I-reverse hollow rock (eyaziwa nangokuthi i-Superman rock) umsebenzi wesisindo somzimba ongakhomba umhlane ophansi, ama-glutes, nama-hamstrings (i-posterior chain). Ngokufanayo nedwala elingenalutho lakudala (ngaphandle kokuthi lenziwe endaweni ethambekele, esikhundleni se-supine), lo msebenzi uyiphethini yokunyakaza eyisisekelo yokwakha ukukhuthazela nokuthuthukiswa kwemisipha, amandla e-isometric, nokuzinza okuyisisekelo.
Yimiphi imisipha esebenzayo?
I-reverse hollow rock (i-Superman rock) iqondise amaqembu amakhulu emisipha yeketanga elingemuva. Amaqembu emisipha alandelayo ahloselwe ukuwenza, ukuhlukahluka kwe-isometric, noma inhlanganisela yalokhu okubili:
- ama-spinal erectors (umgogodla ophansi)
- Izinqe
- umsipha
- Izicupho eziphezulu (izandla zeluliwe)
Izinzuzo ezi-5 zetshe elingenalutho elibuyela emuva
Qaphela ukuthi ama-buffs amaningi afana ngokwemvelo namadwala angenalutho, amapulangwe ahlanekezelwe, kanye nezandiso zasemuva. Ngakho-ke, i-reverse hollow rock, ngaphezu kwalezi zivivinyo, ingaba yisinqumo esihle kakhulu sokujima okuyisisekelo nokuphansi kwabadlali abaningi.
amandla e-isometric
Amandla e-Isometric emhlane ophansi (i-erector spinae), ama-glutes, nama-hamstrings (iketanga elingemuva) liyisihluthulelo sokuphoqelela ukukhiqizwa nokunyakaza ngokujwayelekile, kungakhathaliseki ukuthi ngaphansi komthwalo noma ukunyakaza okwengeziwe kwe-gymnastic. Ikhono lokukhiqiza ukungezwani kwemisipha namandla kubalulekile ekuzinzeni komgogodla ngaphansi komthwalo kanye nokukhiqizwa kwamandla engeziwe ezindaweni zokunamathela ezidinga ukuqina kwe-positional (njengama-squats kanye nama-deadlifts).
Ukwenza kusebenze iketango elingemuva
Njengabantu, sincike kakhulu kuchungechunge lwangemuva, njengoba sichitha ingxenye enkulu yezimpilo zethu sisesimweni esiqondile. Ama-glutes, ama-hamstrings, kanye nenkontileka ephansi ye-back back ukusiza amandla nokuzinza kwe-postural ngesikhathi sokunyakaza nokuphoqa ukukhiqiza ukunyakaza okufana nama-squats, ama-jerks, ukuhlanza, ukuhlwitha, ukugxuma, ukugijima, njll. I-reverse hollow rock ingasetshenziswa njengendlela yokwenza kusebenze ukuze ikulungiselele ukunyakaza okunjalo futhi isize abantu ngabanye bakhe ukuqwashisa kwemisipha engcono kanye nenkumbulo ngokuzihlanganisa nalawo maqembu emisipha.
ukuzinza komugqa omaphakathi
Nakuba lokhu kuwukuzivivinya kwangemuva okubusayo, idwala elingemuva elingenalutho lingasiza ukuthuthukisa ukulawula nokuqina komugqa omaphakathi, ikakhulukazi uma kuhlanganiswe netshe elivamile elingenalutho. Ukwenyuka kwamakhono okuguquguquka nokunwetshwa (kanye nekhono lokumelana namandla angafuneki) kuhle kumongo oyindilinga kahle.
Ukuthuthukiswa kwemisipha
Itshe elingemuva elingenalutho, nakuba lenziwa nge-isometrically, lingaba isisekelo esihle sokuthuthukiswa kwemisipha, ikakhulukazi uma lihlanganiswe nokunyakaza okuhlanganisa izenzo zemisipha eqondile kanye ne-eccentric (njengokuphakanyiswa komlenze, ama-GHD, nezandiso zasemuva).
ukwehla okungaka
Kwezinye izimo, umuntu oyedwa (noma iqembu labantu) angase aswele amandla ayisisekelo, ukulawula ukunyakaza, noma abe nemikhawulo ebekiwe yokunyakaza okufana ne-GHD, izandiso zokubuyela emuva, nokusa okuhle. I-Reverse hollow rock ingaba ukuhlehla okungaka kumaqembu amakhulu nabaqalayo, njengoba idinga indawo encane futhi akukho mishini. Futhi, ububanzi bokunyakaza buncane kakhulu kunezinye ukunyakaza, ngakho-ke kudinga amandla amancane emhlane wakho ophansi, ama-glutes, nama-hamstrings.
Ulethula kanjani i-reverse hollow rock ohlelweni lwakho?
Ukwethula i-reverse hollow rock kungenziwa ngendlela efana neningi le-isometrics kanye ne-classic hollow rock. Ukuqeqeshwa okusekelwe ekuphindaphindweni (inombolo) kuyisiqalo esihle, nokho, okungcono kakhulu kungase kube uchungechunge olunesikhathi, egxile ekucindezelekeni nasekunyakazeni okulawulwayo (ikhwalithi) esikhundleni sobuningi. Uma usuveze ukuqonda kwakho okuyisisekelo kanye nekhono lokwenza ukunyakaza, ama-reps (ama-higher reps) noma inhlanganisela yamasethi anesikhathi angenziwa.