Puķudobēs pilsētu parkos un puķu podos uz daudzīvokļu namu balkoniem no jūnija līdz pat pašām rudens salnām mūs ar saviem saulainajiem ziediem priecē spilgtās un neatkārtojamās samtenes (latīniskais nosaukums tagetes).
Šo ziedu dzimtene ir saulainā Meksika, bet Eiropā viņus ieveda spāņu konkistadori pēc tam, kad Kolumbs bija atklājis Ameriku. Krievijā tie ienāca 18.gs un tolaik saucās kā “afrikāņu ziedi”.
Angļi šos ziedus nosauca par “Jaunavas Marijas zeltu”. Šis nosaukums atnāca no kristiešu tradīcijas Jaunavas Marijas attēlu aplikt ar samtenēm, kuras simbolizēja zelta monētas.
Saskaņā ar leģendu, kad Jāzeps un Marija bēga uz Ēģipti, šo ģimeni sāka vajāt zagļu banda. Kad viņi sasniedza bēgļus un atņēma viņiem maku, tad no tā naudas vietā izkrita samteņu ziedi.
Tā, protams, ir leģenda, bet ņemot vērā samteņu ārstnieciskās īpašības, viņas tik tiešām var saukt par zeltu. Reti kurš zina, ka šie ziedi ir spēcīgs ārstniecisks līdzeklis cilvēkiem, tie pasargā citus dārza augus no kaitēkļiem, kā arī plaši izmantoti kulinārijā un kosmetoloģijā.
Samtenes ārstniecībā
Tautas medicīnā samteņu uzlējums jau sen tika lietots kā diurētisks, pretsviedu un prettārpu līdzeklis. Samteņu tēju dzēra, lai ārstētu diareju un vēdera koliku.
Meksikas indiāņi izmantoja samteņu uzlējumu, lai pastiprinātu laktāciju mātēm, kas baro bērnus ar krūti, kā arī, lai mazinātu reimatisma sāpes. Bet Indijā ar svaigu samteņu lapu sulu ārstēja ekzēmu.
Mūsdienu zinātne apstiprināja samteņu ārstnieciskās īpašības. Tika konstatēts, ka samtenes palīdz ārstēt aknas un nieres, bet iekaisuma gadījumā mazina sāpes. Samteņu uzlējums uzlabo vielu apmaiņu organismā uz stiprina imunitāti.
Agrīna cukura diabēta stadijā samtenes ir spējīgas samazināt cukura līmeni asinīs, pozitīvi ietekmē vairogdziedzeri. Šo ziedu sastāvā ir karotinoīds, kas samazina kataraktas attīstības risku.
Samtenes ir viens no tradicionālajiem ziediem ukraiņu vainagos, uzticības simbols. Samtenes iepina meiteņu vainagos, lai piesaistītu puisi: lai viņš neaizmirstu ceļu pie mīļotās, lai vienmēr būtu viņai uzticīgs. Tika uzskatīts, ka samtenes aizdedzina mīlestību un dod kaisli.
Samteņu lietošana tautas medicīnā
- Fito tēja redzes uzlabošanai
Paņem 1 tējkaroti zaļās tējas, 2 samteņu ziedus, 3 kliņģerīšu ziedi, 2 nātreņu lapas, 1 jauna topinambūra lapa un 2 piparmētru zariņu. Aplej ar 0,5 l vāroša ūdens un apklāj ar dvieli uz 30 minūtēm. Dzer tēju dienas laikā, atšķaidot ar ūdeni. Ar nolējuma atlikumu no rīta vari izmazgāt acis.
Samteņu ziedi labi stiprina redzi, jo satur karotenoīdu – luteīnu, no kā ir atkarīga redzes skaidrība. Lai atjaunotu redzes asumu, tie ieteikts lietot uzturā 3 svaigus samteņu ziedus dienā mēneša garumā. Bērniem doza ir 1 zieds dienā.
