“मिठाचा डबा बदलून टाकूया आपण, आणि हे तांदूळ या डब्यात का आहेत? मी पिशवीत भरून ठेवते”
हे ऐकताच तिच्या सासूबाई आणि जाउबाईंचे लक्ष विचलित झाले. त्यांना हा बदल पटत नव्हता पण दुसरीकडे तिला का दुखवायचं म्हणून त्या मौन होत्या. गेले कित्येक वर्षे सासूबाई आणि जाउबाईंनी घर सांभाळलं होतं.
केतकीला लग्न होऊन जेमतेम 2 महिने झाले होते. एकत्र कुटुंब होतं. घरात मोठ्या जाउबाई, जेठ, सासू सासरे आणि कुवारी नणंद. घर सांभाळायची तिला भारी आवड. किचन आपल्या पद्धतीने मांडायची तिला हौस. त्यामुळे घरातल्या एकेक गोष्टी ती बदलू लागली.
केतकी नोकरी करत होती. त्यामुळे घरातलं सगळं आवरून जायला तिला उशीर होई. तेव्हा सासूबाई आणि जाउबाईंच्या हे लक्षात येताच त्यांनी सांगितलं की सकाळचं आम्ही बघत जाऊ तू संध्याकाळी किचन सांभाळत जा.ठरल्याप्रमाणे रुटीन सुरू झालं.
संध्याकाळी केतकी आली की किचनमध्ये बराच वेळ असायची. सर्व वस्तूंच्या जागा तिने बदलून टाकल्या. तिला हवी तशी मांडणी केली. तिला स्वयंपाकाचा फार अनुभव नव्हता पण अति आत्मविश्वास होता. Youtube वर बघून आपल्यालाही तसंच जमेल या विचारात ती कुणाचीही मदत घेईना. “मी एकटी करेन” असं म्हणत ती काहीतरी बनवायची, कधी जमायचं तर कधी फसायचं. घरातली सर्व मंडळी मात्र तिचं मन राखण्यासाठी आनंदाने खाऊन घेत.
सकाळी जेव्हा जाऊबाई आणि सासूबाई किचनमध्ये येत तेव्हा त्यांचा प्रचंड गोंधळ उडायचा. कुठलीही वस्तू जागेवर नसायची. केतकीने तिच्या सोयीप्रमाणे किचनची रचना केली होती पण दुसऱ्याचा विचार केला नाही. सासू आणि जाऊला ते खटकू लागलेलं.
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सगळं माझ्या मनाप्रमाणेच व्हायला हवं, मी म्हणेल ती पूर्व दिशा असा तिचा दृष्टिकोन असायचा, पण एकत्र कुटुंबात या गोष्टींना बाजूला ठेवावं लागतं याची तिला जाणीव नव्हती.
एकदा घरात सत्यनारायण पूजा होती. जाऊ बाईंनी पुजेचं सगळं सामान एका मोठया बॉक्स मध्ये भरून ठेवलं होतं जेणेकरून वेळेवर धावपळ नको. रविवारचा दिवस होता, केतकीला सुट्टी होती. सासूबाई आणि जाऊबाई दोघीजणी खरेदीसाठी बाहेर गेल्या आणि केतकीला घराकडे लक्ष ठेवायला सांगितलं.
दुसऱ्या दिवशी सत्यनारायण पूजेसाठी गुरुजी आले, जाऊ बाईंनी धावत जाऊन पुजेचं बॉक्स आणलं आणि बघतो तर काय..त्यातलं अर्धं सामान गायब होतं. त्यांनी लागलीच केतकीला आवाज दिला..
“केतकी…यातलं सामान कुठे गेलं??”
“अहो त्यात किती वस्तू वेड्यासारख्या कोंबून ठेवल्या होत्या..मी काढलं सगळं आणि जागच्या जागी ठेवलं..”
जाऊबाईंनी डोक्यावर हात मारून घेतला. तिकडे गुरुजी एकेक साहित्य आणायला वेळ जातोय म्हणून चिडचिड करू लागले.पूजेला बराच उशीर झाला.
पूजा झाल्यानंतर सासूबाईंनी केतकीला सुनावलं..
