Romania deadlift - njira ntchito ndi ena nsonga

M'nkhani ino tikambirana mmodzi wa Zochita wotchuka kwambiri mu dziko la ojambula ndi powerlifting, anachita akatswiri ndi novices masewera amenewa.

Romania deadlift - ichi ndi chimodzi zokambirana ndi ofunika kwambiri kuphunzitsa minofu ya miyendo. Njira iyi ndi digiri mwachilungamo mkulu katundu wolemera hamstrings, poyerekeza deadlifts ndi zachikhalidwe, katundu chachikulu ndi funso pa ntchafu ndi matako, osati kumbuyo. Mofanana ndi Zochita zina mfundo yotero (moyo), Romania deadlift amakhala ndi ntchito ndi minofu zina zambiri m'thupi lanu, womwe ndi ng'ombe, trapezoidal, lumbar ndi ena. Pamene anaphedwa komanso ndi wolimba chitukuko minofu kumbuyo: latissimus minofu, mapiko, etc.

Pamene ndi zina maulalo, ichi ndi zoopsa. Choncho thupi zizichitidwa mwaukadaulo, ndi oyamba mwa ojambula ali osavomerezeka kuchita izo pachiyambi, monga Romania deadlift amafuna komanso wabwino thupi kukonzekera, sipangakhalenso analandira pa "periphery" a masabata 3-4.

Choncho, ngati inu kusankha kugwiritsa ntchito zolimbitsa thupi, kumbukirani malamulo otsatirawa kwa njira za:

1) Onetsetsani kuti angaubweze molunjika wanu. Izi ndi zofunika kwambiri. Apo ayi mukhoza mungavulale.

2) Romania Deadlift: zida ntchito. Kupita kumowako ndi mapazi ako za m'lifupi phewa kupatula (zala nthawi yomweyo ayenera ndikuyang'ana kumene), kutenga kugwira pang'ono onse kuposa m'lifupi phewa (ntchito raznohvata ndi m'goli potsegula minofu thupi lanu, makamaka trapezoidal, kumbukirani). Choncho, kutenga mtengo, kutenga sitepe kumbuyo kwa kauntala ndi kuyamba unakhota, kuwayika matako kumbuyo mpaka kuchimwa kumbuyoko, pamene kusunga molunjika ndi cholemba chake chaching'ono wa tsamba. Kenako vypryamtes ndi kubwerera kuyambira malo. Chitani ayenera kuchitidwa bwino, ndi omwera siteji kuweramira ndi zofunikira "patsogolo" miyendo.

3) chidutswa china cha malangizo - kugula nsapato ndi lathyathyathya yekha ndi chidendene kutalika osachepera, kuyambira muyenera mchirikizo wodalirika thupi lonse, ndipo sizingatheke ndi mapazi anakweza amenewa.

4) Kuti akwanitse kuchita masewera olimbitsa thupi tikulimbikitsidwa motere:

• Choyamba njira - ndi zochangamutsa kubwereza 10-12;
• 3 ntchito akanema wa reps 7-8 pa akonzedwa.

5) Ngati mukuona kuti kumbuyo kwanu anamaliza, ndi bwino kusiya ndi yeseraninso. Ngati ndi kosatheka kwa nthawi yachiwiri, kuchepetsa kulemera kukwezedwa.

6) Monga tanena Romania deadlift - imodzi yabwino ndi yothandiza kwambiri Zochita kuphunzitsa miyendo yanu. Ngati pamodzi anyonyomala ndi mwendo zhimom, ndiye pambuyo yochepa nthawi mudzaona chifukwa mphamvu ndi zikubweretsa, ndi kuchuluka kwa minofu misa. Komanso choona chodziwika: ena Zochita zikuluzikulu, kuphatikizapo Romania deadlifts, ali anakankhira kumasula testosterone mu magazi a anthu, amene kumawonjezera mlingo wa kukula kwa minofu. Komabe, kumbukirani kuti muyenera kuchita masewera olimbitsa thupi kwambiri. Analimbikitsa pafupipafupi - 1 nthawi pasabata n'cholinga choti minofu yanu kuchira kwathunthu. Kotero inu kuonetsetsa nokha Mwachangu yabwino workouts anu ndi onse ntchito awalandira. Ndi zofunika kuti painu anali munthu amene azisamalira ntchito kukhazikitsa, ndipo inu mukhoza kutsimikiza kutali zedi.