Turpinājumu lasiet nākošajā lapā
[…] Samtenes: līdzeklis pret 100 slimībās, kuru var atrast ikvienā puķu dobē. Izrādās, šie zied… […]
It is especially important in actions that involve single-leg assist,
similar to strolling, running, and balancing. The largest and
most superficial muscle of the gluteal group, the gluteus maximus originates from the posterior ilium, sacrum,
and coccyx and inserts into the femur. Its primary operate is hip extension,
which entails moving the thigh backward. Additionally, the gluteus maximus contributes to hip abduction (moving
the leg away from the midline of the body) and
external rotation. Not too way back, lower physique training was principally centred around the quads, hamstrings, and – when you were actually dedicated
– the calves. “I advocate training the glutes thrice per week with a wide range of hundreds and exercises,” says Contreras.
“Approximately one-third of the glute workouts you carry out ought to be horizontal in nature, one-third ought to be vertical in nature, and one-third ought to be lateral/rotary in nature.”
Earlier Than we dive into my high picks for glute workouts, I need to be sure to perceive the anatomy of the
gluteal muscular tissues. It is in all probability going that skilled lifters and
bodybuilders profit from even greater training volumes, perhaps up to 15 to twenty sets of glute coaching per week.
Some examples of proven butt-builders are the squat, Bulgarian cut up
squat, Romanian deadlift, and hip thrust. How many glute exercises you should do is dependent upon how
a lot time you need to make investments, and
the way essential it’s to get optimum glute muscle improvement compared to “just” good glute growth.
Combine long hours at your desk together with
your night Netflix binge on the couch and you’ve received a recipe for weak glutes and tight hip flexors, the muscles that help pull your legs toward your higher
physique. You will not be able to extend the burden each week, however keep at it, and attempt
to improve by a rep here and there (for example getting
5, 4, four instead of 5, 4, three final time) until you get all three x 5.
That Is one part of it, however all that does is increase
the load, which might be achieved by including weight.
Another meta from 2020 discovered that out of all workouts, the hip thrust had the
second highest EMG activation with a imply of 75.41% (but the best was 94%)2.
Nevertheless, I put this transfer in first place due to its high
muscle activation and heavy masses. Houdyshell additionally
does an excellent job of pairing compound workout routines,
like squats or lunges, with smaller isolation movements like kickbacks and pulses.
This offers you a chance to “recover” somewhat from a cardiovascular standpoint,
even when your muscle tissue are burning by the tip of the set.
Glute activation refers to activating, or “firing up” the glute
muscular tissues.
The glutes being extremely proof against fatigue ensures they will maintain normal activities all day.
This is due to the completely different lengths of a person’s torso, legs, and arms.
Therefore, this could trigger some variations in muscle activation in numerous individuals, however no matter how your body is built, this motion will still work your glutes.
It additionally occurs to operate predominately as a hip extension movement.
When in contrast with different workout routines, there’s perhaps nowhere close to as much variance in a person’s biomechanics as there might be with the
deadlift.
Your gluteus medius is mostly responsible for hip abduction; an instance is elevating your leg laterally.
Maintain the lifting place on the prime for 3 to 5 seconds to
increase time under tension. If you’re feeling sturdy, add a
mini resistance band around your thighs or ankles to extend the intensity.
When coaching the higher glutes, you want to focus primarily on the glute medius (and
slightly on the glute minimus) to attain that ‘glute shelf’ look.
This test’s focus isn’t on the collective glute muscle tissue, but solely on the
activation of the gluteus maximus. Right underneath the gluteus medius, you may have the gluteus minimus.
Knowing the place the glute muscle tissue
are will assist you to develop a stronger mind-to-muscle connection.
The main capabilities of the gluteus minimus are hip abduction and stabilization. It additionally helps with
the movement of the thighs in live performance with the gluteus
medius. Lunges are a great glute exercise to assist build the
upper butt region. Reverse lunges are a glute
dominant movement and are perfect for constructing the
upper glute muscular tissues, whereas the usual forward lunge shall be
extra quad dominant. To obtain muscular hypertrophy, specializing
in rising muscle measurement and power, it’s essential to include the exercises outlined below for
the simplest higher glute training routine. You additionally
may want to contemplate switching up the exercises you do each
four weeks. It’s advisable to keep your primary compounds, like squat, sumo
deadlift, and barbell hip thrusts the identical,
but change up your other workout routines.
