Ezweni elihlala livela lokuqina, umshini we-hip thrust uqhamuke njengesisetshenziswa esibalulekile salabo abafuna ukuthuthukisa amandla abo aphansi. Umklamo wayo oyingqayizivele uqondise ngokuqondile imisipha e-gluteal, enikeza uhla lwezinzuzo ezidlulela ngale kobuhle. Lesi sihloko sidingida ingqikithi yomshini we-hip thrust, ukuthandwa kwawo okukhuphukayo, kanye nezeluleko ezisebenzayo zokukhetha nokusebenzisa.
Okuqukethwe:
- Uyini umshini we-hip thrust?
- Ukuduma komshini wokuphonsela inqulu
– Ingabe umshini we-hip thrust muhle?
- Ungakhetha kanjani umshini we-hip thrust
- Ungawusebenzisa kanjani umshini wokuphonsela inqulu
Uyini umshini we-hip thrust?
Umshini we-hip thrust ucezu olukhethekile lwemishini yokuqina eklanyelwe ukwenza kusebenze imisipha e-gluteal ngokusebenzisa ukunyakaza kwe-hip thrust. Ngokungafani nama-squats endabuko noma ama-deadlift ahlanganisa amaqembu amaningi emisipha, umshini we-hip thrust ugxile ekuhlukaniseni ama-glutes, unikeze ukuqeqeshwa okuhlosiwe okukhuthaza ukukhula kwemisipha, amandla, nokukhuthazela. Isakhiwo sawo ngokuvamile sihlanganisa ibhentshi eligoqiwe kanye nendlela yokwengeza ukumelana, okuvumela abasebenzisi bawo wonke amaleveli okufaneleka ukuba bazuze ekusetshenzisweni kwayo.
Idizayini yomshini we-hip thrust yenza kube lula izindlela eziphephile nezisebenzayo zokwenza umsebenzi we-hip thrust, unciphise ubungozi bokulimala obuhambisana nefomu elingafanele. Ukusekelwa komshini emhlane nasemahlombe kuvumela abasebenzisi ukuthi balondoloze ukuma okulungile kulo lonke umsebenzi, bagxile emzamweni wokugoqa kanye nokuvikela umgogodla. Lokhu kugxila ekuphepheni nasekusebenzeni ngempumelelo kuyingxenye yalokho okwenza umshini we-hip thrust ube isengezo esibalulekile kunoma yiluphi uhlobo lokuzivocavoca.
Ukuguquguquka komshini we-hip thrust nakho kuyagqama. Ingasetshenziswa ngezinhlobonhlobo zezinhlobo zokumelana, okuhlanganisa amapuleti, amabhande, noma isitaki sesisindo esakhelwe ngaphakathi, okwenza ivumelane nezidingo ezahlukene zokuqeqesha kanye nezintandokazi. Lokhu kuvumelana nezimo kuqinisekisa ukuthi abasebenzisi bangakwazi ukukhulisa inselele kancane kancane njengoba amandla abo ethuthuka, okwenza umshini we-hip thrust ube umngane wesikhathi eside ekwakheni amandla aphansi omzimba.
Ukuduma komshini we-hip thrust
Ukwenyuka kokuduma komshini we-hip thrust kungase kubangelwe ezintweni ezimbalwa, okuhlanganisa ukuqwashisa okwengeziwe ngokubaluleka kwamandla e-gluteal kanye nomthelela wamathrendi wokufaneleka wenkundla yezokuxhumana. Ama-glutes aqinile awafiseleki kuphela ekubukekeni kwawo kodwa futhi abalulekile ekuthuthukiseni ukusebenza kwezemidlalo, ukuthuthukisa ukuma, nokunciphisa ingozi yokulimala emisebenzini yansuku zonke. Njengoba abantu sebefunde kakhulu ngalezi zinzuzo, intshisekelo yokuqeqeshwa okuhlosiwe kwe-gluteal iye yanda.
