No ke aha e pono ai ka ho'oma'ama'a kakahiaka maika'i i kou manawa

Anter

• He aha ka hoʻomaʻamaʻa kakahiaka maikaʻi?
• No ke aha ʻoe e hana ai i ka hoʻoikaika kino kakahiaka
• Nā ʻano ʻokoʻa hoʻoikaika kino kakahiaka maikaʻi
• Maikaʻi Aloha
• Kakahiaka Ma hope i Hoʻoiho ʻia
• Kakahiaka Maikaʻi i Kau ʻia Ma Mua
• Noho Kakahiaka Maikaʻi
• Pehea e hoʻohui ai i nā kakahiaka maikaʻi i kāu hana
• Nānā no

"Aloha kakahiaka" he leka uila paha, he kikokikona maikaʻi i hoʻouna ʻia e kāu boo i ka wā e hele ana i ka ʻoihana, a i ʻole, TBH, i kēlā me kēia kakahiaka i hoʻomaka ʻole me ka uaki hoʻāla. Akā ʻo "kakahiaka maikaʻi" kahi hoʻolālā pono ia e hana nei ʻoe.

ʻAʻole lohe ʻia? No ʻoe kēia alakaʻi. E kaomi i lalo e aʻo pololei pehea e hana ai i ka hoʻomaʻamaʻa kakahiaka maikaʻi me ke ʻano maikaʻi a me nā mea e loaʻa iā ʻoe ma ka hoʻohui ʻana i kāu hoʻoikaika kino.

He aha ka hoʻomaʻamaʻa kakahiaka maikaʻi?

I ke kumu nui, ʻo ka neʻe kahi hip-hinge. Hip-huh? "ʻO ka hip-hinge kekahi o nā hiʻohiʻona o ka neʻe ʻana e pili ana i ka mālama ʻana i ke kuamoʻo kūʻokoʻa a me ke kūlou ʻana i nā pūhaka," wehewehe ʻo Grayson Wickham, D.P.T., C.S.C.S., ka mea nāna i hoʻokumu i ka Movement Vault, kahi kahua hoʻonaʻauao kikohoʻe. E ʻike pono ai, e noʻonoʻo e pili ana i ka hapa mua o kahi make i ka wā e haki ai ʻoe ma nā pūhaka a kūlou i mua — he hing hing kēlā. (ʻAʻole i hana i kahi deadlift? No ʻoe kēia alakaʻi hoʻokele make).

ʻO kekahi hiʻohiʻona nui ka inoa o ka neʻe ʻana: Ke haʻalele ʻana i kahi moe i ke kakahiaka. Ke puka ʻoe mai kahi moe, kanu ʻoe i kou mau wāwae ma ka papahele, a laila hoʻopaʻa i kou laina waena ma mua o ka pana ʻana i kou pūhaka a kū. Akau? ʻAe, ʻo ia ka hoʻoikaika kakahiaka maikaʻi! (Mai hopohopo, aia kahi ʻike kikoʻī hou aʻe i lalo.)

No ke aha ʻoe e hana ai i ka hoʻoikaika kino kakahiaka

ʻO ka maʻalahi, ʻo ke kakahiaka maikaʻi ka neʻe hope loa no ka pale ʻana i ka ʻeha.

ʻOiai ka hoʻomaikaʻi mua ke kakahiaka maikaʻi i kou mau glute a me nā hamstrings, hoʻoikaika lākou i nā mākala ʻē aʻe āpau i ke kaulahao hope (nā mākala ma ka ʻaoʻao hope o ke kino), e like me ke kua i luna, nā lats, a me nā keiki bipi. Ua kuʻi lākou i nā mākala āpau i ke kumu (me nā ʻōpū transverse, nā oblique, a me nā papa pelvic), e like me kā CJ Hammond, he mea hoʻomaʻamaʻa hōʻoia NASM me RSP Nutr. A inā kaumaha ka neʻe ʻana (ʻaʻole pono), hiki iā ia ke hoʻoikaika i kou triceps, biceps, poʻohiwi, a me nā pahele me nā mea ʻē aʻe a mākou i ʻōlelo ai ma mua. ʻAe, ʻo ke kakahiaka maikaʻi ke kino piha e like me ka hoʻoikaika kino.