This exercise not only challenges your outer thighs
and gluteus medius, but in addition your core stability muscles to help improve your balance.
When you get snug with a Romanian deadlift, you can start doing single-leg RDLs for
a fair tougher gluteus maximus train, Katie says. However first, ensure you can do the basic movement with perfect form.
How a lot weight to add is a matter of an informed guess in your part.
You need to add sufficient weight to get your target
RIR with the same reps as final week. For instance, if
you did 100lbs final week for 10 reps on your first set
of an exercise at 2 RIR, how a lot do you have to do
next week to get 10 reps once more however at 1 RIR?
If you’re making very speedy positive aspects on an train,
you might have a few weeks right here and there where even though you
elevated weight by a bit, your RIR didn’t decline. You may need
hit 8 reps at 100lbs at three RIR last week,
after which hit 8 reps once more at three RIR with 105lbs this week!
You can squat and deadlift all you need, but when you’re not activating your muscles,
you’ll never add more muscle mass. If you battle to lock out a heavy deadlift or squat, lockout glute strength would possibly hold you again.
The hip thrust strengthens the glutes at full hip extension, serving to you power
by way of sticking points in those lifts.
To do that, I Will primarily compare two variables, EMG readings and cargo lifted.
And when you’re ready up the challenge, maintain a pair of dumbbells for extra
resistance. In actuality, rising your glutes is a continuous course of and will more than likely never be completed.
Performing a dumbbell entrance carry or sandbag carries will
get you the activation you’re looking for.
The Zercher carry utilizing a barbell is also an excellent front carry
possibility. Additionally, the core remains engaged all through this transfer, strengthening the stomach muscles as properly.
Hamstrings are your athletic powerhouses and building
them can do more to help your butt stand out—and assist make
you extra athletic—than a lot of the so-called “butt-lifting workout routines” you will see online.
Some workouts recruit each muscle groups in a single motion; for example, the conventional deadlift, Romanian deadlift, and kettlebell swing variations.
We hope that you can implement the ideas and workout routines discussed in this article into your training to build the underbutt you need.
We’ll have to utilise the most effective exercises, implement the basic muscle constructing
principles, and stay constant.
Single-leg (unilateral) workout routines are considerably better at hitting the gluteus medius because it’s required for stabilization. Studies have verified this, so you want to all the time have some unilateral coaching in your system.
A review of the best gluteus medius exercises discovered the Romanian deadlift to be within the prime tier for the exercises3.
The decrease glutes play an important position in stabilizing the pelvis during actions
such as walking or running, and weak glutes can lead
to pain and muscular imbalances. Bend the proper knee ninety degrees and the left knee at ninety degrees, trailing behind you.
Come out of the lunge with an extended stride by stepping the
left foot forward right into a lunge. If you’re new to exercise,
start with dips before shifting into deeper 90-degree lunges.
This time, ensure to check the place of your toes – they want
to point straight down, to not the aspect. If you assume that you
feel it, nice, however there’s a chance you may not have done the check with the correct kind.
If you’re not experiencing this sensation, it’s an indication you
must continue reading. The injury is usually graded going
from minimal to moderate and then severe. It’s good to have
a sense of the severity or your finest guess at it to
find a way to determine what you should do next. Clearly, you should ideally head to a doctor so as to get the most effective thought about
this, however you will get a basic sense just by taking note of how it
feels. Going to an area clinic is all the time a secondary choice to,
corresponding to these available at native places like CVS.
Hate to break it to you, however you will not see much of a difference in your peach when you’re utilizing the identical
kettlebell each time you energy via your glute-building workouts.
“The commonest lacking element within the programs of girls who are striving to develop their glutes is regular, progressive overload,” explains Contreras.
