Pane imwe nguva iyo GHD (glute ham yakagadzirwa) michina yakashandiswa muzviuru zveCrossFit gyms pasi rose. Kunyanya, muchina uyu unoita mafambiro anoda kuti iwe ugare mukukura kwemusana usati wazvifambisa iwe kuburikidza ne glutes uye hamstrings.
Ndine chokwadi kuti kuchine akawanda ejimu ane vanhu vanokodzera vangada kushandisa GHD pane squat kuti vabvise glutes yavo; asi kune avo vanosarudza kugara kure nazvo, kunyanya sezvo isu tichiisa mutumbi mukuwedzerwa kwekupedzisira. Havana kuchengetedzeka kana kugona kune vakawanda vatambi.
Nehurombo, muchina weGHD uri kuunganidza guruva mumakamuri anorema, asi isu tinogona kupa kudzidzisa twist uye nekuishandisa mumitambo yakasiyana. Kune akati wandei mhando dzemaekisesaizi akachengeteka aunogona kuita paGHD kunze kwekunge crunches kana kumashure kwekuwedzera.
Zvakanakira kushandisa GHD muchina
Muchina uyu chidimbu chemidziyo inogona kushandiswa kusimbisa (kana kusimudzira) iyo glutes uye hamstrings. Zvisinei, handidzo dzoga tsandanyama dzakanangwa. Iyo inewo mhedzisiro yakakura pamusimboti, quads, mhuru, uye hip flexors, kunyangwe zvese zvisingakwane pasi pezita.
Kunyangwe mabhenefiti achisiyana zvishoma kubva pakurovedza muviri kuenda kumitambo, kazhinji inzira yakanaka yeku kusimbisa posterior cheni uye musimboti. Tichifunga kuti vanhu vazhinji vanogona kubatsirwa nekushanda mapoka maviri emhasuru zvishoma, iwo muchina mukuru.
Iyo posterior chain inoreva mamhasuru ese ari kuseri kwemuviri, kunyanya hamstrings, gluteals, mhuru, uye pasi kumashure tsandanyama. Iine izvo zvinofanirwa kunge zviri hombe, ine simba zvakanyanya uye yakasimba tsandanyama mumuviri wese. Zvisinei, vanhu vazhinji vane cheni isina kusimba yemashure nekuti vanopedza nguva yakawanda vakagara pasi mukati mezuva. Kushaya simba mumamhasuru aya kunoita kuti tisasimba uye kunowedzera njodzi yekukuvara kuzasi kwemusana, muhudyu, nemabvi.
Muchina weGHD zvakare chishandiso chikuru che wedzera kinesthetic kuziva kwako, inozivikanwawo sekuziva kwemuviri. Saka hazvizongove nemabhenefiti mukudzidziswa, asi mukufamba kwemazuva ese.
Zano rapfuura
Pane mamwe kurudziro atinofanira kufunga nezvayo tisati tatanga kushandisa GHD muchina.
gadzirisa muchina
Tisati tasvetukira pamushini weGHD, tinoita shuwa kuti wakagadzirirwa isu. Kana muchina wakaiswa paurefu husina kunaka, kukuvara kunogona kuitika kana kuti mhasuru dzisina kunaka dzinogona kushandiswa. Tichava nechokwadi chokuti tsoka dzinonzwa dzakachengeteka uye kuti shins dzinogara dzichisangana nepadhi. Tichada kuti tsoka nemabvi zvienderane kuitira kuti shins dzienderane pasi.
Chinhambwe chakakodzera pakati pegumbo retsoka uye hudyu / kumashure padhi zvinoenderana nechiitwa. Kuti chiuno chiwedzere, isu tichada kuti mahudyu aturike zvishoma pamusoro pemucheto wepadhi. Kuti uwedzere kumashure, isu tinoda kuti pelvis yese ive yakasimba padhi. Kusimudza hamstring, isu tichada kuti mabvi angove kuseri kwepedhi, kana pamusoro pemabvi pedhi kana muchina watiri kushandisa uine mumwe.
Dzivisa kurwadziwa kwepasi
Pese patinoita kurovedza muviri neGHD, isu tinofanirwa kuinzwa zvakanyanya mu glutes, hamstrings, uye core. Mamwe maekisesaizi anogona kunzwa zvishoma muzasi kumashure (kurebesa kumashure kunoitirwa kuvaka zvinyoro nyoro munzvimbo ino), asi hapana chimwe chezviitwa chinofanira kukukonzera marwadzo kana kusagadzikana.
Kana isu tichinzwa kurwadziwa kana kusagadzikana muzasi kumashure, isu tichagadzirisa chinzvimbo kana kumisa kurovedza muviri zvachose. Izvi zvinoreva kuti isu tinokwanisa kuvimba zvakanyanya nemamhasuru ekuzasi. Vanogona kunge vari kubhadhara kushaya simba, kana kudzidza simba, mu hamstrings uye glutes.
Zvinokurudzirwa kutarisa pakusimbisa hamstrings uye glutes nekuzviparadzanisa uye eccentric maekisesaizi usati waedza iyo GHD zvakare.
tanga zvishoma nezvishoma
Kana tisina kumboshandisa GHD kare, tinogona kunge tichitya kurembedza chikamu chemuviri pachena. Inokurudzirwa kutsvedzerera mafambiro uye kutanga nekupfupika kwekufamba kusvika tanzwa takasununguka nemushini.
Chekupedzisira asi chisiri chidiki, isu tinozoramba muedzo wekuyedza kukurumidza kukurumidza mafambiro anogona kuonekwa paYouTube kana Instagram. Tichatarisa pakudzidza mafambiro nekunonoka uye kuvaka simba tisati tawedzera chero mhando yekumhanya kumusanganiswa.