Inkundla yezokuxhumana ibambe iqhaza elikhulu ekudumeni komshini we-hip thrust. Abagqugquzeli bokufaneleka kanye nabaqeqeshi bavame ukukhombisa ukusebenza kahle kwe-hip thrust ekwakheni ama-glutes, okuholela abaningi ekufuneni le mishini ejimini yabo noma bayicabangele ukusethwa kwabo kokufaneleka ekhaya. Imiphumela yokubukwayo okwabelwana ngayo ku-inthanethi ikhuthaze abantu ukuthi bahlanganise ukugqugquzelwa kwenyonga ezinhlelweni zabo, okuqhubekisela phambili ukuvelela komshini emphakathini wokuqina.
Ngaphezu kwalokho, ukufakwa komshini we-hip thrust ocwaningweni lwesayensi kanye nokugunyazwa kwawo ochwepheshe besayensi yezemidlalo nokwelapha ngokomzimba kuye kwaqinisa idumela lawo. Ucwaningo luye lwabonisa ukuphakama kwe-hip thrust ekwenzeni kusebenze imisipha e-gluteal uma kuqhathaniswa nokuzivocavoca kwendabuko, okunikeza ukwethembeka ekusebenzeni kwayo nokukhuthaza ukutholwa kwayo ezinhlelweni zokuqeqesha kuyo yonke imikhakha yezemidlalo ehlukahlukene.
Ingabe umshini we-hip thrust muhle?
Umshini we-hip thrust awulungile nje kuphela; kubhekwa ochwepheshe abaningi bokufaneleka kanye nabathandi njengethuluzi elibalulekile lokuthuthukiswa komzimba ophansi. Ikhono layo lokuhlukanisa futhi libandakanye ama-glute ngempumelelo kakhulu kunezinye izivivinyo eziningi lenza lingenakuqhathaniswa kulabo abahlose ukuthuthukisa amandla e-gluteal kanye nobuhle. Ukwengeza, idizayini yomshini ithuthukisa isimo esifanele futhi inciphisa ingcuphe yokulimala, ikwenze kube ukukhetha okuphephile kubantu ngabanye kuwo wonke amaleveli okufaneleka.
Izinzuzo zokusebenzisa umshini we-hip thrust zidlulela ngalé kokuthuthukiswa kwemisipha. Ukusetshenziswa okuvamile kungaholela ekuthuthukisweni kokusebenza kwezemidlalo jikelele, njengoba ama-glute aqinile eyisihluthulelo samandla nokuzinza ezinhlobonhlobo zokunyakaza. Noma ngabe okokugijima, ukugxuma, noma ukuphakamisa, amandla athuthukisiwe namandla angaba nomthelela omkhulu ekusebenzeni. Ngaphezu kwalokho, kulabo ababhekene nobuhlungu obuphansi emuva, ukuqinisa ama-glutes kunganikeza impumuzo ngokunciphisa ingcindezi emgogodleni, okubonisa amandla okwelapha omshini.
Ngokubalulekile, umshini we-hip thrust ubuye usekele ukugcwala ngokweqile okuqhubekayo, isimiso esibalulekile ekuqeqesheni amandla. Ngokuvumela ukulungiswa okulula kokumelana, abasebenzisi bangaphonsela inselelo imisipha yabo ngokuqhubekayo, baqinisekise ukuthuthukiswa okuqhubekayo futhi bagweme amathafa. Lokhu kuzivumelanisa nezimo kwenza umshini we-hip thrust ube utshalomali olubalulekile lwesikhathi eside ohambweni lomuntu lokufaneleka.
Ungawukhetha kanjani umshini we-hip thrust
Ukukhetha umshini oqondile we-hip thrust kuhilela ukucabangela izici ezimbalwa ezibalulekile ukuze uqiniseke ukuthi uhlangabezana nezidingo zakho ezithile kanye nezintandokazi zakho. Okokuqala, hlola ukulungiswa komshini. Umshini omuhle we-hip thrust kufanele unikeze izilungiselelo ezilungisekayo zobude bebhentshi kanye nendlela yokumelana ukuze kuhlaliswe abasebenzisi bosayizi abahlukene namaleveli wamandla. Lokhu kuvumelana nezimo kuqinisekisa ukujima okunethezekile nokusebenza ngempumelelo.
