Deadlift isiRomania - ndlela yokusebenza kunye amanye amacebiso

Kweli nqaku siza kuxubusha omnye ukuzilolonga ethandwa kwihlabathi abanxibe impahla kunye powerlifting, yenziwa zombini iingcali kunye monki kule midlalo.

Isi-Romanian deadlift - le yenye ukuzilolonga ezininzi ezingundoqo kuqeqesha izihlunu imilenze. Lo msebenzi ke isidanga noko eliphezulu usindanisa hamstrings, njengoko kuthelekiswa deadlifts classical, umthwalo iphambili umbuzo phezu kwamathanga kunye ngeempundu, hayi ngasemva. Njengoko kunye nezinye izenzo nemigaqo onjalo (basic), deadlift isiRomania lubandakanya umsebenzi kunye nezinye izihlunu amaninzi mzimbeni wakho, ezizezi ithole, trapezoidal, empontshwa kunye nabanye. Xa uyabulawa kwakhona uphuhliso zizinze ze izihlunu umva: izihlunu latissimus, namaphiko, njl

Njengoko kunye nezinye iintlobo amakhonkco, oku kwakhona esibuhlungu. Ngoko ke, umzimba kufuneka kwenziwe Nngokobuchwepheshe, kunye abaqalayo abanxibe impahla ayikhuthazwa ukuyenza ekuqaleni, njengoko deadlift isiRomania kufuna kwakhona ukulungiselela kakuhle emzimbeni, leyo zingafumaneka "kwimida" yeeveki 3-4.

Ngoko ke, ukuba ucinga ukusebenzisa lo msebenzi, khumbula le migaqo ilandelayo malunga ubuchule:

1) Qiniseka ukuba agcine indlela yakho. Oku kubaluleke kakhulu. Kungenjalo, ukuze ndenzakale.

2) I-isiRomania Deadlift: izixhobo zokusebenza. Yiya kwi bar ngeenyawo zakho malunga ububanzi igxalaba ngaphandle (iinzwane ngexesha elinye kufuneka ujonge ekunene), thatha kunzima ngokubanzi kancinane ububanzi igxalaba (usebenzisa raznohvata akulingani kulayishwa izihlunu emzimbeni wakho, ingakumbi trapezoidal, khumbula). Ngoko ke, ngokuthatha isithuba, thatha inyawo emva ukusuka counter kwaye uqale ukugoba, ubeke ngeempundu umva ukuya kwinqanaba aphambuke ngasemva, lo gama ukugcina ngqo umva inowuthi okuncinane ikhaba. Emva koko vypryamtes kwaye babuyele yokuqala. Imithambo kufuneka wenziwe kakuhle, kwaye bar ukuya ukuthambeka okwangoku lifanelekile "bakhokelayo" imilenze.

3) Enye iqhekeza amacebiso - yokuthenga izihlangu kunye sole esithendeni ubuncinane ukuphakama tyaba, ekubeni ufuna inkxaso oluthembekileyo umzimba wonke, kwaye kwaphunyezwa iinyawo wamvusa oku.

4) Ukuze ukwenza umthambo kuyacetyiswa ngolu hlobo lulandelayo:

• indlela First - imfudumalo-up koboniso 10-12;
• 3 zomsebenzi Iiseti nabameli 7-8 iseti nganye.

5) Ukuba uvakalelwa kukuba umva lakho ajikelezayo, kungcono uyeke kwaye uzame kwakhona. Ukuba akunakwenzeka ukuba okwesihlandlo sesibini, ukuthoba ubunzima waphakamisa.

6) Njengoko kukhankanyiwe ngasentla, le deadlift isiRomania - enye exercises ilungileyo ngokukuko ukuqeqesha imilenze yakho. Ukuba kudityaniswe squats kunye nomlenze zhimom, ngoko emva kwexesha elifutshane ixesha uya kubona iziphumo imikhosi kuphakamisa, kunye nokwanda kwemisipha mass. Kwakhona kuyaziwa: eminye imisebenzi esisiseko, kubandakanywa deadlifts isiRomania, bayacalulwa ukukhulula testosterone igazi lomntu, leyo kwandisa izinga lokukhula kwezihlunu. Nangona kunjalo, khumbula ukuba kufuneka wenze umthambo kakhulu. frequency okunikezelwe - 1 Ixesha ngeveki ukuze unike izihlunu zakho angachacha ngokupheleleyo. Ngoko ke ukuqinisekisa wena nokusebenza kakuhle ukusebenzisa yakho yonke imigudu lityale kuzo. Kunqweneleka ukuba ecaleni kwakho umntu owayeza kusijongela nokuphunyezwa lo msebenzi, kwaye inshorensi kangangoko kunokwenzeka.