GOOD MORNING
Sawubona akuwona umsebenzi wokugoba, kodwa i-hip hinge ehambisa izinqe zakho emuva.
Ukusa okuhle kuvidiyo ihinge ye-barbell hip elungisa i-barbell ngemuva bese ibuyisela izinqulu ngaphandle kokushintsha kakhulu i-engeli yamadolo. Ucwaningo lokuhlaziya ukunyakaza kwe-3D lubonise ukuthi i-Good Morning ihilela ukugoba kwamadolo okuncane kakhulu kune-Deadlift futhi idala izikhathi ezinkulu ezifundeni ze-hip nezansi phakathi kokunyakaza kwe-torso efanayo. Ukwengeza, ucwaningo lwamadoda anesipiliyoni sokuqeqesha lubonise ukuthi njengoba isisindo sanda, umsebenzi we-electromyographic we-hamstrings kanye ne-erector spinae ivame ukwanda. Kodwa-ke, ngenxa yokuthi le miphumela iyidatha yesikhashana ye-biomechanical elinganiswa ngenani elincane labahlanganyeli abaqeqeshiwe futhi emithwalweni ethile, ayinqumi ngokuqondile ukujula okuphephile noma imiphumela yesikhathi eside yokukhula kwemisipha yawo wonke umuntu.
- Imisipha eyinhloko
- Ama-hamstrings, i-gluteus maximus
- Imisipha esekelayo
- I-Erector spinae, ama-adductors, umgogodla
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Isandiso se-hip hinge/hip
Uyini umehluko phakathi kwe-Good Morning ne-Romanian Deadlift?
Zombili zingamahinge e-hip agcina i-engeli yedolo, kodwa indawo yomthwalo ihlukile. Ku-Good Morning, i-barbell ibekwa emhlane ongenhla futhi itshekiswe kanye ne-torso, futhi ku-Romanian Deadlift, i-barbell ibanjwe ezandleni futhi yehliselwe eduze nemilenze. Ucwaningo oluqhathanisa i-Good Morning kanye ne-Deadlifts luphinde lwabonisa ukunyakaza okuhlukile kanye nezikhathi emalungeni omzimba aphansi, ngakho-ke ungasebenzisi nje isisindo esifanayo noma ukujula.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Faka irack nebha yokuphepha kuqala
Setha irack ukuze i-barbell ibe ukuphakama phakathi kwesifuba sakho namahlombe, nebha yokuphepha ibe ngaphansi kancane kunobude obuphansi be-barbell obulindele. Sebenzisa i-disc clamp futhi ube nomsizi uma umusha kuyo noma lapho izisindo zisinda.
- 2
Vikela i-barbell emhlane wakho ongenhla, hhayi entanyeni yakho.
Hamba ngaphansi kwebha bese uphumuza ibha ku-trapezius yakho engenhla noma emahlombe angemuva. Kunokuba uyibeke ngqo emgogodleni wakho womlomo wesibeletho, donsa ibha ngezandla zombili bese uyibamba eduze nomhlane wakho, bese usukuma ngezinyawo zombili uthathe isinyathelo esisodwa noma ezimbili emuva.
- 3
Ukunquma ama-engeli onyawo namadolo
Beka izinyawo zakho zibe ububanzi behlombe ngaphandle kwezinqulu zakho bese usakaza ingcindezi ematheni ezinyawo zakho. Gobisa amadolo akho kancane ngaphandle kokuwakhiya, futhi uqiniseke ukuthi i-engeli ayishintshi kakhulu phakathi nokuphindaphinda.
- 4
Adonse umoya kakhulu bese ubuyisela okhalo emuva
Qinisa isisu sakho ukuze izimbambo zakho kanye ne-pelvis yakho kungasakazeki, bese uthumela izinqe zakho odongeni olungemuva. Yehlisa i-torso yakho kanye ne-barbell phambili imizuzwana engu-2-3, ugcine ama-shins akho acishe aqondile.
- 5
Shintsha isiqondiso ekujuleni okulawulekayo
Yima lapho kune-hamstring eyanele futhi ngaphambi nje kokuba umgogodla wakho ophansi noma ukulungiswa kwe-pelvic kushintshe. Cindezela lonke unyawo lwakho phansi bese uletha izinqulu zakho phambili ukuze zikhuphuke, ulungiselela impinda elandelayo ngaphandle kokugoba iqolo lakho phezulu.
BAR & RACK SETUP
Bamba i-barbell ngokuqinile emhlane wakho ongenhla ukuze ingasuki emzimbeni wakho.
