Umpetha wokuphakamisa izinsimbi we-Olimpiki wabelane ngendaba yakhe:
Uthe ubengakaze aqophe umlando emhlabeni ngokulimala emuva, futhi manje useqophe amarekhodi omhlaba ama-3. Iphethini yokunyakaza eyake yaba yimbi yaholela ekulimaleni okhalweni okuphindaphindiwe futhi yacishe yalimaza umsebenzi wakhe wezemidlalo. Kamuva, ngemuva kokucabangisisa ngokujulile, waphendula ukulimala kwaba nguthisha omuhle kakhulu, ngoba ukulimala kwamphoqa ukuba athole amakhono aphelele ngokuphelele.
Ngesikhathi eqala ukuqeqeshwa "ngamasu aphelele", ukusebenza kwakhe kukhuphuke kakhulu, kwephula irekhodi lomhlaba elibekwe nguye kabili kulandelana. Uma kuqhathaniswa nokuthatha umhlalaphansi ngenxa yokulimala, usebenzisa lokho kulimala njengophethiloli ukusetha kabusha imithetho nokwenza ngcono ukusebenza kwakhe kwezemidlalo.
Noma ngabe imfundamakhwela noma umgijimi okhokhelwayo, abantu abaningi banesimo sokungakhathali ngamasu abo okuqeqesha amabi.
Ukuphinda iphethini yesenzo esingalungile isikhathi eside ekugcineni kuzodala umonakalo. Uma ungalungisi ukunyakaza kwakho ngemuva kokulimala, konke ukuqeqeshwa kulingana nokuthola isibazi. Abantu abaningi babekezelela ubuhlungu bokulimala futhi bachitha ukuqeqeshwa isikhathi esiningi ngokubekezela okumangazayo, kepha ukusebenza kwabo kuyancipha, futhi ekugcineni baphoqeleka ukuthi bayeke umsebenzi wabo wezemidlalo.
Ukungaqondi kahle kwama-squats kanye nama-deadlifts
Uma kukhulunywa ngokubulawa kwabantu kanye nezikwele, abantu abaningi bacabanga ukulimaza ukhalo namadolo.
Ngakho-ke kuyaqabukela ubone ama-squat racks wamahhala ezindaweni zokuhweba, futhi iningi lazo lisebenzisa uSmith esikhundleni sama-squat racks. Amakhasimende athanda nokuqeqesha ngezinto zokusebenza ezihleliwe. Ngemuva kwakho konke, kungani ungakwazi ukuqeda ukuqeqeshwa ungakhathali kangako?
Ngokuqondene nokuthi hlobo luni lomphumela ongatholakala, abacabanganga.
Igama elijwayele ukushiwo ekuziqeqesheni lithi: azikho izinyathelo ezimbi, kuphela abantu abangakwazi ukuzijwayeza.
Uma ubuza umqeqeshi ovuthiwe ukuthi yimaphi amanyathelo abiza imali, nakanjani uzoncoma ama-squats kanye nama-deadlifts.
Lapha "ukusebenza ngempumelelo kwezindleko" kubhekisa ekukhulisweni kokuphepha nokusebenza ngempumelelo. Isizathu esenza ukuthi abantu abaningi balimale njalo ngesikhathi sokuqeqeshwa kungenxa yokuthi ubeziqeqesha ngokunyakaza okungalungile.
Lapho abantu abaningi begcwala, izinqe zabo ziyacwayiza, amadolo ayaxega, futhi i-barbell ihamba ngokugwegwile. Baye koqeqesho olunesibindi ngaphandle kwemininingwane yesenzo, bagcina bekhala ngezenzo ezimbi ngemuva kokulimala.
Ufuna ukwenza i-squat ejwayelekile, kunemininingwane eminingi esenzweni.
-Okokuqala, isakhiwo samathambo sokuhlangana kwe-hip kufanele sihlolwe ukuthola ibanga lokuma, okungasiza kakhulu ukulawula ukuhlangana kwamadolo nokunciphisa ukucindezeleka ngesikhathi sokuqeqeshwa.
-Ukuhlola ikhono le-dorsiflexion, ukuqina okuyisisekelo, umgogodla we-thoracic kanye nokuguquguquka kwe-hip ukuqinisekisa ikhwalithi yokuhamba.
-Practice amasu okuphefumula, ukuthi ungangena kanjani futhi uphume kanjani kubha, futhi ulawule indlela ebheke phezulu yebellbell lapho ucothoza ukukusindisa ebuhlungwini.
-Kokugcina, kusukela ekuqeqeshweni okusizayo njenge-hinge hinge, i-box squat, i-goblet squat njalonjalo, kuthuthuke kancane kancane kuya esikhungweni esijwayelekile.
Ngibonile abantu abaningi abakwazi ukusinda isisindo esiningi kepha babe nokunyakaza okunzima kakhulu. Lolu hlobo lokuziqeqesha lokuzilimaza lwenza abantu bababaze isibindi sakhe, kepha akusizi ukufunda.
Imithetho yokuqeqesha engakulimazi okhalweni
Lapha ngithemba ukuthi wonke umuntu angafunda ulwazi olufingqiwe lwama-biomechanics, okuyimininingwane eyisisekelo nebaluleke kakhulu yama-squats kanye nama-deadlifts. Uma ungayisebenzisa ekuqeqesheni, ama-squats kanye ne-deadlifts kuzoba ukuqeqeshwa okungcono kakhulu kokuvikela ukulimala okhalweni lwakho.
