Kwihlabathi elihlala liguquka lokuqina, umatshini we-hip thrust uye wavela njengesixhobo esibalulekileyo kwabo bafuna ukunyusa amandla abo omzimba asezantsi. Uyilo lwayo olukhethekileyo lujolise ngokukodwa kwimisipha ye-gluteal, inika uluhlu lweenzuzo ezigqithisela ngaphaya kwe-aesthetics. Eli nqaku lijonge kumxholo womatshini we-hip thrust, ukuthandwa kwawo okunyukayo, kunye neengcebiso ezisebenzayo malunga nokukhetha kunye nokusetyenziswa.
Isiqulatho:
– Yintoni umatshini wokutyhala ngenyonga?
-Ukuthandwa komatshini wokutyhala ngehip
– Ngaba umatshini wokutyhala ngehip ulungile?
-Uwukhetha njani umatshini we-hip thrust
-Uwusebenzisa njani umatshini wokutyhala ihip
Yintoni umatshini wokutyhalela ihip?
Umatshini we-hip thrust sisixhobo esikhethekileyo sokuqina esenzelwe ukunyusa ukusebenza kwemisipha ye-gluteal ngokusebenzisa intshukumo ye-hip thrust. Ngokungafaniyo ne-squats yendabuko okanye i-deadlifts ebandakanya amaqela amaninzi emisipha, umatshini we-hip thrust ugxile ekuhlukaniseni i-glutes, ukubonelela ngoqeqesho olujoliswe kuyo okhuthaza ukukhula kwemisipha, amandla kunye nokunyamezela. Ubume bayo ngokuqhelekileyo bubandakanya ibhentshi edibeneyo kunye nesixhobo sokongeza ukuchasana, ukuvumela abasebenzisi bawo onke amanqanaba okufaneleka ukuba bazuze ekusebenziseni kwayo.
Uyilo lomatshini we-hip thrust luququzelela iindlela ezikhuselekileyo kunye nezisebenzayo zokwenza umthambo we-hip, ukunciphisa umngcipheko wokulimala ohambelana nefom engafanelekanga. Inkxaso yomatshini kumqolo kunye namagxa ivumela abasebenzisi ukuba bagcine i-posture echanekileyo kulo lonke umsebenzi, ugxininise umgudu kwi-glutes kunye nokukhusela umqolo. Olu gxininiso ekukhuseleni nasekusebenzeni luyinxalenye yento eyenza umatshini we-hip thrust wongezelelo oluxabisekileyo kuyo nayiphi na irejimeni yokuzilolonga.
Ukuguquguquka komatshini we-hip thrust nawo uyabonakala. Ingasetyenziselwa kunye neentlobo ezahlukeneyo zokuchasana, kubandakanywa amacwecwe, iibhendi, okanye i-stack-inweight stack, eyenza ukuba ihambelane neemfuno zoqeqesho ezahlukeneyo kunye nokukhethwa. Oku kuguquguquka kuqinisekisa ukuba abasebenzisi banokunyusa ngokuqhubekayo umngeni njengoko amandla abo ephucula, okwenza umatshini we-hip thrust ube ngumhlobo wexesha elide ekwakheni amandla angaphantsi komzimba.
Ukuthandwa komatshini we-hip thrust
Ukunyuka komatshini we-hip thrust ekuthandeni kunokubalelwa kwizinto ezininzi, kubandakanywa ukwanda kokuqonda ngokubaluleka kwamandla e-gluteal kunye nefuthe leendlela zentlalo zentlalo efanelekileyo. I-glutes enamandla ayinqweneleki kuphela ukubonakala kwayo kodwa ibalulekile ekuphuculeni ukusebenza kwezemidlalo, ukuphucula ukuma, kunye nokunciphisa umngcipheko wokulimala kwimisebenzi yemihla ngemihla. Njengoko abantu baye bafundiswa ngakumbi kwezi zibonelelo, umdla kuqeqesho olujoliswe ku-gluteal uye wanda.
