Ingxenye enzima kakhulu emuva ukuyithuthukisa iphakathi nendawo. Le ndawo yakhiwa izingxenye eziphakathi nezingemuva zomsipha we-trapezius. Ukuze "ulayishe" kahle le ngxenye, kuyadingeka ukugxila kakhulu ngangokunokwenzeka ngalo mzuzu wokuletha ama-blade ndawonye ngesikhathi sokufakwa. Lokhu kunzima ukukwenza, futhi kufanele ugxile ekuphindweni ngakunye kwe-deadlift, uzama ukuhambisa umthwalo kusuka kuma-lats uye maphakathi nomhlane. Ngenhlanhla, kunendlela elula futhi eyonga amandla yokuthuthukisa imisipha yakho yaphakathi nengemuva - emi imigqa ye-barbell. Lo msebenzi wenziwa ngobuchwepheshe kangakanani nokuthi imaphi amaphutha abagijimi abaqalayo abavame ukuwenza lapho bewenza - sizotshela kule ndatshana.
Izinzuzo zokuzivocavoca umzimba
Lokhu kuvivinya kubizwa ngokuthi yi-barbell donsa ngemuva, ngamanye amagama - i-Lee Haney deadlift. Yilo msubathi wodumo ovela emhlabeni wokwakha umzimba othathwa "njengomsunguli" walolu vivinyo okukhulunywa ngalo.
Ngokumangazayo, umugqa we-barbell usebenza ngaphezu kwezidingo zobuhle zamajaji okwakha umzimba. Iqiniso ngukuthi imisipha ehlobene nendawo engena ngaphakathi kuvame ukucatshangelwa kubantu abahola impilo yokuhlala phansi. Futhi, maphakathi emuva kuvaliwe ngokungapheli kubamele ubuchwepheshe obuthile - ama-jeweler, ama-violin, ama-accountants, ama-programmers. Lokhu kuholela ekusakazeni kwegazi okungahambi kahle kule ndawo, ngakho-ke - kokwephulwa kwegazi kumgogodla we-thoracic.
Khumbula ukuthi kuphakathi nendawo lapho kutholakala khona okunamathiselwe kwezimbambo ezakha isifuba. Ngakho-ke, i-intercostal neuralgia, umuzwa ongapheli wokushoda komoya, ubuhlungu emgogodleni we-thoracic kungenzeka.
Ngaphezu kwalokho, izingxenye eziphakathi neziphansi ze-trapezium, kanye ne-delta engemuva, biomechanically "qondanisa" ibhande lehlombe eliphezulu maqondana nokwabiwa kwesisindo sakamuva phezu kwesifuba. Kusho ukuthini? Ngokuncipha kokuxakaniseka kwemisipha okusohlwini, amalunga ehlombe aya phambili, ngaphansi kwesenzo sokudonswa kusuka emisipheni yamapectoral emincane nemikhulu.
Kungabonakala, yini embi kangaka? Ngalesi sikhundla somzimba, isisindo sebhande elingaphezulu lehlombe liwela ku-vertebra yesikhombisa yomlomo wesibeletho, futhi lokhu nakanjani kuholela ku-hyperlordosis yomgogodla womlomo wesibeletho. Yilesi sifo okuyisona sizathu sekhanda elibuhlungu, ukuwohloka kobukhali, ikhanda elingapheli.
Futhi ngokunembile ukuze sivimbele lezi zimo, kufanele sithuthukise imisipha yesikhala esingaphakathi. Futhi indlela elula yokwenza lokhu ukudonsa i-barbell ngemuva kwakho ngenkathi umile.
Yimiphi imisipha esebenzayo?