“असं न विचारता काहीही उद्योग करत जाऊ नकोस..तुझ्या जावेने पूजेसाठी लागणारं सामान एकत्र आणून ठेवलेलं जेणेकरून एकाच ठिकाणी सर्व वस्तू सापडतील..पण तू असला आगाऊपणा केला आणि सगळं गणित बिघडलं..हे बघ, तू नवीन आहेस..आधी घरातलं समजून घे, इथल्या गोष्टी समजून घे आणि मग तुला निर्णयस्वातंत्र्य मिळेल…”
केतकीला या बोलण्याचा प्रचंड राग आला…तिची धुसफूस सुरूच असायची. जाऊ बाई नेहमीच्या ठिकाणी सवयीने वस्तू ठेवत, मात्र केतकीला ते सहन न झाल्याने ती परत सर्व वस्तूंच्या जागा बदले. कुणालाही न विचारता घरातल्या वस्तूंची जागा बदल, इकडंच तिकडे कर हे प्रकार ती करत असे. तिचा अति आत्मविश्वास तिला नडत असे. एखादा पदार्थ चुकला तर त्यातुन शिकून, मोठ्यांना विचारून पुढच्या वेळी करण्याऐवजी ती पहिले पाढे पंचावन्न गिरवत असे. तिच्या या वागण्याचा सर्वांनाच त्रास होऊ लागलेला.
तिच्या या स्वभावामुळे तिचा नवराही कंटाळून जाई. आपल्या नवऱ्याने आपण संगीतलेलं रुटीन फॉलो करावं, आपण सांगू तसंच करावं या हट्टापायी त्यांच्यातही वाद होऊ लागलेले. काहीही झालं तरी केतकी बदलायला तयार नव्हती.
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एके दिवशी मोठ्या दिरांनी फर्मान सोडलं, उद्या पहाटे 7 वाजता मंदिरात जाऊन नैवेद्य द्यायचा आहे. तेव्हा मेथीची भाजी, भरीत, भाकर, भात हे सगळं तयार असुद्या 7 च्या आत. सासूबाई आणि जाउबाईनी ठरवलं की उद्या लवकर उठायचं आणि नेवैद्य बनवायचा. केतकीला मात्र हे जबाबदारी स्वतःवर हवी होती.
“दादा हा नैवेद्य मी बनवला तर चालेल का??”
“कुणीही बनवा पण वेळेत बनवा..”
जाउबाईनी समजावलं, की तू धावपळ करू नकोस मी करून घेईन पवन केतकी ऐकेना. अखेर केतकी सकाळी लवकर उठून सगळं बनवणार यावर शिक्कामोर्तब झालं. तिने रात्रीच तयारी करून ठेवली, लसूण सोलला..मेथी धुवून ठेवली.
केतकीने साडेपाच चा अलार्म लावला होता. अलार्म वाजला तसं snooze करत करत उठायला 6 वाजले. ती घाईघाईने किचनमध्ये गेली. मोठे दिर तिला विचारत होते, “अंघोळ झाली असेल तरच बनव”.
ती अंघोळ न करताच घाईघाईने किचनमध्ये आलेली. ती पटकन अंघोळीला पळाली. बाहेर येत तिला 6:20 झाले. किचनमध्ये येताच तिच्या लक्षात आलं की रात्रीचा लसूण आणि मेथी तशीच उघडी पडली होती. झाकायचं विसरली होती. त्यामुळे मुंग्या, झुरळं त्याच्या आजूबाजूला फिरायला लागलेले. तिने ते तसंच टाकून दिलं आणि दुसरं करायला घेतलं.
नवीन मेथीची जुडी घेतली, ती तर अजून निवडलेली नव्हती. तिने निवडायला घेतली आणि दुसरीकडे वांगी भाजायची म्हणून तेल लावून गॅसवर ठेवली. मेथी निवडतच 6:45 झाले. घाईघाईने कढईत तेल टाकलं आणि फुल गॅस केला. तिच्या लक्षात आलं की भाजायला वांगी गॅसवर ठेवली पण गॅस सुरू केलाच नव्हता. मग गॅस सुरू केला आणि दुसरीकडे मेथी शिजत टाकली. मग लक्षात आलं की लसूण टाकायचा राहिला..पटकन निवडून दोन पाकळ्या टाकल्या आणि भरीत करायला घेतलं. भरीत करत असतानाच मेथीचा गॅस फुल असल्याने मेथी करपली..भरीत साठी लसूण वेगळा…भात शिजत टाकायला गॅस रिकामा नव्हता..भाकर साठी पीठ परातीत काढलं नव्हतं.. तिचं लक्ष बाहेर गेलं तेव्हा मोठे दिर गाडी काढत होते… ते निघून गेले…
केतकीची प्रचंड चिडचिड झाली. सगळं अर्धवट, करपलेलं…सासूबाई किचनमध्ये आल्या
“काय गं सुधीर गेला आत्ताच…नैवेद्याची पिशवी नाही दिसली मला..”
