ngokuqinisekileyo uyazi umthambo wokufa. Ngenxa yokuba yenye yezona ziyaziwa kakhulu kwaye idibanisa ngokugqibeleleyo kwiindlela zethu zemihla ngemihla. Ewe, ukuba uyazi kakuhle, kuhlala kulungile ukuba ukhethe ukuyiguqula kunye nokwahluka esiza kuphawula ngako ngoku. Kuba baya kuba luncedo olukhulu xa usenza umthambo wakho.
Ngaba uyazi ukuba zeziphi iingenelo eziziswa kukufa? Ewe, siya kukuxelela ukuba, ngokuthetha ngokubanzi, kuya kuphucula amandla. Kodwa hayi kuphela kodwa, iya kuphucula i-core kwaye ngokuqinisekileyo iya kunika i-toning engaphezulu kwiingalo. Ke uyabona ukuba ibandakanya amalungu ahlukeneyo omzimba kunye nawo, iingenelo ezinkulu ekufuneka sizithathele ingqalelo.
I-deadlift esisiseko
Sihlala sithanda ukuqala ekuqaleni kwaye ke, akukho nto efana nokubheja kwi-deadlift esisiseko. Yenziwa njani? Ewe, ilula kakhulu kuba imalunga nokubamba ibarbell okanye iidumbbells, kuba iya kuhlala ixhomekeke kuwe. Uphakama, iinyawo ziqelelene ngobubanzi. Ngoku kufuneka ubambe ibha, okanye ii-dumbbells, ukwahlula izandla zakho ukuze zibe kubude begxalaba. Kufuneka ugcine umqolo wakho uthe tye kodwa uqhaqheke isisu kunye neempundu.. Xa uphakamisa ibha, kufuneka unyathele ngokuqinileyo ngezithende zakho emhlabeni. Kwaye ukuhla uya kuyenza ngokucothayo kwaye ngokulawula kakuhle ubunzima obuthweleyo.
sumo deadlift
Enye yeeyantlukwano zokuqala, kwaye ngokuqinisekileyo uyazi nawe, yile. Kukufa kwe-sumo kwaye ngenxa yoko, kufuneka sihlukanise iinyawo ngaphezu kweentlobo zangaphambili. Okokuthi, kule meko baya kuvuleka ngakumbi kunokuphakama kwezinqe kwaye iinyawo zibekwe kancinci ngaphandle. Ngelixa iingalo zifakwe ngaphakathi kwemilenze. Kufuneka sehle sigobe amadolo kodwa siwubambe kakuhle umqolo. Ngenxa yesi sizathu, kungcono ukuba uhlale uqala ngesisindo esincinci kwi-bar, ukwenzela ukuba kancinci kancinci singayongeza kuyo.
I-stiff-legged deadlift
Ikwabizwa ngokuba yiRomania kwaye yile, kule meko imilenze iya kugcinwa yoluliwe, yahluke ngokupheleleyo kwiinketho zangaphambili esizikhankanyileyo. Kufuneka kuphela siguqule i-torso ukuze sikwazi ukufikelela kwi-bar okanye i-dumbbells, kodwa umva kufuneka ube ngqo kakhulu, ngelixa sithatha i-scapulae emva. Kuyinyani ukuba unokuwaguqula kancinane amadolo akho, njengoko aya kuba luncedo olukhulu.
ngentsilelo
Ngaba uyayazi ideficit deadlift? Emva koko siza kukuxelela ntoni imalunga nokwenza umthambo esiwaziyo kodwa kwisiseko hayi ngqo phantsi. Ungasebenzisa 'inyathelo' okanye i-cajon ukuba oko kukhululekile kuwe. Yindlela yokongeza ubunzulu obuninzi kumsebenzi osisiseko kwaye osebenza kakuhle njengoko sibona. Uyazi, imilenze igobile, umva ngokuthe tye kwaye okwangoku, uya kuyiphakamisa i-barbell ngobunzima. Ukongeza kokuhluka kwinqanaba lenkxaso, unokwenza kwakhona ngeendlela ezahlukeneyo zokubamba. Mninzi umsebenzi owenziweyo kwaye usemninzi ekufuneka wenziwe.
kumlenze omnye
I-single-leg deadlift yenye into eyahlukileyo omele uyiqeqeshe. Njengoko igama layo libonisa, kuya kufuneka sizixhase ngomlenze omnye, ngelixa ochaseneyo siwuphosa ngasemva kanye ngelo xesha umzimba wethu uya phambili. enobunzima esandleni esinye. Kuba kule meko, ezona zibalaseleyo zii-dumbbells. Asiyi kukwazi ukubamba ubunzima obuninzi njengakuyo nayiphi na imithambo yangaphambili. Akufuneki sijike umqolo wethu xa sisenza le ntshukumo kwaye ngokuqinisekileyo, konke oku kufuneka kuhlale kulawulwa kakuhle. Ngowuphi umehluko odla ngokuwenza?