Kwakukhona isikhathi lapho imishini ye-GHD (glute ham eyakhiwe) yayisetshenziswa ezinkulungwaneni zamajimu e-CrossFit emhlabeni jikelele. Ngokuyinhloko, lo mshini wenza ukunyakaza okudinga ukuthi uhlale esandisweni esikhulu somgogodla ngaphambi kokuba uziqhubele kuma-glutes nama-hamstrings.
Nginesiqiniseko sokuthi kusenenqwaba yezindawo zokuzivocavoca ezinabantu abafanele abangakhetha ukusebenzisa i-GHD kune-squat ukuze baqhume ama-glutes abo; kodwa kukhona labo abakhetha ukuhlala kude nayo, ikakhulukazi njengoba sibeka umzimba endaweni yokugcina yebanga. Aziphephile futhi azikho kahle kubasubathi abaningi.
Ngeshwa, umshini we-GHD uqoqa uthuli emakamelweni esisindo, kodwa singanikeza ukuqeqeshwa i-twist futhi sikusebenzise ezivivinyweni ezahlukene. Kunezinhlobo ezimbalwa zokuzivocavoca okuphephile ongazenza ku-GHD ngaphandle kwama-crunches noma isandiso sokubuyela emuva.
Izinzuzo zokusebenzisa umshini we-GHD
Lo mshini ucezu lwemishini engasetshenziswa ukuqinisa (noma ukuthuthukisa) ama-glutes nama-hamstrings. Nokho, akuzona zodwa izicubu eziqondiwe. Iphinde ibe nomthelela omuhle kuma-core, ama-quads, amathole, nama-hip flexors, nakuba engahambisani wonke ngaphansi kwegama.
Nakuba izinzuzo zihluka kancane kusukela ekuzilolongeni ukuya ekuzilolongeni, ngokuvamile kuyindlela enhle yokwenza qinisa iketanga elingemuva kanye nomgogodla. Uma kucatshangelwa ukuthi abantu abaningi bangazuza ngokusebenza womabili amaqembu emisipha kancane, umshini omuhle kakhulu.
Iketanga elingemuva libhekisela kuyo yonke imisipha engemuva komzimba, ikakhulukazi ama-hamstrings, ama-gluteal, amathole, nemisipha ephansi emuva. Iqukethe okufanele kube imisipha emikhulu, enamandla kakhulu futhi enamandla kakhulu emzimbeni wonke. Kodwa-ke, abantu abaningi baneketanga elingemuva elibuthakathaka ngoba bachitha isikhathi esiningi behlezi phansi phakathi nosuku. Ubuthakathaka kule misipha kusenza singabi namandla futhi kwandisa ingozi yokulimala emhlane ongezansi, ezinqulwini, nasemadolweni.
Umshini we-GHD nawo uyithuluzi elihle kakhulu khulisa ukuqwashisa kwakho kwe-kinesthetic, eyaziwa nangokuthi ukuqwashisa ngomzimba. Ngakho-ke ngeke kube nezinzuzo kuphela ekuqeqesheni, kodwa ekuhambeni kwansuku zonke.
Iseluleko esedlule
Kunezincomo okufanele sizicabangele ngaphambi kokuqala ukusebenzisa umshini we-GHD.
lungisa umshini
Ngaphambi kokuthi sigxume emshinini we-GHD, sizoqinisekisa ukuthi ushuniwe thina. Uma umshini usethelwe ekuphakameni okungalungile, ukulimala kungenzeka noma imisipha engalungile ingasetshenziswa. Sizokwenza isiqiniseko sokuthi izinyawo zizizwa zivikelekile nokuthi ama-shins ahlala ehlangene ne-pad. Sizofuna ukuthi izinyawo namadolo ahambisane ukuze ama-shins ahambisane nomhlabathi.
