SINGLE-LEG DEADLIFT
I-single leg deadlift ayiwona umsebenzi ophakamisa umlenze wangemuva phezulu, kodwa ihinji yenyonga enyakazisa umzimba nomlenze wangemuva njengowokuzungeza i-hip ehlangene yomlenze osekelayo.
Amahiphu e-Hip ngenkathi emi ngonyawo olulodwa adinga ukulawula okujikelezayo kweqakala ne-pelvis kanye namanyonga nama-glutes. Uma ugxila ekuphakameni konyawo lwakho lwangemuva, kuzoba lula ukuthi i-pelvis yakho ivuleke futhi umhlane wakho ophansi ujikeleze. Cindezela kancane odongeni futhi ufunde lonke unyawo olusekelayo kanye nezinga le-pelvic ebangeni elifushane, bese ulungisa usizo futhi ulayishe ngezandla zakho.
- Imisipha eyinhloko
- I-Hamstrings/Gluteus maximus
- Imisipha esekelayo
- I-Gluteus medius, ama-adductors, i-erector spinae, iziqinisa iqakala
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ihinge yenyonga yohlangothi olulodwa
Ingabe umlenze wangemuva kufanele uphakanyiswe ngokuhambisana naphansi?
No. Kwanele uma nje i-pelvis ingavuli futhi unyawo olusekelayo lusekuphakameni okuzinzile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukudala i-tripod enezinyawo zokusekela
Cindezela isisekelo sozwane olukhulu noluncane kanye nesithende sonyawo olulodwa bese ugoba kancane idolo. Uma kunesidingo, beka isandla sakho esiphambene kancane kancane odongeni.
- 2
Ukulungisa i-pelvis phambili
Qondanisa womabili amathambo e-pelvic phansi ukuze i-pelvis eseceleni komlenze ozophakanyiswa ingavuleki phezulu. Qinisa izisu zakho nezinqe zomlenze wakho owusekelayo.
- 3
Inyakazisa umzimba nemilenze yangemuva ndawonye
Thumela i-hip ehlangene emuva, yisa i-torso phambili kanye nomlenze wangemuva emuva. Gcina umgogodla wakho ubude futhi ume ngaphambi kokuba ingcindezi ezinyaweni zakho ezisekelayo ihlehle.
- 4
Misa emuva ngezinqulu ezisekelwe
Phushela unyawo lwakho lokusekela phansi, cindezela ama-glute akho, bese uzungeza umzimba wakho nomlenze wangemuva ndawonye uye endaweni yokuqala. Ungasonti i-pelvis yakho noma ugobe umhlane wakho phezulu.
SQUARE HIPS
Lapho i-pelvis emlenzeni wangemuva ivuliwe, i-hinge iyashintsha ibe ukunyakaza okujikelezayo.
Khomba izinzwane zezinyawo zakho ezingemuva phansi bese ucabanga ngawo womabili amathambo e-pelvic njengasezingeni elifanayo. Ukuzungezisa kulula ukukubheka ngokubheka ngqo esibukweni noma ubambe ibha ku-pelvis yakho.
Iphuzu lapho izinga le-pelvic liphukile uhla lwamanje lokunyakaza. Ungasonti i-torso yakho ukuze uphakamise umlenze wakho wangemuva phezulu.
Iphuzu elibalulekile: Isisetshenziswa okufanele sisetshenziswe ngaso leso sikhathi: “Izinzwane zezinyawo zangemuva ziphansi, izibani zangaphambili ze-pelvis ziphansi.”
SUPPORTED PRACTICE
Ukusekelwa kukuvumela ukuthi uqeqeshe ibhalansi namandla e-hip hinge ngokuhlukana
Uma uzithola ufinyeza ububanzi bakho noma uqinisa izinzwane zakho ukuze uthole ibhalansi, beka isandla esisodwa odongeni. Lokhu akulona iqhinga elilula, kodwa kunalokho kuyindlela yokugxila emisipha eqondiwe kanye nokulawulwa kwe-pelvic.
Uma ukucindezela konyawo kanye nezinga le-pelvic kugcinwa ngaphandle kokusekelwa, ungakwazi ukwengeza ukumelana nokujikeleza ngokubamba i-dumbbell elula kwesinye isandla.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-pelvis emlenzeni wangemuva ivula phezulu
- Lokho okubonayo
- Isifuba nesisu kubheke eceleni, izinzwane zezinyawo zangemuva zibheke ngaphandle.
- Imbangela engaba khona
- Gxila ekuphakameni komlenze wangemuva noma ukuntuleka kokulawula okujikelezayo kokusekela ukujoyina kwe-hip.
- Indlela yokulungisa
- Yehlisa ububanzi futhi ukhombe izinzwane zonyawo lwakho olungemuva phansi.
Squat ngedolo elisekela
- Lokho okubonayo
- I-pelvis ayihlehli futhi ngamadolo kuphela agobe ngokujulile.
- Imbangela engaba khona
- Igxile ekwehliseni izandla phansi kune-hip hinge.
- Indlela yokulungisa
- Zilolonge ukunyakaza kwe-pelvic ngehinge yokuthinta odongeni futhi ungaziba ukuphakama kwezandla zakho.
Bamba izinzwane zakho bese unyakazisa
- Lokho okubonayo
- I-arch esekelayo yonyawo iyawa futhi iqakala liyashwibeka ngapha nangapha.
- Imbangela engaba khona
- Isicelo sebhalansi seqe ububanzi bamanje noma umthwalo.
- Indlela yokulungisa
- Bamba ukusekela futhi wehlise ububanzi ukuze ubuyisele ingcindezi ye-tripod yonyawo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Kickstand RDL
Beka isithende sangaphambili sonyawo lwakho olungemuva phansi futhi ufunde ihinge.
Ukususwa komlenze owodwa okusekelwe
Isiza ngebhalansi ngesandla esisodwa.
I-Bodyweight single leg deadlift
Igcina izinga le-pelvic nokucindezela konyawo.
Ukuhluka kwe-dumbbell yesandla ehlukile
Khulisa umthwalo uma wenza ngaphandle kokuzungezisa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ohlangothini olubuthakathaka futhi ungaphazamisi ukwehluleka kwebhalansi ngokwehluleka kwamandla. Uma kunesidingo, sebenzisa izisekelo ukufanisa ububanzi nesivinini nhlangothi zombili.
Bala
6–12 izikhathi ngayinye
Yehla imizuzwana engu-2~3, i-pelvis ivundlile
Isethi
2–4 imisa ngayinye
60–120 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
1-2 izikhathi ngeviki
I-hip hinge ehlukile nokulungiswa kwevolumu
- Uma izinga le-pelvic nokucindezela konyawo kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma ukuzungeza, ukunyakaziswa kweqakala, noma ukugoba iqolo kwenzeka, nciphisa ububanzi nesisindo.
- Vikela usekelo ezindaweni lapho kunengozi yokuwa.
Imibuzo evame ukubuzwa
Isiphi isandla oyibamba i-dumbbell?
Isandla esibhekene nomlenze wokusekela sinikeza ukumelana nokujikeleza, futhi isandla esifanayo sihlinzeka ngezidingo ezahlukene zebhalansi. Okokuqala, hlola ukuqondanisa kwakho ngomthwalo omncane esandleni esiphambene.
Ingabe ayisebenzi uma ibhalansi iyimbi?
Ukubamba ukusekela kusengakwazi ukuqeqesha ngokwanele ama-hamstrings akho kanye ne-glute hinge. Ibhalansi namandla kungathuthukiswa ngokwehlukana.
