IsiRomania uBarbell Deadlift

I-Romanian barbell deadlift ingenye yezivivinyo eziphumelela kakhulu zokuthuthukisa imisipha yangemuva, imisipha kanye ne-glutes. Njengenjwayelo - lapho kusebenza kahle khona, kukhona ukulimala. Ukuziqeqesha ngalolu hlelo kumele kusondele ngokucophelela okukhulu. Ngemuva kwakho konke, ukhiye wokuqeqeshwa okuphephile inqubo efanele yokwenza ukuzivocavoca umzimba. Namuhla sizokhuluma ngaye, kanye namaphutha amakhulu kanye nezici zalolu hlelo lokufa lwaseRomania.

Izici nezinhlobonhlobo

Imvamisa, abaqalayo badida i-classic kanye ne-Romanian deadlift nge-barbell. (lapha ngokuningiliziwe ngazo zonke izinhlobo ze-deadlift nge-barbell). Ekuboneni kokuqala, ziyafana impela, kepha zinokuhlukahluka okuningi. Ifomu elijwayelekile le-deadlift lenziwa ekuqondeni kokunyakaza kusuka phansi kuya phezulu emilenzeni, kugobeke emadolweni. Isinqe siwela phansi ngokwanele maqondana phansi. Ngokuphindaphinda okulandelayo, ibha empeleni ithinta phansi. Ngokungafani nezakudala, ukubulawa kwabantu baseRomania kwenziwa ngokunyakaza okuphansi kuphela emilenzeni yezinga, futhi ibha yehliselwa kuphela maphakathi nomlenze ongezansi.

Umphumela osebenzayo no-static ukwamaqembu ehlukene emisipha, ngokuya ngohlobo olukhethiwe lwe-deadlift yaseRomania:

• Ngama-dumbbells. Kwenziwa ngokuya ngenqubo efanayo ne-deadlift yaseRomania ene-barbell. Ngasikhathi sinye, kubhekwa njengokuvivinya umzimba okuhlukumezayo futhi okungasebenzi kahle ngenxa yokwabiwa kwesisindo okungalingani emgogodleni.
• IsiRomanian single leg deadlift. Lolu hlobo lokuzivocavoca lwenziwa endaweni yomlenze owodwa - olwesekelayo. I-dumbbell ithathwa ngakwesinye isandla. Umzimba uncika phambili kulayini ofanayo naphansi, ume kancane kule ndawo isikhashana, bese ubuyela endaweni yawo yasekuqaleni.
• Isihluthulelo semilenze eqondile yaseRomania. Okuwukuphela kwesici esihlukanisayo kusuka ekufeni kweRomania yimilenze eqonde ngokuphelele ngaphandle kokugoba okuncane emalungeni amadolo ngesikhathi sokuzivocavoca.
• Isihluthulelo se-Romanian barbell. Lokhu kungukuzivocavoca okuhlangene. Kulesi sivivinyo, i-biceps femoris, i-extensors yangemuva, imisipha yesifunda se-lumbar kanye nemisipha ye-gluteal ibamba iqhaza ngamazinga ahlukahlukene.

Yimiphi imisipha ehilelekile?

Yimiphi imisipha esebenza ekufeni kwabantu baseRomania? Ukuzivocavoca umzimba kubhekwa ngokufanele njengenye yezinto eziphumelela kakhulu ekuthuthukiseni imisipha yethanga nasemuva. Imisipha esizayo nayo ifakiwe - i-gluteal ne-gastrocnemius.

Umthwalo Basic

Umthwalo omkhulu wokudonswa kweRomania uwela ku:

• imisipha ye-lumbar;
• iqembu le-muscle elingemuva kwethanga;
• imisipha ye-trapezius;
• ithanga i-quadriceps, i-gluteus maximus.

Umthwalo owengeziwe

Futhi, makube kuncane, kulayishwe imisipha elandelayo:

• i-anterior tibial;
• ophakathi nendawo kanye no-gluteal omncane;
• deltoid;
• amathanga we-adductor.

