Kutheni uMthambo oLungileyo wokuSasa uliXabisa ixesha lakho

Umxholo

• Yeyiphi iMithambo elungileyo yasekuseni?
• Kutheni le nto kufanelekile ukuba wenze uMthambo oLungileyo wasekuseni
• Umsebenzi oLungileyo wokuSasa uhambisa umahluko
• Classic Good Morning
• Ngasemva-Loaded Good Morning
• Phambi kokulayishwa kusasa ekuseni
• Ndihleli ekuseni
• Unokudibanisa njani iintsasa ezilungileyo ekusebenzeni kwakho
• Uphengululo lwe

"Kulungile kusasa" kunokuba ngumbuliso we-imeyile, umyalezo omnandi othunyelwa ngu-boo xa usiya kwishishini, okanye, TBH, nayiphi na intsasa engaqali ngewotshi yealam. Kodwa "kusasa ekuseni" ikwangumthambo ekufanele ukuba uyawenza.

Zange ndeva ngayo? Esi sikhokelo senzelwe wena. Skrolela ezantsi ukuze ufunde ngokuthe ngqo indlela yokwenza imithambo elungileyo kusasa kunye nefom elungileyo kunye nento oza kuyifumana ngokongeza kumjikelo wakho wokuzilolonga.

Yeyiphi iMithambo elungileyo yasekuseni?

Eyona nto isisiseko, intshukumo yi-hip-hinge. Hip-huh? "I-hip-hinge yenye yeepatheni zentshukumo ezisebenzayo ezibandakanya ukugcina umqolo ongathathi hlangothi kunye nokugoba ezinqeni," kuchaza umgulana womzimba uGrayson Wickham, D.P.T., C.S.C.S., umsunguli we-Movement Vault, iqonga lemfundo ye-digital movement. Ukuze ube nomfanekiso-ngqondweni, cinga ngesiqingatha sokuqala sokufa xa usophuka esinqeni kwaye ugobe phambili-leyo yingqayi yomlenze. (Awuzange wenze i-deadlift? Esi sikhokelo se-deadlift sesakho).

Omnye umboniso obalaseleyo ligama lentshukumo: Ukuphuma ebhedini kusasa. Xa uphuma ebhedini, utyala iinyawo zakho phantsi, emva koko ubambe umgca wakho ophakathi ngaphambi kokuba udubule isinqe sakho ukuze ume. Kunene? Ewe, ngumsebenzi olungileyo wakusasa! (Sukuba nexhala, kukho inyathelo ngamanyathelo aneenkcukacha apha ngezantsi.)

Kutheni le nto kufanelekile ukuba wenze uMthambo oLungileyo wasekuseni

Ukubeka nje, intsasa elungileyo yeyona nto iphambili yokuthintela ukulimala.

Ngelixa kusasa kusasa kusomeleza ngakumbi ukubengezela kwakho kunye nemisipha, bakomeleza zonke ezinye izihlunu ezikumxokelelwano ongasemva (izihlunu ezingasemva ngasemva komzimba), ezinje ngomqolo ongaphezulu, iikati kunye namathole. Baphinde babethe zonke izihlunu kwi-core (kubandakanywa ne-abdominis enqamlekileyo, i-obliques, kunye ne-pelvic floor), ngokutsho kwe-CJ Hammond, umqeqeshi oqinisekisiweyo we-NASM kunye ne-RSP Nutrition. Kwaye ukuba intshukumo inesisindo (akufuneki ibekho), inokuqinisa ii-triceps zakho, ii-biceps, amagxa, kunye nemigibe ukongeza kuyo yonke into esele siyikhankanyile. Ewe, intsasa elungileyo ingumzimba ogcweleyo njengoko ufumana umthambo.

Ukusuka kwindawo yokuthintela ukwenzakala, isiphumo esihle sakusasa kwityathanga elingasemva yeyona nto ibalulekileyo. Njengenkcubeko, sinamatyathanga angasemva abuthathaka ngokungapheliyo, kuchaza uWickham. "Akukaze kube kanye xa sisuka emsebenzini sihleli emotweni sihlale phambi kweTV apho ikheyini yethu yangasemva kufuneka isebenze kwaye isebenze, utshilo. Oku kunokwenza ezo zihlunu ziqine ngendlela emangalisayo kunye/okanye zibe buthathaka.

