Yeyiphi Imisipha Ngaba Ukufa Kusebenza?

Umxholo

• Izibonelelo zokufa
• Zingaphi izinto zokubulala abantu ekufuneka uzenzile?
• Uyenza njani into yokufa
• Umahluko wokufa
• Ukufa kukaRomania
• Umatshini wentambo weRomanian deadlift
• Loluphi olunye uqeqesho olusebenza kumaqela emisipha afanayo?
• I-kettlebell swing
• I-Pistol squat kwi-Bosu
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Izibonelelo zokufa

I-deadlift ngumsebenzi wokudibanisa apho i-barbell enesisindo iqala phantsi. Oku kwaziwa ngokuba “sisisindo esifileyo.” Iphakanyisiwe ngaphandle kwesantya, inika igama lomthambo igama layo.

Ukufa kuqeqesha amaqela amaninzi emisipha kubandakanya:

• imisipha
• glutes
• umva
• isinqe
• undoqo
• trapezius

Ukwenza i-deadlift, uya kuthatha i-barbell nge-flat back usebenzisa isinqe sakho ukutyhalela umva ukuze wenze intshukumo.

Ukubulawa kwabantu kunokuba luncedo kuba kukuzilolonga okusebenzayo ukomeleza amaqela amaninzi emisipha ngaxeshanye.

Zingaphi izinto zokubulala abantu ekufuneka uzenzile?

Inani leempahla zokufa ekufuneka uzenzile zixhomekeke kubungakanani besisindo osisebenzisayo.

Ukuba ukwinqanaba lomzimba eliphambili, uyakufuna isixa esinzima sobunzima ukuze uxhamle ekufeni. Ukuba kunjalo, yenza i-1 ukuya kwi-6 yokubulala abantu ngeseti nganye, kwaye wenze iiseti ezi-3 ukuya kwezi-5, uphumle phakathi.

Ukuba umtsha ekufeni kwaye ugxile ekufumaneni ifom echanekileyo kunye nobunzima obuphantsi, yenza i-5 ukuya kwi-8 yokubulala abantu ngokuseta. Sebenza indlela yakho ukuya kwiiseti ezi-3 ukuya kwezi-5.

Khumbula, ifom echanekileyo ihlala ibaluleke ngaphezu kwenani leeseti. Yenza i-deadlifts engekho ngaphezulu kwama-2 ukuya kuma-3 amaxesha ngeveki, ukuvumela izihlunu ixesha elaneleyo lokuphumla phakathi kokuzivocavoca.

Uyenza njani into yokufa

Ukwenza i-deadlift, uya kufuna i-barbell esemgangathweni engama-45. Ukufumana ubunzima obungaphezulu, yongeza i-2.5 ukuya kwi-10 yeepawundi kwicala ngalinye ngexesha. Ubungakanani bobunzima obusetyenzisiweyo buxhomekeke kwinqanaba lakho lokuqina. Qhubeka ukongeza ubunzima kuphela emva kokuba ufunde ifom echanekileyo.

1. Yima ngasemva kwebarbell kunye neenyawo zakho ububanzi bamagxa. Iinyawo zakho kufuneka ziphantse ukuchukumisa ibha.
2. Gcina isifuba sakho siphakamisiwe kwaye sibuyele esinqeni sakho kancinci ngelixa ugcina umva ngqo. Bend phambili kwaye ubambe i-barbell. Gcina enye intende ijonge phezulu kwaye enye ijonge ezantsi, okanye zombini izandla zijonge phantsi ekubambeni kakhulu.
3. Njengoko ubamba ibha, cinezela iinyawo ngokuthe tyaba emgangathweni kwaye uzike isinqe sakho umva.
4. Ukugcina umva othe tyaba, tyhala isinqe phambili kwindawo yokuma. Gqiba umile imilenze yakho ithe tye, amagxa ngasemva, kunye namadolo phantse atshixelwe ngaphandle. Ibha kufuneka ibanjwe ngeengalo ezithe tye kancinci ezantsi kunokuphakama kwesinqe.
5. Buyela kwindawo yokuqala ngokugcina umqolo uthe tye, ukutyhala isinqe sakho umva, ukugoba amadolo, kunye nokuchopha de ibar ibe semhlabeni.
6. Phinda umthambo.

Cwangcisa i-1 ukuya kwi-6 ye-reps, kuxhomekeke kubungakanani besisindo osiphakamisayo. Yenza iiseti ezi-3 ukuya kwezi-5.

Umahluko wokufa

Ukufa kukaRomania

Lo msebenzi uyafana nokubhubha kwendabuko, kodwa waziva kwimisipha.

