Intshatsheli yokuphakamisa iintsimbi nge-Olimpiki yabelana ngebali lakhe:
Uthe akazange abeke irekhodi lehlabathi ngaphambili ngokulimala komqolo, kwaye ngoku usete iirekhodi ezi-3 zehlabathi. Inkqubo yokuhamba embi ngaphambili yakhokelela ekonzakaleni okuphindaphindayo esinqeni kwaye iphantse yamonakalisa umsebenzi wakhe wezemidlalo. Emva kwexesha, emva kokucingisisa nzulu, waguqula ukwenzakala kwaba ngutitshala obalaseleyo, kuba ukwenzakala kwamnyanzela ukuba afumane izakhono ezigqibeleleyo.
Xa waqala ukuqeqesha "ngeendlela ezigqibeleleyo", ukusebenza kwakhe kwaphakama, waphula irekhodi lehlabathi elibekwe nguye kabini ngokulandelelana. Xa kuthelekiswa nokuthatha umhlala phantsi ngenxa yokwenzakala, usebenzisa umonzakalo njengamafutha ukuseta kwakhona imigaqo kunye nokuphucula ukusebenza kwakhe kwezemidlalo.
Nokuba ngumqali okanye imbaleki eqeqeshiweyo, abantu abaninzi banesimo sengqondo sokungakhathali kubuchule babo boqeqesho oburhabaxa.
Ukuphinda iphethini yesenzo esineziphene ixesha elide ekugqibeleni kuya kubangela umonakalo. Ukuba awuyilungisi intshukumo yakho emva kokonzakala, lonke uqeqesho lilingana nokufumanisa isiva. Abantu abaninzi bayayinyamezela intlungu yokwenzakala kwaye bachitha ixesha elininzi beziqeqesha ngonyamezelo olumangalisayo, kodwa ukusebenza kwabo kuyehla, kwaye ekugqibeleni banyanzelwa ukuba bayeke umsebenzi wabo wezemidlalo.
Ukungaqondwa kakuhle koonobumba kunye nokufa
Xa kuziwa ekufeni nasekufeni, abantu abaninzi bacinga ukwenzakalisa isinqe namadolo.
Ke kunqabile ukuba ubone iiracks zasimahla kwiindawo zokuthengisa, kwaye uninzi lwazo lusebenzisa uSmith endaweni yeerack squat. Abathengi bayathanda ukuqeqesha ngezixhobo ezizinzileyo. Emva kwayo yonke loo nto, kutheni ungabinakho ukulugqiba uqeqesho ngaphandle kokuba udinwe kangaka?
Ngokumalunga nokuba loluphi uhlobo lwesiphumo olunokufikelelwa, khange baqwalasele.
Igama elihlala lithethwa kuqeqesho yile: akukho zinyathelo zimbi, kuphela ngabantu abangakwaziyo ukuziqhelanisa.
Ukuba ubuza umqeqeshi ovuthiweyo oshukumayo ziindleko, ngokuqinisekileyo uya kuncoma i-squats kunye ne-deadlifts.
Apha "ukusebenza ngempumelelo kweendleko" kubhekisa ekwandiseni ukhuseleko nokusebenza. Isizathu sokuba abantu abaninzi bonzakale rhoqo ngexesha loqeqesho kukuba ebesoloko eziqeqesha ngeentshukumo ezinesiphene.
Xa uninzi lwabantu luceba, iimpundu ziyaqhwanyaza, amadolo ayaqengqeleka, kwaye i-barbell ihamba gwenxa. Baye kuqeqesho olukhaliphileyo ngaphandle kweenkcukacha zesenzo, kwaye ekugqibeleni bakhalaza ngezenzo ezimbi emva kokonzakala.
Ufuna ukwenza i-squat esemgangathweni, zininzi iinkcukacha kwisenzo.
-Okokuqala, ulwakhiwo lwe-bony lwelungu le-hip kufuneka livavanywe ukumisela umgama wokuma, onokuba luncedo ngakumbi ekulawuleni ukudibana kwamadolo kunye nokunciphisa uxinzelelo ngexesha loqeqesho.
-Ukuvavanya amandla e-dorsiflexion, rigidity engundoqo, i-thoracic spine kunye ne-hip flexibility ukuqinisekisa umgangatho wokuhamba.
-Ukusebenzisa iindlela zokuphefumla, ukuba ungene njani kwaye uphume kwibha, kwaye ulawule indlela ethe nkqo ye-barbell xa uqhekeza ukukusindisa kwiintlungu.
-Kokugqibela, ukusuka kuqeqesho lokuncedisa njengehenjisi yehip, ibhokisi squat, squash goblet njalo njalo, ngokuthe ngcembe ukuqhubela phambili kumgangatho oqhelekileyo.
Ndibonile abantu abaninzi abanokucofa ubunzima obuninzi kodwa babe neentshukumo ezinzima. Olu hlobo loqeqesho lokuzenzakalisa lwenza abantu bancome isibindi sakhe, kodwa ayilunganga ukufunda.
Imithetho yoqeqesho engakulimazi esinqeni
Apha ndiyathemba ukuba wonke umntu angafunda ulwazi olucacileyo lwezixhobo ze-biomechanics, ezizezona zibalulekileyo kunye neenkcukacha ezibalulekileyo ze squats kunye neeflifts. Ukuba ungayisebenzisa kuqeqesho, i-squats kunye ne-deadlifts iya kuba lolona qeqesho lokuthintela ukwenzakala esinqeni sakho.
