STIFF-LEG DEADLIFT
I-Stiff Leg Deadlift ayiwona umsebenzi ovala amadolo ngamandla, kodwa kunalokho ihinge ye-hip ethumela i-hip ehlangene emuva kuyilapho igcina i-engeli encane yamadolo.
Ungagcizelela ukuma okude kwama-hamstrings akho ngokunciphisa ukugoba kwedolo uma kuqhathaniswa ne-Romanian deadlift, kodwa uma ukhiya amadolo akho ngokweqile noma uphoqelela ibha phansi, iqolo lakho eliphansi kungenzeka lizungeze. Gcina ibha eduze kwemilenze yakho futhi uyinciphise kuze kube iphuzu ngaphambi kokuba i-pelvis yakho ibuyele emuva noma ukulungiswa komgogodla wakho kushintshe.
- Imisipha eyinhloko
- I-Hamstrings/Gluteus maximus
- Imisipha esekelayo
- I-Erector spinae, i-adductors, i-latissimus dorsi, ingalo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Hip hinge enedolo eligobile elincane
Ihluke kanjani ku-deadlift yaseRomania?
Zombili izivivinyo zingamahinge e-hip, kodwa ukuhluka komlenze oqinile ngokuvamile kugcina ukugoba kwamadolo okuncane. Khetha okuhlukile okunethezeka kakhulu kuwe kuye ngohlu lwakho olulodwa lokunyakaza nobuhlungu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukudala ukuma okuphezulu okuzinzile
Bamba ibha ngaphandle kobubanzi behlombe bese usukuma ngokugcwele. Cindezela izinyawo zakho zonke, dala ukucindezela kwesisu, futhi ugcine amahlombe akho kude nezindlebe zakho ukuze ubambe ibha eduze komzimba wakho.
- 2
Ukulungisa ama-engeli amancane amadolo
Ungawakhiyi amadolo akho kancane, kodwa kunalokho wagobise kancane. Ungagcini ukugoba noma ukuqondisa okwengeziwe ngesikhathi sokuphindaphinda, njenge-squat.
- 3
Thumela i-pelvis emuva ukuze wehlise ibha
Hogela umoya, thumela izinqe zakho odongeni olungemuva bese wehlisa ibha eduze kwamathanga akho nezinsini. Gcina ukuqondanisa kusuka entanyeni yakho kuya ku-pelvis yakho.
- 4
Sukuma kububanzi be-hamstring
Yima endaweni lapho ama-hamstrings anwetshwe ngokwanele futhi i-pelvis ingaqhubeki phambili. Phusha izinyawo zakho phansi bese ucindezela ama-glutes akho ukuhlanganisa i-torso ne-pelvis yakho.
SOFT KNEES
Ukuqina akusho ukukhiya idolo elihlangene
I-Hyperextending edolweni ingabangela ukungakhululeki ngemuva kwelunga futhi kukhawule ukunyakaza kwe-pelvic. Khetha i-engeli ebushelelezi futhi uqiniseke ukuthi i-engeli ayishintshi phakathi nempinda.
Ukugoba okuningi kwamadolo kuzokusondeza ekuphakameni okujwayelekile, kuyilapho ukungagobi nhlobo kuzodala ukungezwani okungadingekile kwabanye abantu. Sebenzisa ukugoba okuncane, okungenabuhlungu.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Amadolo athambile, izinqe zikude emuva.”
HAMSTRING-LIMITED RANGE
Iphuzu lokugcina akukona ukuphakama kwebha, kodwa ububanzi obuzovumela ama-hamstrings akho nomgogodla.
Lokhu akuwona umsebenzi odinga ukuthi i-disc ithinte phansi. Uma imijikelezo yakho ephansi emuva noma ukunyakaza kwakho kwe-pelvic kuma ngisho naphakathi kwama-shins akho, shintsha isiqondiso ngaleso sikhathi.
Uma ibha iqhelelene nemilenze yakho, yilapho uba namandla ngokwengeziwe emhlane wakho ophansi. Qinisa amakhwapha ngamalathini akho ukuze ugcine umgoqo useduze nomzimba wakho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukukhiya amadolo ngokudlulele emuva
- Lokho okubonayo
- Ingemuva ledolo licindezelwe futhi ilunga linwetshiwe kakhulu.
- Imbangela engaba khona
- Igama lokunyakaza aliqondwanga kahle njengesandiso esigcwele samadolo.
- Indlela yokulungisa
- Khulula amadolo akho ngobumnene ukuze udale i-engeli encane futhi uyigcine kulo lonke isethi.
Gobela okhalweni ubheke phansi
- Lokho okubonayo
- I-pelvis yami imile, kodwa amahlombe ami aphansi nomhlane wami uyindilinga.
- Imbangela engaba khona
- Ubude bebha busetshenziswe njengezinga lebanga lokunyakaza.
- Indlela yokulungisa
- Yima endaweni ngaphambi kokuthi ukulungiswa komgogodla wakho kushintshe futhi ukhuphule ubude bakho bokuqala ngamabhulokhi.
Ibha isuka kude nama-shins
- Lokho okubonayo
- Njengoba wehla, ibha iya ezinzwaneni zakho.
- Imbangela engaba khona
- Ukungezwani kwama-lats kukhishwa noma umzimba ongaphezulu kuphela ogobile esikhundleni se-pelvis.
- Indlela yokulungisa
- Donsa kancane ibha emilenzeni yakho bese uyisa ukhalo lwakho emuva.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Wall Touch Hip Hinge
Funda iphethini yokuthumela i-pelvis yakho emuva.
I-Dumbbell Romanian Deadlift
Zijwayeze izindlela ezithambile zamadolo nemigqa yomzimba.
Ukumiswa komlenze oqinile kancane
Faka ibanga elifushane kanye ne-engeli eguqe ngamadolo.
Ukuguqulwa Kwe-Barbell Okuqhubekayo
Khuphula lapho ukuqondanisa kwe-lumbar nesivinini sokwehla kugcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa i-hip hinge njengesisetshenziswa uma usuyingcweti, ubeke phambili ukwehlisa imizuzwana emi-2-3 nokulawula ukungezwani kwamahamstrings ngaphezu kokujula.
Bala
6-12 izikhathi
Yehla imizuzwana engu-2-3, ibha eduze kwemilenze
Setha
2–4 amasethi
90–180 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Amavolumu ahlukile we-hip hinge kanye nokulungiswa
- Uma i-engeli efanayo yamadolo nokuqondisa komgogodla kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma ibha iya kude noma ingemuva lakho, yehlisa ukufinyelela kwakho nesisindo.
- Yima ngokushesha uma uzwa ubuhlungu obubukhali emhlane noma ngemuva kwedolo.
Imibuzo evame ukubuzwa
Ingabe ibha kufanele ithinte phansi?
Cha. Iphuzu lokugcina yilapho kugcinwa khona ukungezwani kwe-hamstring kanye nomgogodla ongathathi hlangothi. Qala ngamabhulokhi uma kunesidingo.
Uma ama-hamstrings ami aqine kakhulu, kufanele ngiwalule ngiqhubeke?
Kulindeleke ukungezwani kwemisipha okuthambile, kodwa ubuhlungu bokugwaza noma ukuzungeza umhlane kuwuphawu lokuthi kukhona okungaphandle kwemingcele. Yehlisa ukujula nomthwalo.