Isici esibalulekile se-deadlift yaseRomania umthwalo omkhulu emhlane ongezansi. Abaqalayo bayelulekwa ukuthi baqale baqinise imisipha yomhlane ongezansi nge-hyperextension. Ngaphezu kwalokho, uma kukhona ukulimala emuva, khona-ke kuwukuhlakanipha ukuyeka ngokuphelele lo msebenzi.

Ngesikhathi sokuqeqeshwa, kusetshenziswa amaqembu emisipha amakhulu kunawo wonke emzimbeni womzimba kanye nezisindo ezibalulekile. Ikhuthaza ukukhiqizwa kwamandla amakhulu, futhi ivuselele uhlelo lwe-endocrine futhi inyuse ukukhishwa kwe-hormone yokukhula, i-testosterone namanye ama-hormone e-anabolic egazini.

Indlela yokuzivocavoca umzimba

Ngokulandelayo, sizohlaziya ngokuningiliziwe inqubo yokwenza i-deadlift yaseRomania. Okokuqala, sincoma ukubuka yonke inqubo kuvidiyo.

Imithetho Eyisisekelo

Ngaphambi kokuqala ukufunda inqubo yokwenza into ebulala abantu baseRomania, kufanele ufunde eminye imithetho. Ukuhambisana nazo kuzokuvumela ukuthi uqeqeshe ngokuphepha nangempumelelo.

• Ukuqondiswa kokuhamba kokuvivinya umzimba kusuka phezulu kuye phansi. Ngakho-ke, kuzoba lula futhi kuphephe kakhudlwana ukungaphakamisi i-barbell phansi, ngokwesibonelo, njengakwi-deadlift yakudala, kepha ukuyifaka kuraki okhethekile we-barbell ezingeni le-pelvic.
• Izicathulo zilingana ematheni acabalele futhi abanzi. Ukuba khona kwesithende akufuneki. Ukuphakama kwesithende esivumelekile kungu-1 cm.Izicathulo kufanele zilingane kahle onyaweni. Uma izinzwani ezicathulweni zikwazi ukuphakama, ukungabi bikho kokusekelwa okuzinzile kungalimaza iqolo elingezansi.
• Ukubamba kuqondile. Ibha ithathwa phakathi, ebangeni elibanzi kancane ukwedlula amahlombe.
• Lapho wehlisa umzimba phansi, ibha kufanele isondele emilenzeni. Lokhu kuqinisekisa ukucindezeleka okufanele emisipha yomhlane ongezansi. Uma umthetho ungalandelwa, iqolo elingezansi lizovele "liphumule" ngesikhathi sokuzivocavoca.

Isikhundla sokuqala

Thatha indawo efanele ukuqala ukuvivinya umzimba:

1. Udinga ukusondela kubha cishe ekugcineni-kuya-ekugcineni ukuze ibha ilenge ngaphezu kweqakala. Izinyawo zihlukaniswe ububanzi behlombe, izinzwane zikhomba phambili ngqo. Ukubanjwa kuthathwa kumaphakathi - kubanzi kancane kunamahlombe.
2. Ngemuva kuqondile futhi kuqondile. Amahlombe ahlulwe kancane. Umzimba ushubile. Udinga ukususa i-projectile esitendini noma ukuyithatha phansi. Kuzona zozimbili izimo, ingemuva lihlala liqondile ngaso sonke isikhathi.
3. Isinqe sondliwa kancane phambili. Lokhu kuqinisekisa ukuma nkqo komzimba wonke.

Isikhathi sokufaka

Ngemuva kokuthatha indawo efanelekile yokuqala, umsebenzi oyinhloko wemisipha uqala:

• Umzimba uphakanyiselwa endaweni yokuqala ngaphandle kokunyakaza okungazelelwe namajezi.
• Ukuphakanyiswa kwebha kwenziwa hhayi ngokulungisa umzimba, kodwa ngokucindezela isisindo ngemilenze.
• Unyawo lucindezelwe phansi. Ngamandla, kodwa ngokushelelayo, phansi kubukeka sengathi kucindezelwe phansi, nomzimba uqonde.