These are all compound glute workouts, so
you’ll likely have to be in the health club for these or have an excellent house exercise set up.
Step-ups fireplace up your glutes and provide
some cardio if done quickly. All you’ll need for this exercise is a step
or platform high enough to create a 90-degree angle in your knee.
Getting low in a squat works not simply the muscular tissues round your hips, but your calves, core, and thighs
as properly.
Some degree of soreness is okay, particularly if you’re
starting to work your glutes for the primary time
shortly (or ever). However, you need to make sure you’re giving your glutes
time to relaxation, since that’s when your muscular
tissues really do their growing. Stretching, foam rolling, hydrating,
sleeping, and consuming well are absolutely key to provide your
muscles what they should come back stronger.
Be sure to keep your core tight and glutes engaged,
even when it really starts to burn. The mini-band seated
clam gets your glutes acquainted with mini bands (and the deep burn you’ll really feel in your glutes whenever you begin to use
them, because of the increased glute activation they
cause). These are also a wonderful and easy method to add resistance to the clam motion.
Your physique produces non-essential amino acids, however you get essential amino acids out of your diet.
How lengthy it takes you to notice improvements is decided
by a quantity of elements, together with your sex, hormone
levels and training historical past. But usually talking, you should begin to see visible changes in muscle size
in six to 10 weeks. Mobility moves like hips CARS (controlled articular rotations) and side-to-side
leg swings are an effective way to enhance your range
of movement and warm up before your exercise. When it involves health goals,
everyone has a factor they’re going for.
To fix inactive glutes and an absence of strength within the glute
muscle tissue, you wish to concentrate on building a strong mind-to-muscle connection. But there’s one other glute muscle that’s equally as necessary known as the
gluteus medius. If you skip out on coaching this muscle whereas overtraining the glute
max, you increase your threat of muscle imbalances, strain, and lower again pain. Based
in your private responses to each of the principle rep ranges, you possibly can modify how much volume you
perform in any of them.
Like all great journeys, constructing a well-sculpted
underbutt takes time and consistency. One of my biggest suggestions
is to stick to your exercise routine and be patient with the method.
The “glutes” is short for the gluteal muscle
tissue and vital elements of your posterior chain. Download the Gymshark Training App and
access hundreds of free exercises with the flexibility to track
every set and rep as you go. (It’s also not too late to affix Gymshark
66… Our free world health challenge will change your life in just sixty six days).
(Again, if that is your objective.) If you need to construct muscle, modify your
calorie intake and strength-training exercises
accordingly. If you’ve been sleeping on the step-up, it’s time to wake up and add
them to your glute workout. A study from 2020 discovered that the step-up had the very best gluteus maximas muscle
activation amongst a few of the greatest glute-building
exercises. You could make hip thrusts more challenging with a resistance band or barbell.
For instance, you can set your self up and position a loaded barbell against the crease of your hips.
Maintain the bar for steadiness and carry out the train as you normally would.
As you would possibly imagine, this could create a complete host of issues such as iliotibial (IT) band syndrome, low back pain, and knee accidents
to name a couple of. While aesthetics are important (and likely
one of the major reasons you’re employed out), there are some muscles in your physique that can do
far more than simply make you look good. The booty can not
grow in case you are not consuming the proper foods to develop glutes.
The finest glute workouts ought to goal all three sections of the total gluteal muscle group.
And these exercises aren’t limited to the glute max-focused moves like the Bodyweight Squat or quad-dominant actions just like the Lateral Lunge.
You can’t feel it instantly, however it’s situated in the path of the facet of your hip, proper
beneath the gluteus medius. When you stroll, run, or even simply stand on one foot,
it’s your gluteus medius that helps hold your pelvis steady and prevents you
from toppling over. And when there’s a high degree of activation, you’ll be succesful of generate a extra powerful contraction of the glute muscular tissues.
Below, I present an summary of glute muscle anatomy that can assist you perceive how the best glute
exercises work. Below are a few of our most popular workouts and
training applications for bigger, stronger glutes.
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