Ukuma ngokugxila kwimilenze eqondileyo kudla ngokuba kuthiwa "ukufa". Olu luhlu olubunzima kakhulu lolo hlobo olwenziwa ngabaqeqeshi bezakhiwo zomzimba ukuzakhela ubunzima besisipha, banike umfanekiso obaluleke kakhulu kumzimba kunye nokwahlukana okubonakalayo kwethanga kunye namathambo.
Ukulandelelana kwesigxina kwimilenze eqondileyo: inzuzo yabasetyhini
Nangona bokuba kuba besetyhini kungumsebenzi onzima kunzima, ngokuqhelekileyo kubandakanywa nokuqeqeshwa kobunzima kwiinkampani ezahlukeneyo zempilo. Inyaniso kukuba ubukhulu besisu bunokuchaphazela ukusetyenziswa kwimihla yamakhilomitha ngamanqaku onke: amandla amaninzi aqhutyelwa kumsebenzi obalulekileyo wesisundu kunamafutha amanqatha, avumela ukutshisa iikhalori ezininzi ezondliwa ngokutya kunye nokuchitha "iindawo zokugcina" zeoli, ngaphandle kokuqokelela ezintsha.
Ukongezelela koko, lo msebenzi ugalela ekubunjweni kwamathambo amahle kakhulu: ukufundisisa ngokujulile kwe gluteus maximus kunikeza iziphumo ezintle ngexesha elifutshane. Kubalulekile ukuvavanya kakuhle amandla akho kwaye uqiniseke ukuba wenze umsebenzo kuphela emva kokufudumala ukwenzela ukuphepha ukulimala kwezemidlalo nezinye iziphumo ezingathandekiyo.
Yenza imilenze eqondekileyo: yeyiphi iindidi zama-muscle ezibandakanyekayo?
Ukuphosa intonga kwimilenze eqondileyo isebenzisa isisu esincinci, kodwa kukuvumela ukuba usebenze ngokucokisekileyo kwaye ngokucophelela.
- imithi,
- abaqondisi bomgudu,
- imisipha evulekileyo,
- phambili,
- i-gluteus muscle enkulu.
Nangona le nto ichaphazela udidi oluncinci lweemisipha, ngaphandle kolo msebenzi ovela kwinkqubo yoqeqesho kuya kuba yimpazamo. Igalelo ekuphuhliseni okukhawulezayo kwamandla kunye nokongezwa kobunzima bemisipha, kwaye nangona uqhuba nje ukudonsa imilenze eqondileyo, ngaphandle kweendlela ezisele eziseleyo, umphumo awuyi kudala ixesha elizayo.
Kuyaziwa ukuba ukuphunyezwa kwe-deadlift kunceda ukwandisa umveliso we-testosterone-i-hormone ejongene nokukhula kwemisipha. Ngaloo ndlela, ngokwenza lo msebenzi wedwa, unokukhawuleza ukukhawuleza ukongezwa kobutyebi bomzimba kuwo wonke umzimba.
I-Deadlift kwimilenze eqondileyo: njani ngokuchanekileyo ukwenza?
Le nguqulo yokufa idibanisa izinto ze-classic (ezisisiseko) kunye neRomania. Nangona kunjalo, kuzo zonke iinketho, lo uncinci inani elincinci lamaqela omzimba, owona unzima kakhulu ekusebenzeni kwaye unikeza iziphumo ezibonakalayo.
- Sukuma uqonde, uqondise amahlombe akho, uwabuyisele, ugobe kancane kumqolo ongaphantsi, uguqe esifubeni sakho phambili. Gcina i-chin yakho ifane kumgangatho. Beka iinyawo zakho ngobubanzi bamagxa akho uze ulungele kwibala lakho, uthathe umoya okhulu.
- Thatha ibha ngomtya oqhelekileyo ovela phezulu, usasaze iingalo zakho ngokubanzi kunamahlombe akho. Iintendelezo kufuneka zijoliswe kubo kwaye zifumaneka kwicala ngalinye lezintlu, kodwa akukho nanye zichasene nazo.
- Ukufa komlenze kwimilenze eqondileyo kunokwenziwa kunye nama-dumbbells, nangona kunjalo kulo mzekelo kubalulekile ukuba ungalibali ukulawula umgama phakathi kwabo: iingalo kufuneka zihlukaniswe ngokubanzi kunamahlombe. Ngaloo nto kulungele ukusebenza kunye ne-bar, ekubeni izandla zizinzi kwaye azidingi ukulawula okongeziweyo kumgama.
- Ngenkathi ubambe ukuhlukunyezwa kwezemvelo ekugqibeleni (okokuthi, ungagqithanga umva), ngokukhawuleza ubhence i-pelvis, ngelixa uguqula umzimba phambili kwiqondo elingu-90 (oko kukuthi, ngasezantsi kwe-slope, lo msebenzi ufana nomgangatho ophantsi). Kule meko, ibha ye bar okanye i-dumbbell kufuneka ihambe ngokufana nemilenze.
- Emva kokuba ufikelele kwi-90 degree slope, ngokukhawuleza, kodwa utshintshe ngokucacileyo ulwalathiso lwenkuthalo: ukugcina umgca wemvelo emva, ukukhupha izikhwebu phambili, ulungele i-torso uze uthathe isikhundla sokuqala.
- Emva kweyona nto inzima kakhulu yokubuyisela, phuma.
Kubalulekile ukuba ulandele imiyalelo ngokufanelekileyo kwaye ugcine iinyawo zakho ngokugqibeleleyo, kunye nomqolo wakho ngokuchaneka kwemvelo. Kule meko kuphela, lo msebenzi uvumela ukuba usebenze kakuhle izihlunu ezifanelekileyo kwaye ukhuphe ukulimala.