Intonga Abafileyo: ukusebenza ubuchule, nokwakheka amanqaku

ikhonkco Dead - ukhetho deadlift. Umehluko yayo intonga classical kukuba imilenze sihlale zokubhala. Intshukumo kwenzeka kuphela ngendleko ngasemva. "Ibambelele ngemilenze ngqo" Ngoko ke, umthambo idla ngokuba. Uphethe isihloko sesithathu - umnqweno isiRomania. Apha, kuyabonakala ukuba, indima edlalwe yi esineengcambu ukuzilolonga kunye nempumelelo ebalaseleyo le weightlifters isiRomania.

Overview

Le mithambo zenzelwe ukuba lisebenzise izo- kasikrobana. Libhekisela kwi siseko kwaye igqalwa kakhulu, kodwa ke kucetyiswa ukuba enze nokutsala nifile isimbo ngamandla. Eli bhotwe ibandakanya amalungu ezininzi kunye namaqela kwezihlunu, kodwa ukuma umzimba apho womdlali owenza oko kubangela umthwalo onzima phezu kwalapho. imithambo ezingundoqo, efuna inkathalelo eyodwa, kancinane, kwaye omnye wabo - ezotyhalo efile. ndlela yokusebenza kufuneka kulawulwe kangangoko kunokwenzeka.

umthambo enazo

Link Aliphelelanga kuphela imisipha ekunene, kodwa uqinisa kakuhle eli qela kwezihlunu. Ngenxa yoko, squats kunye neminye imisebenzi eyenziwa xa umile, kwimbaleki uziva nentembelo ngakumbi. Enye into ebalulekileyo kukuba lo msebenzi akuthethi ukulayisha joint edolweni - umthwalo isasazwa phakathi izihlunu imilenze. Oku kubangelwa yinto yokuba hamstrings kuphumelela kakhulu gulwa kwedolo, kanye njengoko ucofe ukuzinzisa kwalapho.

Sebenza imisipha namalungu

Abafileyo deadlift, izixhobo zokusebenza nto leyo endinga indlela xi eliphezulu kubandakanya amaqela kwezihlunu eziliqela. Umsebenzi main kwenziwa i hamstrings, kodwa umthwalo kwakhona wafumana erectors kunye nezihlunu gastrocnemius. Kungenxa yoko le nto ubunzima projectile kufuneka avumele womdlali yokwandisa ulawulo intshukumo zonke. Ukuba oku akwenzeki, umthwalo kuya kwezinye izihlunu kunye umnqonqo, nto leyo ngokupheleleyo nantoni na.

Esinye isizathu ukwenza intshukumo phantsi kolawulo - ukulayisha joint kwedolo. Xa kungekho tyala kufuneka isindwe, kuba oko kungenza ezikhokelela ekonzakaleni kakhulu. Ilunga luphumlo encinane, womdlali, ebhala umthwalo izihlunu, agobe amadolo zenu kancinci. Umthwalo kufuneka ushiye izihlunu kwamalunga. Lo mthetho basic abanxibe impahla kubaluleke kakhulu kulo msebenzi, njengoko utsalo efile. Technique ayikho nzima kangaka, eyona nto ibalulekileyo - ukuba bazigcine zonke imithetho.

deadlifts Technique

Into yokuqala kufuneka uthathe indawo yokuqala - Indlela projectile uze ubeke iinyawo zakho ayemxinwa kancinane igxalaba (ungafumana phezu kwentaba encinane, ukwandisa uluhlu sesindululo). Emva koko Goba imilenze yakho kancinane waguqa phantsi makathathe Nge. Njengokubamba kufuneka ibe banzi kancinane ububanzi egxalabeni. Esiwa phantsi, isinqe ukuze buyisela emva balance umva. Lixesha lokuba ukuphumeza unyuko. Ukwenza kuyimfuneko ukuba kakuhle ngokulawula indawo kwinqanaba umva. Akukho mfuneko yokulungisa ngokupheleleyo, umthwalo akashiywa emalungwini. Nantso kukulawula lonke. Kuhleli kuphela ukuphinda isindululo izihlandlo 10-15. Inani iindlela, njengesiqhelo, isusela ukususela-3 ukuya ku-5.