त्यांचं लक्ष करपलेल्या भाजीकडे आणि अर्धवट भरताकडे गेलं…
त्यांचा संयम सुटला आणि त्या तिला खूप बोलल्या..
“आम्हाला माहीत होतं तुला जमणार नाही म्हणून सांगत होतो की आम्ही करतो..फाजील आत्मविश्वास का दाखवतेस तू दरवेळी? प्रत्येकवेळी असा फाजील आत्मविश्वास दाखवून फसतेस तरी तुला अक्कल येत नाही का?”
सासूबाईंचा आवाज ऐकून जाऊबाई पटकन किचनमध्ये येतात आणि त्यांना सगळं समजतं. त्या सासूबाईंना शांत करतात.
केतकी मात्र स्वतःची चूक मान्य करतच नव्हती.
“आता अलार्मनंतर मला झोप लागली त्याला मी काय करू..अंघोळीत वेळ गेला माझा…तुम्ही मला सांगायचं ना आधी..”
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उलट ती दुसऱ्यांवर खापर फोडत होती.
बराच वेळ वाद झाला. केतकीला राग आला..माहेरी जाण्याचं निमित्त करून ती माहेरी पळाली.
तिने आईला सगळं सत्यकथन केलं. आईला समजलं की चूक केतकीची आहे आणि ती मान्य ही करत नाहीये. तिला समजवायला गेलं तर ती ऐकणार नाही. आईने दिन दिवस तिला शांत केलं, काहीही समजावण्याचा मागे लागली नाही.
तिसऱ्या दिवशी दुपारची वेळ होती, साधारण दुपारचे 2 वाजले होते. आईने केतकीला सांगितलं..
“जा बाळा ओट्यावर मी विरजण ठेवलं आहे आणि पातेल्यात थोडंस दूध आहे, दही लावून दे..”
केतकीने आईने सांगितल्याप्रमाणे केलं आणि ती जागेवर येऊन बसली. 15 मिनिटं झाले आणि आई म्हणाली दही बनली असेल जा बघून ये..
“इतक्या लवकर कशी बनेल आई??”
“मी सांगते ना झाली असेल…जा तू..”
केतकी उठली पाहिलं..दही तयार नव्हती..
“सांगितलं होतं ना नसेल तयार म्हणून..”
“असं कसं होईल? तयार व्हायलाच हवी होती…तूच काहीतरी चुकीचं केलं असणार..”
“असं कसं चुकीचं करेन मी?? दही बनायला ते मुरू तर दे..इतक्या आत्मविश्वासाने सांगतेस झाली असेल म्हणून…असं कधी होतं का?”
“समजतंय ना तुला?”
“म्हणजे??”
“तू विरजण आहेस..दुधात म्हणजेच कुटुंबात गेल्यावर त्याचं लगेच दही बनणार नाही..तुला मुरावं लागेल, वेळ जाऊ द्यावा लागेल… मग तू चमचाभर विरजण पासून पूर्ण दुधावर आपला हक्क सांगू शकशील…हे बघ बाळा, नवीन घरात तुझ्या जाऊ बाई आणि सासूबाई वर्षानुवर्ष राबल्या आहेत, घराला उभं केलं आहे…वर्षानुवर्षे त्यांनी केलेलं सगळं एका क्षणात कुणी बदललं तर त्यांना कसं आवडेल?? काल आलेली मुलगी सर्व गोष्टींवर आपला ताबा घेतेय हे कुणालाही सहन होणार नाही..तुला वेळ द्यावा लागेल, मोठ्यांच्या आज्ञेत राहावं लागेल..एकदा त्यांचं मन जिंकलं की तुझा शब्द खाली पडू देणार नाही हे लक्षात असुदे..”
आईने सांगितल्यावर केतकीला आपली चूक समजली.
“आई मग मी काय करायला हवं??”
