Ukufa kuluhlu kunye nendlela yokwenza ngokufanelekileyo?

Abaqeqeshi abaninzi banokuqinisekisa ukuba ukubulawa kokufa kufanelekileyo kufakwe kuhlu lweendlela ezifanelekileyo zokuphuhliswa kobunzima bomzimba kunye namandla. Kubalulekile ukuba uqaphele ukuba umphumo ungabalwa kuphela ukuba uqeqesho luyenziwa ngokuchanekileyo, ucingisise yonke imiba.

Yintoni ekufeni?

Kulabo bafuna ukuphumeza imizimba yabo ngokukhawuleza nangempumelelo, kuyacetyiswa ukuba ukuqeqeshwa okuyisiseko kufakwe kuqeqesho, olubandakanya amaninzi amaninzi emsebenzini wabo. Oku kubandakanya ukufa, okufuneka kufakwe kuqeqesho lwabantu abafuna ukunciphisa umzimba kunye nokusebenza kwe-corset ye-muscle. I-Deadlift ngumsebenzi okwenziwa ngawo i-barbell okanye i-dumbbells. Ukunciphisa umngcipheko wokulimala, ungasebenzisa izikhonkwane zesikhonkwane ezilungisa ibha ezandleni zakho.

Ulwaphulo lokufa?

Ukudumeka nokusebenza kwalo msebenzi kubangelwa ukuba kukhuthaza ngokupheleleyo ukukhula komzimba. Ngexesha loqeqesho, izihlunu ezilandelayo zithatha inxaxheba emsebenzini:

1. Buyela . Umthwalo oyintloko ugxininisa kwinqeni, esebenza kwi-cross / extension. Imisipha ye-latissimus yangasemva iyakhula.
2. Imilenze kunye neentambo . Kulabo abanomdla kwizinto zokufa, kufuneka ukwazi ukuba uphando ngokuthe ngqo kwiindawo ezinengxaki kumzimba womntu, kwaye oku kubalulekile kwabasetyhini.
3. Ukuhlaselwa kunye neebhondi . Kufuneka ukuba ubambe intonga.
4. Cinezela . Kubalulekile ukuzinza kwimeko, ukuze kugcinwe isikhundla esifanelekileyo.
5. I-Trapezium, izilwanyana zethole kunye namathanga angaphakathi .

I-Deadlift - i-pros and cons

Umsebenzi ngamnye unemiba yayo emihle, kodwa kwezinye iimeko ayenzakalisa, kunceda ukuqonda ukuba kuyafaneleka yini ukuqwalaselwa okanye akunjalo. Masiqale ngoluphi ulwaphulo lokubulala, oko kukuthi, luncedo luni:

1. Isisiseko esisisiseko esinceda ukuphuhlisa amaqela amaninzi emisipha.
2. Ukwandisa ngokuphawulekayo amandla omntu, okukuvumela ukuba wenze ezinye izenzo ngokukhululeka.
3. Inceda ukutshabalalisa ukususa amanqindi amaninzi kunye ne-cellulite ukusuka emathangeni kunye nasezintanyeni, kubanika isimo esifanelekileyo.
4. Ngeengxaki ezinengxaki emva, ungakwazi ukujamelana neengxaki ezibuhlungu.
5. Ukwandisa umgangatho womzimba.
6. Unceda ukuqinisa amajoyina, okubaluleke kakhulu, ngokufanelekileyo ukwenza lo msebenzi.
7. Iimeko ezintle zichaphazela imeko yentliziyo, imithwalo yegazi kunye nenkqubo yokuphefumula.

Kubalulekile ukwazi ukuba yikuphi ukubulala okuyingozi, kuba ibhekisela kwiziqhelo ezivame ukubangela ukulimala, okuninzi kuxhamene nomgudu. Ukuze ugweme oku, kuyimfuneko ukulandela indlela yokusebenza kunye nokubeka esweni isikhundla se-back, okumele kulungiswe ngokuchaneka kwinqeni.

Ukutsalathiswa kwe-Static - matshini

Kungakhathaliseki ukuba luhlobo luni olukhethiweyo, kubalulekile ukuqwalasela inani lezinto ezibalulekileyo zobuchwepheshe.

1. Beka iinyawo zakho ukwenzela ukuba iisokisi zilandelwe ngendlela efanayo, kuba i-asymmetry ayimkelekanga.
2. Qala usebenze ngesisindo esincinci ukuze ulungise indlela yokusebenza.
3. Ukuthabatha zonke iintlobo zokufa, awukwazi ukukrazula izithende zakho phantsi. Kunconywa ukuba nxibe izicathulo ezinomzimba omncinci.
4. Ukukhusela amadolo akho ekuhlahleni, sebenzisa amabhandeki.

Ukubulala ukufa

Uhlobo oluthile lomsebenzi luhlala lusetyenziswa. Ukuqala uqeqesho kufuneka kube nokufudumala, ukugxininisa kumqolo osezantsi nasemadolweni. Indlela yokuqala kufuneka iqhutywe ngaphandle kwamaphekeki ukufudumala izihlunu. Ukuze uqonde indlela yokwenza ngokufanelekileyo ukubulala, kubalulekile ukunikela ingqalelo ekhethekileyo kwimeko yokuqala.