Amajelo eendaba ezentlalo adlale indima ebalulekileyo ekuthandeni kukamatshini we-hip thrust. Abaphembeleli bokuqina komzimba kunye nabaqeqeshi bahlala bebonisa ukusebenza kwe-hip thrust ekwakheni i-glutes, ekhokelela abaninzi ukuba bafune esi sixhobo kwindawo yabo yokuzivocavoca okanye basiqwalasele ngokuseta ukuqina kwekhaya. Iziphumo ezibonwayo ekwabelwana ngazo kwi-Intanethi ziye zakhuthaza abantu ukuba babandakanye ukushukuma kwehips kwiindlela zabo zesiqhelo, beqhubela phambili ukuvelela komatshini kwindawo yokomelela.
Ngaphezu koko, ukufakwa komtshini we-hip thrust kuphando lwezenzululwazi kunye nokuqinisekiswa kwayo ngabaqeqeshi bezemidlalo kwisayensi yezemidlalo kunye nonyango lomzimba luye lwaqinisa igama layo. Uphononongo lubonise ukongama kwe-hip thrust ekusebenziseni izihlunu ze-gluteal xa kuthelekiswa nokuzivocavoca kwendabuko, ukuboleka intembeko ekusebenzeni kwayo kunye nokukhuthaza ukwamkelwa kwayo kwiinkqubo zoqeqesho kwiinkalo ezahlukeneyo zemidlalo.
Ngaba umatshini wokutyhala ngehip ulungile?
Umatshini we-hip thrust awulungile kuphela; ithathwa ziingcali ezininzi zokuqina komzimba kunye nabathandi njengesixhobo esibalulekileyo kuphuhliso lomzimba olusezantsi. Ukukwazi kwayo ukwahlula kunye nokubandakanya i-glutes ngempumelelo ngakumbi kunezinye imithambo emininzi yenza ukuba ingalingani kwabo bajonge ukomeleza amandla e-gluteal kunye nobuhle. Ukongezelela, uyilo lomatshini lukhuthaza uhlobo olufanelekileyo kwaye lunciphisa umngcipheko wokulimala, okwenza kube lukhetho olukhuselekileyo kumntu ngamnye kuwo onke amanqanaba okufaneleka.
Izibonelelo zokusebenzisa umatshini we-hip thrust wandisa ngaphaya kophuhliso lwemisipha. Ukusetyenziswa rhoqo kunokukhokelela ekuphuculeni ukusebenza kwezemidlalo jikelele, njengoko i-glutes eqinile ingundoqo kumandla kunye nokuzinza kuluhlu olubanzi lweentshukumo. Nokuba kukubaleka, ukutsiba, okanye ukuphakamisa, ukomelela okuphuculweyo kunye namandla anokuchaphazela kakhulu ukusebenza. Ngaphaya koko, kwabo bajongene neentlungu ezisezantsi, ukomeleza i-glutes kunokunika isiqabu ngokunciphisa uxinzelelo kumqolo, ukubonisa amandla onyango omatshini.
Ngokucacileyo, umatshini we-hip thrust nawo uxhasa ukugcwala okuqhubekekayo, umgaqo osisiseko kuqeqesho lwamandla. Ngokuvumela uhlengahlengiso olulula ekuchaseni, abasebenzisi banokuqhubeka becela umngeni kwizihlunu zabo, beqinisekisa uphuhliso oluqhubekayo kunye nokuphepha iiplateaus. Oku kuziqhelanisa kwenza umatshini we-hip thrust ube lutyalo-mali oluxabisekileyo lwexesha elide kuhambo lokomelela komntu.
Indlela yokukhetha umatshini wokutyhalela ihip
Ukukhetha umatshini ochanekileyo we-hip thrust kubandakanya ukuqwalasela izinto ezininzi ezibalulekileyo ukuqinisekisa ukuba uyahlangabezana neemfuno zakho kunye nezinto ozikhethayo. Okokuqala, hlola ukulungelelaniswa komatshini. Umatshini olungileyo we-hip thrust kufuneka unikeze useto oluhlengahlengiswayo lobude bebhentshi kunye nesixhobo sokuxhathisa ukuze kuhlaliswe abasebenzisi bobukhulu obahlukeneyo kunye namanqanaba amandla. Oku bhetyebhetye kuqinisekisa ukuzilolonga ngokukhululekileyo kwaye okusebenzayo.
