Deadlift Romanian - ukusebenza amasu kanye amanye amathiphu

Kulesi sihloko sizoxoxa omunye izivivinyo ethandwa kakhulu emhlabeni sawo esiningi futhi Powerlifting, eyenziwa kokubili ochwepheshe kanye izimfundamakhwela ziyaye kulezi ezemidlalo.

Romanian deadlift - lokhu ingenye izivivinyo eyisisekelo kunazo ukuqeqesha imisipha imilenze. Lokhu kuyinto degree kahle eliphezulu ilayisha hamstrings, njengoba kuqhathaniswa deadlifts classical, umthwalo oyinhloko umbuzo emathangeni nezinqe, hhayi ngemuva. Njengezinye umzimba sebhithi enjalo (eziyisisekelo), deadlift Romanian kuhilela umsebenzi nezinye izicubu eziningi emzimbeni wakho, okungukuthi, ithole, trapezoid, lumbar nabanye. Lapho-ke isahlulelo futhi ukuthuthukiswa esitebeleni of the imisipha emuva: imisipha latissimus, amaphiko, njll

Njengezinye izinhlobo izixhumanisi, lokhu kubuye esibuhlungu. Ngakho-ke, umsebenzi kufanele kwenziwe ngokomthetho, futhi Wabasaqalayo sawo esiningi is hhayi Kunconywa ukuba sikwenze ekuqaleni, njengoba deadlift Romanian kudinga futhi ukulungiselela kahle ngokomzimba, lapho ingatholakala ngesikhathi "azungeze" 3-4 amasonto.

Ngakho, uma unquma ukusebenzisa lesi sivivinyo, khumbula le mithetho elandelayo ukuze inqubo:

1) Qiniseka ukugcina emuva zakho ziqonde. Lokhu kubaluleke kakhulu. Kungenjalo, ingase wena abalimala.

2) I-Romanian Deadlift: imishini ukusebenza. Iya ibha ngezinyawo zenu mayelana ehlombe ububanzi ngaphandle (izinzwane ngesikhathi esifanayo kufanele ngifuna kwesokudla), thatha a bamba kancane ebanzi kuka ububanzi ehlombe (usebenzisa raznohvata kuyinto engalingani ukulayisha izicubu emzimbeni wakho, ikakhulukazi trapezoid, khumbula). Ngakho, ukuthatha okuthunyelwe, thatha isinyathelo emuva kwikhawunta bese uqala ukuba goba, obeka izibunu emuva iphuzu kuka ngemuva, ngenkathi ugcina iqonde emuva inothi kancane ukudla. Ngemva kwalokho vypryamtes bese ubuyela ukuqala isikhundla. Ukuzivocavoca okufanele kwenziwe kahle, kanye nomgoqo wenyukela nakho enyakazayo esiteji kuyadingeka ngokuthi "abaholayo" imilenze.

3) Enye yisiyalo - uthenga izicathulo nge flat iyodwa futhi isithende ukuphakama okungenani, njengoba udinga ukwesekwa esinokwethenjelwa kwayo yonke indikimba, futhi ayikwazi kwafezwa izinyawo ephakanyiswe lo mphumela.

4) Ukuze afeze umsebenzi Kunconywa kanje:

• Indlela Yokuqala - elifudumele-up ezinikezwa 10-12;
• 3 amasethi zokusebenza 7-8 rep isethi ngayinye.

5) Uma unomuzwa wokuthi emuva kho sebenzi phathelana oyindilinga, kungcono uyeke bese uyazama futhi. Uma kungenakwenzeka okwesibili, ukwehlisa isisindo kususwe.

6) Njengoba kushiwo ngenhla, deadlift Romanian - omunye izivivinyo engcono ephumelela kunazo sokuqeqesha imilenze yakho. Uma kuhlangene squats nasemlenzeni zhimom ke emva esifushane uma kuqhathaniswa nesikhathi uzobona umphumela ngendlela amabutho kuphakamisa, futhi ukwanda yemisipha. Eqinisweni Yaziwa: ezinye izivivinyo eziyisisekelo, kuhlanganise deadlifts Romanian, ayaduduleka ukukhulula testosterone egazini labantu, okuyinto kwandisa izinga kwemisipha ukukhula. Nokho, khumbula ukuthi akufanele benze umsebenzi kakhulu. imvamisa ezinconyiwe - 1 isikhathi ngesonto ukuze anikeze imisipha yakho ukuze alulame ngokugcwele. Ngakho ukuqinisekisa ngokwakho nekusebenta best of ukusebenzisa kwakho futhi wonke umsebenzi okulondolozwe kubo. Kuyinto efiselekayo ukuthi eceleni wena ndoda wayezowabheka ekusebenziseni ukuqaliswa, futhi kungenzeka nawe ukuthathelwa umshuwalense ngangokunokwenzeka.