Iwo akanakisa maekisesaizi nemuchina weGHD
Kuve nekugutsikana kuti utange pamushini weGHD chiratidzo chakanaka. Iwe haufanirwe kunge uri mumhanyi wepamusoro kuti uishandise, asi iwe unofanirwa kufunga nezve zvimwe zvinhu kuti uite yakanaka hunyanzvi. Pazasi iwe unowana anonyanya kushanda maekisesaizi ekugadzira glutes uye hamstrings.
Enzanisa Bar Row
Iyi ndiyo nzira yakasiyana yekuita mutsara webarbell, kunyange zvazvo iine chido chekuve munzvimbo ye semi-plank. Tarisa pakudzvanya matako ako pamwe chete uye kuchengeta musana wako usina kwawakarerekera pamwe chete mukufamba. Ita shuwa kuti unochengeta gweta rako rekudhonza zvakanyanya.
Zvakakosha kuyeuka kuti uremu hwakafanana hwatakajaira patinoisa tsoka dzedu pasi hahugoni kutakurwa. Iyo lumbar ichave yakafumurwa zvakanyanya uye huremu hunofanira kuderera zvakanyanya.
Isometric kumira muGHD
Iyo inozivikanwawo sechiRoma chechigaro crunches, iyo GHD crunches ndeye kuputika kwedumbu kurovedza muviri. GHD sit-ups inoisa mutoro wakawanda pahudyu inochinjika, uye shanda mhasuru dzemudumbu kuburikidza nehukuru hukuru hwekufamba kupfuura yekirasi sit-up kufamba. Izvo zvinoshandura mukuwedzera purofiti.
- Kiya tsoka dzako uye upinde munzvimbo ye supine nemuviri wako wese wakanyatsoenderana nepasi.
- Bata nzvimbo yacho usina kudhonza mutsipa uye kutarisira pasi pasi.
- Chirebvu chako chinofanira kunge chiri mudenga, kwete chakaiswa muchipfuva chako.
Supine barbell inosimudza
Ichi chiitwa chinoshandiswa zvakanyanya kunatsiridza kufamba kwepfudzi, kunyangwe isu tichizozviita zvishoma zvakanyanya pamushini weGHD uye nebhara rakaremerwa. Zvimise sezvakangoita muchiitwa chapfuura. Zvisungirire mumushini, chengeta maoko ako akatwasuka, uye uunze bara kumusoro. Iwe unofanirwa kuva nekutonga kwakanaka kwekufamba.
Kukwidziridzwa muGHD
Iri rinogona kunge riri iro basa rekutanga remuchina uyu, kunyangwe iri danho rinonetsa. Kana uine hamstring yakanyatsogadzirwa, unogona kuita zvakanaka. Imwe sarudzo kune avo vasina kusimba zvakakwana kuchengetedza mahudyu, butt, musana, uye mapfudzi mumutsara wakatwasuka mukufamba kwese ndiko kuzviita pasi.
- Rongedza muchina kuitira kuti tsoka dzako dzidzvanyirwe padhi retsoka, zvigunwe pasi, uye mabvi achipesana nepakati pechitsigiro. Tanga kupfugama wakatwasuka tsoka dzako dzakakiiwa uye dumbu rako rakadhonzwa mukati.
- Kuchengeta musimboti wako munzvimbo isina kwazvakarerekera (uye kwete kumonyoroka muhudyu), dzikisa muviri wako wese wepamusoro wakananga pasi. Ramba uchidzika kusvika torso yako yafanana nepasi.
- Zvadaro shandisa hamstrings uye glutes kuti udzoke zvakare.
Dynamic kusimudza ne flexion
Zvakangofanana neyakapfuura, kunze kwekuti isu tichaisa bhokisi pamberi pedu kuti tiite push-up pakudzika uye isusu isu pachedu kuti tikwire nekukasira. Zviripachena kufamba uku kunoda simba rakaderera pane rakapfuura, asi rinogona kukubatsira kusimudzira simba rekusundidzira rinoputika.
Hip kuwedzera pamushini weGHD
Iyi posterior cheni simba rekurovedza muviri ndiyo iri nyore kufamba kune vanotanga iwe yaunogona kuita pamushini. Iro guru remasumbu boka iro rinoshanda ndiro glutes, asi rinoshanda zvakare hamstrings, mhuru, uye pasi kumashure.
- Tanga nekugadzirisa chigadziko chetsoka kuitira kuti paunovhara makumbo ako, mahudyu ako akajeka zvachose pane guru guru. Iwe unoda hudyu kuti ugone kushanduka uye kufamba wakasununguka kuburikidza nehuwandu hwayo huzere hwekufamba.
- Tsika pamudziyo kuitira kuti tsoka dzetsoka dzako dzitsindirwe pabhora retsoka yako, zvigunwe zvako zvinongedza pasi, uye quads yako inotsemurwa nepedhi yekutsigira.
- Usati waita kuwedzera kwehudyu yakazara, ita shuwa kuti une huwandu hwekufamba. Kuti uite izvozvo, edza kudzikisa torso yako kuitira kuti ienderane pasi uye uchengetedze muviri wako zvachose. Kana iwe uchinzwa wakasimba, uine chivimbo, uye wakasununguka munzvimbo iyi, uye uchikwanisa kuibata kweinenge gumi masekonzi, wagadzirira kuzviita kubva pane hamstring chinzvimbo.
- Kubva panzvimbo iyoyo, zvishoma nezvishoma dzikisa torso yako pasi. Ita shuwa kuti unochengetedza isina kwayakarerekera yekutanga chinzvimbo nekuchengetedza chipfuva chinodada uye yakasimba core. Svina chigaro chako kuti usimuke.