“तू नवीन आहेस घरात, एकत्र कुटुंबात आहेस, तेव्हा सुरवातीला अनुभवी सासू आणि जावेच्या सांगण्यानुसार काम करत जा..त्यांचा सल्ला घेत जा, त्यांचं मत विचारत जा…तुला कदाचित हे अवघड जाईल पण कालांतराने त्याच तुझा सल्ला घेतील हे मी लिहून देऊ शकते..”
आईने सांगितल्याप्रमाणे केतकीने आपल्यात बदल केला…
(5 वर्षानंतर)
“मोठया सुनबाई, उद्या घरी सत्यनारायण आहे…केतकीला विचार तिला काय काय सामान लागेल…”
“हो सासूबाई, पण ती आहे कुठे? मला ढोकळे बनवायचे आहेत तर त्याचं प्रमाण तिला विचारायचं आहे, उद्याचा प्रसाद तिलाच सांगूया बनवायला…तिच्या हाताला चव आहे..”
“हो पण गेली कुठे ही मुलगी? तासभर घरात नसली तर काही सुचत नाही बघ..”
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Shorter users to taller individuals are all accommodated with this glute ham
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adjust the positioning to your liking. The handles are also adjustable in 8 different positions in 2″ increments. The Marcy Roman Chair contains a back hyperextension station that permits you to position yourself correctly whereas performing quite so much of movements… There are a ton of different options as properly to help build muscle in your lower body.
Not only does it construct power and energy in your legs and hips, nevertheless it also forces your core muscular tissues to work extra time to stabilize your body. And when carried out correctly, the glute ham raise can be a great way to enhance your posture and coordination. Again extensions are one other wonderful substitute, notably for targeting the decrease back whereas additionally engaging the hamstrings and glutes. This exercise includes hinging on the hips and extending your torso, usually performed on a hyperextension bench. While back extensions are much less centered on the hamstrings compared to glute-ham raises, they proceed to be a useful addition to your posterior chain coaching. Adding weights or changing angles can additional enhance their effectiveness.
Curl your heels toward you to 90 degrees, so that there’s tension on the band, and you feel your hamstrings engage. Hold an ab wheel on the floor immediately beneath your shoulders (or use a barbell loaded with gentle plates so it can roll, as proven above). Your body should form a straight line out of your head to your knees, with your core braced. By adding a band round your feet, you can also make a normal rollout right into a posterior-chain train that nearly replicates the glute-ham elevate when you practice your core at the identical time. The band forces you to take care of hip extension when you flex the lower leg, just as a glute-ham elevate does. Start extending your knees, decreasing your body toward the ground beneath control. When you’re feeling you can’t preserve pressure in your hamstrings anymore, let your physique fall and break your fall with your arms.
Flexing at the hips makes the train slightly simpler than an everyday glute-ham elevate and allows for a stronger contraction of the hamstrings. One examine performed on the College of Arkansas showed that the razor curl elicited as a lot as 220% of the hamstrings most voluntary isometric contraction (MVC). This makes it an excellent exercise to make use of to construct the requisite hamstring power to carry out a full GHR, and might even be utilized by extra superior trainees as an occasional higher-rep various. By coaching both the eccentric and concentric phases of the hamstrings, the glute-ham raise improves energy, velocity, and effectivity in dynamic actions.
As you can see the glute-ham raise does not require you to have entry to a purpose-built and costly glute-ham developer. There are many alternate options you could select that may differ by method of the amount of package it requires and the value of buying other items of kit. Choosing the most snug variation goes to be essential for helping you adhere to the train frequently and prepare it properly. Most individuals will find the Kaiju glute/ham strap technique to be the simplest to set up and safest to perform. The Kaiju glute/ham strap is attached to the decrease portion of the bench press the place the ankle and shins go through.
Lastly, our scientific review board critiques the content material to make sure all key info and claims are backed by high-quality scientific analysis and defined simply and precisely. This permits them to not solely evaluation particular person studies but in addition analyze the overall weight of the proof on any and all topics associated to food plan, exercise, supplementation, and more. I perceive that results from using Legion’s merchandise and/or providers aren’t guaranteed, and I conform to not maintain Legion answerable for any outcomes or lack thereof. No, we don’t request you deliver it to a PO field within the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva after which use it to complete reams of return varieties written in ancient Cyrillic script.