1. Beka ibha phantsi kwaye umele eduze kwayo ukuze iinyawo ziphantsi kwentamo, oko kukuthi, kufuneka idlule phakathi kwabo.
2. Umgama phakathi kwemilenze kufuneka ube yendalo kwaye ukhululekile. Khuthaza iisokisi ngapha nangapha.
3. Thatha entanyeni ngohlobo oluqhelekileyo, ukulubeka kude kube lukhulu kunamahlombe. Ukuba ukhetha ukusebenza nomthwalo onzima, sebenzisa umxube odibeneyo.
4. Ukuguqa ngamadolo, ukwenza i-saddle, ukuze i-shins ibambe iqhosha kwibhar. I-Hips kufuneka ibe phantse kumgangatho.
5. Ngethuba lo msebenzi wonke, kufuneka ukhangele phambili, kungenjalo kukho umngcipheko wokulahlekelwa ibhalansi yakho.
6. Gcina umqolo wakho ngokuchanekileyo kuba ukuba udibene, unokulimala. Ukukhutshwa kwinqanaba eliphantsi kufuneka libe lincinci.

Emva kokuba zonke iingongoma zesikhundla sokuqala zizalisekile, ungaqhubeka nokusebenza. Ukuqonda indlela yokwenza ukufa, kubalulekile ukuhamba ngezigaba ezibalulekileyo ezibalulekileyo.

1. Awukwazi ukuhlawula i-barbell up kwaye akudingeki ukuba uyidonse. Ukuphakamisa kufuneka kube yendalo.
2. Hambisa phezulu ukusuka entloko, kwaye ke, lungisa amadolo, unyuka.
3. Xa ibha ifika emadolweni, kuyimfuneko ukunyusa umlenze phambili.
4. Ungazami ukulungisa amadolo akho ngokupheleleyo. Yehla, ukhankanya i-pelvis emuva, njengokungathi uzama ukusunduza umnyango ngamatye.
5. Ukuhamba kwentonga kufuneka kuqhutywe ngendlela enye.

Ukubulala ukufa

Ukufa kweRomania

Olu khetho lubhekwa njengokukhanya, ngoko luhlala lukhethwa ngabameli bezesondo ezibuthathaka. Ukufa kweRomania kunye ne-barbell, ukuba uyayithelekisa kunye neenguqulelo zeklasiki, ukhulula kakhulu imithwalo kunye neenyawo, kodwa izihlunu zangemva zibandakanyeka. Okukhethwa kwindlela yokusebenza eyenziwa kwimilenze eqondileyo okanye ngamadolo kunokuba kuncinci kakhulu. Ibha iyancitshiswa kwi-midline ye-shin. Ukufa kweRomanian ukulahleka kwesisindo nokuphuhliswa kwemisipha kwenziwa ngokucwangciswa kwezicwangciso ezilandelayo:

1. Indlela yokwamkela isikhundla sokuqala ichazwe ngasentla. Gcina intamo ukuze iintendelezo zichazwe. Umgama phakathi kwezandla kufuneka ube ngaphantsi kwebubanzi bamagxa.
2. Ukukhupha, ukuphakamisa ibha, kwaye wenze ngokukhawuleza ngaphandle kokugubha.
3. Ukulungisa i-trunk, ukondla i-pelvis phambili. Ekugqibeleni, cima.
4. Kwakhona, yehla, ukondla i-pelvis.

Ukufa kweRomania

I-Deadlift kwimilenze eqondileyo

Olu luhlu olunzima kakhulu lomsebenzi owenziwa, obizwa nangokuthi ufile. Ngethuba loqeqesho, iintlobo ezininzi zibandakanyeka emsebenzini, kodwa iinqunqa ze-bicep kunye neenqatha zifumana umthwalo oyintloko. Ukubonisa ukubulala ukufa kuyingxenye yenkqubo yoqeqesho kubantu abachaphazelekayo kwimidlalo, apho kubalulekile ukugijima nokuzula.

1. Yamkela isikhundla sokuqala, esichazwe ngasentla kwenkcazo yendlela yokufa kweklasi.
2. Ukungeniswa, unciphise ibha phantsi, ugcine imilenze yakho iqonde. Musa ukulibala malunga nomva ophantsi.
3. Buyela kwi-PI ekuphumeni.