Ibanga elifanele phakathi kwe-foot pad kanye ne-hip/back pad lizoncika ekuzilolongeni. Ukuze uthole isandiso se-hip, sizofuna ukuthi izinqe zilenga kancane phezu konqenqema lwe-pad. Ukuze uthole isandiso esingemuva, sizofuna ukuthi i-pelvis yonke iqine kuphedi. Ukuze siphakamise i-hamstring, sizofuna ukuthi amadolo abe ngemuva nje kwephedi, noma ngaphezulu kwephedi yamadolo uma umshini esiwusebenzisayo unawo.
Gwema ubuhlungu obuphansi emuva
Ngaso sonke isikhathi uma senza ukujima nge-GHD, kufanele siyizwe ikakhulukazi kuma-glutes, ama-hamstrings, naphakathi. Ezinye izivivinyo zingase zizwe kancane emhlane ophansi (isandiso sangemuva senzelwe ukwakha amandla ngobumnene kule ndawo), kodwa akukho ukuzivocavoca okufanele kukubangele ubuhlungu noma ukungakhululeki.
Uma sizwa ubuhlungu noma ukungakhululeki emhlane ophansi, sizolungisa isikhundla noma siyeke ukuvivinya umzimba ngokuphelele. Lokhu kusho ukuthi kungenzeka sithembele kakhulu emisipha engemuva. Cishe zinxephezela ukuntuleka kwamandla, noma amandla afundiwe, kuma-hamstrings nama-glutes.
Kunconywa ukuthi ugxile ekuqiniseni ama-hamstrings kanye nama-glute ngokuzihlukanisa kanye nokuzivocavoca kwe-eccentric ngaphambi kokuzama i-GHD futhi.
qala kancane
Uma singakaze sisebenzise i-GHD ngaphambilini, singase sibe netwetwe mayelana nokulenga isitho somzimba obala. Kunconywa ukushelela ukunyakaza futhi uqale ngebanga elifushane lokunyakaza kuze kube yilapho sizizwa sikhululekile ngomshini.
Okokugcina, sizomelana nesilingo sokuzama iminyakazo esheshayo engabonwa ku-YouTube noma ku-Instagram. Sizogxila ekufundeni ukunyakaza ngesivinini esincane namandla okwakha ngaphambi kokwengeza noma yiluphi uhlobo lwesivinini kumxube.
Ukuzivocavoca okuhle kakhulu ngomshini we-GHD
Ukuqiniseka ukuthi uqalise emshinini we-GHD kuwuphawu oluhle. Akudingeki ube umsubathi osezingeni eliphezulu ukuze uyisebenzise, kodwa kufanele ucabangele imininingwane ethile ukuze wenze isu elihle. Ngezansi uzothola izivivinyo ezisebenza kahle kakhulu zokuthuthukisa ama-glutes nama-hamstrings.
Hlukanisa Ibha Umugqa
Lena indlela ehlukile yokwenza umugqa we-barbell, nakuba unakho ukukhanga kokuba sesimweni sepulangwe. Gxila ekucindezeleni izinqe zakho ndawonye futhi ugcine umgogodla wakho ongathathi hlangothi ndawonye kukho konke ukunyakaza. Qinisekisa ukuthi ugcine isigwedlo sakho sidonsa kakhulu.
Kubalulekile ukukhumbula ukuthi isisindo esifanayo esisijwayele lapho sibeka izinyawo zethu phansi asikwazi ukulayishwa. I-lumbar izodalulwa kakhulu futhi umthwalo wesisindo kufanele wehle kakhulu.
Ukuma kwe-Isometric ku-GHD
Okwaziwa nangokuthi i-Roman chair crunches, ama-GHD crunches ukuzivocavoca kwesisu okuqhumayo. Ama-GHD sit-ups abeka umthwalo owengeziwe kuma-hip flexor, futhi asebenze imisipha yesisu ngobubanzi obuningi bokunyakaza kunokunyakaza kwakudala kokuhlala. Lokho kuhumushela enzuzweni eyengeziwe.
- Khiya izinyawo zakho futhi ungene endaweni ephansi umzimba wakho wonke uqondane ngokuphelele nomhlabathi.
