Kwakukho ixesha apho i-GHD (i-glute ham yaphuhliswa) koomatshini basetyenziswa kumawaka e-CrossFit gyms emhlabeni jikelele. Ngokuyintloko, lo matshini wenza intshukumo efuna ukuba uhlale kulwandiso olukhulu lomnqonqo ngaphambi kokuba uziqhubele kwi-glutes kunye ne-hamstrings.
Ndiqinisekile ukuba kusekho iindawo ezininzi zokuzivocavoca ezinabantu abafanelekileyo abangathanda ukusebenzisa i-GHD kune-squat ukukrazula i-glutes yabo; kodwa kukho abo bakhetha ukuhlala kude kuyo, ngakumbi njengoko sibeka umzimba kuluhlu lokugqibela. Azikhuselekanga kwaye azikho ngempumelelo kuninzi lweembaleki.
Ngelishwa, umatshini we-GHD uqokelela uthuli kumagumbi obunzima, kodwa sinokunika uqeqesho i-twist kwaye siyisebenzise kwimithambo eyahlukeneyo. Kukho iintlobo ezininzi zomthambo okhuselekileyo onokuwenza kwi-GHD ngaphandle kwee-crunches okanye ukongezwa ngasemva.
Izinto ezilungileyo zokusebenzisa umatshini weGHD
Lo matshini sisiqwenga sesixhobo esingasetyenziselwa ukuqinisa (okanye ukuphuhlisa) i-glutes kunye ne-hamstrings. Nangona kunjalo, ayizizo kuphela izihlunu ezijoliswe kuzo. Kwakhona kunempembelelo enkulu kwi-core, i-quads, amathole, kunye ne-hip flexors, nangona zonke zingangeni phantsi kwegama.
Nangona izibonelelo zihluka kancinci ukusuka kwimithambo ukuya kwimithambo, yeyona ndlela ilungileyo yomeleza ikhonkco yangasemva kunye nengundoqo. Uthathela ingqalelo ukuba uninzi lwabantu lunokuxhamla ekusebenzeni omabini amaqela ezihlunu kancinci, ngumatshini omkhulu.
Ikhonkco elingasemva libhekisa kuzo zonke izihlunu ngasemva komzimba, ngakumbi i-hamstrings, i-gluteals, amathole kunye nezihlunu ezisezantsi. Iqulethe oko kufuneka kube yeyona misipha inkulu, inamandla kwaye inamandla kuwo wonke umzimba. Nangona kunjalo, abantu abaninzi banamatyathanga angasemva abuthathaka kuba bachitha ixesha elininzi behleli phantsi emini. Ubuthathaka kule misipha kusenza singabi namandla kwaye kwandisa umngcipheko wokulimala kumqolo ongaphantsi, isinqe, kunye namadolo.
Umatshini we-GHD ukwasisixhobo esihle kakhulu ukwandisa ulwazi lwakho lwekinesthetic, ekwabizwa ngokuba kukwaziwa komzimba. Ngoko akuyi kuba neenzuzo kuphela ekuqeqesheni, kodwa kwiintshukumo zemihla ngemihla.
Iingcebiso zangaphambili
Kukho ezinye iingcebiso ekufuneka sizithathele ingqalelo phambi kokuba siqalise ukusebenzisa umatshini we-GHD.
lungisa umatshini
Phambi kokuba sitsibe kumatshini we-GHD, siya kuqinisekisa ukuba ulungiselelwe thina. Ukuba umatshini umiselwe ukuphakama okungalunganga, ukulimala kunokwenzeka okanye izihlunu ezingalunganga zingasetyenziswa. Siya kuqinisekisa ukuba iinyawo ziziva zikhuselekile kwaye i-shins ihlala idibanisa ne-pad. Siya kufuna ukuba iinyawo kunye namadolo alungelelaniswe ukwenzela ukuba i-shins ihambelane nomhlaba.