Mai kahi hiʻohiʻona pale ʻeha, ʻo ka hopena o ke kakahiaka maikaʻi ma ke kaulahao hope ka mea nui loa. Ma ke ʻano he moʻomeheu, loaʻa iā mākou nā kaulahao hope nāwaliwali, wehewehe ʻo Wickham. "ʻAʻole hoʻokahi manawa ke hele mākou mai ka hana ma ka hana a noho i loko o kahi kaʻa a noho i mua o ke kīwī e hana a kā mākou kaulahao hope e hana a hana," i ʻōlelo ʻo ia. Hiki i kēia ke hana i kēlā mau ʻiʻo i paʻa loa a / a nāwaliwali paha.

ʻO ka pilikia me ke kaulahao hope nāwaliwali he ʻelua pā. ʻO ka mea mua, koi ʻia nā hui puʻupuʻu ʻē aʻe e uku no kahi kaulahao hope nāwaliwali, a i ka wā e hiki mai ai, "ʻo ka pilikia o nā ʻeha e like me ka plantar fasciitis, nā ʻeha kuli, huki hamstring, a me nā hōʻeha hope haʻahaʻa," wahi a Hammond. ʻO ka lua, no ka mea ʻo ka chain posterior ka nui a me ka ikaika o nā mākala i loko o ke kino, kahi kaula nāwaliwali o ka hope e hoʻohoka i kou hiki ke haʻuki. ʻO ke kanikau. (Hiki iā ʻoe ke koho i ka wahine ikaika loa ma ka honua ʻaʻohe kaulahao hope nāwaliwali ʻo Tia Toomey!)

ʻO kekahi kumu e hana ai i nā kakahiaka maikaʻi e hoʻi i ka mea a Wickham i ʻōlelo ai e pili ana i ka hoʻoikaika kino. ʻO ke "neʻe neʻe hana" kahi ala nani loa e ʻōlelo ai e hoʻohālikelike ka neʻe i nā neʻe āu e hana ai i nā hana o kēlā me kēia lā. (ʻO nā hiʻohiʻona ʻē aʻe e like me: ka squat, push-up, a i ʻole lunge.) Inā ʻaʻole hiki iā ʻoe ke hana maikaʻi i ke kakahiaka maikaʻi, "ʻo ke ʻano o ka hōʻeha ʻana i kou kua haʻahaʻa e hana ana i kēlā me kēia lā e like me ka waiho ʻana i nā mea kūʻai. aiʻole ke nakinaki ʻana i kou kāmaʻa kāmaʻa e piʻi i luna, "wahi a Wickham. A he ʻoiaʻiʻo nō ia i kou wā ʻelemakule, i ʻōlelo ʻo ia. (E kua i lalo i ka ʻeha? Eia pehea e hoʻomāmā ai i kēlā mau ʻeha ASAP.)

Nā ʻano ʻokoʻa hoʻoikaika kino kakahiaka maikaʻi

ʻO nā ʻano āpau o ka neʻe ʻana o ka hana kakahiaka maikaʻi e hoʻopili i ke ʻano neʻe like maʻamau. Akā ina hoʻouka ʻoe i ka neʻe, kahi e paʻa ai a hoʻonoho ai i ke kaupaona a inā ʻoe e kū i ka hopena o ka paʻakikī o ka neʻe a me ke kēkelē i neʻe ai ka neʻe i kāu kumu a i ʻole nā ​​hamstrings.

Maikaʻi Aloha

E kūleʻa: ʻO ka hoʻoikaika i ke kakahiaka maikaʻi kahi neʻe nui. Akā ke hana hewa ʻole, halihali nui ia i ka ʻeha — keu hoʻi ke kau ʻia. "Hoʻohui i ke kaumaha inā ʻaʻole maikaʻi kāu ʻano neʻe, a ke kumu ʻoe i kahi ʻeha e like me ka herniation disc a i ʻole bulge," wahi a Wickham. ʻAe.

