HIP THRUST
I-Hip thrust ayiwona umsebenzi lapho ugoba khona umhlane wakho futhi uphakamisa ibha, kodwa kunalokho kuwukuzivocavoca lapho uphakamisa khona i-pelvis yakho nge-glutes yakho bese uxhuma i-torso namathanga akho.
Ungaqinisa i-gluteus maximus yakho ngokubeka umhlane wakho ongenhla ebhentshini futhi uphakamise i-barbell ngaphezu kwe-pelvis yakho. Kodwa-ke, uma izinyawo zakho zikude kakhulu noma zisondelene kakhulu futhi uphakamisa izimbambo zakho phezulu, kubeka ubunzima emhlane wakho ophansi noma ama-hamstrings. Vikela i-pelvis yakho nge-bar pad futhi ulawule ukuma kwesilevu sakho, izimbambo, ne-pelvis ndawonye.
- Imisipha eyinhloko
- Gluteus maximus
- Imisipha esekelayo
- Izintambo, i-gluteus medius, ama-adductors, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Isandiso se-Hip
Kufanele ngiphakamise izinqe zami phezulu?
Iphuzu lapho i-torso namathanga akho kuseduze nomugqa owodwa futhi ama-glutes akho enkontileka anele. Asikho isidingo sokugoba umhlane wakho ukuze uthole ukuphakama.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukusetha ibhentshi ne-barbell ngokuphepha
Lala emuva ebhentshini elimile bese ubeka i-bar pad okhalweni lwakho. Misa ibha ngokuphephile ngosizo lwediski elikhanyayo noma umsizi.
- 2
Qondanisa unyawo nendawo engenhla yomzimba
Beka izinyawo zakho ngaphakathi noma ngaphandle kobubanzi be-hip, izinzwane zakho namadolo abheke ohlangothini olufanayo. Donsa isilevu sakho kancane bese uqinisa isisu sakho ukuze ugweme ukuphakamisa izimbambo zakho.
- 3
Phusha ngonyawo lwakho lonke ukuze uphakamise i-pelvis yakho
Exhale, cindezela izinyawo zakho zonke phansi, qinisa i-glute yakho, futhi uphakamise i-pelvis yakho. Gcina amadolo akho ehambisana nezinzwane zakho futhi ugweme ukutshekisa ibha ukusuka kolunye uhlangothi.
- 4
Khiya phezulu bese ulawula phansi
Yima kancane isekhondi elingu-1 endaweni lapho i-torso namathanga akho asondela emgqeni owodwa. Ngaphandle kokugoba umhlane wakho ngokuqhubekayo, yehlisa i-pelvis yakho imizuzwana emi-2 ukuya kwemi-3 bese uqhubekela ekuphindaphindweni okulandelayo.
GLUTE LOCKOUT
Ingxenye engenhla igcwaliswa ngokunwetshwa kwe-pelvic, hhayi i-lumbar hyperextension.
Uma uncika isifuba sakho emuva ngisho nangemva kokuba i-pelvis isikhuphuke ngokugcwele, ukuphakama kuzokwanda, kodwa ukungezwani kwe-gluteal kuzokwehla kanye nokucindezela emhlane ophansi kungase kwenzeke. Donsela isilevu sakho futhi ugcine izimbambo zakho ezingezansi zibheke ku-pelvis yakho.
Uma ama-shin akho ecishe ame mpo phezulu, kulula ukucindezela phansi ngazo zombili izithende zakho nengaphambili. Uma uhlangabezana namajaqamba njalo, zama ukusondeza izinyawo zakho ndawonye.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Yehlisa izimbambo zakho bese uvala ukhalo lwakho.”
BAR PATH
I-barbell kufanele ihambe ngendlela ecishe iqonde phezulu ne-pelvis
Lapho umhlane wami ushibilika ebhentshini noma izinyawo zami zinyakaza, ibha inyakaza ibuye iye phambili. Hlola ubude bebhentshi lakho kanye nokungqubuzana kwephansi futhi ugcine indawo yokuxhumana engenhla yomzimba ngokuphindaphinda ngakunye.