1. Qala nge-bar kwinqanaba le-hip kwaye uyibambe ngeentende ezijonge ezantsi. Gcina amahlombe ngasemva kwaye umva wakho uthe nkqo. Umqolo wakho unokugoba kancinci ngexesha lokuhamba.
2. Gcina ibha kufutshane nomzimba wakho njengoko uyithoba kwiinyawo zakho, ukutyhala isinqe sakho umva kulo lonke intshukumo. Imilenze yakho imele ithi nkqo okanye igobe amadolo kancinci. Kufuneka uve intshukumo kwimisipha yakho.
3. Qhuba iinyonga zakho phambili ukuze ume ubude, ugcine i-barbell phambi kwamathanga.

Umatshini wentambo weRomanian deadlift

Ukuba usaqala kwaye awufuni ukusebenzisa ubunzima, zama ikhefu lentambo. Sebenzisa umatshini wentambo ngentambo ekuphakameni okuphantsi kwindawo yokumelana naphakathi.

1. Bamba intambo kwisandla ngasinye kwaye ume ngeenyawo ububanzi bamagxa.
2. Gobela amadolo kancinci kwaye ugobe phambili esinqeni. Vumela ukumelana nekhebula ngokuthe ngcembe ukutsala izandla zakho ngaphezulu kweenyawo zakho.
3. Yandisa esinqeni kwaye ubuyele kwindawo yokuqala, ume mde.

Loluphi olunye uqeqesho olusebenza kumaqela emisipha afanayo?

Le mithambo ilandelayo zezinye iindlela zokubulala abantu. Basebenza ngamaqela emisipha afanayo.

I-kettlebell swing

Izixhobo eziyimfuneko: Kettlebell

1. Qala ngeenyawo zakho ububanzi bamagxa. Beka i-kettlebell emgangathweni phakathi kweenyawo.
2. Gcina umqolo ocekeceke kwaye ujikeleze phambili ngeenyawo zakho ukugoba kwaye ubambe i-kettlebell ngezandla zozibini.
3. Gcina umqolo wakho uthe tye kwaye iinyawo zicaba phantsi. Tsala i-kettlebell emva phakathi kwemilenze yakho.
4. Cofa isinqe sakho uye phambili kwaye ubuyise amadolo akho emva ukuze uvelise amandla. Swayita iketile yentsimbi phambili komzimba wakho. Intshukumo kufuneka ize kumandla emilenzeni yakho, hayi emagxeni akho. Le ntshukumo yokuqhuma kufuneka iqhube i-kettlebell kwisifuba okanye ukuphakama kwamagxa.
5. Qinisa izihlunu zakho zesisu kwaye uqinise ingalo yakho kunye nezihlunu zamagxa ukuze ume kancinci apha ngasentla ngaphambi kokutsala i-kettlebell ibuyele ezantsi emilenzeni.
6. Yenza i-12 ukuya kwi-15 yokutshintsha. Sebenza ukuya kwiiseti ezi-2 ukuya kwezi-3.

I-Pistol squat kwi-Bosu

Izixhobo ezifunekayo: Umqeqeshi webhalansi waseBosu

1. Beka umqeqeshi webhalansi waseBosu emhlabeni, icala elithe tyaba phezulu. Beka unyawo lwakho lwasekunene embindini wecala elisicaba leBosu.
2. Yolula umlenze wakho wasekhohlo kwaye uwuphakamise uphume phambi komzimba wakho.
3. Ukulinganisela emlenzeni wokuma ngelixa ugoba idolo kwaye unciphise umzimba wakho ngokukhawuleza kwi-squat. Gcina ubunzima bomzimba wakho kwisithende, kwaye, ngomqolo wakho uthe tye, yiya phambili.
4. Cinezela i-glute yakho yasekunene kwaye ume ukuze ubuyele kwindawo yokuqala.
5. Yenza i-5 ukuya kwi-10 reps ngomlenze omnye. Emva koko tshintshela kumlenze wasekhohlo uze uphinde. Sebenza ukuya kwiiseti ezi-3.

Unokwenza lo msebenzi emhlabeni ukuba ukulinganisa kwi-Bosu kuhambele phambili.

Yise kude

Ukufa kwabantu ngumsebenzi ocelomngeni wokuqhuba kakuhle. Ukuba ungowomthambo, sebenza nomqeqeshi okanye umntu osebenza qete. Banokubonisa ubuchule obuchanekileyo. Yenza umqeqeshi abukele ifom yakho ukuqinisekisa ukuba wenza umthambo ngokuchanekileyo.

Nje ukuba ube nefom echanekileyo, unokuziqhelanisa nokufa rhoqo njengenxalenye yomthambo wakho. Soloko uthetha nogqirha wakho ngaphambi kokuba uqalise irejimeni yokomelela komzimba.