Izinhlanzi ze-gluteals, noma izintuthwane, zingaphezu kokubamba ibhulukwe noma ukuheha umlingani. Amathambo ahlanganisa imisipha emithathu esebenza ndawonye: i-gluteus maximal, gluteus medial, kanye nemisipha ye-gluteus minimus.
I-glutes yakha ucezu oluphakathi kochungechunge olusebaluleke kakhulu, oluhlanganisa nezintambo ezingemuva kwemilenze, imisipha ephansi emuva kanye neminye imisipha engxenyeni yangemuva yomzimba.
Lezi zinhlanzi zamaketanga ezingemuva ezisebenza ngokuvumelana zizosiza ukugcina impilo enempilo, eqondile futhi ihileleke ekuhloliseni umzimba ngokubili (ngesimo esisodwa) kanye ne-dynamically (izindiza eziningi zokuhamba). Ukwengeza, ukuphela kokugcina okusemqoka kubalulekile ukugcina umhlane onempilo, ongenabuhlungu ephansi.
Imiyalo
Ukuzivocavoca okulula kodwa okuphumelelayo ngesikhathi esisodwa ukuqinisa nokwehlisa imisipha yomzimba kanye nokwenza ngcono ibhalansi yi-kettlebell eyodwa yokufa komlenze.
- Faka i-kettlebell phansi phambi kwakho
- Hlala ngomlenze owodwa ngomlenze wokuma ngqo (ungaphenduli emadolweni) futhi omunye umlenze ugobile ukuze unyawo luvaliwe phansi; uma nganoma isiphi isikhathi lapho uqala ukuvivinya umzimba, uvele uthinte umlenze ongenawo mahhala phansi ukuze uphinde uthole ibhalansi
- Ngezandla zakho ezilenga phansi phambi kwakho, faka esikhwameni ngokusunduza emuva ngezinkalo zakho (njengokungathi uzokuhlala esihlalweni) futhi uvumele umzimba wakho ophezulu ukuba uqhubeke
- Gcina ukwesekwa (ukulinganisa) umlenze oqondile noma uvumele ukugoba kancane, kumnene emadolweni
- Hlala uqhubeka kuze kube yiminwe yakho ifinyelele isibambo se-kettlebell, bese ubamba isibambo ngokumboza iminwe yakho nxazonke
- Gcwalisa ukuhamba ngokudonsa ngemisipha engemuva yomzimba wakho-imisipha ye-hamstrings ne-butt
- Ukufa komlenze owodwa kuqediwe lapho umzimba wakho uqotho ngokuphelele futhi umlenze wokusekela usulele ngokugcwele. Qinisekisa ukuthi uqedela uhla olugcwele lokunyakaza ngokusunduza izintambo zakho phambili ekuhambeni, ukuze imisipha yakho ye-butt iqine
- Thatha isikhashana ukuze uqinisekise ukuthi ulawula ngokugcwele ibhalansi yakho, bese wehlisa i-KB emuva phansi ngaphansi kokulawula
Qala ngokuphindaphinda okuyisihlanu ngomlenze ngamunye ngokulayisha okulula, bese ukwandisa kancane kancane inani lezinethi.
Amathiphu
Umthetho omuhle wesithupha ungenza amaqoqo amahlanu okuphindaphinda emihlanu ngomlenze ngamunye kulolu hlelo, bese uthuthuka waya kettlebell encane kakhulu futhi uphinde wenze inqubo.
Enye indlela yokwenza i-Leg Deadlift eyodwa ukusebenzisa ama-kettlebells amabili esikhundleni somunye. Lokhu kuzokwandisa umthamo ophelele owuphakamisayo, ngakho qiniseka ukuthi uqala ukuqiniseka futhi unamandla nge-kettlebell eyodwa ngaphambi kokuqhubekela phambili ku-double kettlebell oyedwa wokubulala.
Enye indlela yokwandisa inselele ngaphandle kokwandisa umthwalo wukuthi wenze umlenze owodwa we-legally deadlift amehlo akho avaliwe. Ngokuvala amehlo akho, ususa okokufaka okubonwayo, okwenza imisipha isebenze kanzima ukugcina ulinganisela.
Izenzo zomlenze ongashadile, njenge-one deadlift yomlenze owodwa, ukwandisa ukusebenza kwe-glute ngenxa yesidingo sokwenyuka kwebhalansi ngokuma emlenzeni owodwa esikhundleni sezimbili.
Ngokulinganisela okuthuthukisiwe okuqhutshwa umkhuba ovamile we-1 leg deadlift, ngeke nje ubeke ithoni futhi uqinise izigubhu zakho, kodwa futhi ukwandise umdlalo jikelele kanye nokuhamba kalula emisebenzini yansuku zonke.