Umgogodla kanye ne-pelvis ngokuvamile kusetshenziselwa ezemidlalo ezisebenzayo, futhi ingxenye enkulu yokuzivocavoca yisinqe, ikakhulukazi isandiso se-hip.
Ngesikhathi sokuzivocavoca, umgogodla kanye nesifuba kufanele kugcinwe ngokuphelele, futhi i-pelvis kufanele ilandele umgogodla, hhayi i-femur.
Ukucwayiza izinqa zakho ngesikhathi sezikwele kanye nokuzingela emuva ngesikhathi sokushona kungukunyakaza okungalungile okhalweni olulandela i-femur, futhi kuyisiqholo samathambo okhalweni.
Kusukela ekwakhekeni komzimba womuntu,
Ukuhlanganiswa kwe-hip kwenziwa nge-ilium ne-femur, kanye nemisipha eminingana eminyene ezungezile. Lesi sakhiwo esilula futhi esinamandla kufanelekile ukwenza ukunyakaza okuningi futhi okunamandla.
Isakhiwo sesinqe sakhiwe ngama-vertebrae ama-5, ama-disc intervertebral, imigqa eminingi, izingqimba zomzimba ezincanyana noma ezincanyana.
Lesi sakhiwo esihle sisho imisebenzi eyinkimbinkimbi ngokwengeziwe, kepha ngasikhathi sinye ithamba ngokwengeziwe.
Umgogodla we-lumbar usesigabeni esiphakathi somzimba, esisebenza njengesixhumanisi phakathi kwesiqu nesinqe, futhi sidlulisa amandla. Lokhu kudinga ukuthi akhe ukwesekwa okuqinile ngaphandle kokukhubazeka.
Isizathu esenza ukuthi ubuhlungu beqolo obunzima kube nzima ukubelapha buhlobene nenani elikhulu lezindlela ezingalungile kumasu ethu okubhekana nazo.
Abantu abangamaphesenti angama-90 banokuqonda okungalungile kwemisipha yodonga lwesisu, okwenza abantu abaningi basebenzise izenzo ezandisa ubuhlungu ukuqeda izinhlungu.
Njengokuzama ukudambisa izinhlungu ezingapheli zomqolo ngezihlalo ezahlukahlukene, ukujika kweRussia, nokuma kwesisindo sokuthamba kwesisindo.
Imisipha emine, i-rectus abdominis, i-oblique yangaphakathi / yangaphandle, kanye ne-abdominis enqamulelayo, isatshalaliswa ngezendlalelo okhalweni, kwakheke ihuphu elizungeze umongo nesiqu. Kusukela ekuhlaziyweni kobunjiniyela, lolu hlobo lomzimba ohlanganisiwe womshini, njengeplywood, lungaveza amandla futhi lube nobunzima obuthile.
Le misipha iqinisa umgogodla njengesilingi, ivumela umgogodla ukuthwala umthwalo, ulawule ukunyakaza, futhi ukhuthaze ukuphefumula. Ingagcina futhi ibuyise amandla njengesiphethu, ikuvumela ukuthi uphonse, ukhahlele, ugxume, futhi uhambe. Lesi sakhiwo somgogodla futhi singadlulisa amandla amakhulu akhiqizwa okhalweni, ngenkathi sithuthukisa ukusebenza, singanciphisa nokuxoshwa komgogodla.
Lapho ugoba okhalweni, goba umgogodla kaninginingi. Lokhu ukunyakaza okuvame kakhulu "ukususwa kwesibazi" ekuhambeni kwansuku zonke kweziguli eziningi ezinezinhlungu ezisezingeni eliphansi. Ukwazi kuphela ukugoba umgogodla ngaphandle kokusebenzisa amandla ezinqeni, okungagcini nje ngokunciphisa ukusebenza ngokuzikhandla kwamandla, kepha futhi kuholela ekulimaleni.
Imisipha yezitho zomzimba womuntu iyavumelana ukukhiqiza ukunyakaza, kanti imisipha yesiqu kuqala idinga ukuphuka.
Izitho ezikhiqiza ukunyakaza kufanele zibe nesibilini esizinzile. Uma i-torso nayo iguquguquka kakhulu, njenge-canon ebekwe esikebheni, umphumela wokudubula ngokulambisa inganono akuyona nje uhla lokuhlaselwa okuncane (amandla aphansi amandla), kodwa futhi nesikebhe. Ukuhlukaniswa (ukulimala kwe-lumbar).
Ochwepheshe abaningi bezokuqeqesha basebenzise ngephutha indlela efanayo ukuqeqesha le misebenzi emibili ephikisanayo, okuholela ekusebenzeni kahle koqeqesho, ngisho nobuhlungu nokulimala.
Fingqa
Sicela ugcine lo mthetho engqondweni futhi uwusebenzise ngaso sonke isikhathi: siqeqesha umgogodla ukubhuleka, futhi siqeqesha amahlombe nezinqulu ukukhiqiza ukunyakaza. Ngiyethemba ukuthi uyakuqonda ukuthi umqeqeshi akuyena umuntu ongelona uhlanga olula kodwa onamalungu akhule kahle, futhi akusiye ophakamisa ibellbell ejimini. Ukuqeqeshwa kwamandla ukuphela kwento yokuzivocavoca ebhekiswe ngqo kuma-aesthetics womuntu. Kuyindlela yokulwela ukuthola ukulingana okuphelele phakathi komzimba nengqondo. Sidinga ukusebenzisa ulwazi lobuchwepheshe nobuchwepheshe obubucayi ukudala ubuciko nobuhle.
Isikhathi Iposi: Aug-08-2021