Ukunyuka isiRomania - umthambo olusebenzayo ukwenzela ukwandisa ezinqeni, imisipha

ekunyukeni isiRomania - kubaluleke ngokukhethekileyo olusebenzayo ukwenzela ukwandisa ezimpundu kunye nezihlunu aphezulu umva ethangeni. Ukongeza, ukuba sikhula lo imisipha phezulu nalawo aphakathi yakhe, yaye inceda ukuphumeza ujongano olucacileyo phakathi hamstrings kunye ngeempundu. Ukuzilolonga kuyanconywa abo babandakanyeka kwezemidlalo efana yevoli, yomnyazi, lokubaleka ukubaleka kunye tsiba.

uphumezo olululo

Technique usebenzisa "ukunyuka isiRomania" kakhulu nzima. Kodwa ukuze kuphunyezwe iziphumo ezinqwenelekayo, kuyimfuneko ukuba unamathele kuso. Ngoko ke, thatha Nge ngokubanzi kancinane kunokuba ukuthwala ukubambelela ububanzi ngaphezulu. Izandla kufuneka oko ngqo ngasemva kwaye ibekwe esinqeni. Yima nkqo, prognuv kancinane asezantsi umva, amagxa bendigobele ngomva, esifubeni sakhe.

Kwesilevu kufuneka zigcinwe ngaxeshanye emgangathweni, amadolo ngqo, iinyawo zamagxa nobubanzi ngaphandle. Ngoku umoya ephethe ezisezantsi emva emkhumbini, ngokucotha zithambekele isinqe umva, yaye kwangaxeshanye, zithambekele umzimba phambili. Le boom yi axis kwaye kufuneka aye enyuka kancinci ukuze kuwa phezu komhlaba imilenze, phantse ochukumisa ezinqeni, amadolo kunye shins. Tshekisa umzimba logama nje abayi kuba eyayingqalene phantsi umzimba. intonga Grif uza malunga phakathi umzantsi womlenze.

Xa afikelele kumanqanaba asezantsi lo msebenzi, musa siphefumla, kodwa utshintshe nje indlela lokuhamba ubuyele sikhundla iqala. Musa ungalibali ukugcina lisanyuka ukugoba esinqeni kwaye qinisa ezimpundu. Umoya kungenziwa kuphela xa uluphumelele isikhululo lift zinzima. umthambo enza umqolo aguqe Xa ngokwendalo, imilenze ngqo, intloko ayikho axis. Fulcrum kufuneka zizakuwela umva emva kwakhe. Kungenjalo, kusenokufuneka ukusebenzisa kwalapho.

Iingcebiso malunga nokuphunyezwa kwe msebenzi

Phakathi kokusebenzisa i lift isiRomania kubaluleke kakhulu ukujonga ngasemva - kufuneka ibe umgca othe ngqo. Ukuba ufumana kunzima ukugcina ezisezantsi emva emkhumbini, kungcono ukuba ayeke, kwanokuba umzimba akukho zifana phantsi. Akukho ukuwa indawo ngaphantsi ngeenxa umva, ukuze ukwandisa amathuba ikhethe ukuqhuba kwaye musa ukuqeqesha izihlunu emva kasikrobana.

ukunyuka ngesiRomania okanye tsala kufuna zisa bar ngeenyawo zakhe, kungenjalo uya kuba umthambo eyahlukileyo, kwaye umthwalo iza kuwa phezu kwamanye amaqela kwezihlunu. Ukuba umzimba lwenziwa ngokuhambelana ubuchule, umthwalo buzinze kwi oluphakathi kunye eliphezulu imisipha kunye neempundu. Ngoko ke ukuba izihlunu kunye ngeempundu kwixesha lolayisho ukuya eliphezulu, kufuneka ugcine ngqo imilenze yakho uzicombulule kwamalunga idolo. Yenza imisebenzi kufuneka aphakamise imilenze ngqo - flexion kunye imilenze ukwandiswa kunciphisa umthwalo kwi the hamstrings.

Musa tsala Nge ngezandla zakho okanye ngenxa nomthwalo empontshwa kufuneka kuwa ezinqeni umva womlenze. imisipha spinal kufuneka kolulwa, kodwa kuphela ukuze ugcine kuyo ihamba. Akukho mfuneko zizame kunye namaphephandaba.

iimpawu ukuzilolonga

Kukho uluvo lokuba eqhineni isiRomania ukwenza ngcono phezu kwesitulo okanye iqonga le izo- femoral elide Wasolula, kodwa eneneni, imeko kakhulu kwenzeka ngalo mzuzu xa bar ezantsi ukuya kwinqanaba yoo-ho.