Umqolo kunye ne-pelvis zihlala zisetyenziswa kwimidlalo esebenzayo, kwaye eyona ndawo iphambili yokuzivocavoca ngumlenze, ngakumbi ulwandiso lwehip.
Ngexesha lokuzilolonga, umqolo kunye ne-pelvis kufuneka zigcinwe zizonke, kwaye i-pelvis kufuneka ilandele umqolo, hayi i-femur.
Ukuqhwanyaza iimpundu zakho ngexesha le squats kunye nokuzingela ngexesha lokufa kukuhamba okungalunganga kwe-pelvis elandela i-femur, kwaye ikwayitywina kumathambo esinqeni.
Ukusuka kubume bomzimba womntu,
Idibeneyo ye-hip yenziwe nge-ilium kunye ne-femur, kunye nezihlunu ezininzi ezijikelezileyo. Esi sakhiwo silula kwaye somelele silungele ukwenza iintshukumo ezininzi kunye namandla.
Isakhiwo esinqeni senziwe ngama-vertebrae ama-5, ii-discs ze-intervertebral, iigaments ezininzi, iziqwengana ezibhityileyo okanye ezibhityileyo.
Olu lwakhiwo luhle luthetha imisebenzi entsonkothileyo, kodwa ngaxeshanye lubuthathaka ngakumbi.
I-lumbar spine ikwicandelo eliphakathi lomzimba, elisebenza njengesiqhagamshelo phakathi komboko kunye nesinqe, kwaye lihambisa amandla. Oku kufuna ukuba enze inkxaso engqongqo ngaphandle kokumila.
Isizathu sokuba iintlungu ezisezantsi zibe nzima ukunyanga zinxulumene nenani elikhulu leendlela ezingalunganga kwizicwangciso zethu zokulwa.
Iipesenti ezingama-90 zabantu banokuqonda okungalunganga kwezihlunu zodonga lwesisu, ezibangela abantu abaninzi ukuba basebenzise iintshukumo ezandisa iintlungu zokuphelisa iintlungu.
Njengokuzama ukunciphisa iintlungu ezisezantsi ezingapheliyo kunye nokuhlala okuhlukeneyo, ukujika kweRussia, kunye nokuma kobunzima besisu esiswini.
Izihlunu ezine, i-rectus abdominis, i-oblique yangaphakathi / yangaphandle, kunye ne-abdominis enqamlezileyo, isasazwa kumaleko esinqeni, yenza ihupula ejikeleze ingqokelela kunye nesiqu. Ukusuka kuhlalutyo lobunjineli, olu hlobo lomzimba odityanisiweyo, njengeplywood, lunokuvelisa amandla kwaye lube nenqanaba elithile lobulukhuni.
Ezi zihlunu zizinzisa umnqonqo njengesilingi, ukuvumela umqolo ukuba uthwale umthwalo, ulawule intshukumo, kwaye ukhuthaze ukuphefumla. Inokugcina kwaye ibuyisele amandla njengentwasahlobo, ikuvumela ukuba ulahle, ukhabe, utsibe, kwaye uhambe. Olu lwakhiwo lwe-elastic luyakwazi ukuhambisa amandla amakhulu aveliswe sisinqe, ngelixa liphucula ukusebenza, linokunciphisa ukuqiniswa komqolo.
Xa ugoba isinqe, ugobe umqolo ngokuphindaphindiweyo. Le yeyona ntshukumo ixhaphakileyo "yokususa isiva" kwiintshukumo zemihla ngemihla zezigulana ezininzi ezineentlungu ezisezantsi. Ukwazi kuphela ukugoba umqolo ngaphandle kokusebenzisa amandla esinqeni, okunganciphisi kuphela ukusebenza kwamandla, kodwa kukhokelela ekonzakaleni.
Izihlunu zamalungu omzimba womntu zisebenza ukuba zivelise intshukumo, kwaye izihlunu zomthi zokuqala kufuneka ziqhekeze.
Imilenze evelisa intshukumo kufuneka ibenomzimba ozinzileyo. Ukuba i-torso ikwaguquguquka kakhulu, kanye njengenkanunu ekhwele kwiphenyane, isiphumo sokudubula ngenkanunu ayisiyiyo kuphela uluhlu oluncinci lokuhlaselwa (amandla aphantsi okusebenza), kodwa kunye nephenyane. Ukuqhekeka (ukwenzakala kwe-lumbar).
Iingcali ezininzi zoqeqesho zisebenzisa ngempazamo indlela efanayo yokuqeqesha le misebenzi mibini ichaseneyo, ekhokelela ekusebenzeni kakubi koqeqesho, nkqu neentlungu nokwenzakala.
Shwankathela
Nceda ugcine lo mthetho engqondweni kwaye uwusebenzise ngawo onke amaxesha: siqeqesha isiseko sokuqhekeza, kwaye siqeqesha amagxa kunye nesinqe ukuvelisa intshukumo. Ndiyathemba ukuba ungayiqonda into yokuba umqeqeshi ayingomntu wasemzini onengqondo elula kunye namalungu omzimba akhule kakuhle, kwaye ayinguye ophakamisa ibarbell ejimini. Uqeqesho lwamandla kuphela kwento eyenziwayo ejolise kubuhle babantu. Yindlela yokuzabalazela ukufezekisa ulungelelwaniso olululo phakathi komzimba nengqondo. Kufuneka sisebenzise ulwazi lobuchwephesha kunye netekhnoloji ethe-ethe yokwenza ubuchule kunye nobuhle.
Ixesha lokuposa: Aug-08-2021