Yimiphi Imisipha Ingabe Ukufa Kokufa Kusebenza?

-Delile

• Izinzuzo ze-Deadlift
• Zingaki izisulu zokubulala abantu okufanele uzenze?
• Ungenza kanjani i-deadlift
• Ukwehluka kwe-Deadlift
• Ukubulawa kwabantu baseRomania
• Umshini wekhebula i-deadlift yaseRomania
• Yikuphi okunye ukuzivocavoca okusebenza ngamaqembu emisipha afanayo?
• UKettlebell ujika
• Ukuqhuma kwesibhamu eBosu
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Izinzuzo ze-Deadlift

I-deadlift ukuzivocavoca okuhlangene lapho i-barbell enesisindo iqala phansi. Lokhu kwaziwa ngokuthi "isisindo esifile." Iphakanyiswa ngaphandle komfutho, okunika umsebenzi igama layo.

Ama-Deadlifts aqeqesha amaqembu emisipha amaningi kufaka phakathi:

• imisipha
• glutes
• emuva
• okhalweni
• umnyombo
• trapezius

Ukwenza i-deadlift, uzothatha i-barbell nge-flat back usebenzisa izinkalo zakho ukubuyela emuva ukwenza ukunyakaza.

Ukubulawa kwabantu kungazuzisa ngoba kungukuzivocavoca okusebenzayo ukuqinisa amaqembu emisipha amaningi ngasikhathi sinye.

Zingaki izisulu zokubulala abantu okufanele uzenze?

Inani lezinto ezifayo okufanele uzenze kuncike enanini lesisindo osisebenzisayo.

Uma usezingeni eliphakeme lokuqina, uzodinga isisindo esisindayo ukuze usizakale ekufeni kwabantu. Uma kunjalo, yenza okungu-1 kuye ku-6 ngamasethi okubulala isethi ngayinye, bese wenza amasethi ama-3 kuye kwangama-5, uphumule phakathi.

Uma umusha ekufeni kwabantu futhi ugxile ekutholeni ifomu elifanele phansi ngesisindo esiphansi, yenza ama-deadlifts ama-5 kuya kwangu-8 ngesethi ngayinye. Sebenza ngendlela yakho kuze kufike kumasethi ama-3 kuye kwangama-5.

Khumbula, ifomu elifanele lihlala libaluleke kakhulu kunenani lamasethi. Yenza ama-deadlifts angadluli izikhathi ezi-2 ukuya kwezi-3 ngeviki, okuvumela imisipha isikhathi esanele sokuphumula phakathi kokuzivocavoca.

Ungenza kanjani i-deadlift

Ukuze wenze i-deadlift, uzodinga i-barbell ejwayelekile engamaphawundi angama-45. Ukuze uthole isisindo esengeziwe, engeza amakhilogremu angu-2,5 kuya kwangu-10 ohlangothini ngalunye ngesikhathi. Inani lesisindo ozosisebenzisa sincike ezingeni lakho lokuqina. Qhubeka nokwengeza isisindo kuphela ngemuva kokuthi ufunde kahle ifomu elifanele.

1. Yima ngemuva kwe-barbell ngezinyawo zakho ububanzi behlombe. Izinyawo zakho kufanele zicishe zithinte ibha.
2. Gcina isifuba sakho siphakanyisiwe bese ubuyela emuva okhalweni lwakho kancane ngenkathi ugcina emuva ngqo. Bend phambili ubambe barbell. Gcina intende yesandla eyodwa ibheke phezulu enye ibheke phansi, noma zombili izandla zibheke phansi ngokubamba ngokweqile.
3. Njengoba ubamba ibha, cindezela izinyawo zibe phasi phansi bese ucwilisa izinkalo zakho emuva.
4. Ukugcina i-flat back, phonsa izinkalo phambili ziye endaweni yokuma. Qeda ukuma imilenze yakho iqonde, amahlombe emuva, futhi amadolo acishe avalelwe ngaphandle. Ibha kufanele ibanjwe ngezingalo eziqondile ziphansi kancane kunokuphakama kwesinqe.
5. Buyela endaweni yokuqala ngokugcina emuva iqonde, uphushe izinkalo zakho emuva, uguqe ngamadolo, bese ugoqa phansi kuze kube yilapho ibha isemhlabathini.
6. Phinda ukuvivinya umzimba.

Hlela ukuphindaphinda okungu-1 kuya ku-6, kuya ngesisindo osiphakamisayo. Yenza amasethi ama-3 kuye kwangama-5.

Ukwehluka kwe-Deadlift

Ukubulawa kwabantu baseRomania

Lokhu kuvivinya umzimba kufana nokubulawa kwendabuko, kepha kuzwakala emisipheni.