Umgama ochanekileyo phakathi kweenyawo kunye ne-hip / back pad iya kuxhomekeka ekusebenzeni. Ukongezwa kwe-hip, siya kufuna ukuba izinqe zijinga kancinci kumda wepad. Ukongezwa ngasemva, siya kufuna ukuba yonke i-pelvis iqine ngokuqinileyo kwi-pad. Ukunyusa i-hamstring, siya kufuna ukuba amadolo abe ngasemva kwepadi, okanye ngaphezulu kwedolo ukuba umatshini esiwusebenzisayo unomnye.
Gwema iintlungu ezisezantsi
Ngalo lonke ixesha sisenza umthambo nge-GHD, kufuneka siyive ngokuyintloko kwi-glutes, i-hamstrings, kunye ne-core. Eminye imithambo inokuziva incinci kumqolo osezantsi (ukwandiswa komva kwenzelwa ukwakha ngobunono amandla kule ndawo), kodwa akukho nanye yemithambo ekufuneka ikubangele iintlungu okanye ukungakhululeki.
Ukuba siva intlungu okanye ukungakhululeki kumqolo ongaphantsi, siya kulungelelanisa indawo okanye siyeke umthambo ngokupheleleyo. Oku kuthetha ukuba sinokuthi sithembele kakhulu kwiimisipha ezisezantsi. Mhlawumbi bahlawulela ukungabikho kwamandla, okanye amandla afundileyo, kwi-hamstrings kunye ne-glutes.
Kuyacetyiswa ukuba ugxininise ekomelezeni i-hamstrings kunye ne-glutes kunye nokuzilolonga kunye nokuzivocavoca kwe-eccentric ngaphambi kokuzama i-GHD kwakhona.
qala kancinci
Ukuba asizange sisebenzise i-GHD ngaphambili, sinokuba nexhala malunga nokujingisa ilungu lomzimba ekuhleni. Kunconywa ukuba ulungelelanise ukunyakaza kwaye uqale ngoluhlu olufutshane lokunyakaza de kube siziva sikhululekile ngomatshini.
Okokugqibela kodwa okuncinci, siya kuxhathisa isilingo sokuzama iintshukumo ezikhawulezayo zebhola ezinokuthi zibonwe kuYouTube okanye ku-Instagram. Siza kugxila ekufundeni iintshukumo ngesantya esicothayo kunye nokwakha amandla phambi kokongeza naluphi na uhlobo lwesantya kumxube.
Olona qeqesho lubalaseleyo ngomatshini we-GHD
Ukuqiniseka ukuba uqalise kumatshini we-GHD luphawu oluhle. Akunyanzelekanga ukuba ube yimbaleki ebalaseleyo ukuze uyisebenzise, kodwa kuya kufuneka uthathele ingqalelo ezinye iinkcukacha ukwenza ubuchule obufanelekileyo. Apha ngezantsi uya kufumana owona msebenzi usebenzayo wokuphuhlisa i-glutes kunye ne-hamstrings.
Cofa umqolo weBar
Le yindlela eyahlukileyo yokwenza umqolo wentsimbi yentsimbi, nangona inomtsalane wokuba kwindawo ephakathi kweplanga. Gxininisa ekucinezeleni iimpundu zakho kunye nokugcina umqolo wakho ongathathi hlangothi kunye kuyo yonke intshukumo. Qinisekisa ukuba iphini lakho litsala liqine kakhulu.
Kubalulekile ukukhumbula ukuba ubunzima obufanayo esisetyenziswayo xa sibeka iinyawo zethu phantsi azikwazi ukulayishwa. I-lumbar iya kubonakala ngakumbi kwaye umthwalo wesisindo kufuneka unciphise kakhulu.
Ukuma kwe-Isometric kwi-GHD
Ikwabizwa ngokuba zii-crunches zesitulo saseRoma, i-GHD crunches kukuzilolonga kwesisu esiqhumayo. I-GHD i-sit-ups ibeka umthwalo ongaphezulu kwi-flexible hip, kwaye isebenze izihlunu zesisu ngokusebenzisa uluhlu olukhulu lokunyakaza kune-classic sit-up movement. Oko kuguqulela kwingeniso eyongeziweyo.
- Tshixa iinyawo zakho kwaye ungene kwindawo ephezulu kunye nomzimba wakho wonke uhambelana ngokugqibeleleyo nomhlaba.
