Iphutha Elilodwa Eliyingozi Ongase Ulenze Ngesikhathi Sezikwelezi Nokubulawa Kwabantu

-Delile

• Yini inkinga?
• Ungakugcina Kanjani Ukuma Okufanele Ngenkathi Uphakamisa
• Buyekeza kwe-

I-Weightlifting iya idume ngokusangana. Futhi akudingeki nokuthi ube yi-powerlifter ukuze usondele futhi ube ngumuntu siqu ngokuqeqeshwa kwesisindo. Abesifazane abathatha amakilasi e-boot camp, ukwenza i-CrossFit, nokusebenza ezindaweni zokuzivocavoca avamile kunamathuba amaningi okuthi bahlangane nama-kettlebell, ama-barbell, nokunye. Ngisho nosaziwayo abanjengoKate Upton noBrie Larson baphakamisa iphrofayili yokuzivocavoca izinsimbi. (BTW, nakhu okwenzeka ngempela lapho abesifazane bephakamisa izinsimbi ezisindayo.)

Kepha uma kukhulunywa ngokufukula izinto ezisindayo, ukuphepha kunjalo kuhle kakhulu kubalulekile. Futhi kunephutha elilodwa elibaluleke kakhulu abaqeqeshi ababona njalo ngama-newbies wokuphakamisa izinsimbi abenza bathuke. Umphumela? Ukulungisa kulula kunokuba ungacabanga. Nakhu okudingeka ukwazi.

Yini inkinga?

Wake wambona umuntu egcwala noma efile futhi umbone ebeka okhalweni lakhe phambili ekugcineni kwento? Ngezinye izikhathi, kukude kangangokuthi empeleni bancika emuva. Yebo, akuwona umqondo omuhle lowo.

"Ukuphokophela phambili kakhulu ekugcineni kwesidumbu noma isikwele kuyisinxephezelo esivamile impela," kusho uNicole Ramos, D.P.T., ongudokotela wezokwelapha kanye nomqeqeshi oqeqeshiwe. Kodwa kungani kubi kangaka? "Okwenzekayo empeleni yi-hyperextension yomgogodla we-lumbar." Leyo yingxenye yomgogodla wakho eyenza umhlane wakho ongezansi. I-Hyperextending it kusho ukuthi uyayikhiphela ngaphandle kobubanzi bayo obujwayelekile bokunyakaza ngokuyiphoqa ukuthi igobe ibe "c" ebheke emuva. Ngokuvamile ungase ucabange nge-hyperextension ye-low back njengalapho ukhipha isinqe sakho (ku la IG "i-booty popping" izithombe zesibuko sokuzivocavoca). Kodwa kungenzeka futhi uma ucindezela lezo zihlathi ngamandla futhi ucindezele okhalweni lwakho phambili kakhulu kangangokuthi ucishe uncike emuva phezulu kokuvivinya umzimba.

"Imvamisa kuvela ekuzameni ukuhambisa okhalweni lwakho phambili ukuze uqedele ukuphakamisa," kuchaza uRamos. Abantu abaningi bafundiswa ukuma ngokuphelele futhi bacindezele ama-glutes abo ekupheleni kwe-squat noma i-deadlift. Kodwa ngezinye izikhathi lokhu kubangela ukuthi abantu bancike emuva ngempela. Ngamanye amazwi, abakwazi ukukhama izinqe zabo ngaphandle hyperextending emhlane wabo. "I-Hyperextending i-lumbar spine ibangela amandla amakhulu okugunda emgodleni we-lumbar kanye namalunga e-sacroiliac (axhuma umgogodla wakho ku-pelvis yakho)," kunezela u-Ramos. Ngamanye amagama, kubeka ingcindezi enkulu emhlane wakho ongezansi ukugoba ngendlela engafanele ukwenziwa futhi iyindawo ethambekele ekulimaleni ukuqala. (Okuhlobene: Ingabe Kuke Kulunge Ukuba Nobuhlungu Obuya Emuva Ngemva Kokuzivocavoca?)

Ochwepheshe bayavuma ukuthi akukuhle ukukwenza lokhu ku-deadlift, kepha "ikakhulukazi * kuyingozi ukukwenza esikhungweni se-barbell. "Ukuphakanyiswa ngokweqile kwe-hip phezulu kwesikwele kungenza (kepha akuhlali njalo) kungadala ukuthi umgoqo uhlale ukhuphuka kancane usuka 'eshalofini' lomhlane wakho ongaphezulu," kuchaza uGreg Pignataro, C.S.C.S., eGrindset Fitness. "Uma amandla adonsela phansi ewudonsela emuva kuleyo intshi engangesiqingatha, ingeza amandla athe xaxa emgogodleni wakho, okungadala ukulimala." Hhawu. Ngenkathi kungenjalo okuqinisekisiwe ukuthi uzozilimaza uma uphakamisa ngale ndlela, kungani uzifaka engozini?!

Ungakugcina Kanjani Ukuma Okufanele Ngenkathi Uphakamisa

Ngakho-ke, ungazi kanjani uma wenza leli phutha kwasekuqaleni, futhi yini ongayenza ngalo? Nakhu okushiwo ubuhle bokuqina.

