I-deadlift yaseRomania ingenye yezindlela eziphumelela kakhulu ezenzelwe ukwakhiwa kwezinyosi ze-biceps namazinyo, ngenxa yokuthi kunconywa kubo kokubili amadoda nabesifazane. Umehluko omkhulu kusuka ekufeni okujwayelekile ukuthi umthwalo osemgodleni ophansi uyanciphisa kakhulu, okuyinto eyanciphisa kakhulu ingozi yokulimala kanye nobuhlungu ngemva kokuqeqeshwa.
Ukufa kwe-Romanian nokuhlukana kwayo kusuka ekufeni ekugcineni kwemilenze eqondile
Ukufa noma ukufa okusemilenzeni eqondile kwenziwa nge-flat back futhi, njengoba usuqagele kakade kusukela egameni, emilenzeni eqondile. Ikhulu kakhulu imithwalo yemilenze nengemuva, okwenza lo mkhuba ubaluleke kakhulu ezinkimbinkini eziningi.
Esifweni sokufa kweRomania imilenze kufanele iguqulwe kancane, futhi emuva - kuhle. Lokhu kuhlaselwa kuhilela uhla oluncane lwemisipha yokusebenza: kuphela ama-hamstrings kanye ne-gluteus. Uma ufuna indawo esikhundleni sokufa okufile, isiRomania akuyona inketho. Kuthatha umthwalo ohluke kakhulu: okuncane futhi wendawo.
Ukufa kwe-Romanian ngokumelene nezinkinga zenkinga
Abesifazane banconywa ukufa kwe-Romanian, ngoba kuhloswe ukunikeza isimo esihle emasothini nasemhlane wethanga, okuyinto evame ukuba yinkinga. Le ndawo ayishintshi nhlobo, uma senza okuyisisekelo, ngoba kulo mthwalo usatshalaliswa empandeni ngenye indlela.
Yingakho abanye abesifazane abenza lo msebenzi, bathi banganiki imiphumela. Inkinga ayikho ekusebenziseni, kodwa eqinisweni ukuthi inqubo yakhe iphulwa. Ngempela, ngokusebenza okulungile, imiphumela efana nezintambo eziqinile nezintambo ngeke zikugcine ulinde!
Indlela yokufeza kahle izifiso zeRomania?
Ukubulawa ngokufanele kwesimiso sokufa kuyisimo esiyinhloko nesimpoqo. Uma wenza ukungalungi ekwenzeni lo msebenzi, awusongeli ukulimala kuphela, kodwa futhi kunomthelela okwanele emaqenjini amahloni adingekayo - okungukuthi, kwenza ukuqeqeshwa kungasebenzi kahle kakhulu. Ngeke sivumelane namaphuzu, indlela yokwenza kahle ukudonsa ngohlelo lwaso lwesiRomania:
- Vuka ngokuqondile, usakaze amahlombe akho.
- Faka izinyawo zakho kancane kunomkhawulo wamahlombe akho, ukugoqa kancane ngamadolo akho.
- Hlelela emuva ngokuqondile ngqo (lokhu kuyadingeka!).
- Ukuqonda ibha yebha (ukuzibamba), ukusabalalisa izingalo zakho kancane kunamahlombe akho (ngendlela, i-Romano stanovyu idonti ingenziwa ngezingqungquthela, kodwa entanyeni kulula ukugcina izandla zakho ebangeni elidingekayo).
- Qondanisa kahle.
- Thatha umoya ojulile futhi kancane kancane uncike phambili. Gcina emuva emuva, ngqo. Ukuze wenze lokhu, thatha isifuba emuva, njengokungathi ufuna ukuhlala esihlalweni.
- Uma kuguqulwa kubalulekile ukubamba ibha yebha eduze nomnyango wangaphambili wemilenze, hhayi nje phambi kwakho.
- Uma induku ifinyelela ezingeni lamadolo noma phakathi kwethole, ngokushesha uqale ukuhamba kancane kancane.
- Exhale ngemuva kokudlula ingxenye eyinzima kakhulu yokuphakamisa ibha.
Le nguqulo ye-deadlift ivikela umhlane wakho ophansi, yingakho kubaluleke kakhulu ukwenza umsebenzi ngokubuyisela ngokuphelele. Uma ufuna ukunciphisa ibha ngezansi kwamadolo, kodwa ukwelula akukuvumeli ukuba wenze lokhu, ungafinyeleli ukuphakama okufisayo kokunyakaza ngokuguquguqula emuva kwakho!
Lokhu kusebenza akuyona enye yezinto ezilula, ngakho ungazami ukuqeqeshwa kokuqala ukwenza ukuphindaphinda okungama-20 ngezindlela ezingu-3-5. Uma unomuzwa wokuthi awusenamandla okugcina umhlane wakho uqonde - lo msebenzi kufanele ume ngokuphuthumayo! Uma ukukhathala kukuthola ngokushesha, zama ukungeza ekunciphiseni kwakho imizimba elula yokuthuthukiswa kwemisipha yangemuva.