该 臀肌火腿加薪, or GHR, is a slippery exercise for most competitors in the rec center. Here at Cross fit Iron borough, it is modified on the Glute Ham Development machine week by week as the additional credit after the day by day exercise. It is likewise a development that is skirted by most competitors, even the committed additional credit warriors. I don’t point the finger at you! It takes a staggering measure of quality in the back chain and frequently leaves the individuals who endeavor it with that beautiful “dead leg” snugness in the calf zone. The guide that takes after is a guide on the most proficient method to secure this development for yourselves and include it into your week by week collection of quality activities. 同样, as with any activity, we hone in the rec center, we should first comprehend the development itself.
The GHR is extraordinary compared to other developments you can do to fortify the 腿筋, gluteus muscles, low back and spinal erectors. What makes it more compelling (更麻烦) than most back chain practices is that it constructs sensation mindfulness in the storage compartment. This term alludes to monitoring one’s own particular body, particularly here having the capacity to control the center muscles in trunk flexion and augmentation. Having control over trunk flexion and augmentation is entering in procuring butterfly 引体向上, being more hazardous in the Olympic lifts, and having better running structure.
How to Do Glute Ham Raise
- Start by altering the hardware to fit your body. Place your feet against the footplate in the middle of the rollers as you lie face down. Your knees ought to be simply behind the cushion.
- Begin from the base of the development. Hold you’re back angled as you start the development by flexing the knees. Drive your toes into the foot plate as you do as such. Keep your abdominal area straight, and proceed to the point when your body is upright.
- 再回到起始位置, monitoring your drop.
Benefits of Glute Ham Raises
In the underneath segment, we will talk about four essential advantages of performing Glute ham rises inside a quality and molding program, paying little mind to brandish. Numerous weightlifting, powerlifting, and wellness competitors/mentors know about this development. The beneath benefits are not 100% innate to the Glute ham raise, similar to these advantages are not by any means the only ones that can be conveyed by means of performing Glute ham raises (宁, simply the essential ones).
Increased Posterior Chain Development
The more powerful and more built up the hamstrings, 臀部, and spinal erectors are the more crude material mentors and competitors need to work with when hoping to grow capable rear ends. While the Glute ham raise isn’t a power or quality lift, it allows increments in the capacity to perform developments like pulls, 深蹲, and bigger, add up to body lifts because of expanding the wellbeing and capacity of the hamstrings and glutes.
Carryover to Weightlifting, Powerlifting, and Fitness Sports
Olympic weightlifters, powerlifters, strongmen, wellness competitors, and different lifters, the game specificity of the Glute ham raise can be advocated up in that it achieves three basic parts of execution (the majority of the above advantages). 更重要的是, it can be utilized to build general joint and 肌肉 wellbeing, which can help in the general capacity to prepare and recoup quicker with the goal that you can invest your energy doing the essential ability, speed, and strength work you have to do to prevail in your game.
Eccentric and Isometric Strength of the Hamstrings
While talking about quality and power, we frequently are worried about the amount one moves in the concentric activity (all of the weightlifting, deadlifting, hunching down, seat press). Numerous lifters and mentors may not set aside the important opportunity to create legitimate unpredictable stacking (as found in more hypertrophy based games) and can frequently get themselves not well arranged when it comes time for heavier burdens, ballistic developments, or basically the capacity to oppose to damage. This development should be possible to expand erratic, isometric, and concentric muscle constrictions to fabricate a stronger and created competitor/lifter.