1. Qala nge-bar ezingeni le-hip bese uyibamba izintende zibheke phansi. Gcina amahlombe emuva futhi umhlane wakho uqonde. Umhlane wakho ungabhinca kancane ngesikhathi sokuhamba.
2. Gcina ibha eseduze nomzimba wakho njengoba yehlisa izinyawo zakho, uphonsa okhalweni lwakho emuva kulo lonke lolu hambo. Imilenze yakho kufanele iqonde noma igobe kancane emadolweni. Kufanele uzwe ukunyakaza kwezintambo zakho.
3. Shayela izinkalo zakho phambili ukuze ume ubude, ugcine i-barbell phambi kwamathanga.

Umshini wekhebula i-deadlift yaseRomania

Uma usaqala futhi ungafuni ukusebenzisa isisindo, zama i-deadlift yekhebula. Sebenzisa umshini wekhebula ngentambo ekuphakameni okuphansi ekumelaneni okuphakathi.

1. Bamba ikhebula esandleni ngasinye bese ume ngezinyawo zihlukaniswe ububanzi behlombe.
2. Gobisa amadolo akho kancane bese ugoba phambili okhalweni. Vumela ukumelana nekhebula kudonse kancane izandla zakho phezulu ezinyaweni zakho.
3. Nweba kusukela okhalweni bese ubuyela endaweni yokuqala, ume ubude.

Yikuphi okunye ukuzivocavoca okusebenza ngamaqembu emisipha afanayo?

Ukuzivocavoca okulandelayo kungenye yezindlela zokubulala. Basebenza amaqembu afanayo emisipha.

UKettlebell ujika

Izinsiza kusebenza zidingeka: Kettlebell

1. Qala ngezinyawo zakho ngaphandle kwehlombe. Beka i-kettlebell phansi phakathi kwezinyawo.
2. Gcina i-flat back bese ubeka phambili ngezinqe zakho ukuze ugobe phansi bese ubamba i-kettlebell ngezandla zombili.
3. Gcina umgogodla wakho uqonde nezinyawo ziyisicaba phansi. Donsela i-kettlebell emuva phakathi kwemilenze yakho.
4. Phusha izinkalo zakho phambili bese udonsela amadolo akho emuva ukukhiqiza umfutho oya phambili. Swing the kettlebell phambili ngaphambi komzimba wakho. Ukunyakaza kufanele kube kuvela emandleni emilenzeni yakho, hhayi emahlombe akho. Le nhlangano yokuqhuma kufanele ihambise i-kettlebell esifubeni noma ekuphakameni kwehlombe.
5. Qinisa imisipha yakho yesisu bese uqinisa imisipha yakho yengalo nehlombe ukuze ume isikhashana phezulu ngaphambi kokudonsela emuva i-kettlebell ngemilenze.
6. Yenza ama-swings ayi-12 kuye kwangama-15. Sebenza kuze kube amasethi ama-2 ukuya kwangu-3.

Ukuqhuma kwesibhamu eBosu

Izinsiza kusebenza ezidingekayo: Umqeqeshi webhalansi waseBosu

1. Beka umqeqeshi webhalansi waseBosu phansi, uhlangothi oluyisicaba phezulu. Beka unyawo lwakho lokunene maphakathi nohlangothi oluyisicaba lweBosu.
2. Qondanisa umlenze wakho wesobunxele bese uwukhuphula phambi komzimba wakho.
3. Ukulinganisela emlenzeni omile ngenkathi ugoba idolo lakho futhi wehlise umzimba wakho kancane ungene esikweleni. Gcina isisindo somzimba wakho esithendeni, kuthi ngomhlane uqonde, uncike phambili.
4. Cindezela i-glute yakho yangakwesokudla bese usukuma ukuze ubuyele endaweni yokuqala.
5. Yenza ama-reps ama-5 kuye kwayi-10 emlenzeni owodwa. Bese ushintshela emlenzeni wesobunxele bese uphinda. Sebenza kuze kube amasethi ama-3.

Ungaphinda wenze lo msebenzi phansi uma ukulinganisa kwiBosu kuthuthuke kakhulu.

Ukudla okudlela endlini

Ukubulawa kwabantu abafile kuwumsebenzi onzima ukuwenza kahle. Uma ungowokuvivinya umzimba, sebenza nomqeqeshi noma uchwepheshe wezempilo. Bangakhombisa inqubo efanele. Cela umqeqeshi abuke ifomu lakho ukuze aqinisekise ukuthi wenza umsebenzi ngendlela efanele.

Uma usunefomu elifanele phansi, ungazijwayeza ukufelwa njalo njengengxenye yesimiso sakho sokuzivocavoca umzimba. Njalo khuluma nodokotela wakho ngaphambi kokuqala uhlobo olusha lokuqina.