Kungani Ukuzivocavoca Okuhle Ekuseni Kusifanele Isikhathi Sakho

-Delile

• Kuyini Ukuzivocavoca Okuhle Kwasekuseni?
• Kungani Kufanele Ube Uzivocavoca Kahle Ekuseni
• Ukusebenza okuhle kwe-Morning Hambisa Ukuhluka
• I-Classic Good Morning
• Ukulayishwa Emuva Good Morning
• Ngaphambili Elayishwe Kusasa Elihle
• Ngihleli Ekuseni Kahle
• Indlela Yokuhlanganisa I-Good Mornings Ekuqeqesheni Kwakho
• Buyekeza kwe-

"Sawubona" ​​kungase kube ukubingelela kwe-imeyili, umbhalo omuhle othunyelwa ngu-boo wakho ngenkathi ungekho emsebenzini, noma, i-TBH, noma yikuphi ukusa okungaqali ngewashi le-alamu. Kepha "sawubona" ​​nakho kungukuzivocavoca okufanele ukwenze ngokuphelele.

Angikaze ngizwe ngakho? Lo mhlahlandlela ungowakho. Skrolela phansi ukuze ufunde kahle ukuthi ungenza kanjani ukuzivocavoca okuhle ekuseni ngefomu elihle nokuthi uzozuzani ngokukufaka ekujikelezeni kwakho kokuvivinya umzimba.

Kuyini Ukuzivocavoca Okuhle Kwasekuseni?

Ngokuyisisekelo, ukunyakaza kuyi-hip-hinge. Hip-huh? "I-hip-hinge ingenye yezindlela ezinyakazayo ezisebenzayo ezibandakanya ukugcina umgogodla ongathathi hlangothi nokugoba ezinqeni," kuchaza udokotela owelapha ngokomzimba uGrayson Wickham, D.P.T., C.S.C.S., umsunguli weMovement Vault, ipulatifomu yezemfundo yokunyakaza yedijithali. Ukuze ubone ngeso lengqondo, cabanga ngengxenye yokuqala yabantu abafile lapho uphuka ezinqulwini bese ugobela phambili — lowo ngumnyango wesinqe. (Awukaze wenze ukubulawa kwabantu? Lo mhlahlandlela wokufa ungowakho).

Okunye okubonwayo okuhle yi-namesake yenhlangano: Ukuvuka embhedeni ekuseni. Uma uvuka embhedeni, utshala izinyawo zakho phansi, bese ubopha i-midline yakho ngaphambi kokudubula okhalweni lwakho ukuze ume. Kulungile? Yebo, lokho ukuvivinya okuhle ekuseni! (Ungakhathazeki, kunesinyathelo ngesinyathelo esiningiliziwe ngezansi.)

Kungani Kufanele Ube Uzivocavoca Kahle Ekuseni

Kalula nje, ukusa okuhle kuyisinyathelo sokugcina sokuvikela ukulimala.

Ngenkathi ekuseni ekuseni iqinisa kakhulu ama-glutes akho kanye nemisipha yakho, iphinde iqinise yonke eminye imisipha eketheni elingemuva (imisipha engemuva komzimba), njengasemuva, emalangeni nasematholeni. Baphinde bashaya yonke imisipha engaphakathi (kufaka phakathi i-abdominis eguqukayo, ama-oblique, kanye ne-pelvic floor), ngokusho kukaCJ Hammond, umqeqeshi oqinisekiswe yi-NASM one-RSP Nutrition. Futhi uma ukunyakaza kukalwa (akudingeki kube njalo), kungaqinisa ama-triceps akho, ama-biceps, amahlombe, nezicupho ngaphezu kwakho konke okunye esesikushilo ngaphambili. Yebo, ekuseni okuhle kugcwele umzimba njengokuvivinya umzimba.

Ngokombono wokuvimbela ukulimala, umphumela omuhle wokusa ochungechungeni lwangemuva uyinto ebaluleke kakhulu. Njengesiko, sinamaketanga angemuva abuthakathaka njalo, kuchaza u-Wickham. "Akukaze nakanye lapho sisuka ekuhlaleni emsebenzini sihlale emotweni sihlale phambi kwe-TV lapho uchungechunge lwethu lwangemuva kufanele lusebenze futhi lusebenze," usho kanje. Lokhu kungenza leyo misipha iqine ngendlela emangalisayo futhi/noma ibe buthakathaka.

