Akufa Ndodo: ntchito njira, thunthu ndi zolemba

Akufa kugwirizana - njira deadlift. kusiyana Aika ku ndodo chakale ndi miyendo nthawi zonse n'kupuma. kayendedwe udzachitika yekha likuvutika kumbuyo. "Samatha pa miyendo molunjika" Choncho thupi mChipangano. Iye ali mutu wachitatu - Romania chibaba. Apa zikuoneka udindo ankaimba ndi mizu zokambirana ndi bwino kwambiri za Romania weightlifters.

mwachidule

Zochita The yadaikidwa kuti uzichita ndi kukongola kwa ntchafu. Zimatanthauza m'munsi ndi imatengedwa kwambiri, koma ali osavomerezeka kuchita Chikoka akufa kalembedwe mphamvu. Zovuta kumafuna mafupa ambiri ndipo magulu minofu, koma udindo wa thupi limene wothamanga amachita izo amalenga katundu wolemera pa msana. Zochita Basic, omwe amafunika kusamalidwa, pang'ono, ndipo mmodzi wa iwo - chikoka akufa. Njira ntchito ayenera kukhala odziletsa ngati kuli kotheka.

zinchito Zochita

Link osati ndipamene hamstring lamanja, koma bwino kumalimbitsa gulu minofu. Chifukwa, anyonyomala ndi ntchito zina anachita ataimirira, wothamanga akuona wodzidalira. Chofunikanso ndi mfundo yakuti si kutsegula bondo olowa - katundu ndi anagawira pakati minofu ya miyendo. Ichi ndi chifukwa chakuti hamstrings zimathandiza kwambiri mu wosasunthika bondo, monga atolankhani ziziyenda msana.

Ntchito minofu ndi mafupa

Akufa deadlift, zipangizo ntchito chimene chimafuna ndende mkulu kukukhudza magulu angapo minofu. The ntchito yaikulu anachita ndi hamstrings ndi, koma katundu ndi analandiranso erectors ndi minofu gastrocnemius. N'chifukwa chake cholemera projectile ayenera kulola wothamanga kudzapeza kulamulira zonse kuyenda. Ngati izi sizichitika, katundu adzapita minofu zina ndi msana, zimene ziri mwamtheradi kwa chirichonse.

Chifukwa china kusamuka pansi pa ulamuliro - kutsegula bondo olowa. Palibe sayenera lomwa, chifukwa kungachititse kuti kuvulala kwambiri. Olowa pang'ono mpumulo, ndi opambana, kujambula katundu minofu, mawondo pang'ono. Katundu Musasiyeko minofu mu malo. Wosavuta ojambula lamulo kwambiri makamaka zolimbitsa thupi ili, ngati Chikoka akufa. Njira si ovuta, chinthu chachikulu - kusunga malamulo onse.

njira deadlifts

Chinthu choyamba chimene muyenera kutenga poyambira malo - kufika kwa projectile ndi kuika mapazi anu pang'ono kuchepera kuposa phewa (mukhoza kupeza pa phiri laling'ono, kuonjezera osiyanasiyana zoyenda). Ndiye kupinda miyendo pang'ono ndipo anawerama kukatenga barbell. nsinga ayenera pang'ono onse kuposa m'lifupi phewa. Anagwada mafupa a chiuno akhoza anapatutsa ku bwino kumbuyo. Ndi nthawi kukhazikitsa kuwuka. Pangafunike kupeza bwino ndi kulamulira malo mlingo kumbuyo. Sikuti kuwongola kwathunthu, katundu si anachoka pa malo. Ndicho kwenikweni zonse. Imangokhala yokha kubwereza zoyenda maulendo 10-15. chiwerengero cha chikuyandikira zonse, Mitandadza 3 mpaka 5.

zolemba

Njira deadlifts ophweka, koma ena mokoma, ndi kuphwanya tingayambe choipa kapena kungoti kupanda zotsatira. Tiyeni tione iwo:

1. Pa ntchito yonseyi ayenera kutsatira udindo womwewo wa miyendo. Iwo okha ndiwo ayenera pang'ono akunga pofuna kupewa overloading bondo olowa. Kunsi otsetsereka anapanga okha kumbuyo kwake. N'kudzandigunda mafupa a chiuno kumbuyo ngati n'kotheka, koma siziyenera bwanji miyendo unakhota.
2. Kuti katundu anatenga hamstrings, osati kumbuyo minofu, mapazi akhale phewa kale.
3. Post ndalama lolamulidwa mmene ndingathere kuchepetsa pansi. Pankhaniyi ayi jerks ndi "kusiya" izo.
4. Chisoni si Wopanda kumapazi, si deadlift tingachipeze powerenga, ndi chikoka akufa. Njira zolimbitsa thupi zimenezi zikutanthauza kuti khosi ndi lotayirira.
5. Mutu ayenera kuyang'ana patsogolo. Musaphwanye kuchepetsa izo ndi pamapindikira kumbuyo. Chifukwa, masamba ayenera kuchepetsedwa.
6. nsinga kungakhale komanso mosapita mobwerera, ndipo ngakhale pamodzi. Izi zidalira pa zizoloŵezi chitonthozo ndi katswiri.

Akufa kufuna atsikana. njira ntchito

Ntchitoyi chotchuka kwambiri mwa atsikana. Chinthu ndi chitichitira minofu kuti fairer kugonana chikondi. Mu nthawi yambiri Zochita ambiri konsekonse chifukwa amuna ndi akazi. Kuti Zochita zinthu monga akufa ndi samatha. Njira akazi ndi osiyana ndi njira anthu. Tingathe kuona kuti akazi amafuna kugwiritsa ntchito m'malo barbells dumbbells. Pankhaniyi, muyenera kuonetsetsa kuti manja anu sudzakhala lotayirira. Koma nsinga, komanso zimadalira zokonda.

mbali anatomical

Njira iyi ndi yaikulu chifukwa kukonza hamstring ndi zambiri kumbuyo lonse wa miyendo. Mu kusodza njira zina mu minofu yaitali kumbuyo, choncho usakhale wabisa ataphedwa kuyamba ntchito yonseyi monga hyperextension. Zingakhale bwino n'zosiyana hyperextension. Hamstrings kwambiri osati chifukwa cha kukongola komanso mphamvu mwendo. Izo nawo olimba a thupi mu ntchito zokambirana ina ubwenzi. Choncho kugwirizana akufa ayenera kulowa nkhokwe ya othamanga onse amene ndikufuna kulingalira miyendo amphamvu.

Bondo olowa ndi olemedwa, koma ndi chabwino, watanthauzo kayendedwe zilibe kuyambiransoko. Molunjika ndi kuyang'ana, kuyang'ana patsogolo, tiyeni katundu pa ndime msana, umene uli kale amagwira.

Pomaliza

Motero, tinganene kuti anthu amene akufuna kukhala amphamvu ndi bwino anayamba miyendo, wangwiro akufa chikoka. Njira zolimbitsa thupi zimenezi n'zomveka ndithu ngakhale kwa oyamba. Chinthu chachikulu - musaiwale za tipewe ngozi.