ʻO ia ke kumu i ʻōlelo ai ʻo ia e loaʻa i nā kānaka a pau ka OK mai kahi mea hoʻomaʻamaʻa ma ko lākou ʻano e hana ana i ka neʻe maʻamau a me ke kaumaha ʻole ma mua o ka hoʻohui ʻana i ke kaumaha i ka hana. "Ma ka liʻiliʻi loa, pono ʻoe e wikiō iā ʻoe iho e hana ana i ka neʻe ʻana mai ka ʻaoʻao a e ʻike i ke kua ʻole o kou kua [i nā ʻaoʻao ʻelua]," i ʻōlelo ʻo ia.

Pehea e hana ai:

A. Kū me nā wāwae ka laulā ākea, ua kuhikuhi nā manamana wāwae i mua, kūlou mālie nā kuli. Pono pololei nā lima i lalo a i ʻole keʻa i luna o ka pahu. (ʻ sayslelo ʻo Wickham kau i kou mau lima ma hope o kou poʻo a i ʻole ma luna o ke poʻo i hiki ʻole iā ʻoe ke huki i kou kua i waho o ke kūlike ʻole.)

B. E hoʻopaʻa i ka midline a ma ka manawa like hinge ma nā pūhaka a kū pololei i hope, e mālama ana i nā wāwae haʻahaʻa me ka papahele.

C. E hoʻomau i ke kua palahalaha, e hoʻomau i ka hoʻohaʻahaʻa ʻana i ke kino i ka papahele a ʻike ʻoe i kahi kiko o ka hamstrings a i ʻole e hoʻomaka ana ke kua e pōʻai.

D. E kaomi i nā wāwae a holo ma waena o nā pūhaka e hoʻohuli i ka neʻe, e hoʻohana ana i nā hamstrings a me ke kumu e kū pololei. E kaomi i nā glutes ma luna.

'Ōlelo Aʻo: ʻOiai makemake ʻoe e hana i ka hoʻopaʻa ʻana i kou lama i mua a hiki i ka like ʻana me ka lepo, ma muli paha o ka paʻa ʻana o ka hamstring a/a i ʻole nāwaliwali kumu, ʻaʻole hiki iā ʻoe ke hana i kēlā ma mua. Maikaʻi kēlā! "Mai hopohopo nui e pili ana i ka hoʻohaʻahaʻa loa e hoʻopilikia ai ʻoe i ka palapala," wahi a Wickham. "Hiki paha i kekahi poʻe ke hinge i mua i kekahi mau iniha e hoʻomaka ai." (Inā paʻa kou mau hamstrings, hiki iā ʻoe ke hana i kēia mau hamstring 6 i kāu hana maʻamau.)

Kakahiaka Ma hope i Hoʻoiho ʻia

Ua hana ʻoe i kahi kuʻekuʻe hope? Welp, ke hana ʻoe aia ka pahu i ke kūlana hoʻouka hope. No ke kakahiaka maikaʻi i hoʻihoʻi ʻia i hope, aia ka pahu pahu i kēlā kūlana like.

ʻO ka mea mua, he mea kūpono ke ʻōlelo ʻana hiki iā ʻoe ke hoʻomaʻamaʻa i ka hoʻohana ʻana i kahi paipu PVC e hoʻohālikelike i ka manaʻo o ka hana ʻana i ka hoʻomaʻamaʻa kakahiaka maikaʻi me ka barbel. (A i ʻole, inā ʻoe ma ka home, he lāʻau pulupulu.) Ke mākaukau ʻoe e hele i ka pahu pahu, ʻelua mau koho no ka lawe ʻana i ka pā ma kou kua. Hiki iā ʻoe ke hoʻonohonoho i kahi pahu kuʻekuʻe a hoʻokuʻu i ka pahu e like me kāu e hana ai no ka barbell back squat. A i ʻole, inā he māmā, hiki iā ʻoe ke hoʻomaʻemaʻe i ka barbell i ke kūlana rack mua (i ka wā e paʻa ana ʻoe i mua o kou kino i holo pololei ia ma kou umauma, a kau ma kou poʻohiwi). A laila, kaomi kaomi i ka lāʻau i luna, a laila e hoʻohaʻahaʻa iā ia ma hope o kou poʻo i hoʻomaha ia ma kou kua o luna. (Pili: Nā Haumāna Barbell i kēlā me kēia wahine e pono e haku)

'Ōlelo Aʻo: No ka mea ʻoi aku ka maʻalahi o ka lawe ʻana i ka pahu mai ka pahu a hiki iā ʻoe ke hāpai i ke kaumaha hou aʻe, ʻo ia ke koho a mākou e wehewehe ma lalo nei ma nā ʻanuʻu A a i B. ʻO nā ʻanuʻu i koe ka neʻe kakahiaka maikaʻi ponoʻī.