Cela usizo. Uma usebenza ejimini nabaqeqeshi, cela omunye wabo ukuthi ahlole inqubo yakho-noma okungcono okwamanje, hlela iseshini yokuziqeqesha ukuze uqinisekise ukuthi ifomu lakho liqinile ngempela. “Kuhlale kukuhle ukuba nepheya lamehlo esibili uma uphakamisa izinto ezisindayo,” kusho uRamos. Uma ukuqasha umqeqeshi kungeyona inketho, usengazihlola. "Uma usebenza ngokuzimela, ukuvota ividiyo yakho kuyindlela engcono kakhulu yokuhlaziya ukusebenza kwakho nokulungisa amaphethini wokunyakaza ongaphansi."

Funda ukuthi uvala ini ukubukeka kwakho kufanele uzizwe sengathi. Esikhathini esiningi, isinxephezelo sokunyakaza njenge-hyperextension yomgogodla we-lumbar kuyinkinga yokulawulwa kwezimoto, "kusho uRamos. Ngamanye amagama, umzimba wakho awujwayele ukuhamba ngaleyo ndlela okwamanje. Ngokukhiya okuqinile (futhi okuphephile) kwe-glute, ukuzivocavoca kukaRamos kungukuphonswa kwe-hip ebhentshini. Sebenzisa ukumelana okukhanyayo (noma cha ukumelana nhlobo) futhi ugxile ekufinyeleleni ukuthambekela kwe-pelvic engemuva njengoba uhambisa i-pelvis ekwandiseni kwe-hip (phezulu kwe-rep), uncoma. Lokho kusho ukuthi izinkalo zakho zifakwe ngaphansi, cishe njengawe ' phinda ufake umsila wakho phakathi kwemilenze yakho. "Ngithanda nokukhomba ama-pelvic angemuva ngaphakathi kwepulangwe," esho."Akunakwenzeka ukuthi unwebe kakhulu umgogodla wakho we-lumbar endaweni etshekile ye-pelvic engemuva." Futhi yilokho ukhiye. Uma uthambekele ngemuva kwe-pelvic, iqolo lakho elingezansi lizoba flat, hhayi eligobile, ngakho-ke ngeke ukwazi ukwengeza umhlane wakho ongezansi. Uma usukwazi ukugcina i-pelvic enyakazayo ngokuqhubekayo kulezi zivivinyo, buyela emuva ku-squat yakho noma i-deadlift futhi ubone ukuthi ungakwazi yini ukuhlanganisa leli su elisha ngokucabanga ngokutsheka kwe-pelvic ngemuva ukuze uzuze ukuvala i-glute kanye nomgogodla ongathathi hlangothi. (Okuhlobene: I-Glutes Yakho Ayibuthakathaka, Ayidubuli Nje)

Zijwayeze ukukhama isinqe sakho. Yebo, impela. Uma isu langemuva lokuthambekela kwe-pelvic lingakusebenzeli, zama lokhu. "Kunokuba 'uphonse' izinqulu zakho phambili futhi 'ugxilise' ithambo lomsila, kufanele uzijwayeze ukuhlanganisa ama-glutes akho ngokusebenzisa i-isometric contraction," kusho uTimothy Lyman, umqeqeshi womuntu siqu oqinisekisiwe kanye nomqondisi wezinhlelo zokuqeqesha eFleet Feet Pittsburgh. "Cabanga 'ngokucindezela' noma 'ngokuhlanganisa' izihlathi zezinqe zakho ndawonye, ​​ngaphandle kokuvumela izinqulu zakho ukuba ziqhubekele phambili. Ngokuvumelana ne-isometrically ama-glutes phezulu kwe-squat noma i-deadlift, uzokhomba ngenkuthalo ama-glutes akho futhi uhlanganyele umgogodla wakho ngenkathi ugcina. izinga lezinqulu nomgogodla wakho endaweni ephephile, engathathi hlangothi. "

Funda ukuthi ungabopha kanjani umnyombo wakho. Uma ugcina umnyombo wakho uzinzile futhi uqine phakathi kokuphakanyiswa, ngeke ukwazi ukuphonsa izinkalo zakho phambili. Nansi indlela yokwenza:

• Ekuqaleni kokuphendula ngakunye, uthatha umoya ojulile, ovuthayo, ogcwalisa isisu sakho.
• Ngemuva kwalokho, ngenkathi ubambe umoya wakho, donsela inkaba yakho emgogodleni wakho, uvule imisipha yesisu.
• Musa ukukhipha umoya uze uqede ukuphinda.
• Ngaphambi kokuqala impendulo yakho elandelayo, thatha okunye ukuphefumula okweqile.

“Lena yindlela engcono kakhulu yokuvikela ukulimala uma uphakamisa izinsimbi ezisindayo ngoba kukugcina ungaweli phambili futhi ubeke ingcindezi engadingekile emhlane wakho ongezansi,” kusho uPignataro. (Nawa amanye amathiphu okuthi ungaqinisa kanjani umgogodla wakho ngesikhathi sokujima kwakho.)

Igcine ilula. Kuze kube yilapho usulungise amakheshi akho, kunomthetho owodwa ongaphila ngawo: "Ngakho konke, yehlisa isisindo osisebenzisayo futhi usebenze ngefomu kuqala!" kusho uGabrielle Fundaro, Ph.D., umeluleki wezokudla nokuzivocavoca we-Renaissance Periodization.

Buyekeza kwe-