The secondary uses make it a incredible piece of kit for a home fitness center, the place space and cash must be put to work. The value for cash of a GHD comes from its capability to train a wide variety of muscle groups in distinctive and otherwise-inaccessible methods. You Will discover that you get extra glute exercise when the knees are further away from the top of the pad in comparison with when the knees are near the highest of the pad on the glute-ham developer. However, this makes the train easier, so hamstring exercise is reduced. You have a glute-ham-gastroc raise that is carried out off a specialised apparatus. (I typically marvel why it wasn’t called an erector-glute-ham-gastroc raise as the erectors fireplace harder than the glutes in terms of proportion of most voluntary isometric contraction).
Start by solely holding the arms overhead on the eccentric portion and then bringing them into the chest on the concentric. This will let you reap the benefits of the overloaded eccentric while allowing the set to increase somewhat additional. Here’s a great development of exercises to observe to work up to full glute-ham raise reps. Once you can do full reps with every development, skip forward to the next section. In that case, or if you’re merely unable to complete the train at all, it’s an indication to regress to a neater variation in the intervening time. The similar basic type holds true no matter your present energy degree or variation you’re utilizing.
The findings indicated that athletes who included Nordic Curls in their training improved their dash times by 3-4%, as a outcome of elevated hamstring power and energy . Furthermore, most of my clients can bust out 50 reps on the again extension with their body weight. However the back extension (should be called hip extension) is a greater glute train than the glute ham elevate for several causes. Athletes are inclined to have round 60-85% more hip extension torque capability than knee flexion torque capability (Poulmedis 1985, Smith, et al. 1981). So within the Russian leg curl, you are getting 203% extra joint torque at the knee compared to the hip, but the hip is 60-85% stronger in extension than the knee is in flexion. As you’ll find a way to see, the Russian leg curl is a hamstring dominant exercise.
Posterior chain power is important, so the glute ham elevate is a good exercise to incorporate in your workout regime. If you’re struggling to do that exercise fully, as a place to begin you need to use a resistance band for help by way of your repetitions. Alternatively, in case you are unable to carry out repetitions, you probably can apply quick 5-second holds in the backside (parallel to the floor) place.
This train not only strengthens the hamstrings but in addition improves stability and coordination. The motion requires you to lower your torso towards the floor as slowly and managed as attainable, engaging the hamstrings to resist the downward motion. To perform Nordic Curls, you kneel on a pad or cushion along with your lower legs anchored underneath an immovable object or held by a companion. Be Taught the exact technique, variations, alternate options, and training tips to unlock the total potential of this highly effective motion. Steven is a certified private coach and health enthusiast primarily based in Los Angeles. He launched Steven Fitspot in 2024 to share his love of health and wellness with others.
Study more about Hinge Health’s digital physical remedy program and see if you’re eligible. As exhausting as you might be working to grow your booty, you may simply be focusing on the wrong areas and glute workout routines. Sign up for workout ideas, coaching advice, reviews of the newest gear and more. Your thighs ought to be in contact with the half-moon pad, together with your knees just behind it. Research exhibits that the glute-ham raise trains all components of the hamstrings to a high degree and trains the lower again and calves to a lesser extent.
I realized this system from James Smith of Diesel Energy and Conditioning. The largest downside to the glute-ham increase is that it’s simply flat-out too difficult for lots of to carry out correctly at first. I’m not simply talking about beginning lifters either; I’ve seen 500-pound squatters which are unable to do one proper rep. If you’re on the lookout for a coaching program to get you strong and ripped from head to toe, remember to strive our Program Selector and seize the ATHLEAN-X program that greatest matches your present coaching objectives.
Not Like isolated exercises, the Glute-Ham Elevate is a closed-chain motion that recruits the entire posterior chain, together with the hamstrings, glutes, calves, and decrease again muscle tissue. You can perform hip thrusts all day, but you will be in bother in case you have strong glutes and a weak core. If you wrestle to carry out even one rep, there are some band-assisted options we’ll talk about in the next section. Your starting aim when adding this transfer to your train program ought to be to perform three units of 6-8 reps before transferring on to the following development. When we consider making muscle features, heavy barbells and dumbbells likely come to mind, but that doesn’t mean this train shouldn’t be included on the record.