Ingxaki ngekhonkco elingasemva elibuthathaka liphindwe kabini. Okokuqala, amanye amaqela emisipha ayanyanzeleka ukuba abuyekeze ikhonkco elibuthathaka elingasemva, kwaye xa oko kusenzeka, "umngcipheko wokonzakala njenge-plantar fasciitis, ukwenzakala emadolweni, ukutsala umsipha, kunye nokulimala okuphantsi konke ukukhawuleza," utshilo uHammond. Okwesibini, kuba ikhonkco elingasemva linemisipha emikhulu kwaye inamandla emzimbeni, umtya obuthathaka ongasemva uthintela amandla akho emidlalo. Ncwina. (Ungabheja oyena mfazi womeleleyo emhlabeni uTia Toomey akanalo lutyekelo lwasemva lubuthathaka!)

Esinye isizathu sokwenza iintsasa ezilungileyo sibuyele umva koko kwathethwa nguWickham malunga nokuzilolonga njengemodeli yokuhamba esebenzayo. "Ipateni yentshukumo esebenzayo" yindlela entle yokutsho ukuba intshukumo ilinganisa iintshukumo obuya kuzenza ngexesha lemisebenzi yemihla ngemihla. (Eminye imizekelo ibandakanya: i-squat, i-push-up, okanye i-lunge.) Ukuba awukwazi ukwenza kakuhle kusasa, "amathuba okuba uya kwenzakalisa umqolo wakho osezantsi esenza intshukumo yemihla ngemihla njengokubeka ukutya, okanye ukubopha umtya wakho wezihlangu kunyuka uye phezulu, utshilo uWickham. Kwaye oku kuyinyani ngakumbi njengoko ukhula, utsho. (Umva osezantsi osele uqaqambile? Nantsi indlela yokunciphisa ezo aches ASAP.)

Umsebenzi oLungileyo wokuSasa uhambisa umahluko

Zonke iiyantlukwano zokuhamba kakuhle ekuseni zibandakanya ipateni efanayo yokuhamba. Kodwa ukuba ulayisha intshukumo, apho ubamba okanye ubeke ubunzima kunye nokuba uhlala umile uchaphazela ubunzima bentshukumo kunye neqondo apho intshukumo ijolise kuyo i-core okanye i-hamstrings.

Classic Good Morning

Ukungafihlisi: Ukuzilolonga kwasekuseni yintshukumo enkulu. Kodwa xa yenziwe ngokungachanekanga, inengozi enkulu yokwenzakala-ngakumbi xa ilayishiwe. "Yongeza ubunzima xa iphethini yakho yokunyakaza ingabonakali, kwaye ubangela ukulimala njenge-disc herniation okanye i-bulge," kusho u-Wickham. Ewe.

Kungenxa yoko le nto esithi bonke abantu kufuneka bafumane KULUNGILE kumqeqeshi kwifom yabo besenza iklasikhi, intshukumo engenamzimba ngaphambi kokongeza ubunzima kwimithambo. "Ubuncinci, kuya kufuneka uzenzele ividiyo ngokwenza intshukumo evela ecaleni kwaye uqiniseke ukuba umqolo wakho awujikelezi [kuyo nayiphi na indlela], utshilo.

Uyenza njani:

A. Yima ngenyawo ububanzi benyonga, iinzwane zikhombe phambili, amadolo athambile. Izandla kufuneka zithe ngqo phantsi okanye zinqumle phezu kwesifuba. (UWickham uthi ukubeka izandla zakho emva kwentloko yakho okanye ngaphezulu kunokubangela ukuba ukhuphe umva wakho ngaphandle kokungathathi hlangothi.)

B. I-brace midline kwaye ngaxeshanye ungqinge esinqeni kwaye utyhale i-butt ngqo ngasemva, ugcine imilenze esezantsi ijikeleze ngomgangatho.

C. Ukugcina umva othe tyaba, qhubeka nokuthoba isibilini kumgangatho kude kube kuqaphele ukolulwa kwemisipha okanye ukuba umva uqale ukujikeleza.

D epheleleyo. Cinezela ezinyaweni kwaye uqhube ezinqeni ukuguqula intshukumo, usebenzisa imisipha kunye nomxholo wokuma nkqo. Cinezela glutes phezulu.

Qaphela: Ngelixa ekugqibeleni ufuna ukusebenzela ukuxhoma i-torso yakho phambili ide ihambelane nomhlaba, mhlawumbi ngenxa yokuqina kwe-hamstring kunye / okanye ubuthathaka obuphambili, awunakukwazi ukwenza oko ekuqaleni. Kulungile! "Ungakhathazeki kakhulu malunga nokuhla kakhulu kangangokuba ulalanise kwifom," utshilo uWickham. "Abanye abantu banokukwazi ukuxhomekeka phambili kwi-intshi ezimbalwa ukuqala." (Ukuba imisipha yakho iqina, ungasebenza ezi ntambo zintandathu zisolula kwisiqhelo sakho, nazo.)