I-Deadlift kwimilenze eqondileyo

Sumo

Ingxelo evezwe yolu hlobo yayisungulwe ngabaphathi bamandla kunye nezinye izikhokelo zezemidlalo ezingasetyenziswanga. Ukufelwa kwisimboli sumo kubonakala ngokusekwa kwemilenze, ububanzi phakathi kweyona mkhulu kunamahlombe. Siyabulela oku, iinqumlo kunye namathambo asebenza kakhulu. Xa uqhutywe ngokusuka kumva, unokususa omnye umthwalo oya kwienyawo. Intlupheko enkulu kakhulu ibonakala kwi-inner surface yethanga. Ukufa kwe-Sumo kwenziwa ngokucwangciswa kwesi sikimu esilandelayo:

1. Beka iinyawo zakho ububanzi kunamahlombe akho ukuze iinyawo zakho zikufutshane neepancake. Amasokisi avela emacaleni. Bend imilenze yakho uze uthathe intamo. Uncike ngaphaya, ukwenzela ukuba iingalo zakho ziphakathi kwemilenze yakho, kwaye amahlombe akho angaphezu kwebar kwaye ekhululekile.
2. Bend kumqolo osezantsi kwaye, emva kokuvula, qalisa ukuphakamisa ibha.
3. Xa ephezu kwamadolo, yondla i-pelvis phambili, imise intshukumo. Ngaloo ndlela, amadolo kufuneka aqonde. Elinye iphuzu - iifeni zamagxa kufuneka zihlanganiswe.
4. Yehla, uqale ngokunyakaza kwe-pelvis emuva, kwaye ke, sele uguqa ngamadolo, unciphise ibha.

Sumo

Deadlift ku Smith

Inzuzo ebalulekileyo yomshini kaSmith kukuba ibha ihamba ngomzila owodwa kuphela, ukuze i-projectile ikwazi ukukhangela okanye ukufuduswa. Ekubeni iimfudu zezinto ezizinzileyo azibandakanyeki emsebenzini, kodwa umthwalo udlulela emaqhenqeni, emathangeni nasemva. Ukuphunyezwa kobulali ku-Smith kufana neendlela ezichazwe ngasentla.

1. Okokuqala, hlengisa ubude bentamo ukuze lube phakathi emathangeni. Yibambe ibha ngoxinzelelo, ukuze kubekho umgama phakathi kweentsimbi, njengokuba ububanzi bamagxa. Izandla kufuneka ziqonde, kunye namadolo aphethwe.
2. Ukufudumala, yenza umthambeka, udonsa i-pelvis uze uphantsi kwe-bar. Musa ukulibala malunga nomva, okumele kulungiswe.
3. Ngenxa yokuxhatshazwa kwamathanga kunye neentambo, ukuphefumula, buyela kwi-FE.

Deadlift ku Smith

Isalathisi esisisigxina kunye neengqungquthela

Enye inketho yokwenza umsebenzo osebenzayo, kodwa endaweni yebar, iilumbumbs zisetyenziswe apha. Iskimu malunga nendlela ukubulawa komthetho kwenziwa ngayo kufana nokufana neenguqulelo zakudala.

1. Iingqungquthela zibanjwe kwiingalo ezigqityiweyo ngaphambili komtya wetya ukuze iintendelezo zibheke phantsi. Imiba ekhoyo yendawo yokuqala ichazwe ngasentla.
2. Kuphefumlelwe, uncike phantsi, uphakamise umlenze emva kwaye unciphise i-dumbbells phantsi. Izandla mazibe zilungele, kwaye imva yakho iqonde.
3. Ukufudumala, buyela kwi-FE.

Isalathisi esisisigxina kunye neengqungquthela

Ukulandelelana kweStatic - iindlela kunye nokuphindaphinda

Indlela yokuphunyezwa ngokuthe ngqo kuxhomekeke kwinkqubo yoqeqesho. Ngokuqhelekileyo ukusetyenziswa kwelokubulala abantu besetyhini abasetyenziselwa ukulahleka kwesisindo, ukukhula kwemisipha, ukuphuhliswa kwamandla nokunyamezela. Kulabo bafuna ukuphucula imizimba yabo kunye nemimiselo yexesha elifutshane, icebo elinjalo liyacetyiswa:

• Indlela ye-# 1 - 5 yokuphindaphinda ngaphandle kwama-pancakes;
• indlela ye-2 - amaxesha ama-5 kunye ne-50% yomthwalo omkhulu;
• indlela ye-3 ukuya kwezi-3 kunye ne-75%;
• Indlela ye-4-2 yezihlandlo kunye ne-90%;
• indlela ephambili ifikelela kumaxesha angama-10 ngokusebenza ubunzima.

Ukutsalathiswa kweStatic - ukuchasene

Ngaphambi kokwenza nayiphi na imisebenzi, kuyimfuneko ukuqwalasela ukuba kwezinye iimeko izinto eziphathekayo zithintela.

1. Ukubulawa kwabamantombazana kuyaphikisana phambi kweengxaki kunye nenkqubo ye-musculoskeletal system.
2. Uqeqesho aluvumelekile kubantu abaneentsimbi, ama-hernias kunye nezinye iingxaki ngomgudu.
3. Ukungqinelana kubandakanya izifo zamalungu ezandla, amaqhosha kunye namagxa.
4. Ukusetyenziswa kwamandla akuvumelekile ukuba izigulane zentsholongwane kunye nezifo zesimo senhliziyo.