Ukufa okuqhelekileyo ngumsebenzi ofanelekileyo wokuqwalaselwa kungekhona kuphela kubabugcisa bomzimba, kodwa nakubantu bonke abafuna ukuphuhlisa umzimba wabo, ukunika isimo esilungileyo nesigxilile kwimilenze kunye nokuqinisa imisipha yomva.
I-Deadlift: inzuzo yabasetyhini
Nangona i-classical deathlift ithathwa njengento engaphezu kwesigxina somntu, kwaye ifuna ukuqina okusemandleni nasemisipha, kodwa, kungenanto elula, ngaphandle kokulinganisela okukhulu, lo msebenzi ulungile kubafazi.
Ukuphunyezwa ngokufanelekileyo kwe-deadlift kunceda ukwakha ubunzima be-muscle, okwenza umzimba ube mnandi, u-elastic and taut. Ukongezelela, i-musculature ephucukileyo iyatshisa iikhalori ezininzi, ezibaluleke kakhulu kubathandi bamnandi, abajonga ubukhulu babo. Ekubeni kungcono ukwenza izifiso ngethuba lokuqala phantsi kolawulo lomqeqeshi, abathandi beeklasi zasekhaya bayacetyiswa ukuba bazifundele ngokucwangcisa ngokweenkqubo okanye nokuba bajonge i-video yokuqeqesha, njengoko ukusebenza okungalunganga kunokukhokelela ekubandezelekeni.
Ziziphi izihlunu ezisebenza kunye nokufa?
Ngokungafani nezinye iindidi zokufa, i-classic ikuvumela ukuba uyenze kunye nemilenze ebuthakathaka kunye neengalo ezifutshane, okuyimithintelo kwezinye iintlobo.
Iimisipha zangasemva nasemathangeni ziphezulu kakhulu ekufeni kokudala. Nangona kunjalo, lo msebenzi ukhuthazwa ngokubanzi ngokuphuhliswa kwesigxina, ukwakha imisipha kunye nokuqinisa umva. Ukuba kubalulekile ukuba ukwazi ukuba ngubani obulalayo, phawula uluhlu lwemisipha echaphazelekayo:
- iminyango;
- izihlunu ze-adductor zomlenze;
- abaqondisi bomgudu;
- Gluteus gluteus maximus;
- ngasemva;
- imisipha ephezulu kakhulu;
- phambili.
Kubalulekile ukuqonda ukuba kuphela ubuchule obuchanekileyo bokufa ngokufayo kubangela inxaxheba ekuphuhlisweni kwezi zihlunu kwaye akubandakanyi ukuba kunokulimala.
Uyakwenza njani?
Ukufa kufuneka kudityaniswe ngokukodwa kwindlela yokusebenza. Kunconywa ukuba uqale ngesisindo esincinci, funda ukuhamba kwaye emva kokuba uqale isifundo ngobunzima obunzima.
- Gcina umqolo wakho ngokuchanekileyo, ugcine ukugoba kwendalo, ukuguqa ngamadolo uze ubale kwibhar, ushiye umgama omfutshane kakhulu, jonga phambili phambili.
- Qonda ngokuqinile intamo ngezandla zakho. Inketho ebini: nokuba uyayibamba ngokuthe ngqo, ngokuqhelekileyo, xa zombini iintendelezo zibukela umzimba, okanye i-ripple - xa enye yeentendelezo iphendukile, kwaye enye-yona. Nangona kunjalo, olu khetho lunconywa kuphela kwabo baye baqhelana nalo msebenzi, abaqalayo kufuneka bayeke ukhetho lokuqala.
- Ngokukhawuleza, kodwa ngokukhawuleza ukuphakamisa ibha, uqonde ngokupheleleyo, ngokungahambisani nomzimba kunye nemilenze. Ukuhamba kufuneka kube lula, kungabikho i-jerks ebukhali. Kubalulekile ukuqinisekisa ukuba yonke impumputhe isoloko ichanekileyo: musa ukujikeleza umva wakho kwaye
Musa ukuguqa, umzimba ungashenxiswa phambili ngaphandle kokuba umgudu uphelelwe. - Buyela ngokukhawuleza kwindawo yokuqala. Ukwenza oku, unyibilike umzimba, ugobe imilenze yakho, ukhumbule ukugcina umqolo wakho uqonde. Buyela ibha phantsi, linda enye yesibini uze uphinde usebenzise okokuqala.
Kubalulekile ukwazi indlela yokwenza ngokuqinisekileyo ukufa, kwaye usebenzise ngokucophelela lo msebenzi, ingakumbi ukuba usebenzise ubunzima obuninzi. Khumbula: ukufa okuza kubangela ukulimala kuphela xa uphula ubuchule bokusetyenziswa kwalo. Kuzo zonke ezinye iimeko, lo msebenzi uza kuphuhlisa umzimba kunye nokwenza izihlunu zibe namandla kwaye zihle ngakumbi.