Kuyanda-Romanian - umsebenzi ngempumelelo ngenxa yokwanda ezinqeni futhi imisipha

ukunyukela Romanian - kuyinto umsebenzi ngempumelelo ngenxa yokwanda ezinqeni futhi engenhla imisipha emuva senyonga. Ngaphezu kwalokho, sikhula the imisipha phezulu futhi phakathi kwakhe, futhi usiza ukufeza esibonakalayo okucacile phakathi hamstrings nezinqe. Ukuzivocavoca Kunconywa kulabo sihlanganyele emidlalweni efana volleyball, basketball, Sprint ukugijima futhi ukweqa.

abulawe efanele

Technique obonisa "kuyanda-Romanian" nzima impela. Kodwa ukuze kuzuzwe imiphumela oyifunayo, kubalulekile ukuba unamathele kuso. Ngakho, thatha barbell kancane ebanzi kuka nehlombe isango ububanzi phezulu. Hands kufanele ngaleyo ndlela iqondiswe nasemuva futhi isebangeni okhalweni. Yima uqonde, kancane prognuv beqolo, emahlombe ibheke emuva, esifubeni sakhe.

I kwesilevu kufanele igcinwe parallel phansi, amadolo ame ngokuqondile, izinyawo ehlombe nobubanzi ngaphandle. Manje umoya ebambe ephansi emuva umkhombe, kancane emaceleni ukhalo emuva, futhi ngesikhathi esifanayo, sitsheke umzimba phambili. I boom esitshekile futhi kufanele bavuke kancane kancane ukuba bawe phezu imilenze, cishe ngokuthinta okhalweni, amadolo shins. Sitsheke umzimba nje emzimbeni ngeke parallel phansi. Grif induku kuziwa cishe maphakathi umlenze aphansi.

Uma ufika iphuzu impela umsebenzi, musa exhale, kodwa umane ushintshe yekuhambisa sandla futhi ubuyele isikhundla ukuqala. Ungakhohlwa ukusindisa ukugibela eguqa okhalweni futhi qinisa izibunu. Umoya kungenziwa kuphela uma udlulisa siyisinqumo esinzima kunazo zonke lift esiteshini. Lapho ukwenza ukuzivocavoca emgogodleni aguqe ngokwemvelo, imilenze iqonde, inhloko akusilo esitshekile. Fulcrum kufanele bawe back on izithende zakhe. Uma kungenjalo, kungase kudingeke ukuba usebenzise yomgogodla.

Izincomo ukuqaliswa ekusebenziseni

Phakathi ukubulawa kwabo lift Romanian kubaluleke kakhulu ukuqapha emuva - ke kufanele kube umugqa oqondile. Uma ukuthola kunzima ukugcina ephansi emuva umkhombe, kungcono uyeke, ngisho noma umzimba ayizange zifana kuya phansi. Akukho iphuzu ukuwa ngezansi nxazonke emuva, ngakho ukwandisa amathuba ubandlululo ukushayela futhi musa aqeqeshe imisipha ngemuva ethangeni.

kuyanda-Romanian noma silingo kudinga ngokuhambisa ibha ngezinyawo zakhe, kungenjalo kuyoba umsebenzi ehlukene, futhi umthwalo ziyokuwa kwamanye amaqembu kwemisipha. Uma umsebenzi wenziwa ngokuhambisana inqubo, mthwalo kanzulu ku phakathi futhi engenhla imisipha nezinqe. Ngakho ukuthi imisipha nezinqe zilayishwe nobukhulu, kudingeka sigcine imilenze zakho ziqonde futhi uzilungise emalungeni kwedolo. Yenza umzimba udinga phakamisa lemilenze ngqo - flexion nokwelulwa imilenze kunciphisa umthwalo lo hamstrings.

Ingabe singakwazi ukudonsa lezi barbell ngezandla zakho noma ngenxa lumbar umthwalo awe ezinqeni futhi emuva senyonga. imisipha umgogodla kufanele welulela, kodwa kuphela ukuze usigcine nokunyakaza. Asikho isidingo nzima bese ucindezela.

Izici umzimba

Kukhona umbono ukuthi ummango Romanian ukwenza kangcono ebhentshini noma platform kuya biceps femoral eside welulela, kodwa eqinisweni, amaphaphu enkulu kwenzeka okwamanje lapho bar phansi ezingeni maphakathi no-shin.