A. Inā hoʻohana i ka ʻūlū squat (ʻike ʻia hoʻi ma ka rig), hele i luna i ka pā a kūlou ma lalo o ia mea i kau ka pā ma kāu mau pahele a i ʻole nā ​​deltoids hope. E hoʻopololei i nā wāwae e wehe i ka pā.

B. E hoʻi i hope mai ka pahu i loaʻa iā ʻoe kahi lumi e hiki ai i mua. E hoʻonoho i nā wāwae i ka ʻūhā ākea, nā manamana wāwae e like me ka hiki. E ho'ā i ke kua i luna ma ka wili ʻana i nā pinkies i loko o ka pā.

C. E kūlou i ka puhaka ma ka pūhaka, e kaomi i ka hoki i ka haʻahaʻa i ka papahele.

D. E hoʻomau i ka hoʻohaʻahaʻa a hiki i kou wā e ʻike ai i kahi kī i nā hamstrings, a i ʻole ke kūlike o ka umauma me ka honua — ʻo nā mea mua.

E. E hoʻomau i ka abs, a laila e hoʻāla i nā glutes a me nā hamstrings e hoʻi i ke kū.

Kakahiaka Maikaʻi i Kau ʻia Ma Mua

Inā ʻaʻohe ou barbel, akā hana Loaʻa iā ʻoe kahi puʻupuʻu māmā, kettlebell, a i ʻole mea lāʻau lapaʻau (a i ʻole kekahi o kēia mau mea hale), hiki iā ʻoe ke hana a kukui kaumaha kakahiaka maikaʻi. ʻO ka huaʻōlelo ma aneʻi: māmā.

Ke hoʻouka ʻoe i ke kaumaha i mua o kou kino, kou ʻōpū maoli pono e komo e kōkua iā ʻoe e mālama i kahi kuʻekuʻe kūlike ʻole ma waena o kēlā me kēia rep. "Inā ʻaʻole lawa ka ikaika o kāu kumu no ke kaumaha āu e hoʻohana nei, hiki iā ia ke hoʻohuli i kou kua i kahi kūlana weliweli," wahi a Wickham.

Hoʻomaka kukui. E like me ka pā 5 paona, kettlebell, a i ʻole dumbbell. A i ʻole e hoʻohana i kahi puke paʻakikī inā e hana ana ʻoe ma ka home. I kou ikaika ʻana, hiki iā ʻoe ke hana a hiki i ka hoʻomaʻamaʻa kakahiaka maikaʻi me nā dumbbells me ke kaumaha haʻahaʻa.

A. Kū me nā kapuwaʻi ākea ākea, e paʻa ana i ke kaupaona goblet (vertically) i nā lima ʻelua i mua o ka umauma, kuʻikuʻi ʻia nā kuʻekuʻe i ka ribcage.

B. E hoʻopaʻa i ke kumu a kūlou i nā kuli, a laila e hoʻokeke i ka hope i ka wā e hilinaʻi ana i ka umauma i mua, e kū pololei ana.

C. E hoʻohuli i ka neʻe ʻana i ka wā e ʻike ai ʻoe i kahi kikoʻī o kou hamstrings a i ka wā e hoʻomaka ai kou puʻuwai e luhi ma ke kaomi ʻana i nā wāwae i lalo a hoʻihoʻi i ka pūhaka a kū.

Noho Kakahiaka Maikaʻi

ʻO ka hana ʻana i ke kakahiaka maikaʻi me kāu peach i kanu ʻia e hoʻokūkala i kāu hamstrings emi iho ma mua o ka hoʻololi kū. Akā ʻo ia ka mea ma mua o kou glutes a me ke kua i lalo hou aku, e like me Wickham. He koho maikaʻi loa e hoʻohana e hoʻomehana i ke kino no nā squats kaumaha, i ʻōlelo ʻo ia.

