I-Romanian deathlift enye yeendlela eziphambili ezilungiselelwe ukuphuhlisa iinqanda ze-biceps kunye neentambo, ngenxa yokuba kukhuthazwa ukuba bobabini nabasetyhini. Uhlobo oluphambili oluqhelekileyo lokufa komzimba kukuba umthwalo osezantsi umgudu uyanciphisa kakhulu, okwenza kuncitshiswe ingozi yokulimala kunye nentlungu emva koqeqesho.
Ukufa kweRomania kunye nokungafani kwawo ekufeni kwimilo eqondileyo
Ukufa okanye ukufa kwiimilenze eqondileyo kwenziwa nge-flat back, kwaye, njengoko sele uqikelele kwigama, kwimilenze eqondileyo. Ikhulu kakhulu imithwalo yeemilenze kunye nomva, okwenza lo msebenzi ubaluleke kakhulu kwiintlobo ezininzi.
Kwi-Deadlift yaseRomania imilenze ifanele ibe yincinci, kwaye i-back-ide flat. Olu lokubulala luquka uluhlu oluncinci lwezihlunu zokusebenza: kuphela i-hamstrings kunye ne gluteus. Ukuba ufuna i-substitution for dead deadft, isiRomanian ayiyiyo into ekhethiweyo. Ithatha umthwalo uhluke kakhulu: ungcini kunye nendawo.
Ukufa kweRomania kwimiba engxaki
Abasetyhini banconywa ukufa kweRomania, kuba ijolise ekunikeni isimo esifanelekileyo kumabhokhwe nasemva kwethanga, elidla ngokuba yindawo engxaki. Le ndawo ayitshintshi nantoni na, ukuba sifeza isiseko esisisiseko, kuba kulo mthwalo usasazwa kwingcambu ngenye indlela.
Yingakho abanye abesifazana abenza lo msebenzi, bathi banganiki iziphumo. Ingxaki ayikho ekusebenziseni, kodwa kwinto yokuba ubuchule bakhe buphulwa. Emva kwakho konke, kunye nokusebenza okulungileyo, iziphumo kwiifom eziqinileyo kunye nemigodlo ayiyi kukugcina ulinde!
Indlela yokufeza ngokufanelekileyo iminqweno yeRomania?
Ukuphunyezwa ngokufanelekileyo kokufa kweyona nto yintloko kunye nemimiselo. Ukuba wenza ukungalungi ekwenzeni lo msebenzi, awuyikulimaza nje kuphela ukulimala, kodwa nokuba nefuthe elaneleyo kwiqela elifanelekileyo lemisipha-oko kukuthi, kwenza uqeqesho lusebenze kangangoko. Asiyi kuvumelana namanqaku, indlela yokwenza ngokuchanekileyo ukudonsa kwinguqu yalo yesiRomanian:
- Yimani ngqo, sasaze amahlombe akho.
- Beka iinyawo zakho zincinci ngaphezu kobubanzi bamagxa akho, uguqe ngamadolo akho.
- Ncike ngokubuya ngqo (oku kuyimfuneko!).
- Gamba ibha ye bar (ubambelele kuwe), ukusasaza iingalo zakho ngokubanzi kunamahlombe akho (ngendlela, i-ranoan stanovyu idonti ingenziwa kunye neendlebe, kodwa entanyeni kulula ukugcina izandla zakho kumgama ofunekayo).
- Ukulungiswa kakuhle.
- Thatha umoya ophantsi uze uxhomekeke phambili. Gcina umva wakho, ngqo. Ukwenza oku, thabatha i-pelvis, njengokungathi ufuna ukuhlala esihlalweni.
- Xa kubonakala ukuba kubalulekile ukuba ubambe ibha yebhayi kufuphi nomda wangaphambili wemilenze, kwaye kungekhona nje phambi kwakho.
- Xa intonga ifinyelela kumanqanaba okanye phakathi kwethole, ngokukhawuleza uqale ukuhamba ngokuthe ngcembe.
- Exhale emva kokudlula inxalenye ebunzima yokuphakamisa ibha.
Le nguqulo ye-deadlift ikhusela umva wakho osezantsi, yingako kubaluleke kakhulu ukwenza umz Ukuba ufuna ukunciphisa ibha engezantsi kwamadolo, kodwa ukuswela akukuvumeli ukuba wenze oku, musa ukufikelela kwisikhululo esinqwenelekayo senkqubela ngokukhupha umva wakho!
Lo msebenzi awukho enye yezona zinto zilula, ngoko ungazami noqeqesho lokuqala ukuqhuba ukuphindaphinda kwama-20 kwiindlela ezi-3-5. Ukuba uvakalelwa kukuba awunayo amandla okugcina umqolo wakho uqonde - umzovo kufuneka unqunywe ngokukhawuleza! Ukuba ukukhathala kukukhawuleza ngokukhawuleza, zama ukungongeza kwiinkqubo zakho ezilula ukuphuhliswa kweemisipha zangemva.