- Bamba isikhundla ngaphandle kokutsala intamo kwaye unakekele umva ophantsi.
- Isilevu sakho kufuneka siphakame, singafakwa esifubeni sakho.
I-Supine barbell iphakamisa
Lo msebenzi usetyenziswa ngokubanzi ekuphuculeni ukuhamba kwamagxa, nangona siza kuyenza kancinci ngakumbi kumatshini we-GHD kunye nebha enesisindo. Zibeke kanye njengokuba bekulo msebenzi wangaphambili. Zigxininise kumatshini, gcina iingalo zakho zithe tye, kwaye unyuse ibha. Kufuneka ube nolawulo oluhle lokuhamba.
Ukuphakama kwi-GHD
Oku kunokuba sisiseko somthambo kulo matshini, nangona inyathelo elinzima kakhulu. Ukuba une-hamstring ekhule kakuhle, unokwenza kakuhle. Enye inketho kwabo bangomelelanga ngokwaneleyo ukugcina i-hips, i-butt, umva, kunye namagxa kumgca othe tye kuyo yonke intshukumo kukwenza phantsi.
- Lungisa umatshini ukuze iinyawo zakho zicinezelwe ngokubhekiselele kwi-pad yonyawo, iinzwane phantsi, kunye namadolo ngokuchasene nombindi wenkxaso. Qalisa ukuguqa nkqo iinyawo zakho zitshixiwe kwaye isisu sakho sitsalwe ngaphakathi.
- Ukugcina ingundoqo yakho kwindawo engathathi hlangothi (kwaye ungajikiyo ezinqeni), yehlisa wonke umzimba wakho ophezulu ukuya kumgangatho. Qhubeka ukwehlisa de i-torso yakho ihambelane nomhlaba.
- Emva koko faka i-hamstrings kunye ne-glutes ukuze ubuyele phezulu.
Ukuphakamisa okuguquguqukayo kunye ne-flexion
Iyafana nale yangaphambili, ngaphandle kokuba siza kubeka ibhokisi phambi kwethu ukuze senze i-push-up ekwehleni kwaye sizityhale ukuba sinyuke ngokukhawuleza. Ngokucacileyo le ntshukumo ifuna amandla angaphantsi kakhulu kuneyangaphambili, kodwa inokukunceda uphuhlise amandla okutyhala aqhushumbayo.
Ukwandiswa kweHip kumatshini we-GHD
Lo mthambo wangemva wamandla ekhonkco yeyona ntshukumo ilula yabaqalayo onokuthi uyenze kumatshini. Iqela eliphambili le-muscle elisebenzayo yi-glutes, kodwa lisebenza kwakhona i-hamstrings, amathole, kunye nomqolo ophantsi.
- Qala ngokulungisa i-pad yeenyawo ukwenzela ukuba xa uvala imilenze yakho, izinqe zakho zicace ngokupheleleyo kwipadi ephambili. Udinga i-hip ukuze ukwazi ukuguquguquka kwaye uhambe ngokukhululekileyo kuluhlu olupheleleyo lokuhamba.
- Nyathela kwisixhobo ukuze intende yeenyawo zakho icinezelwe ngokuchasene nebhola yonyawo lwakho, iinzwane zakho zijonge ezantsi, kwaye iiquads zakho zicatshulwe kabini yipadi yokuxhasa.
- Ngaphambi kokuba wenze ulwandiso olupheleleyo lwe-hip, qiniseka ukuba unoluhlu lwentshukumo. Ukwenza oko, zama ukuthoba i-torso yakho ukuze ihambelane nomhlaba kwaye ugcine umzimba wakho umile ngokupheleleyo. Ukuba uziva womelele, uzithembile, kwaye ukhululekile kwesi sikhundla, kwaye unokuyibamba imizuzwana eyi-10 ubuncinci, ulungele ukuyenza ukwindawo ye-hamstring.
- Ukusuka kuloo ndawo, yehlisa kancinci i-torso yakho emhlabeni. Qinisekisa ukuba ugcina indawo yokuqala engathathi hlangothi ngokugcina isifuba esizidlayo kunye nondoqo oqinileyo. Cofa impundu yakho ukuze uvuke.