I-Good Morning ine-barbell ebekwe phezulu ngemuva komzimba, ngakho-ke lapho i-torso inyakaziswa kakhulu, iba sikhulu isikhathi sangaphandle esizungeze amalunga e-hip kanye nomhlane ongezansi. Uma ibha igingqika ibheke entanyeni yakho noma intante isuke emhlane wakho, amandla akho kanye nebhalansi kungashintsha kungazelelwe. Kunokuba usekele ibha ngezihlakala zakho njengoba ubungenza ngokucindezela ibhentshi, yibeke endaweni ezinzile ngaphezu komhlane wakho bese uyidonsela emzimbeni wakho ngezandla zombili.
Ungathathi izinyathelo eziningi ngaphandle kwendawo yokubeka. Thatha isinyathelo esisodwa noma ezimbili emuva ukusuka kubha yokuphepha, qondanisa izinyawo zakho, futhi ngemva kokuqeda isethi, qiniseka ukuthi i-barbell ifinyelele ihuku futhi uyibeke phansi. Ngisho noma uhlola ukuphakama kwebha yokuphepha endaweni ephansi kakhulu, ngisho ne-barbell engenalutho, unganciphisa ingozi yokuqondisa umhlane wakho lapho wehluleka.
Iphuzu elibalulekile: Hlola ngaphambi kokusetha: Ingabe akukho ngcindezi emgogodleni wakho womlomo wesibeletho, futhi ingabe i-barbell ayigingqiki phezu komhlane wakho ongenhla lapho usebenzisa izandla zakho kancane?
HIP HINGE
Esikhundleni sokugoba amadolo akho ngokuqhubekayo, izinkalo zakho kufanele ziqhubekele phambili.
Ocwaningweni oluqhathanisa i-Good Morning kanye ne-Deadlift, ukuguquguquka kwedolo okukhulu kwe-Good Morning kufinyelele cishe kumadigri angu-5, kuyilapho i-Deadlift idlula cishe ama-degree angu-100. Nakuba singekho isidingo sokuphindaphinda ama-engeli anembile ocwaningweni kumuntu ngamunye, kusobala ukuthi i-Good Morning ayiwona umnyakazo ophushela amadolo phambili njenge-squat, kodwa kunalokho ihinge yenyonga ene-engeli yamadolo engashintshi.
Thumela izinqe zakho zombili izinzwane zakho nezithende zicindezelwe phansi. Uma ubhekwa eceleni, ama-shins akho kufanele acishe ame mpo futhi i-barbell akumele ibe kude kakhulu phakathi kwezinyawo zakho. Uma isikhungo sakho samandla adonsela phansi sishintsha ezinzwaneni zakho noma izithende zakho zikhuphuka, misa ukunyakaza futhi wehlise isisindo ngaphambi kokuqhubeka phansi.
DEPTH & TRUNK CONTROL
Ukujula kokulawula i-pelvis kanye nomhlane ophansi kubaluleke kakhulu kunokugcina i-torso ihambisana nephansi.
Ocwaningweni, kwaphawulwa ukuthi ama-hamstrings kanye ne-erector spinae bobabili bathola izidingo eziphezulu ngesikhathi sokusebenza kwe-Good Morning, nokuthi umsebenzi we-electromyographic wawo womabili amaqembu emisipha uvame ukwanda njengoba umthwalo ukhula. Ngesikhathi esifanayo, ngaphansi kwemithwalo esindayo, ukugoba kwamadolo kwanda futhi ubude be-hamstring obulinganiselwe buyancipha. Ngakho-ke izisindo ezinzima azisho ukuthi i-hip hinge ejulile noma ukunwebeka okukhulu kwe-hamstring.
Ukujula kuzohluka kuye ngohlobo lomzimba, ukuhamba kwe-hamstring, indawo yebha kanye nomthwalo wamanje. Njengoba wehla, uma i-pelvis yakho igoqa futhi umhlane wakho uqala ukujikeleza, noma uma umhlane wakho ophansi uqala ukugoba njengoba uphakamisa intamo yakho ukuze ubheke phambili, ububanzi bamanje bokuphela bungaphambi kwalokho. Hambisa amehlo akho abheke phansi kanye ne-torso yakho futhi ugcine umugqa omude ukusuka ekhanda lakho uye okhalweni lwakho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Goba ukhalo
- Lokho okubonayo
- Njengoba wehla, i-pelvis yakho iyagoqeka, ijika lomhlane wakho nomhlane wakho ophansi likhuphuka ngokuzumayo, futhi i-barbell igingqika ibheke entanyeni yakho.
- Imbangela engaba khona
- I-hip hinge range yokunyakaza yeqiwe, noma ukucindezela kwesisu kanye nokulungiswa kwe-barbell ngemuva kukhululiwe.