If you’re feeling like you probably can handle the extra volume, you presumably can improve the reps per set to 12-15. Back extensions may additionally be carried out on a GHD together with the glute ham elevate. You’ll be capable of work the decrease back, glutes, and hamstrings all in the identical train, which may allow you to save a while in the health club. The hip thrust isn’t just for constructing a stronger backside—it additionally delivers critical performance benefits that translate to larger lifts, faster sprints, and better motion. However it’s not nearly aesthetics—your glutes are the engine behind sprinting, leaping, squats, and deadlifts. Sturdy glutes defend your decrease back, improve hip mobility, and enhance lifting efficiency.
If you’ve more ideas for places to do them, progressions or other tips please message me and I Am Going To edit them in. Bear In Mind that we can solely ship your order to addresses situated in the chosen nation. Matt is a seasoned writer with 20 years of experience, leveraging understanding of health as a former rugby player and his insight from covering contact sports activities.
The range of motion won’t be nice, however the extreme rigidity you create in your hamstrings will still make the exercise efficient. Good mornings are a wonderful glute ham increase substitute as they aim all the same muscular tissues and virtually replicate the movement, but in reverse! There are mixed critiques about this train, as it’s simply carried out incorrect. If you made it this far then you understand that an funding in a glute ham machine might be worthwhile if you wish to improve your squat, clean, deadlift, or overall athletic efficiency. However, if you plan on simply using just your physique weight and want to do some back extensions, GHD situps or hip extensions then a less strong glute ham developer or Roman Chair will suffice. Constructed from eleven gauge heavy duty metal this machine weighs 250 lb but comes with rubber feet to scale back any slippage or potential scuff marks on the ground. Unlike most different glute ham machines, Titan designed this with a ten” sleeve to carry weight plates for added resistance.
A poorly-designed hip pad for a GHD can wreck an otherwise-great product.
This is the bit that stabilizes the hips and ought to
be bearing your weight throughout the movements. This clearly
makes for a big distinction to the standard and usefulness
of a product. The highest exercise you get is when holding a 50-pound dumbbell on the glute-ham
developer with the knees positioned far away from the pad.
If your knees are close to the very high of the pad of the glute-ham
developer, then the exercise is highly just like the Russian leg curl, each in kinematics and kinetics.
If you seek the assistance of the literature,
you will discover a couple studies that present that
the glute-ham raise and Russian leg curl are
each nice hamstring workouts.
Doing this train may also work your calves, in addition to your
posterior deltoids and rhomboids if loaded from the again (also considered part of
your posterior chain). The GHR offers, when performed properly, incredible muscle tension for
the glutes and hamstrings that gives you that baby-got-back look.
But it also has performance and well being advantages, that are listed beneath.
To set these up, loop one finish of the band across the ankle hook submit and put the other end throughout the higher chest, right underneath the armpits.
Many lifters struggle to maintain their spine from extending, resulting in joint
pain in their low back or injury. The GHR is commonly considered a “back extension” exercise, however it truly works the muscles of the glutes and
hamstring when done a particular means. To avoid this, simply guarantee
your knees are within the appropriate place slightly below the knee pad
when organising the exercise.
Bear In Mind, the key to any profitable health routine is consistency and proper form.
So, whether or not you’re performing the Glute Ham Increase or
its options, make sure to maintain correct form and stay consistent.
Common errors to avoid when performing these exercises embody utilizing momentum, incomplete
vary of movement, arching the decrease back, not
engaging glutes, and descending too rapidly. This train is great for promoting hypertrophy and
rising hamstring power.
It works the identical as sliders but presents
a platform to relaxation your feet on and wheels
that roll it, making it usable on any flooring. We asked Clifton Harski,
Director of Schooling for the Pain-Free Performance
Specialist (PPSC) certification, to clarify tips on how to do an ideal rep.
Due to the barbell sitting low in your back throughout your shoulder blades,
you’ll need extra hip flexion to keep the burden centered
over your toes while squatting. As a outcome, they will put immense stress in your
glutes and hamstrings. If we put the glutes to the aspect for a minute, the first function of the hamstring muscles is to flex the knee, which is why leg
curls harm so good. The glute hamstring elevate is a superb exercise in your hamstrings-
these are the muscles that run alongside the back
of the higher leg.
What are the variations between the back extension and the glute ham raise?
The back extension is carried out by standing on a again extension bench and hinging forward at the hips.
The lower again and glutes play a task within the glute ham elevate, however it
targets more of the hamstrings.
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