- Bamba isikhundla ngaphandle kokudonsa intamo futhi unakekele umhlane ophansi.
- Isilevu sakho kufanele siphakame, singafakwa esifubeni sakho.
I-Supine barbell iyaphakama
Lokhu kuvivinya umzimba kusetshenziselwa kakhulu ukuthuthukisa ukuhamba kwehlombe, nakuba sizokwenza kancane kancane emshinini we-GHD kanye nebha enesisindo. Zibeke ngendlela efana nse nomsebenzi odlule. Zibambele emshinini, gcina izingalo zakho ziqondile, bese uphakamisa ibha. Kufanele ube nokulawula ukunyakaza okuhle.
Ukuphakama ku-GHD
Lokhu kungase kube umsebenzi oyisisekelo walo mshini, nakuba kuyisinyathelo esiyinselele ngendlela emangalisayo. Uma une-hamstring ekhule kahle, ungenza kahle kakhulu. Enye inketho yalabo abangenawo amandla okugcina ama-hips, i-butt, i-back, namahlombe abo emugqeni oqondile kuyo yonke inhlangano iwukwenza phansi.
- Lungisa umshini ukuze izinyawo zakho zicindezelwe ngokumelene nephedi yonyawo, izinzwane phansi, namadolo ngokumelene nendawo ephakathi kwephedi yokusekela. Qala ukuguqa uqonde izinyawo zakho zikhiyiwe futhi isisu sakho sidwetshwe phakathi.
- Ukugcina umgogodla wakho usesimweni sokungathathi hlangothi (hhayi ukusonta ezinqulwini), yehlisa wonke umzimba wakho ongenhla phansi. Qhubeka wehlisa kuze kube yilapho i-torso yakho ihambisana nomhlabathi.
- Bese ubamba ama-hamstrings akho nama-glutes ukuze ubuyele emuva.
Ukuphakamisa okunamandla nge-flexion
Kuyafana nedlule, ngaphandle kokuthi sizobeka ibhokisi phambi kwethu ukuze senze i-push-up ekwehleni bese siziphusha ukuze sikhuphuke ngokushesha. Ngokusobala lokhu kunyakaza kudinga amandla amancane kakhulu kunangaphambili, kodwa kungakusiza ukuthi uthuthukise amandla okuqhuma aqhumayo.
Isandiso se-Hip emshinini we-GHD
Lokhu kuzivocavoca kwamandla e-posterior chain ukunyakaza okulula kwabaqalayo ongakwenza emshinini. Iqembu eliyinhloko lemisipha elisebenzayo yi-glutes, kodwa futhi lisebenza ama-hamstrings, amathole, kanye nomhlane ophansi.
- Qala ngokulungisa i-foot pad ukuze uma uvala imilenze yakho, izinqulu zakho zicace ngokuphelele ku-pad eyinhloko. Udinga inqulu ukuze ukwazi ukugoba futhi uhambe ngokukhululeka phakathi nohlu lwayo olugcwele lokunyakaza.
- Hamba emshinini ukuze amathe ezinyawo zakho acindezelwe ebholeni lonyawo lwakho, izinzwane zakho zibheke phansi, futhi ama-quad akho ahlukaniswe kabili yiphedi yokusekela.
- Ngaphambi kokwenza isandiso se-hip esigcwele, qiniseka ukuthi unobubanzi bokunyakaza. Ukuze wenze lokho, zama ukwehlisa umzimba wakho ukuze uhambisane nomhlabathi futhi ugcine umzimba wakho umile ngokuphelele. Uma uzizwa unamandla, uzethemba, futhi unethezekile kulesi simo, futhi ungakwazi ukuyibamba okungenani imizuzwana engu-10, usukulungele ukukwenza usendaweni yomsipha.
- Kusukela kuleso simo, yehlisa kancane kancane i-torso yakho phansi. Qiniseka ukuthi ugcina indawo yokuqala engathathi hlangothi ngokugcina isifuba esiziqhenyayo kanye nomgogodla oqinile. Cindezela isinqe sakho ukuze uvuke.