Inkinga yochungechunge olubuthakathaka lwangemuva iphindwe kabili. Okokuqala, amanye amaqembu emisipha aphoqeleka ukuthi anxephezele uchungechunge olubuthakathaka lwangemuva, futhi uma lokho kwenzeka, "ingozi yokulimala njenge-plantar fasciitis, ukulimala kwamadolo, ukudonswa imisipha, kanye nokulimala okuphansi emuva konke kukhuphuke kakhulu," kusho uHammond. Okwesibili, ngoba uchungechunge lwangemuva luqukethe imisipha emikhulu kunayo yonke futhi enamandla kakhulu emzimbeni, uchungechunge olubuthakathaka lwangemuva lubanga amandla akho ezemidlalo. Bubula. (Ungabheja owesifazane onamandla kunabo bonke emhlabeni uTia Toomey akanalo uchungechunge olubuthakathaka ngemuva!)

Esinye isizathu sokwenza ukusa sikhomba kulokho u-Wickham akusho mayelana nokuzivocavoca njengephethini yokunyakaza okusebenzayo. "Iphethini yokunyakaza esebenzayo" kuyindlela enhle yokusho ukuthi ukunyakaza kulingisa ukunyakaza ongakwenza ngesikhathi semisebenzi yansuku zonke. (Ezinye izibonelo zifaka phakathi: i-squat, i-push-up, noma i-lunge.) Uma ungakwazi ukwenza kahle ekuseni, "amathuba okuthi uzolimaza iqolo lakho eliphansi wenza ukunyakaza kwansuku zonke njengokubeka igilosa kude, noma ukubopha umucu wezicathulo zakho kuya phezulu, "kusho uWickham. Futhi lokho kuyiqiniso ikakhulukazi njengoba ukhula, uthi. (Umhlane ongezansi usuvele usezinhlungwini? Nakhu ukuthi ungawadambisa kanjani lawo mahlaba ASAP.)

Ukusebenza okuhle kwe-Morning Hambisa Ukuhluka

Zonke izinhlobo zokuhamba okuhle ekuseni zihlanganisa iphethini efanayo yokunyakaza. Kodwa uma ulayisha ukunyakaza, lapho ubamba khona noma ubeke isisindo futhi ukuthi uhlala umile kuthinta ubunzima bokunyakaza kanye nezinga ukunyakaza okuqondise kulo umnyombo wakho noma ama-hamstrings.

I-Classic Good Morning

Ukukhuluma ngokungagwegwesi: Ukuzivocavoca okuhle ekuseni ukunyakaza okukhulu. Kodwa uma kwenziwa ngendlela engalungile, kunengozi enkulu yokulimala—ikakhulukazi uma ilayishiwe. "Faka isisindo lapho iphethini yakho yokunyakaza ingazwakali, futhi ubangela ukulimala okufana ne-disc herniation noma i-bulge," kusho uWickham. Yikes.

Yingakho ethi bonke abantu kufanele bathole KULUNGILE kumqeqeshi osefomini yabo benza ukunyakaza okudala, okungenasisindo ngaphambi kokungeza isisindo sokuzivocavoca. "Okungenani, kufanele uziqophe ngokwakho ukunyakaza usuka eceleni futhi uqiniseke ukuthi umhlane wakho awuzungezi [nganoma ikuphi]," usho kanje.

Ungakwenza kanjani:

A. Yima ngezinyawo zihlukaniswe ububanzi benyonga, izinzwane zikhombe phambili, amadolo agobe kancane. Izandla kufanele ziqonde phansi noma ziwele esifubeni. (UWickham uthi ukubeka izandla zakho ngemuva kwekhanda noma ngaphezulu kungakwenza ukuthi ukhiphe umhlane wakho ngokungathathi hlangothi.)

B. Bamba umugqa omaphakathi futhi ngesikhathi esisodwa uncike okhalweni bese uphusha izinqe uqonde emuva, ugcine imilenze engezansi ibheke phansi.

C. Ukugcina umqolo oyisicaba, qhubeka wehlise isifuba phansi phansi kuze kube yilapho ubona ukunwebeka kwezintambo noma lowo mhlane uqala ukuzungeza.

D. Cindezela ezinyaweni bese ushayela ezinqulwini ukuze uhlehlise ukunyakaza, usebenzisa ama-hamstrings kanye nomgogodla ukuze ume uqonde. Cindezela i-glutes phezulu.

Qaphela: Ngenkathi ekugcineni ufuna ukusebenzela ekuqondiseni i-torso yakho phambili ize ihambisane nomhlabathi, cishe ngenxa yokuqina kwemisipha ye-hamstring kanye/noma ubuthakathaka bomgogodla, ungase ungakwazi ukwenza lokho ekuqaleni. Kulungile! "Ungakhathazeki kangako ngokwehla uze uhlehlise ifomu," kusho uWickham. "Abanye abantu bangakwazi kuphela ukudonsa phambili amasentimitha ambalwa ukuqala." (Uma ama-hamstrings akho aqinile, ungase usebenze lezi zinyathelo ezingu-6 ze-hamstring zibe isimiso sakho, futhi.)