Ukuqina kungenye into ebalulekile. Umshini kufanele wakhiwe ngezinto zekhwalithi ephezulu ezikwazi ukumelana nokusetshenziswa kanzima, ikakhulukazi uma uhloselwe isethingi yejimu yezohwebo. Bheka amafreyimu ensimbi aqinile kanye namaphedi aphezulu angabekezelela ubunzima bokujima okuvamile ngaphandle kokuyekethisa ukunethezeka.
Okokugcina, cabangela isikhala umshini ozosithatha kanye nokusebenziseka kalula kwawo. Kumajimu asekhaya, ukusebenza kahle kwesikhala kuvame ukuba phambili, ngakho ukukhetha umklamo ohlangene ongadeli ukusebenza kuwukhiye. Ukwengeza, umshini kufanele usebenziseke kalula, ube nezindlela ezinembile zokulungisa ukumelana nezilungiselelo, uqinisekise ukuzizwisa okushelelayo nokungenazinkinga.
Ungawusebenzisa kanjani umshini we-hip thrust
Ukusebenzisa umshini we-hip thrust ngempumelelo kudinga ukunakwa kwefomu nezindlela zokwandisa izinzuzo zayo futhi unciphise ingozi yokulimala. Qala ngokulungisa ibhentshi nokumelana ukuze kuhambisane nobude bakho nezinga lamandla. Hlala phansi ufulathele ibhentshi, bese ubeka izinyawo zakho phansi, ngokuhlukana cishe kwehlombe nobubanzi. Indlela yokumelana kufanele ibekwe ezinqulwini zakho.
Okulandelayo, qinisa umgogodla wakho bese uphusha ezithendeni zakho ukuze uphakamise izinqulu zakho ubheke ophahleni, ucindezela i-glute yakho phezulu ukunyakaza. Qinisekisa ukuthi isilevu sakho sihlala sibambekile futhi umgogodla wakho ungathathi hlangothi kulo lonke umsebenzi ukuze uvikele umhlane wakho. Yehlisa kancane izinqe zakho ubuyele endaweni yokuqala, ugcine ukulawula futhi ugcine ukungezwani ku-glutes yakho.
Kwabaqalayo, kuyatuseka ukuthi uqale ngokumelana nokulula ukuze ugxile ekwazini isu. Njengoba ukhululeka futhi amandla akho ethuthuka, kancane kancane wandise ukumelana ukuze uqhubeke nokubekela inselele imisipha yakho. Ukufaka izinhlobonhlobo zebanga lokuphindaphinda nokuhlanganisa ukumisa isikhashana noma ama-pulses phezulu kokunyakaza kungathuthukisa ukusebenza kahle komsebenzi.
Isiphetho
Umshini we-hip thrust ugqama njengethuluzi elinamandla ekufuneni ama-glute aqinile, athuthuke kakhulu. Ikhono layo eliyingqayizivele lokuhlukanisa nokuqinisa imisipha ye-gluteal, kuhlanganiswe nokuphepha kwayo kanye nokuguquguquka, kuyenza ibe isengezo esibalulekile kunoma yiluphi uhlobo lokufaneleka. Kungakhathaliseki ukuthi ungumdlali ofuna ukuthuthukisa ukusebenza kwakho noma ufuna nje ukuthuthukisa ubuhle bakho bomzimba, ukufaka umshini we-hip thrust esimisweni sakho kungaletha izinzuzo ezibalulekile. Ngokukhetha umshini ofanele futhi usebenzise isu elifanele, ungavula amandla aphelele alesi sisetshenziswa esikhethekile.