amanqaku

Technique deadlifts elula, kodwa ezinye bokuqonda, nokuhluthwa leyo ezikhokelela ekonzakaleni okanye nje kukunqongophala kweziphumo. Makhe sihlolisise nganye kuzo:

1. Ngexesha lo msebenzi kufuneka alandele indawo efanayo emilenzeni. Kufuneka kuphela maxa kancinane ukwenzela ukuthintela sithwalisa welungu idolo. ithambeka phantsi wenza umva yakhe kuphela. Iimpompo isinqe emva kangangoko kunokwenzeka, kodwa akufuneki kuchaphazela begoba imilenze.
2. Ukuze umthwalo wathabatha phezu hamstrings, uze izihlunu, iinyawo kufuneka igxalaba kakade.
3. iindleko Post phantsi kolawulo kangangoko kunokwenzeka ukwehlisa phantsi. Xa kungekho tyala musa uphakamisa kunye "uwise" kuyo.
4. Intlungu akuthethi Slide iinyawo, akukho nto deadlift zakudala, kwakunye nokutsala efile. Technique kwalo msebenzi kuthetha ukuba intamo evakalala.
5. Intloko kufuneka sijonge phambili. Akukho mfuneko yokuba zinokuwehlisa kunye igophe umva. Ngenxa yoko, yabe kufuneka lincitshiswe.
6. Zife kunokuba zombini ngqo kwaye umva, nkqu zidityanisiwe. Konke kuxhomekeke intuthuzelo kunye kwimbaleki nemikhwa zobuqu.

ukuqaleka Abafileyo for girls. ndlela yokusebenza

Lo msebenzi zithandwa kakhulu kumantombazana. Eyona nto kukuba esebenza ngaphandle izihlunu ukuba besini bubuhle uthando. Xa abanxibe impahla, imisebenzi abaninzi jikelele amadoda kunye nabasetyhini. Kwabo exercises ziquka abafileyo kunye zokutsalwa kwimithwalo. Technique kwabasetyhini yahlukile indlela babantu. Sinako uqaphele kuphela ukuba abasetyhini basoloko ukhetha ukusebenzisa endaweni barbells dumbbells. Kulo mzekelo, kufuneka uqinisekise ukuba izandla zakho aziyi ukugungqa. Yona njengokubamba, oko kuxhomekeke esizithandayo.

features yokwakheka

Lo msebenzi mkhulu ngokusebenza ngaphandle imisipha kunye ngokubanzi yonke ngasemva imilenze. Xa idrafti ngokungangqalanga kwizihlunu elide ngasemva, ngoko musani eyimposiso emva kokubulawa kwakhe ukuqalisa oku ngendlela hyperextension. Bekuya kuba ngcono reverse hyperextension. kubaluleke kakhulu nje kuphela lobuhle kodwa ukuba amandla umlenze Hamstrings. Ibandakanya nokuzinzisa iqumrhu ekwenzeni nawuphi na imithambo ukuma. Ngoko ke link abafileyo kufuneka singene yokugcina zonke iimbaleki abafuna ngqondweni imilenze enamandla.

Ilunga amadolo ulayishiwe, kodwa ekunene intshukumo, lebyi ayenzi ufako kwakhona lwendlela. Ngqo emva khangela, ukukhangela phambili, makhe umthwalo off umhlathi spinal, nto leyo esele rhoqo esebenza.

isiphelo

Ngaloo ndlela, sinokugqiba kwelokuba abo banqwenela ukuba imilenze enamandla ephuhliswe kakuhle, utsalo efile ngokugqibeleleyo. Technique yale umthambo Kuyaqondakala nokuba kwabasaqalayo. Eyona nto ibalulekileyo - musa ukulibala malunga ukhuseleko.