Kunokuba uphakamise ibha ngezandla zakho, yibambe ngokwanele ukuyivimba ukuthi ingajiki kwesokunxele noma kwesokudla. Uma iphedi ichemile ohlangothini olulodwa, yilungise futhi ngaphambi kokuyimisa.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukugoba kakhulu okhalweni phezulu
- Lokho okubonayo
- Ibha iyenyuka, kodwa izimbambo ziyaphakanyiswa futhi ingaphambili lengemuva eliphansi ligobile.
- Imbangela engaba khona
- Ukukhathazeka ngobude noma isisindo esisindayo kunokufinyela kwe-gluteal.
- Indlela yokulungisa
- Gcina isilevu sakho nezimbambo kukhiyiwe futhi ume lapho umzimba wakho namathanga kusemgqeni owodwa.
Amadolo ahlangana ngaphakathi
- Lokho okubonayo
- Njengoba ukhuphuka, amadolo womabili aya phakathi kwezinyawo zakho.
- Imbangela engaba khona
- Isikhala sonyawo nendlela yozwane akulungile, noma umthwalo wamanje mkhulu.
- Indlela yokulungisa
- Letha idolo lakho ngasezinzwaneni zakho zesibili futhi wehlise isisindo futhi ufinyelele.
Isikhundla sonyawo siyashintsha ukusuka ekuphindaphindweni kuya ekuphindaphindweni
- Lokho okubonayo
- Amajaqamba e-hamstring aphindelelayo, ukugcwala kwethanga langaphambili, noma ukuphakamisa isithende.
- Imbangela engaba khona
- Umzimba uyashelela ebhentshini noma ungabheki i-shin ephezulu.
- Indlela yokulungisa
- Maka indawo yonyawo lwakho futhi uqiniseke ukuthi ama-shins akho aseduze nokuma phezulu.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Glute Bridge
Funda ukukhiya kwesisu kanye ne-pelvic kusuka phansi.
I-Barebody Hip Thrust
Qondanisa ukuthintana kwebhentshi nendawo yonyawo.
I-Dumbell Hip Thrust
Prakthiza imithwalo ye-pelvic ephezulu kanye nokwehla kancane.
I-Barbell Hip Thrust
Khulisa kancane lapho kugcinwa ukufinyela okuphezulu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa i-barbell lapho ukwazi ukukhiya i-pelvis yakho ngaphandle kokwandisa umhlane wakho ophansi kumabhuloho acwebile, bese uqala ngomthwalo obamba ikhefu lesekhondi elingu-1 eliphezulu.
Bala
6–12 izikhathi
Isitobhi sesibili esingu-1 phezulu, imizuzwana emi-2 yokwehla
Isethi
3–4 amasethi
90–150 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
I-Deadlift/Squat Volume nokulawula
- Uma ukwazi ukukhiya okungaphezulu ngenkathi ugcina ukuqondana kwezimbambo ne-pelvic, khulisa inani lokuphindaphinda kuqala.
- Uma ibha incike noma amadolo akho ehlangana, yehlisa isisindo bese ubeka kabusha izinyawo zakho.
- Yima ngokushesha uma kuba nobuhlungu obubukhali emhlane ongezansi noma ngaphambili kwe-pelvis.
Imibuzo evame ukubuzwa
Ingabe kufanele ngicindezele izithende zami kuphela?
Kuzinze kakhulu ukucindezela phansi ngonyawo lwakho lonke, hhayi izithende zakho kuphela. Uma izinzwane zakho ziphakamisa noma amaqakala akho enyakaza, lungisa ukuma konyawo lwakho nomthwalo.
Uyini umehluko phakathi kwe-hip thrust ne-glute bridge?
Ama-hip thrust abeka umhlane wakho ongaphezulu ebhentshini ukuze uthole ukunyakaza kwe-hip okwandisiwe, kuyilapho amabhuloho acwebile ebeka umhlane wakho phansi. Ekuqaleni ungafunda ukulawula i-pelvic ngamabhuloho a-glute.
