseem ua tau zoo, cov clenches tsuas yog nyem koj cov glutes kom nruj li sai tau thiab tuav qhov contraction rau ob peb feeb.