Siyethemba ukuthi esigabeni esedlule sikwazile ukukuqinisekisa ngezinzuzo zokuzivocavoca okunje ngomugqa wensimbi ngemuva. Futhi ukuze ekugcineni uqede ukungabaza kwakho mayelana nokuthi ungakufaki noma cha ukuzivocavoca ohlelweni lwakho lokuqeqeshwa, funda ngokucophelela ukuthi imiphi imisipha esebenza lapho wenza umugqa we-barbell ngemuva kwakho:
- ingxenye ephakathi nendawo ephansi yemisipha ye-trapezius;
- imisipha elele kakhulu ye-rhomboid;
- izinyanda ezingemuva zemisipha ye-deltoid;
- izinyanda ezinde zemisipha ye-biceps yezingalo, imisipha ye-brachioradial ibandakanyeka ngokungaqondile.
© Makatserchyk - stock.adobe.com
Inqubo yokwenza
Indlela efanele yokwenza umugqa we-barbell ngemuva kwakho ngenkathi umile ibukeka kanjena:
- Sibeka i-barbell kuma-rack ezingeni lezintende zezandla ezehlisiwe.
- Sima sifulathele ibha, sibambelele - kububanzi behlombe.
- Ngokunyakaza okulawulwayo, susa i-barbell kusuka kuma-racks, ulethe kancane i-pelvis phambili. Ngaphandle kokusabalalisa izindololwane ezinhlangothini, zidonse. Ngesikhathi esifanayo, amahlombe ehlombe ahlanganiswa.
- Sibuyisa kahle i-projectile endaweni yayo yasekuqaleni. Izindololwane zihlala zifana.
Ngemuva kokuphindaphinda okungu-12-15, kufanele uzizwe sengathi othile ushaye ibhaluni phakathi kwamahlombe akho. Kuwo wonke lo msebenzi, umuzwa wokungezwani kufanele ugxile ikakhulu phakathi kwamahlombe. Imizwa efana "nokukhasa okukhasa" ingavela.
Ukuze wenze lo msebenzi ngokufanele, akufanele uwudidanise nama-barbell shrugs. Kuma-shrugs, awugobisi izindololwane zakho, ukuvivinya umzimba kuncishisiwe ukuze unyuse amahlombe, ukuphakama kokuhamba kwe-projectile kuncane kakhulu. Ngokuphambene nalokho, ku-Lee Haney deadlift, kufanele ugobe izindololwane zakho, uzama ukuhambisa ukugcizelela kusuka phezulu kwetrapezoid kuye maphakathi nomhlane.
Amaphutha ajwayelekile okuqala
Ububanzi bokunyakaza abukhulu kakhulu. Azikho izindlela eziningi kakhulu zokunyakaza kwe-barbell noma. Kepha, naphezu kwalokhu, noma ku-barbell donsa ngemuva, kungenzeka amaphutha, alinganise zonke izinzuzo zomsebenzi ochazwe. Kunamaphutha amathathu ajwayelekile:
- I-deadlift yenziwa ngamandla we-biceps. Kulokhu, ukuzivocavoca akusizi ngalutho, ngaphezu kwalokho, ingozi yokweqa isigxobo sangaphakathi se-capsule yejoyini ehlangene iyanda.
- Izindololwane ziyahlukana. Ngephutha lobuchwepheshe elinjalo, i-thoracic kyphosis iyanda, idala izinkinga eziningi ezichazwe ngenhla. Le ndlela idikibele kakhulu njengoba ingaba yingozi.
- Isisindo eseqile sisetshenziselwa ukuvimbela ukuzivocavoca okugcwele. Futhi, ukuzivocavoca akusizi ngalutho ngokuphelele uma kungenziwanga ngobubanzi obugcwele. Akukho amplitude - akukho kuhileleka kwemisipha yokusebenza ngakho-ke, awukho umphumela olindelekile. Umbhali we-deadlift ngemuva ngemuva, u-Lee Haney, wenze lo msebenzi ngesisindo sama-40 kilograms. Ngakho-ke, kungakuhle ukuthi uqale ukuqeqeshwa nge-bar engenalutho bese udonsela emuva ngemuva ekugcineni kokuzivocavoca ngemuva.
Qeqesha ngokuhlakanipha! Yiba nempilo!