Ukulayishwa Emuva Good Morning

Wake wenza i-barbell back squat? Welp, lapho wenza i-barbell isendaweni elayishwe emuva. Okokusa okuhle okulayishwe emuva, i-barbell ikuleyo ndawo efanayo.

Okokuqala, kufanelekile ukusho ukuthi ungazijwayeza ukusebenzisa ipayipi le-PVC ukulingisa umuzwa wokwenza umsebenzi omuhle wasekuseni nge-barbell. (Noma, uma usekhaya, isibambo somshanelo.) Uma usulungele ukuhambela i-barbell, unezinketho ezimbili zokufaka ibha emhlane wakho. Ungasetha i-squat rack bese wehlisa ibha ngendlela obuzokwenza ngayo nge-barbell back squat. Noma, uma ilula ngokwanele, ungahlanza i-barbell ngamandla endaweni ephambili yokubeka (lapho ubambe phambi komzimba wakho ukuze ihambe ivundle esifubeni sakho, ihlale emahlombe akho). Bese, cindezela cindezela ibha ngaphezulu, bese wehlisa ngemuva kwekhanda lakho ukuze iphumule ngemuva kwakho. (Okuhlobene: Ukuzivocavoca kukaBarbell Wonke Umuntu Owesifazane Kufanele Akwazi)

Qaphela: Ngenxa yokuthi ukuthatha i-barbell ku-rack kulula futhi kukuvumela ukuthi uphakamise isisindo esiningi, leyo yinketho esizoyichaza ngezansi ezinyathelweni A kuya ku-B. Izinyathelo ezisele wukunyakaza okuhle kwasekuseni ngokwayo.

A. Uma usebenzisa i-squat rack (eyaziwa nangokuthi i-rig), hamba uye ebharini bese ucwilisa ngaphansi kwayo ukuze ibha ihlale ezingibeni zakho noma kuma-deltoid angemuva. Qondanisa imilenze ukuze ukhiphe ibha.

B. Buyela emuva usuke endaweni yokubeka ukuze ube nendawo yokuhogela phambili. Misa izinyawo ububanzi bokunqana, izinzwane ziqonde ngangokunokwenzeka. Yenza kusebenze iqolo elingaphezulu ngokugoqa ama-pinki kubha.

C. I-Brace midline bese ugoba okhalweni, ucindezela izinqe emuva ngenkathi wehlisa umzimba wakho ubheke phansi.

D. Qhubeka wehlisa kuze kube yilapho uzizwa unwebeka kuma-hamstrings, noma kuze kube yilapho isifuba sihambisana nomhlabathi-noma yikuphi okuza kuqala.

E. Gcina i-abs ihlanganyele, bese wenza kusebenze ama-glutes nezintambo ukuze ubuyele ekumeni.

Ngaphambili Elayishwe Kusasa Elihle

Uma ungenayo i-barbell, kepha yenza ube ne-dumbbell elula, ikettlebell, noma ibhola lemithi (noma enye yalezi zinto zasendlini), usengenza ukukhanya Sawubona ekuseni. Igama elingukhiye lapha: ukukhanya.

Uma ulayisha isisindo phambi komzimba wakho, umgogodla wakho ngempela kufanele izibandakanye ukukusiza ugcine umgogodla ongathathi hlangothi kuwo wonke ama-rep. "Uma umgogodla wakho ungaqine ngokwanele isisindo osisebenzisayo, kungadala ukuthi umqolo wakho uguquke endaweni eyingozi," kuchaza uWickham.

Qala ukukhanya. Njenge-plate yamakhilogremu ama-5, i-kettlebell, noma i-dumbbell. Noma, sebenzisa incwadi yesembozo esiqinile uma usebenza ekhaya. Njengoba uba namandla ungasebenza kuze kufike ekuzivocavoca okuhle ekuseni ngama-dumbbells ngesisindo esilinganisiwe.

A. Yima izinyawo zihlukene ngobubanzi be-hip, ubambe isitayela se-goblet esinesisindo (siqondile) kuzo zombili izandla phambi kwesifuba, izindololwane zishutheke ngasezimbanjeni.

B. I-Brace core bese ugobisa amadolo kancane, bese uphushela okhalo emuva ngenkathi uncike esifubeni phambili, ugcine umhlane uqondile.