Ngasemva-Loaded Good Morning

Ngaba ukhe wenza i-barbell back squat? Welp, xa usenza i-barbell ikwindawo elayishwe ngasemva. Ngentsasa elungileyo elayishwe ngasemva, i-barbell ikwindawo enye.

Okokuqala, kufanelekile ukuba ukhankanye ukuba unokuziqhelanisa nokusebenzisa umbhobho wePVC ukulingisa indlela oziva ngayo ngokwenza umthambo wasekuseni nge-barbell. (Okanye, ukuba usekhaya, umqheba womtshayelo.) Wakuba ulungele ukuya kwintsimbi yokubetha, uneendlela ezimbini ongakhetha kuzo ukuze ufumane ibhari emqolo. Unako ukuseta i-squat rack kwaye ukothule ibar njengoko unokwenza kwi-barbell back squat. Okanye, ukuba kukhanya ngokwaneleyo, ungayicoca nge-barbell kwindawo yokubeka ngaphambili (xa ubambe phambi komzimba wakho ukuze iqhubeke ngokuthe tyaba esifubeni sakho, kwaye ihlale emagxeni akho). Emva koko, cinezela ibar ngaphezulu, kwaye uyihlise emva kwentloko yakho ukuze iphumle ngasemva kwakho. (Eyeleleneyo: I-Barbell iSebenzisa wonke umntu obhinqileyo ekufuneka eyinkosi)

Qaphela: Ngenxa yokuba ukuthatha i-barbell kwi-rack kulula kwaye ikuvumela ukuba uphakamise ubunzima obuninzi, lolo khetho siza kuchaza ngezantsi kumanyathelo A ukuya ku-B. Amanyathelo aseleyo yintshukumo elungileyo yasekuseni ngokwayo.

A. Ukuba usebenzisa i-squat rack (ekwabizwa ngokuba yi-rig), hamba uye kwi-bar kwaye ungene phantsi kwayo ukuze ibha ihlale kwimigibe yakho okanye kwi-deltoids yangasemva. Qinisa imilenze ukukhulula ibha.

B. Buyela umva kude ne-rack ukuze ube negumbi lokujinga phambili. Indawo yeenyawo ezinqamleze ububanzi, iinzwane ngokuthe nkqo. Sebenzisa umva wangasentla ngokujija iipinki ebharini.

C. I-brace midline uze ugoqe esinqeni, ucinezele i-butt back ngelixa unciphisa i-torso kumgangatho.

D epheleleyo. Qhubeka unciphisa ude uzive ulula kwi-hamstrings, okanye de kube isifuba sihambelana nomhlaba-nokuba yintoni eza kuqala.

E. Gcina ukungabikho, kwaye usebenze i-glutes kunye ne-hamstrings ukuze ubuyele ekumeni.

Phambi kokulayishwa kusasa ekuseni

Ukuba awunayo i-barbell, kodwa yenza une-dumbbell ekhanyayo, i-kettlebell, okanye ibhola yeyeza (okanye nayiphi na kwezi zinto zekhaya), usenokwenza i ukukhanya ilinganiswe ekuseni. Igama elingundoqo apha: ukukhanya.

Xa ulayisha ubunzima phambi komzimba wakho, undoqo wakho ngokwenene kufuneka ubandakanyeke ekuncedeni ukuba ugcine ukungathathi hlangothi kumqolo ngamnye kwimpendulo nganye. "Ukuba undoqo wakho awunamandla ngokwaneleyo kubunzima obusebenzisayo, kunokubangela ukuba umqolo wakho uguquke kwindawo eyingozi," ucacisa uWickham.

Qala ukukhanya. Njengepleyiti yeeponti ezi-5, i-kettlebell, okanye i-dumbbell. Okanye, sebenzisa incwadi ebambekayo xa usebenza ekhaya. Njengoko usomelela unokusebenza ukuya kuthi ga kwimithambo elungileyo yasekuseni ngeedumbbells kubunzima obuphakathi.

A. Yima ngeenyawo ububanzi besinqe buqelelene, ubambe isimbo segoblet yobunzima (the nkqo) kwizandla zozibini phambi kwesifuba, iingqiniba zifakwe kwi ribcage.

B. Umbindi webrace kwaye ugobe amadolo kancinci, emva koko utyhale isinqe ngasemva ngelixa ungqiyame isifuba phambili, ugcine umva uthe tye.

