CABLE GLUTE KICKBACK
I-Cable glute kickback akuwona umsebenzi lapho ukhahlela khona imilenze yakho phezulu, kodwa kunalokho umsebenzi wokwandisa i-hip lapho uthumela khona amathanga akho nge-gluteus maximus yakho ngenkathi ugcina i-pelvis yakho ngaphambili.
Ungaqeqesha i-gluteus maximus yakho ngokuhlanganyela ngokunamathisela ibhande leqakala ku-pulley engezansi futhi uthumele umlenze owodwa ngemuva kwakho. Kodwa-ke, uma isisindo sisinda kakhulu noma ububanzi bokunyakaza buhaha, i-pelvis iyavuleka, i-back back iba manzi, futhi ikhebula kuphela elihamba kakhulu. Gcokisa i-torso yakho phambili kancane, uqinise unyawo lwakho olusekelayo kanye ne-pelvis, futhi ulawule inani elincane lokunyakaza kwamathanga akho ngemuva kwe-torso yakho.
- Imisipha eyinhloko
- Gluteus maximus
- Imisipha esekelayo
- Izintambo zokugunda, i-gluteus medius, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Isandiso se-hip ehlangene
Kufanele ngiphakamise kangakanani imilenze yami?
Vele uyiphakamise ifike phezulu egcina i-pelvis yakho ibheke phambili futhi ingamanzisi umhlane wakho ongezansi. Ukuphakama ngokwakho akuwona umgomo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ihlola i-pulley ephansi nebhande
Beka ikhebula endaweni ephansi kakhulu futhi uhlole ibhande lebhande leqakala kanye nesixhumanisi. Qala ngezisindo ezilula ezingabangeli izitaki.
- 2
Vikela izinyawo zakho zokusekela kanye nomzimba wakho
Bamba isigxobo kancane bese uthatha isinyathelo emuva ukuze udale ukungezwani kokukhanya kukhebuli. Gobisa kancane idolo lakho elisekelayo, gcina i-torso yakho ibe yinde, bese ubeka i-pelvis yakho phambili.
- 3
Thumela amathanga emuva
Exhale, ugcina cishe i-engeli yedolo lomlenze wakho osebenzayo futhi ubuyisela ithanga lakho emuva. Cindezela i-gluteus maximus yakho bese ume kancane ngaphambi kokuba i-pelvis yakho ivule noma umhlane wakho ophansi uqala ukumanzi.
- 4
Iyabuya kancane ngaphambi kokuthi kufinyelelwe isitaki
Buyisela imilenze yakho endaweni yokuqala ngemizuzwana emi-2 ukuya kwemi-3. Qala ukuphindaphinda okulandelayo ngaphambi kokuba izinyawo zakho zithinte phansi noma ushaye isitaki sesisindo.
HIP EXTENSION
Izinga i-pelvis ehlala ngayo phambili, kunokuphakama kwemilenze, inquma ukukhuthazwa kwe-gluteus maximus
Amathanga ahlehla emuva esuka esihlokweni senyonga, kodwa uma umgogodla we-lumbar nawo umanzi, uhla lokunyakaza lubonakala lukhulu kuphela. Gcina izimbambo zakho ezingezansi zibheke ku-pelvis yakho futhi ugcine isisu sakho siqinile.
Ezimweni eziningi, kwanele ukubeka imilenze yakho kancane emuva futhi ihambisane nomzimba wakho. Ungaphakamisi izinzwane zakho ngokweqile.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “I-pelvis phambili, amathanga kuphela emuva.”
STABLE SUPPORT
Inhloso yokubamba ukwesekwa akukhona ukudonsa umzimba ongaphezulu, kodwa ukunciphisa ukunyakaziswa kwe-pelvic
Lapho uzidonsa ngezingalo zakho, ukuma kwakho kwe-torso kuyashintsha ngokuphindaphinda ngakunye. Sebenzisa izandla zakho kuphela ukuze usize ngokulinganisela, futhi ugcine isithende, isithupha, nebhola likazwane oluncane lonyawo olusekelayo phansi.
