Ukuma ukugxila emilenzeni eqondile kuvame ukubizwa ngokuthi "ukubulala". Lokhu kuyinkimbinkimbi kunzima kakhulu ekusebenziseni ukuthi abaqeqeshi bomzimba basebenzise ukwakha ubukhulu bemisipha, banikeze isimo esivelele kakhulu emzimbeni nasekuhlukaneni okubonakalayo kwethanga namathanga.
Ukuthambekela okuqinile emilenzeni eqondile: inzuzo yabesifazane
Naphezu kokuthi kubesifazane lokhu kuyisimo esinzima kakhulu, kuvame ukufakwa ekuqeqeshweni kwesisindo kumaqembu ahlukene wokuzivocavoca. Iqiniso liwukuthi ubuhlungu besisindo kuthinta ukusetshenziswa kwansuku zonke kwama-kilojoule: amandla amaningi asetshenziselwa umsebenzi obalulekile we-muscle kunamafutha amakhulu, okuvumela ukushisa ama-khalori amaningi anokudla nokusebenzisa "izitolo ezindala" zamafutha, ngaphandle kokubuthelela ezintsha.
Ngaphezu kwalokho, yilo msebenzi owenza ukwakheka kwamathambo amahle kakhulu: ukutadisha okujulile kwe-gluteus maximus kunikeza imiphumela emihle ngesikhathi esifushane. Kubalulekile ukuhlola kahle amandla akho futhi uqiniseke ukuthi uyenze kuphela emva kokufudumala ukuze ugweme ukulimala kwezemidlalo neminye imiphumela embi.
Gxila emilenzeni eqondile: yimaphi amaqembu omzimba ahilelekile?
Ukushaya induku emilenzeni eqondile isebenzisa imisipha encane, kodwa ikuvumela ukuba usebenze ngokujulile futhi ngokucophelela.
- ama-hamstrings,
- ukuqondisa umgogodla,
- imisipha evulekile kakhulu,
- phambili,
- i-gluteus muscle enkulu.
Naphezu kokuthi ukuvivinya umzimba kuphazamisa uhla oluncane kakhulu lwamasipha, ngaphandle kwalolu hlelo oluvela ohlelweni lokuqeqesha lungaba iphutha. Igalelo ekuthuthukiseni okusheshayo kwamandla kanye nokwengezwa kwesisindo semisipha, futhi ngisho noma wenza kuphela ukudonsa imilenze eqondile, ngaphandle kokuzivocavoca okusele, umphumela ngeke usazofika isikhathi eside.
Kuyaziwa ukuthi ukusebenza kwe-deadlift kusiza ukwandisa ukukhiqizwa kwe-testosterone - i-hormone ephethe ukukhula kwemisipha. Ngakho-ke, ngokwenza lo msebenzi kuphela, ungakwazi ngokusheshisa ukusheshisa ukwanda kwesisindo emzimbeni wonke.
I-Deadlift emilenzeni eqondile: indlela efanele yokwenza ngayo?
Le nguqulo ye-deadlift ihlanganisa izici ze-classical (eyisisekelo) yokubamba futhi isiRomania. Kodwa-ke, kuzo zonke izinketho, lona ubeka inamba encane kunazo zonke zamaqembu omzimba, okuyinkimbinkimbi kakhulu ekwenzeni futhi inikeza imiphumela ebonakalayo kakhulu.
- Sukuma uqonde, uqondise amahlombe akho, uwabuyisele emuva, ugobe kancane ngemuva, uguqe esifubeni sakho phambili. Gcina i-chin yakho efana ne-phansi. Beka izinyawo zakho ebubanzi bamahlombe akho bese uqondisa ethangeni lakho, thatha umoya ojulile.
- Thatha ibha ngokubamba okujwayelekile okuvela phezulu, usakaze izingalo zakho kancane kunamahlombe akho. Izindwangu kufanele zihloselwe zona futhi zikhona ohlangothini ngalunye lwezinyosi, kodwa kungenoma yikuphi okuphambene nazo.
- Ukubulawa kwezinyawo emilenzeni eqondile nakho kungenziwa nge-dumbbells, kodwa kulokhu kubalulekile ukuthi ungakhohlwa ukulawula ibanga phakathi kwabo: izingalo kufanele zihlukaniswe kabanzi kunamahlombe. Kule ndlela kulula ukusebenzisana ne-bar, njengoba izandla zihleliwe futhi azidingi ukulawula okwengeziwe ibanga.
- Ngenkathi ubambe ukuhlunga kwemvelo ekugcineni (okungukuthi, hhayi ukujikijela emuva), ngokuzithoba uphonsa isikhumba emuva, ngenkathi ugxilisa umzimba phambili ku-90 degrees angle (okungukuthi, phansi kwethambeka, umsebenzi ufana phansi). Kulesi simo, ibha ye-bar noma i-dumbbell kufanele ihambisane nemilenze.
- Njengoba usufike emthambekeni we-90 degrees, masinyane, kodwa ushintshe ngokushelela isiqondiso sokunyakaza: ukugcina ijika lezemvelo ngemuva, ukudonsa izintambo phambili, uqondise isibindi bese uthatha isikhundla sokuqala.
- Emva kwengxenye enzima kunazo zonke yokuthola, phuma.
Kubalulekile ukulandela imiyalelo ngokuqondile futhi ugcine izinyawo zakho ngokuphelele, futhi emuva kwakho ngokuhlanekezela kwemvelo. Kuphela kulokhu, ukuvivinya umzimba kukuvumela ukuba usebenzise kahle imisipha edingekayo futhi ugweme ukulimala.