Ukomelela yenye into ebalulekileyo. Umatshini kufuneka wakhiwe ngezinto ezikumgangatho ophezulu ezikwaziyo ukumelana nokusetyenziswa kakhulu, ngakumbi ukuba ulungiselelwe ukusetwa kwijim yorhwebo. Jonga iifreyimu zentsimbi ezomeleleyo kunye ne-high-density padding enokunyamezela ubunzima bokuzilolonga rhoqo ngaphandle kokuthomalalisa ukonwaba.
Okokugqibela, qwalasela indawo oza kuhlala kuyo umatshini kunye nokusebenziseka kwawo ngokulula. Kwiijimu zasekhaya, ukusebenza kakuhle kwendawo kudla ngokuba yinto ephambili, ke ukukhetha uyilo olubambeneyo olungancamiyo ukusebenza ngundoqo. Ukongezelela, umatshini kufuneka ube luncedo kumsebenzisi, kunye neendlela ezicacileyo zokulungelelanisa ukuxhathisa kunye noseto, ukuqinisekisa amava agudileyo kunye nokungabikho kokuphazamiseka.
Uwusebenzisa njani umatshini we-hip thrust
Ukusebenzisa umatshini we-hip thrust ngokufanelekileyo kufuna ingqalelo kwifom kunye nobuchule bokwandisa izibonelelo zayo kunye nokunciphisa umngcipheko wokulimala. Qala ngokulungisa ibhentshi kunye nokuchasana ukuze uhambelane nokuphakama kwakho kunye nomgangatho wamandla. Hlala phantsi kunye nomqolo wakho ongaphezulu ngokuchasene nebhentshi, kwaye ubeke iinyawo zakho phantsi emgangathweni, malunga nobubanzi bamagxa ngokuhlukana. Indlela yokuxhathisa kufuneka ibekwe ezinqeni zakho.
Emva koko, qinisa i-core yakho kwaye utyhale izithende zakho ukuze uphakamise isinqe sakho ukuya kwisilingi, ucinezele i-glutes yakho phezulu kwintshukumo. Qinisekisa ukuba isilevu sakho sihlala sibambekile kwaye umqolo wakho ungathathi hlangothi kulo lonke ixesha lokuzilolonga ukukhusela umqolo wakho. Yehlisa kancinci isinqe sakho ubuyele kwindawo yokuqala, ugcine ulawulo kunye nokugcina uxinzelelo kwi-glutes yakho.
Kwabaqalayo, kuyacetyiswa ukuba uqale ngokuxhathisa ukukhanya ukuze ugxininise ekulawuleni ubuchule. Njengoko ukhululeka ngakumbi kwaye amandla akho ephucuka, ngokuthe ngcembe wandise ukuchasana ukuze uqhubeke ucela umngeni kwizihlunu zakho. Ukubandakanya iintlobo ngeentlobo zoluhlu lokuphindaphinda kunye nokubandakanya ukunqumama okanye i-pulses kwincopho yentshukumo kunokuphucula ngakumbi ukusebenza okusebenzayo.
isiphelo
Umatshini we-hip thrust ugqamile njengesixhobo esinamandla kwimfuno eyomeleleyo, i-glutes ephuhliswe ngakumbi. Ikhono layo elikhethekileyo lokuzihlukanisa kunye nokuqinisa imisipha ye-gluteal, idibaniswe nokhuseleko kunye nokuguquguquka kwayo, yenza ukuba ibe yinto exabisekileyo kuyo nayiphi na irejimeni yokufaneleka. Nokuba uyimbaleki ejonge ukuphucula ukusebenza okanye ufuna nje ukonyusa i-aesthetics yakho yomzimba, ukubandakanya umatshini we-hip thrust kwindlela yakho kunokuvelisa izibonelelo ezibalulekileyo. Ngokukhetha umatshini ochanekileyo kunye nokusebenzisa ubuchule obufanelekileyo, unokuvula amandla apheleleyo kwesi siqwenga sesixhobo sikhethekileyo.