C. Hlehlisa ukunyakaza ngokushesha nje lapho uzwa ukwelula kuma-hamstrings noma lapho umnyombo wakho uqala ukukhathala ngokucindezela izinyawo phansi bese ushayela ezinqulwini ubuyela ekumeni.

Ngihleli Ekuseni Kahle

Ukwenza ekuseni okuhle nge-peach yakho etshaliwe kugcizelela imisipha yakho Ngaphansi ukwedlula ukuhluka okumile. Kepha ibeka phambili ama-glute akho ne-back back Okuningi, ngokusho kukaWickham. Kuyindlela enhle ongayisebenzisa ukufudumeza umzimba ngezikwele ezisindayo, usho kanjalo.

A. Thola indawo eqinile njengebhokisi noma itafula elifushane ngokwanele ukuthi ukwazi ukutshala izinyawo zakho phansi ngenkathi uhleli. Hlala, izinyawo zitshalwe ububanzi behlombe ngaphandle.

B. Umgogodla we-brace. Gaya i-glutes ebhentshini bese ushayela izinyawo phansi. Bese ugcina isifuba esiqinile siphansi kuze kube yilapho isifuba sisondele ngokufana nepansi njengoba ungathola ngaphandle kokujikeleza emuva.

C. Cindezela phansi kanye nezintambo ezisebenzayo kanye ne-midline ukuze ubuyele ekuqaleni.

"Indlela ephephe kunazo zonke yokwehlisa isisindo [lokhu] ukukhulula insimbi yokubeka insimbi endaweni yokubeka eseduze [njenge-barbell back squat] bese uhlala ebhentshini eliseduze ngemva kwalokho," kusho u-Wickham. Kodwa-ke, uthi awudingi okungaphezu kwebhande elingenalutho — uma lokho. Yiqiniso, ungakwazi njalo nje ukusebenzisa isisindo somzimba wakho, futhi, ukubeka izingalo zakho phezu kwesifuba sakho.

Indlela Yokuhlanganisa I-Good Mornings Ekuqeqesheni Kwakho

Akunasizathu sokufaka le nhlangano ku-AMRAP noma isitayela se-metabolic-conditioning. Noma empeleni, noma yikuphi ukuzivocavoca okubandakanya ukugijima ngokumelene newashi. Ikhwalithi, hhayi ubuningi yigama lomdlalo ngokusa okuhle, ngokusho kukaHammond.

Njengesinyathelo sokuzifudumeza: Uma ungenasisindo noma unesisindo esincane, ungenza ekuseni njengengxenye yokufudumala kwakho ukuze 'uvuse' iketango elingemuva nemisipha ewumgogodla, kusho u-Wickham. Isibonelo, ngaphambi kokunyakaza okunjenge-deadlift esindayo, squat, noma ehlanzekile, uncoma ukwenza amasethi ama-3 we-12 kuye ku-15 reps. "Ukwenza ekuseni ekuseni ngaphambi kokuzivocavoca kuzosiza umzimba wakho ukujwayela ukusebenzisa uchungechunge lwakho lwangemuva ukuze kwenzeke ngokuzenzakalela ngesikhathi sokuzivocavoca," esho. (Nakhu ukufudumeza okunamandla okuphelele okufanele ukwenze ngaphambi kokuphakamisa izinsimbi.) Ungasebenzisa futhi ipayipi le-PVC ukuzijwayeza ukwenza okuhle ekuseni ngaphambi kokuthuthela ku-barbell enesisindo.

Njengokunyakaza kwamandla: Ungakwazi futhi ukwenza ekuseni okuhle njengokuzivocavoca kwamandla ngosuku lomlenze. U-Wickham uncoma ukwenza amaqoqo ama-3 noma ama-4 ama-reps ayi-8 kuye kwayi-12 ngesisindo ongasenza ngefomu elimsulwa. Uma usujwayele iphethini yokuhamba, ungenza amasethi ama-5 abuyele emuva ngesisindo esiphakathi, usho kanjalo. Iya kunoma yikuphi okusindayo nobungozi obukhulu kakhulu kunomvuzo ongaba khona. O, futhi uqiniseke ukuthi ukwenze kusenesikhathi ngokwanele ekuzivocavoceni kwakho ukuthi ingqikithi yakho ayisuswanga kakhulu ukuthi ingabandakanyeka. (Bheka: Ungaku-oda kanjani ngokufanele Ukuzivocavoca kwakho eGym)

Khumbula: Ukusa okuhle kusifanele isikhathi sakho ngoba kuyasiza ukuvimbela ukulimala. Ungavumeli ukuzazisa kwakho kuphazamise lokho.

Buyekeza kwe-