A. E ʻimi i kahi ʻili paʻa e like me ka pahu a i ʻole ka papaʻaina pōkole e hiki ai iā ʻoe ke kanu i kou mau wāwae ma ka papahele ke noho ʻoe. Noho, kanu nā wāwae i ka laulā poʻohiwi.

B. ʻO ke kumu paʻa. E wili i nā glutes i ka papahele a hoʻolei i nā wāwae i ka papahele. A laila e hoʻopaʻa i ka ʻūhā paʻa ma lalo a hiki i ka like ʻana o ke kino me ka papahele e like me ka hiki iā ʻoe ke hele me ka ʻole o ka pōʻai hope.

C. Kaomi ma o ka papahele a me nā hamstrings a me ka midline e hoʻi i ka hoʻomaka.

"ʻO ke ala palekana e kaupaona ai [kēia] hoʻoikaika kino, ʻo ia ka hemo ʻana i ka bele mai kahi kokoke mai [e like me ka barbell back squat] a noho ma kahi noho kokoke ma hope," wahi a Wickham. Eia nō naʻe, ua ʻōlelo ʻo ia ʻaʻole ʻoe e pono hou aʻe ma mua o kahi barbel hakahaka — inā pēlā. ʻOiaʻiʻo, hiki iā ʻoe ke hoʻohana mau i kou kaumaha o ke kino, kau pū i kou mau lima ma luna o kou umauma.

Pehea e hoʻohui ai i nā kakahiaka maikaʻi i kāu hana

ʻAʻohe kumu e hoʻokomo ai i kēia neʻe ʻana i kahi ʻano AMRAP a i ʻole ke ʻano metabolic-conditioning. A i ʻole maoli, i kekahi hoʻolālā e pili ana i ka heihei ʻana i ka uaki. ʻO ka maikaʻi, ʻaʻole ka nui ka inoa o ka pāʻani me nā kakahiaka maikaʻi, e like me Hammond.

Ma ke ʻano he neʻe pumehana: Ke kaupaona ʻole a kaupaona ʻia paha, hiki iā ʻoe ke hana i nā kakahiaka maikaʻi ma ke ʻano he ʻāpana o kou hoʻomehana e "ala" i ka kaulahao hope a me nā mākala nui, wahi a Wickham. No ka laʻana, ma mua o ka neʻe ʻana e like me ka deadlift kaumaha, squat, a maʻemaʻe paha, ʻōlelo ʻo ia e hana i 3 sets o 12 a 15 reps. "ʻO ka hana ʻana i nā kakahiaka maikaʻi ma mua o ka hoʻomaʻamaʻa ʻana e kōkua i kou kino e hoʻomaʻamaʻa i ka hoʻōla ʻana i kāu kaulahao hope i hiki ke hana maʻalahi i ka wā o ka hoʻomaʻamaʻa ʻana," wahi āna. (Eia kahi hoʻomehana hōʻeuʻeu piha e hana ai ma mua o ka hāpai ʻana i ke kaumaha.

Ma ke ʻano he neʻe ikaika: Hiki iā ʻoe ke hana i nā kakahiaka maikaʻi ma ke ʻano he hoʻoikaika ikaika i ka lā wāwae. Manaʻo ʻo Wickham e hana i 3 a i ʻole 4 sets o 8 a 12 reps ma ke kaumaha hiki iā ʻoe ke hana me ke ʻano impeccable. Ke kamaʻāina ʻoe i ke ʻano o ka neʻe, hiki iā ʻoe ke hana i 5 set 5 reps ma ke kaupaona waena, i ʻōlelo ʻo ia. E hele i kahi kaumaha a ʻoi aku ka nui o ka pilikia ma mua o ka uku kūpono. ʻAe, a e hōʻoiaʻiʻo e hana koke i kāu hoʻomaʻamaʻa ʻana ʻaʻole i holoi ʻia kāu kumu e komo ai. (E nānā: Pehea e hoʻonohonoho pono ai i kāu mau hoʻomaʻamaʻa ma ka hale haʻuki)

E hoʻomanaʻo: ʻO ke kakahiaka maikaʻi ka waiwai o kou manawa no ka mea kōkua ia i ka pale ʻana i ka ʻeha. Mai hoʻokuʻu i kāu ego i kēlā.

Nānā no