Ukuzivocavoca Okungcono Kakhulu Kwe-Glute Kubantu Abanamadolo Amabi

-Delile

• IsiRomanian Deadlift
• 3-Point Glute Kickback
• I-Split Stance RDL (IsiRomanian Deadlift)
• IGlute Bridge
• I-Super Hydrant enkulu
• UKettlebell Swing
• I-RDL yomlenze owodwa
• Buyekeza kwe-

Uma unezinhlungu emadolweni, kungakhungathekisa ukuthola izivivinyo ezingalimazi kodwa ezisazokhomba futhi zenze impango yakho. Sikuphathele imithambo emihlanu yokuvivinya umzimba ehamba phambili-kanye neminyakazo emibili yamabhonasi-esengenzeka ngokuphelele uma unamadolo amabi. Yebo, lokho kusho ukuthi awekho ama-squats noma ama-lunges! Noma amadolo akho elungile, lezi zindlela ezihlukile zokuhamba phambili zilungele ukushintsha indlela ozoya ngayo. (Ngoba ukwenza umnyakazo ofanayo ngaso sonke isikhathi kulungile, kodwa uzobona imiphumela eyengeziwe ngokuhlukahluka kokuzivocavoca okuncane.)

Isebenza kanjani: Ingabe ukuhambisa ngakunye kwenombolo ye-reps ekhonjisiwe bese uphinda isekethe izikhathi ezimbili. Bukela ividiyo ukuthola amademo okuhamba ngokugcwele namathiphu efomu. (Ufuna ukuthola umzimba wakho ophezulu futhi uhlanganyele? Zama lokhu ukuzivocavoca kwesifunda ngokulandelayo.)

Uzodinga: iqoqo lama-dumbbells anesisindo esiphakathi ne-kettlebell enesisindo esiphakathi nesisindayo.

IsiRomanian Deadlift

A. Yima ngezinyawo ububanzi be-hip, ama-dumbbells phambi kwezinqulu, izintende zibheke phakathi.

B. Hinge okhalweni ukwehlisa ama-dumbbells phambi kwamashins. Qiniseka ukuthi ugcina umnyombo uzibandakanya futhi ubuyela emuva ngqo kulo lonke ukuhamba.

C. Phakamisa i-torso ukuze ubuyele ekumeni.

Yenza ama-reps ayi-15 kuye kwangama-20.

3-Point Glute Kickback

A. Yima emlenzeni wangakwesokudla, izandla zihlangane ezingeni lesifuba ngonyawo lwesobunxele luzulazula nje phansi ukuze uqale.

B. I-Pulse ikhahlela umlenze wesobunxele ngqo eceleni, bese ubuyela ekuqaleni.

C. Shaya umlenze wesokunxele ubuyele emuva, bese ubuyela ukuze uqale.

D. Shaya umlenze wesokunxele ngqo emuva, bese ubuyela ukuze uqale. Lokho kuyi-rep engu-1.

Yenza kabusha ama-10 kuya ku-15. Shintsha izinhlangothi; phinda.

I-Split Stance RDL (IsiRomanian Deadlift)

A. Qala endaweni yokuma okuhlukanisiwe: unyawo lwesobunxele phambili, unyawo olutshalwe luqinile phansi. Unyawo lwangakwesokudla lucishe lube ngamasentimitha ayisithupha ngemuva, lubhalansisa ebholeni lonyawo. Bamba ama-dumbbells phambi kwezinqulu, izintende zibheke phakathi.

B. Hinge okhalweni ukwehlisa ama-dumbbells ngaphambi komkhono wesobunxele. Qiniseka ukuthi ugcina umnyombo ubandakanyekile futhi ubuyela emuva ngqo kulo lonke ukuhamba.

C. Phakamisa i-torso ukuze ubuyele ekumeni.

Yenza ama-reps ayi-15 kuye kwangama-20. Shintsha izinhlangothi; phinda.

IGlute Bridge

A. Lala ubheke phezulu emhlabathini kutholwe izithende namadolo akhombe phezulu ukuqala.

B. Ukucindezela izithende emhlabathini, phakamisa izinkalo phezulu, bese ucindezela ama-glutes phezulu kakhulu (bamba umzuzwana owodwa).

C. Khipha okhalweni kancane kancane ukuze uzulazule phansi nje, bese uphakamisa okhalweni ukuqala umugqa olandelayo.

Ithiphu yefomu: Ukwenza kube nzima, yenza amabhuloho we-glute womlenze owodwa: welula umlenze owodwa emoyeni, bese wenza ukunyakaza komunye umlenze.

Yenza ama-reps ayi-15 kuye kwangama-20.

I-Super Hydrant enkulu

A. Qala endaweni yetafula letafula, kuzo zonke izinyawo ezinezinqulu phezu kwamadolo nangamahlombe ngaphezulu kwezihlakala, okubandakanyekile.

B. Phakamisa idolo elingakwesokudla phansi bese wenza i-hydrant: phakamisa idolo ulibeke eceleni, ugcine ukugoba okungama-degree angu-90.

C. Buyela ekuqaleni ngaphandle kokuthinta idolo phansi, bese uphakamisa umlenze wangakwesokudla ubheke emuva naphezulu, ugobeke nge-engela engama-90 degree unyawo oluguquguqukayo ukuze phansi konyawo lwesokudla kukhombe ophahleni.

D. Buyela ekuqaleni ngaphandle kokuthinta idolo phansi. Lowo uyisikhulu esisodwa.

Yenza kabusha ama-10 kuya ku-15. Shintsha izinhlangothi; phinda.

UKettlebell Swing

A. Yima izinyawo zihlukene ngobubanzi behlombe, i-kettlebell phansi, izingalo-ibanga kude nezinzwane. Hinge okhalweni ngokugoba okuthambile emadolweni ukuze ubambe phezulu kwe-kettlebell ngezandla zombili.

B. Phakamisa i-kettlebell ibheke emuva phakathi kwemilenze.

C. Faka ukhalo phambili uye ekumeni, uvule i-kettlebell phambili iye ekuphakameni kwesifuba.

D. Vumela i-kettlebell ibuyele emuva ngemilenze, ihleze emuva, bese ifinyelela ekumeni futhi. Qhubeka Ukuphinda.

Ithiphu Yefomu: Khumbula, akusona isikwele lesi - ingibe yomlenze wesinqe. Kufanele kube nokugoba okuncane emadolweni. Amandla aqhutshwa okhalweni lwakho, ngakho-ke thumela emuva emuva ngangokunokwenzeka ngenkathi ugcina umhlane oyisicaba nomgogodla oqinile kulo lonke lolu vivinyo. (Cabanga ngokubuyisela i-butt emuva ngokumelene nokulahla i-butt phansi.)

Yenza izikhathi ezingu-15 kuye kwezingu-25.

I-RDL yomlenze owodwa

A. Yima onyaweni lwesokunxele, unyawo lwesokudla ngemuva kancane, izinzwane zithinte phansi ukuze uthole ibhalansi. Bamba i-dumbbell esandleni sokudla phambi kwesinqe, isundu libheke ngaphakathi.

B. Hinging okhalweni, dumbbell ephansi ukuze shin ukuphakama ngenkathi ukukhahlela unyawo lwesokudla emuva. Gcina okhalweni namahlombe isikwele kulo lonke ukuhamba.

C. Hlehlisa ukunyakaza ukuze ubuyele ukuze uqale.

Yenza ama-reps ayi-15 kuye kwangama-20. Shintsha izinhlangothi; phinda.

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