- Indlela yokulungisa
- Yehlisa isisindo nokujula futhi uzijwayeze iphethini yokunyakaza okuya ngasemuva nge-hip hinge ngehinge ye-bar hip. Thatha umbono oseceleni bese ume ngaphambi nje kokuthi kushintshe ubudlelwano phakathi kwe-pelvis nezimbambo.
Letha amadolo akho phambili njenge-squat
- Lokho okubonayo
- Izinqulu ziphansi kunomhlane, amadolo agobile kakhulu, futhi i-torso iqondile.
- Imbangela engaba khona
- Ungase ungakwazi ukudala isikhala nokulinganisela ukuze izinqulu zakho zibuyele emuva, noma kungenzeka ukuthi usebenzisa i-barbell esinda kakhulu.
- Indlela yokulungisa
- Cabanga ngokuthinta udonga olungemuva ngezinqe futhi ugcine izinqe zicishe zimile. Qala futhi nge-barbell engenalutho noma amabhendi.
vala amadolo akho ngokugcwele
- Lokho okubonayo
- Ingemuva lamadolo lidonswa ngokweqile, i-pelvis igingqika ngaphambi kwesikhathi, futhi nokuzamazama okuncane kubangela ukulahlekelwa ibhalansi.
- Imbangela engaba khona
- Ngicabanga ukuthi ukuqondisa imilenze yakho kuphumelela kakhulu kuma-hamstrings akho.
- Indlela yokulungisa
- Vula kahle amadolo akho futhi ugcine leyo engeli. Sebenzisa kuphela i-hamstring engenabuhlungu.
Beka i-barbell ngaphezu kwentamo yakho
- Lokho okubonayo
- Uzozizwa ucindezelwa ngqo emgogodleni wakho wesibeletho futhi ibha izogingqika ibheke ekhanda lakho njengoba wehla.
- Imbangela engaba khona
- Ukwehluleka ukuthola ishalofu elingemuva elingaphezulu noma indawo yesandla esingazinzile ne-barbell.
- Indlela yokulungisa
- Beka ibha emuva ezicupheni zakho ezingenhla noma emahlombe angemuva bese uyidonsa emhlane wakho ngezandla zakho. Uma uzwa ubuhlungu bentamo noma ukuba ndikindiki, yeka isethi ngokushesha.
Ukugoba okweqile komhlane ophansi phezulu
- Lokho okubonayo
- Ngemva kokusukuma, ama-hips aqhutshelwa phambili, izimbambo ziphakanyiswe, futhi ngaphambili nangemuva komgogodla ophansi kuyacindezelwa.
- Imbangela engaba khona
- Ngicabanga ukuthi ukuphindaphinda kuqedile uma uncika emuva ngokuqhubekayo ngisho nangemva kokuqeda ukunwetshwa kwe-hip.
- Indlela yokulungisa
- Yima endaweni lapho ikhanda, izimbambo, kanye ne-pelvis kunqwabelene khona. Cindezela izinqe zakho, kodwa ungavumeli i-torso yakho ibuyele emuva.
Iqala kanzima kakhulu ngaphandle kwemishini yokuphepha
- Lokho okubonayo
- Awukwazi ukulawula isivinini sokwehla kwakho futhi awunayo indawo yokubuyisela i-barbell endaweni yokubeka.
- Imbangela engaba khona
- Ukusa okuhle kwahlulelwa ngesisindo, njengama-squats noma ama-deadlift.
- Indlela yokulungisa
- Qala ngebha engenalutho futhi wenze ngaphakathi kwebha yokuphepha. Nyusa ngokunyuka okuncane kuphela uma zonke izimpinda zinesivinini nokujula okufanayo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuthinta i-wall body hip hinge
Yima ufulathele ubheke odongeni bese uthinta udonga ngezinqe, ugcine amadolo akho acishe abe engeli. Funda ukucindezela kwezinyawo nokunyakaza kwe-pelvic kuqala.
Ihinge yenyonga ye-Rod 3
Bamba ibha ekhanda lakho, emhlane ongenhla, nasezinqeni, gcina amaphuzu amathathu okuxhumana, bese ugoba ukuze uhlole izinguquko ekuqondeni kwe-torso.
band sawubona
Nyathela ibhande ngezinyawo zakho bese ulilenga emhlane wakho ongenhla, hhayi entanyeni, ukuze uzilolonge i-hip hinge kanye nendlela ekhuphukayo enokumelana nokukhanya.
i-barbell engenalutho sawubona
Kundawo yokubeka amandla kanye nebha yokuphepha, yenza ukuma okufanayo okuboniswe kuvidiyo izikhathi ezingu-8-12 ngesivinini esingaguquki.
