Ukufa kwesibhamu kuqhutshwa ikakhulu nge-bar kanye namacwecwe noma barbell ehleliwe. Ama-dumbbell angabuye asetshenziswe kepha umphumela ufana ne-squat dumbbell. Le ncazelo isebenzisa i-barbell. Izinguquko eziningana ezithuthukako zingenzeka ngezinye izikhundla zomlenze nezibopho.
Ngokuqondene nazo zonke izivivinyo, musa ukuphakamisa kakhulu ukuqala nokuyeka uma ubuhlungu buzwa, ikakhulukazi ngemuva. Khumbula ukuphefumula; ungabambi umoya nganoma isiphi isikhathi.
1 - Ukuqala Isikhundla
Imisipha yasebenza: ama- quadriceps (amathanga angaphambili), ama-hamstrings (ngemuva kwethanga), ama-gluteals (butt), aphansi emuva
Isikhundla somzimba
- Khetha i-barbell yesisindo esincane sokuqala.
- Beka ububanzi beenyawo ngaphandle kwekhasi, noma kungaphezulu kwalokho, ngezinzwani ezingaphansi kwebha. Izinyawo zikhomba ngqo noma zingakwazi ukuphuma kancane. Izithende kufanele zihlale zihlala phansi. Uma uphakamisa, i-bar izohamba eduze nezinsika futhi ingadla ngisho nokudla.
- Izandla kufanele zibekwe 'ngokubanjwa okuxutshwe' kwezisindo ezinzima kodwa ukugxila ngokweqile kulungile ngokulinganisa okulula. Ukubamba okuxubile kunesandla esisodwa esikubamba ibha nesandla esingaphansi kwesibha (esiphezulu) futhi ngakolunye uhlangothi sinesundu phezu kwebha (okukhulunywa ngayo). Isibopho esisezingeni elivamile sinezandla zombili ngezandla. Uma ungabona izimpande zezandla zombili, lokho kungukubamba ngokweqile.
- Isibopho singaba sikhulu noma sinciphise kubha. Isikhundla esivamile sokuqala siwuphawu oluphambene nendawo ehlangothini lwehlombe ngezingalo ngqo. Ukubamba kancane kungahle kulandele abanye abantu futhi ukuhlukumeza okubanzi kuyisimo esivumelekile. Ukubamba okujwayelekile kusebenzisa i-quadriceps (kunokuba iqede futhi ibuyele ngokubanzi) futhi ifaneleke kakhulu ukuphakamisa izinsimbi ezinkulu.
- Ikhanda (namehlo) kufanele libonise indawo engavumelani nomgogodla ongagudluki noma iphikisiwe ngokubonakalayo phezulu noma phansi, nakuba ukuthambekela okuncane kakhulu okungeyona into engavamile noma engaphephile lapho ubeka umzamo.
2 - Ukuhamba komzimba
- Qinisekisa imisipha yomzimba ngokuwashaya. Ngamamitha athalekayo emgodini, ugibela phansi, uguqa ngamadolo, futhi ubamba ibha ngokunyathelisa noma ukuxuba. Qaphela ukuthi ifomu lokuhlabela ibha lifana (kodwa lingalingani) ku-squat, elibuyele ngqo noma liguqulwe kancane futhi lingagcini emahlombe noma emgodleni.
- Ukuqonda ibha ngaphandle komugqa wamadolo. (Nge-Deadumoft ye-Sumo ehlukile izinyawo zihlukene kodwa izingalo ziyawa phansi, kuphela manje ngaphakathi kwamadolo.)
- Phakamisa ibha ngokunyakaza phezulu ngemilenze emadolweni. Qaphela ukuthi ungalokothi uphakanyise iziqhumane kuqala ukuze i-trunk iqhube phambili futhi emuva kugxile. Phummela ngaphandle kokuzikhandla.
- Ungazami ukudonsa ibha phezulu ngezandla. Izingalo zihlala zingaphansi kwezingcindezi ngenkathi zibopha ibha njengoba imilenze iphakamisa. Cabanga ngemilenze kanye namahlombe athuthela phezulu ngokubambisana ekhanda iphuzu lokulinganisa.
- Ibha kufanele idle imifino bese iphumula eduze kwethanga njengoba ufinyelela ukuphakama okugcwele. Phonsa amahlombe emuva ngangokunokwenzeka ngaphandle kokuguqula emuva.
- Yehlisa ibha phansi ukuze uqinisekise ukubuyela emuva ngqo. Ngesisindo esincane ungenza okuphindaphindiwe lapho uhlehlisa khona ibha ku-shin noma ngisho phansi bese uqondisa futhi ngaphandle kokukhulula ukubamba kwakho kubha. Lokhu akukona ngempela ukuphindaphinda kokufa. Kungcono ukuqhuba ukuphakama okugcwele bese uhlehla phansi bese uqala futhi ngokuma endaweni.
3 - Hlola Amaphuzu
- Uma uqala, sebenzisa ngesisindo esincane kuze kube yilapho ifomu lakho liyanelisa. Umqeqeshi womuntu siqu noma umqeqeshi wokuzivocavoca angakuhlola ifomu elifanele. Zijayeza esibukweni uma kunesidingo.
- Bamba imisipha yomzimba. Phummela ngaphandle kokuzikhandla. Ungabambeli umoya.
- Sebenzisa ukuxilonga okuxubile-ukuxhaphazwa ngezicathulo ezinzima kakhulu. Lokhu kuqinisekisa ukuthi izisindo ezinzima ngeke zisuke ezandleni. (Akuboniswa lapha.)
- Gcina emuva ngokuqondile ngaphandle kokugoqa emahlombe nasemgodleni. Gcina lezo zinyopho phansi, butt out.
- Ibha kufanele ihambisane eduze nomzimba ukuze kube nokusebenza kahle kokuphakama nokuphepha.
- Isihluthulelo senqubo yokuphakamisa abaqalayo ukuphakamisa ngemilenze hhayi izingalo namahlombe, nakuba indima yabo yokuzinza ibaluleke kakhulu.
Ukubulawa kwesibhamu kuvame ukungahoxiswa ngokuqeqeshwa kwesisindo somzimba jikelele, nakuba kuyisipesheli samandla we-powerlifters. Kwabesilisa nabesifazane abafuna ukwakha imilenze emihle nangemuva, lokhu kuhlasela kujoyina i-squat njengendlela yokuzivocavoca oyisiqalo futhi kungase kuhambisane nokufaka isikhala esinqunyiwe kulabo abathola ukulinganisa izinsimbi ezinzima ezingamaphesenti angenakulinganiswa.
Nikeza. Ama-Deadlifts angenye yezinkampani zami ezithandayo.