Ezona ziQinisekiso zeGlute ezigqwesileyo kubantu abanamadolo amabi

Umxholo

• Ukufa kweRomanian
• Inqaku le-3 Glute Kickback
• Ukwahlulahlula ukuma kweRLL (eRomanian Deadlift)
• Ibhulorho yeGlute
• Super Hydrant
• UKettlebell Swing
• Umlenze omnye RDL
• Uphengululo lwe

Ukuba unentlungu emadolweni, kunokuba yinto ephazamisayo ukufumana umthambo ongonzakalisiyo kodwa oya kuthi ujolise ekuthabatheni umthwalo. Sikugqume ngezintlanu ezona zingcono zokuzilolonga ngeempundu-kunye neentshukumo ezimbini zebhonasi-ezisanokwenzeka ngokupheleleyo ukuba unamadolo amabi. Ewe, oko kuthetha ukuba akukho squats okanye imiphunga! Nokuba amadolo akho alungile, ezi ndlela zokuhamba zintle zilungele ukutshintsha indlela ohamba ngayo. (Kuba ukwenza ngqo ukushukuma lonke ixesha kulungile, kodwa uya kubona iziphumo ezingaphezulu kokwenza umahluko omncinci wokuzilolonga.)

Ingaba isebenza kanjani: Yenza intshukumo nganye ngenani lee-reps ezibonisiweyo kwaye uphinde uphinde isekethe enye ukuya kwambini. Bukela ividiyo yeedemo zokuhambisa ngokupheleleyo kunye neengcebiso zefom. (Ufuna ukubandakanyeka nomzimba wakho ongaphezulu? Zama lo msebenzi wokujikeleza ingalo ngokulandelayo.)

Uya kuyidinga: isethi yeedumbbells ezinobunzima obuphakathi kunye nekettlebell ephakathi ukuya kobunzima.

Ukufa kweRomanian

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle, ii-dumbbells phambi kwesinqe, iintende zijonge ngaphakathi.

B. Hinga ezinqeni ukwehlisa iidumbbells phambi kweewins. Qiniseka ukuba ugcine uxakekile kwaye ubuyela ngqo kuyo yonke intshukumo.

C. Phakamisa torso ukubuyela kukuma.

Yenza i-15 ukuya kwi-20 reps.

Inqaku le-3 Glute Kickback

A. Yima ngomlenze wasekunene, izandla zihlangene kwinqanaba lesifuba kunye neenyawo lasekhohlo zijikeleza nje emhlabeni ukuqala.

B. Ukukhaba umlenze wasekhohlo ngokuthe ngqo kwicala, uze ubuyele ukuqala.

C. Pulse ukukhaba umlenze wasekhohlo emva komva, emva koko ubuyele ukuqala.

D epheleleyo. Pulse ukukhaba umlenze wasekhohlo ngqo emva, emva koko ubuyele ukuqala. Yiyo i-1 rep.

Yenza i-10 ukuya kwi-15 yokuphindaphinda. Tshintsha amacala; phinda.

Ukwahlulahlula ukuma kweRLL (eRomanian Deadlift)

A. Qala kwindawo yoqhekeko: unyawo lwasekhohlo phambili, unyawo olutyalwe ngokuqinileyo emhlabeni. Unyawo lwasekunene lumalunga neesentimitha ezintandathu ngasemva, ulungelelanisa ibhola yonyawo. Bamba i-dumbbells phambi kwesinqe, iintendelezo zijonge ngaphakathi.

B. Ukuxhoma ezinqeni ukwehlisa ii-dumbbells phambi kwe-shin yasekhohlo. Qinisekisa ukuba ugcine undoqo ubandakanyekile kwaye ubuyele ngqo kuyo yonke intshukumo.

C. Phakamisa umzimba wakho ukuze ubuyele ekumeni.

Yenza i-15 ukuya kwi-20 reps. Tshintsha amacala; phinda.

Ibhulorho yeGlute

A. Lala ujonge phezulu emhlabeni kunye nezithende ezityalwe kwaye amadolo ajonge phezulu ukuqala.

B. Ukucinezela izithende emhlabathini, phakamisa izinqe phezulu, kwaye ucinezele i-glutes phezulu kakhulu (ubambe isibini esinye).

C. Cothoza isinqe esisezantsi ukuze uzulazule nje phantsi, uze uphakamise isinqe ukuqala impendulo elandelayo.

Ingcebiso ngefom: Ukwenza kube nzima, yenza ibhlorho yomlenze omnye: yandisa umlenze omnye emoyeni, kwaye wenze intshukumo komnye umlenze.

Yenza i-15 ukuya kwi-20 reps.

Super Hydrant

A. Qala kwi-tabletop position, kuzo zonke ezine ezine-hips phezu kwamadolo kunye namagxa phezu kwezihlahla, undoqo ubandakanyekile.

B. Phakamisa idolo lasekunene emgangathweni kwaye wenze umbhobho wokuhambisa amanzi: phakamisa idolo uye ecaleni, ugcine i-90-degree bend.

C. Buyela ekuqaleni ngaphandle kokuchukumisa idolo emhlabeni, emva koko uphakamise umlenze wasekunene ngasemva kwaye unyuke, ugobe kwi-90-degree degree ngeenyawo eziguqulweyo ukuze emazantsi onyawo lwasekunene akhombe eluphahleni.

D epheleleyo. Buyela ukuqala ngaphandle kokuchukumisa idolo emhlabeni. Yimpendulo enye.

Yenza i-10 ukuya kwi-15 yokuphindaphinda. Tshintsha amacala; phinda.

UKettlebell Swing

A. Yima ngeenyawo ububanzi bamagxa ngaphandle, i-kettlebell emgangathweni, iingalo-umgama ukusuka kwiinzwane. Hinga ezinqeni ngentambo egobileyo emadolweni ukuze ubambe umphezulu we kettlebell ngezandla zombini.

B. Nyusa ikettlebell ngasemva phakathi kwemilenze.

C. Gxotha isinqe ukuya phambili ukuya kuma, ujiwuzisa i-kettlebell ukuya phambili malunga nokuphakama kwesifuba.

D epheleleyo. Vumela i-kettlebell swing ibuyele emilenzeni, isinqe umva, emva koko inyanzelise ukuma kwakhona. Qhubeka nokuphinda.

Ingcebiso ngeFom: Khumbula, ayisiyi-squat-yinto yehenjisi. Kuya kubakho ukugoba okuncinci emadolweni. Amandla aqhutywa sisinqe sakho, ngoko ke uwathumele emva kangangoko unako ngelixa ugcina umqolo osicaba kunye nondoqo owomeleleyo kulo lonke ixesha lokuzilolonga. (Cinga ngokuthumela i-butt umva ngokuchasene nokuwisa i-butt ephantsi.)

Yenza i-15 ukuya kwi-25 reps.

Umlenze omnye RDL

A. Yima ngenyawo lasekhohlo, iinyawo zasekunene zingemva kancinane, iinzwane zichukumisa umgangatho ukuze zilungelelane. Bamba i-dumbbell kwisandla sasekunene phambi kwesinqe, intende ijonge kuyo.

B. Ukuxhonywa ezinqeni, i-dumbbell esezantsi ukuya kubude obuphakamileyo ngelixa ukhaba ngonyawo lwasekunene. Gcina ama-hips kunye namagxa anesikwere kuyo yonke intshukumo.

C. Buyisa isindululo ukuze ubuyele ukuqala.

Yenza i-15 ukuya kwi-20 reps. Tshintsha amacala; phinda.

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