Uma i-pelvis ohlangothini lomlenze osebenzayo iphakamisela phezulu, yehlisa isisindo futhi ulungise ukuphakama kwe-pelvic kwesokunxele nesokudla ebangeni elifushane.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Lala uphakamise imilenze yakho
- Lokho okubonayo
- Ngizwa izimbambo zami ziphakanyiswa phezulu kanye nengcindezi emhlane wami ongezansi.
- Imbangela engaba khona
- Ngemva kokunwetshwa kwe-hip, ububanzi bunyuswe ukuze bunwebe i-lumbar.
- Indlela yokulungisa
- Qinisa i-abs yakho, yehlisa imilenze yakho, bese uphinda kuze kube yilapho izinqulu zakho ziqala ukunyakaza.
I-Pelvis ivuleka ngaphandle
- Lokho okubonayo
- I-pelvis nezinzwane ohlangothini lomlenze osebenzayo zijikelwe ngaphandle.
- Imbangela engaba khona
- Isisindo esinzima noma sebenzisa ukuzungezisa umzimba ogcwele esikhundleni se-gluteus maximus.
- Indlela yokulungisa
- Zijwayeze indlela eqondile lapho womabili amathambo e-pelvic ebheke phansi kanye nomthwalo olula.
Isitaki siyagxuma ku-recoil
- Lokho okubonayo
- Ekuqaleni nasekupheleni, izisindo ziyashaya futhi umzimba ujikela emuva naphambili.
- Imbangela engaba khona
- Ukuqina kwekhebula kuphukile noma isisindo singaphezu kwebanga lokulawula lamanje.
- Indlela yokulungisa
- Lungisa ibanga lesinyathelo, ukwehla kancane uye kumasekhondi angu-2-3, futhi wehlise isisindo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isandiso se-hip esisekelwa udonga
Funda ukulungiswa kwe-pelvic nendlela yethanga ngaphandle komthwalo.
I-Band Glute Kickback
Zijwayeze ukunwetshwa kwe-hip ehlangene ngaphansi kwengcindezi yokukhanya.
I-Cable Kickback
Igcina ukungezwani okuqhubekayo kulo lonke uhla.
Misa i-Cable Kickback
Khulisa isilawuli se-pelvic ngokumisa isikhashana okungu-1-2 phezulu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Kuhle ukuyisebenzisa njengokuzivocavoca okuyisizayo ngemuva kokuzivocavoca okukhulu komzimba okuphansi okufana nama-squats nama-hip thrust. Qala ngohlangothi lwakho olubuthakathaka futhi usebenzise isisindo esilinganayo nokuphindaphinda ezinhlangothini zombili.
Bala
10–20 izikhathi ngayinye
Isekhondi elingu-1 eliphezulu, buyisela imizuzwana engu-2~3
Isethi
2–4 imisa ngayinye
45–90 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
1-3 izikhathi ngeviki
Ingqikithi yevolumu ye-glute kanye ne-summary
- Uma i-pelvic frontage kanye nokubuya kancane kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma ukugoba iqolo, ukuzungezisa i-pelvic, noma ukushayisana kwezitaki, yehlisa isisindo nobubanzi.
- Ngisho noma umehluko phakathi kwesobunxele nesokudla mkhulu, awulungiswa ngokuphindaphinda okwengeziwe ohlangothini oluqinile.
Imibuzo evame ukubuzwa
Ingabe kufanele ngiqondise amadolo ami?
Ungawakhiyi amadolo akho futhi ugcine i-engeli egobile kancane cishe ingashintshi kukho konke ukuphindaphinda. Ukuqhubeka nokugoba futhi uqondise amadolo akho kuhlanganisa isenzo se-hamstring.
Ingabe ukukhipha izinzwane zami kungibangela ukugcwala kwe-glute okwengeziwe?
Ukunyakaza okuqondiwe kuzoshintsha uma uzungeza i-pelvis. Okokuqala, funda indlela elawulwayo, eqondile ngezinyawo zakho nasezinqulwini eziseduze nokungathathi hlangothi.