C. Buyisela ukunyakaza ngokukhawuleza xa uziva ulula kwi-hamstrings okanye xa i-core yakho iqala ukukhathala ngokucinezela iinyawo phantsi kunye nokuqhubela phambili ezinqeni ubuyele ekumeni.

Ndihleli ekuseni

Ukwenza intsasa elungileyo kunye nepesika yakho etyalwe kugxininisa i-hamstrings yakho Ngaphantsi ngaphezu kokwahluka kokuma. Kodwa ibeka phambili ubuqaqawuli bakho kunye nomgangatho osezantsi Kaninzi, Ngokutsho kukaWickham. Lukhetho oluhle lokusebenzisa ukufudumala umzimba kwii-squats ezinzima, utsho.

A. Fumana indawo eqinileyo njengebhokisi okanye itafile emfutshane ngokwaneleyo ukuba ukwazi ukutyala iinyawo zakho phantsi xa uhleli. Hlala, iinyawo zityalwe ngobubanzi bamagxa ngaphandle.

B. Isiseko se-brace. Gaya i-glutes ebhentshini kwaye uqhube iinyawo kumgangatho. Emva koko ukugcina i-torso eqinekileyo isezantsi kude kube yimeko esondeleyo kufutshane nomgangatho njengoko unokufumana ngaphandle kokujikeleza umva.

C. Cinezela kumgangatho kunye nemisipha esebenzayo kunye nomgca ophakathi ukubuyela ukuqala.

"Eyona ndlela ikhuselekileyo yobunzima [lo msebenzi] kukukhulula i-barbell kwirack ekufutshane [njenge-barbell back squat] kwaye uhlale kwibhentshi ekufutshane emva koko," kusho u-Wickham. Nangona kunjalo, uthi awuzukufuna ngaphezulu kwentsimbi engenanto-ukuba kunjalo. Ngokuqinisekileyo, unokuhlala usebenzisa ubunzima bomzimba wakho, kwakhona, ukubeka iingalo zakho phezu kwesifuba sakho.

Unokudibanisa njani iintsasa ezilungileyo ekusebenzeni kwakho

Akukho sizathu sokuba udibanise le ntshukumo kwi-AMRAP okanye kwisitayile sokutshintsha umzimba. Okanye ngenene, nakuphi na ukuzilolonga okubandakanya umdyarho ngokuchasene newotshi. Umgangatho, hayi ubungakanani ligama lomdlalo ngeentsasa ezilungileyo, ngokukaHammond.

Njengokufudumala okufudumeleyo: Xa ungatyebanga okanye unzima, unokwenza iintsasa ezilungileyo njengenxalenye yokuzifudumeza 'ukuvusa' ikhonkco elingasemva kunye nezihlunu ezingundoqo, utshilo uWickham. Umzekelo, ngaphambi kokuhamba okunje ngokubulala okunzima, squat, okanye ukucoceka, ucebisa ukuba wenze iiseti ezi-3 ze-12 ukuya kwi-15 reps. "Ukwenza intsasa elungileyo ngaphambi kokuzilolonga kuya kunceda umzimba wakho ukuba uqhelane nokuvula ikhonkco lakho elingasemva ukuze kwenzeke ngokuzenzekelayo ngexesha lokuzilolonga," utshilo. (Nantsi ukufudumala okupheleleyo okuguquguqukayo onokukwenza phambi kokunyusa ubunzima.) Ungasebenzisa kwakhona umbhobho wePVC ukuziqhelanisa nokwenza okuhle kusasa phambi kokuba uye kwintsimbi enobunzima.

Njengentshukumo yamandla: Unokwenza intsasa elungileyo njengomsebenzi wamandla ngemini yomlenze. UWickham ucebisa ukuba wenze iiseti ezi-3 okanye ezi-4 ukuya kwezi-8 ukuya kwezi-12 kubunzima obunokuzenza ngendlela engenakonakala. Nje ukuba uqhelane nephethini yokuhamba, unokwenza iiseti ezi-5 ukuphindaphinda kubunzima obuphakathi, utshilo. Hamba nayiphi na ubunzima kunye nomngcipheko omkhulu kakhulu kunomvuzo onokubakho. Owu, kwaye uqiniseke ukuba uyenza kwangoko ngokwaneleyo ekusebenzeni kwakho ukuba undoqo wakho awusulwanga kakhulu ukuba ungabandakanyeka. (Jonga: U-odola ngokuchanekileyo imithambo yakho kwiGym)

Khumbula: Iintsasa ezilungileyo zilifanele ixesha lakho kuba zinceda ukuthintela ukwenzakala. Ungavumeli i-ego yakho iphazamise oko.

Uphengululo lwe