I-barbell yamasekhondi emi-2 sawubona ekuseni
Misa isikhashana isekhondi elilodwa noma amabili ezansi lapho ungagcina khona ukuqondanisa, bese uyasukuma. Yenza ukwanda okuncane kuphela uma zonke izimpinda zifana.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
I-Good Morning iyi-hinge ye-hip esizwayo ebeka izidingo eziphakeme hhayi kuphela kuma-hamstrings nama-glutes, kodwa futhi nemisipha ye-erector spinae esekela i-torso. Yibeke phakathi nomzimba wakho ophansi noma ukuzivocavoca emuva ngesisindo esilula kunama-squats noma ama-deadlifts, futhi uqale izikhathi ezingu-1-2 ngesonto ucabangela ukukhathala emuva okuzohlala kuze kube ngakusasa.
inombolo
Iziqephu 6-12
Isisindo esine-reps engu-2-4 esisele
setha
2–4 amasethi
Imizuzu engu-2-3 yokululama phakathi kwamasethi
isivinini
2–3 imizuzwana ukwehla, ukukhuphuka okulawulwayo
Ukujula okufanayo konke ukuphindaphinda ngaphandle kokuhlehla
- Ngaphambi kwesethi yakho yokuqala yomsebenzi, hlola ubude berack yakho, ibha yokuphepha kanye nohlobo lwamanje lokunyakaza nge-barbell engenalutho.
- Ngisho noma ufinyelela phezulu kwama-reps akho aqondiwe, khuphuka kuphela ekukhuphukeni okuncane kakhulu uma ukuqondanisa kwakho ingemuva, ama-engeli amadolo kanye nokuma kwe-barbell kuyafana kuwo wonke ama-reps.
- Ngosuku olufanayo nama-squats nama-deadlifts, engeza konke ukukhathala kweketanga elingemuva, futhi uma amathayi akho aphansi aqala, yenza isethi enhle yasekuseni noma wehlise umthwalo.
Imibuzo evame ukubuzwa
Ingabe i-torso yakho kufanele yehliswe ize ihambisane naphansi?
cha. Noma yiliphi iphuzu lapho ungakwazi ukugcina ibhalansi ematheni ezinyawo zakho kanye nokuhleleka komhlane wakho kanye ne-pelvis ngenkathi uzwa ukucindezeleka kwe-hamstring kwanele. Shintsha isiqondiso ngaphambi nje kokuba i-pelvis yakho igingqike noma ama-arch akho angemuva.
Ingabe amadolo ami kufanele elule ngokugcwele?
Kunokuba uyikhiye ngokuphelele, kungcono ukusetha isimo esigobile kancane futhi ungasishintshi kakhulu ngesikhathi sokuphindaphinda. Ukuhlala phansi amadolo akho egobe kakhulu kudala iphethini ye-squat, kuyilapho ukukhiya ngokuphelele kungakhuphula ukungakhululeki nokulinganisela.
Ingabe akulungile ukufaka ingcindezi eqolo lakho?
Imisipha ye-erector spinae isekela i-torso, ngakho-ke ingakhathala. Kodwa-ke, uma uzwa ubuhlungu obubukhali endaweni ethile, ukuqina emhlane wakho okwandayo ngokuphindaphinda ngakunye, noma ukuba ndikindiki okusakazeka emilenzeni yakho, ungakuphathi njengokukhathala okuvamile kwemisipha futhi uyeke ngokushesha.
Kufanele kube nzima kangakanani?
Qala nge-barbell engenalutho noma isisindo esincane kakhulu bese ukhetha umthwalo okuvumela ukuthi wehlise kokubili isivinini nokujula ngokuphindaphinda okungu-6-12 ngokuphinda okungu-2-4 okusele. Ucwaningo luye lwabonisa nokuthi amasu okusebenza afana nokunyakaza kwamadolo kanye nomsebenzi we-muscle ushintsha ngesisindo esikhulayo, ngakho-ke ukwandisa isisindo kuphela akuwona umgomo.
Ubufakazi nezinkomba
- 1. Schellenberg et al. - Ukuqhathaniswa kwe-kinematics nezikhathi ezihlangene phakathi kwe-Good Morning kanye ne-Deadlift
- 2. Schellenberg et al. - Ukuqhathaniswa kwezilinganiso zamandla aphansi we-Good Morning, Deadlift, kanye ne-Split Squat.
- 3. Vigotsky et al. - Good Morning Joint movement kanye ne-hamstring/erector spinae electromyography ngokusho kokushintsha kwesisindo