Ukunyakaza okuguqukayo

Isilungisiwe endaweni ephansi isikhashana, umzimba ubuyela endaweni yayo yasekuqaleni:

• Umzimba uqala ukwehla. Kubalulekile ukuthi ngasikhathi sinye emuva kufanele kuhlale kuqondile, futhi izindwani zamahlombe nazo zacabaleka kancane.
• I-pelvis idonswa emuva, kodwa ngaphandle kwethambeka eliphansi. Kukhona ukungezwani emisipheni ebabazekayo nokwelula imisipha.
• Amalunga wamadolo ahleliwe kulo lonke ukuvivinya umzimba futhi ahlala endaweni yawo yasekuqaleni.
• Ibha ihamba kancane iqonde phansi ilethwe maphakathi nomlenze ongezansi. Ingemuva ayihlanganisiwe.

Amaphutha ajwayelekile

Ngokulandelayo, sizohlaziya amaphutha avame kakhulu lapho senza ukubulawa kwabantu baseRomania nge-barbell.

Ukuzingelwa emuva

Iphutha elijwayelekile phakathi kwabaqalayo nakuma-hobbyists. Ukwamukelwa kwaleli phutha elikhulu kuholela ekwehleni kokusebenza kwe-traction yaseRomania. Ngaphezu kwalokho, ukuzungeza emuva kungalimaza umgogodla.

Ithiphu: Lapho ibha isuswa phansi noma isuswa esitendini futhi isezingeni eliphakeme kakhulu, ingemuva kusamele lishube, futhi umgogodla uhlala ungaconsi phansi futhi uqonde ngokuphelele.

Isimo se-boom esingalungile

Imvamisa umsubathi umi kude kakhulu nebha. Ngenxa yalokhu, ingemuva lithola umthwalo owengeziwe ngesikhathi sokususa ibha esitendini noma ukuphakamisa phansi.

Ithiphu: Ibha kufanele ibekwe ngqo phezu kweqakala lomsubathi, okungukuthi, eduze kwemilenze ngangokunokwenzeka.

Ukuxega kwengalo endololwaneni

Ngesisindo esikhulu se-barbell, umgijimi uzama "ukusunduza" ibha ngokugoba izingalo ezinhlangothini zendololwane. Lokhu kungenxa yokuthi izandla nezingalo zomzimba aziqinile ngokwanele ukuxhasa lesi sisindo.

Ithiphu: Uma kuvela le nkinga, kungcono ukuthatha isisindo esilula noma usebenzise imichilo ekhethekile. Izinyathelo ezinjalo zizoqinisekisa ukulimala.

Ukubamba umoya

Leli phutha lingabonakala nganoma yikuphi ukuvivinya umzimba. Noma kunjalo, ngeke kube yinto engafanele ukukukhumbuza futhi ngokuphefumula ngesikhathi sokuqeqeshwa. Imisipha kufanele ihlale igcwele umoya-mpilo. Izinga lokukhula kwabo nentuthuko incike kulokhu. Ngaphezu kwalokho, ukubamba umoya wakho ngesikhathi sokuqeqeshwa kwamandla kungaholela ekushodeni komoya-mpilo, futhi ngenxa yalokho, ukulahlekelwa ukwazi.

Ithiphu: Akwamukelekile ukukhohlwa ngokuphefumula. Ukuphefumula komdlali ngesikhathi sokuzivocavoca kuhamba kancane, kujulile futhi kuyalingana. Ukuphefumula kwenziwa ngesikhathi somzamo omkhulu kakhulu wemisipha, futhi ukuhogela umoya kwenziwa okungenani.

Kuyaphawuleka ukuthi ukufelwa kwe-barbell yaseRomania kufanelekile kubasubathi bomzimba nabazimele. Ikakhulukazi amantombazane azowuthanda lo msebenzi. Ukuthobela inqubo yokuqeqesha kanye nemithetho ebalulekile yokwenza ukubulawa kwabantu baseRomania kuzokuvumela ukuthi upompe kahle imisipha ekhazimulayo, emuva kwethanga futhi uqinise imisipha yomhlane ongezansi.

Uma usenemibuzo mayelana ne-Romanian barbell deadlift, babuze kumazwana. Uthandile? Yabelana nabangani bakho kumanethiwekhi omphakathi! 😉

Bukela ividiyo: Deadlifts - 5 Most Common Deadlift Mistakes (May 2025).