"Sawubona" - umsebenzi ngenxa ezinqeni beqolo

"Sawubona» (ezinhle ekuseni) - umsebenzi eziyinkimbinkimbi okubandakanya ezihlukahlukene amaqembu amaningana imisipha kanyekanye. Kuyasiza ukuqinisa imisipha imilenze, emuva nezinqe. Nokho, ivame ukunganakwa ngoba nowokwesaba ukulimala emuva.

Igama umsebenzi wathola lokho libukeka umnsalo. Phakathi bantu angisithandi - engxenyeni kubonakala nje ukuthi kukhona okungahambanga kahle ngesikhathi squats. Ezinye scares inqubo ngokwalo.

Yebo, noma kanjani, by ukusebenza abanganaki of ungakwazi ukuthola kungadaleka ingozi embi kakhulu. Nokho, ukuze sinqobe ithafa ku ukuqeqeshwa amandla, umsebenzi Luhle, "Sawubona."

Yikuphi imisipha abasebenza?

Endaweni yokuqala ngesikhathi umsebenzi abathintekayo hamstrings. Basebenza kanye hamstrings namadolo ukunikeza ukuhamba. amandla Muscle imisipha Kubalulekile emidlalweni eminingi futhi ekuphileni kwansuku zonke.

Futhi asebenzayo okuthiwa imisipha synergists, okuyinto isinyathelo ndawonye nabanye. Lokhu kuhlanganisa izicubu gluteal kanye adductor magnus kwemisipha. Gluteal obhekene esisuka, hip Ukujikeleza, nokunyakaza yabo ecaleni. ehamba phambili kakhulu - imisipha ezincane, okuyinto zihilelekile zonke ukunyakaza hip.

"Sawubona" - uzivivinye ukuthi nakho kuhilela amancane, kodwa ibaluleke kakhulu imisipha erector spinae, okuyinto enomthelela hhayi kuphela ngemuva eqinile, kodwa futhi ukuma enempilo futhi Gait lesifanele.

Ingabe kuyingozi ukuzivocavoca?

Njengoba kunjalo kunoma imuphi omunye umsebenzi ngokomzimba, naphezu kwakho konke ubuhle kusebenta ngekukhutsala amaqembu ehlukene imisipha, zikhona izingozi njalo.

"Sawubona" - uzivivinye ukuthi mkhulu nisebenzela ngemuva kwethanga futhi emuva, kodwa uma kungenjalo kuba inqubo efanayo kanye eyingozi kunazo zonke.

Ubungozi bokulimala siphezulu kakhulu ngesikhathi lapho umzimba esiseduzane zifana ne phansi. Kulokhu, isisindo esiphezulu yokucindezela barbell ku yomgogodla. Uma ubuchwepheshe kahle, futhi imisipha insufficiently eqinile emuva kuyindlela ngqo esibhedlela.

Uma imfundamakhwela, musa ukusheshe ukwenza umsebenzi sawubona, zifezeke yokuqala ezimfushane kanye le deadlift Romanian.

Futhi, qaphela ukuthi amaphesenti ayikhulu abonise lapho kudingeke khona ukuze uzizamele izinsimbi ezisindayo kakhulu. Kulokhu, lo main into - su, futhi uma ufuna ukubukisa ngamandla, lapho abaningi ezinye izinketho iphephe kuwo ngemuva kukhona.

Kanjani ukwenza "Sawubona"?

Ukuzivocavoca kubonakala lilula e ebulawa, kodwa nokho kubalulekile ukukhumbula izimiso ezimbalwa ezilula:

• Okokuqala, kudingeka ufunde indlela lisithekile kahle.
• Beka ibha kwi ezingemuva imisipha deltoid, kuyoba ukuvikela umsebenzi. Isikhundla eliphezulu induku futhi eyamukelekayo, kuleso simo umthwalo anda hamstrings futhi wehlise back.
• Ungenciki up ncamashi zifana ne phansi noma, okubi nakakhulu, ngezansi. Engingakusho nje uhlale cishe 15 degrees ngenhla ngokulinganisa.
• Ukuze uqale, thatha isisindo okungukuthi 25% ukuthi lapho nenza ukuhlala-ups, bese kancane kancane ukwandisa umthwalo.
• Musa ukwenza umsebenzi imilenze ngqo. Ngakho ibha kunzima kakhulu ukuya phambili, ukudala ingcindezi ngokweqile phezu beqolo.

Ukuzivocavoca "Sawubona" ngogodo inqubo efana squats:

1. Qala efanayo ezimfushane. Yima ngezinyawo zenu ehlombe-ububanzi ngaphandle. Beka barbell emahlombe akho, sengidonsa umoya bese qinisa imisipha yakho besisu.
2. Qala okhalweni emuva, kancane eguqa ngamadolo yakho. Gcina okhalweni emuva, wehlise esifubeni cishe parallel phansi. Ngesikhathi iphuzu aphansi umlenze engezansi kufanele ahlale perpendicular phansi ngamadolo akho kancane insaliwe.
3. Kancane ukuletha okhalweni phambili futhi siphakamise umzimba. Nguwena okushoyo ejimini, "Sawubona."

Ukuzivocavoca ilula ngempela ukuba kusebenze, kodwa kungcono ekuqaleni, uma wenza ngokwakho, ukudubula amasu kuvidiyo, ukuze ukwazi ukuhlaziya iphutha.

ukuhlukahluka

Uma ukuthola kunzima noma awukwazi ukwenza umsebenzi nge barbell, kukhona ukuhlukahluka ezimbalwa:

• Nge band nokunwebeka. Lolu khetho kwehlisa umthwalo phezu emgogodleni futhi ikuvumela ukusebenza ngempumelelo ngokusebenzisa ezinqeni hamstrings.
• Nge dumbbells. Thatha enye dumbbell isisindo ofanele futhi uyigcine ngaphansi webele. Lena indlela enhle ngenxa yokuqhuba amasu ngaphambi kokudlulela bar.
• Icwecwe eliqophayo "Sawubona." Kancane aphansi cishe zifana ne phansi, bese uhlale isikhundla esinjalo 2-10 imizuzwana bese ubuyela endaweni yalo. umzimba icwecwe eliqophayo - indlela engcono ngokushesha ukwakha amandla.
• "Sawubona" ngomlenze owodwa. Le nguqulo kuyinkimbinkimbi ukuzilolonga wenziwa ngomlenze owodwa. It ikuvumela ukwandisa amandla futhi ukuqeqesha siwe kalula. Kodwa qaphela kakhulu.

Ukuzivocavoca kungabuye kwenziwe nanoma iyiphi enye silinganiso: ngamaketanga, pancake kusuka emugqeni, nokunye.

isiphetho

"Sawubona" - uzivivinye ukuthi ngempumelelo isebenza gluteal imisipha, hamstrings futhi wehlise back. Nokho, umuntu kufanele baqaphelisise ekwenzeni, kusukela ukwehluleka ukuhambisana nobuchwepheshe kungaholela ukulimala kabi.

Uma kungukuthi bayicabange ukushintshashintsha umsebenzi, usengakwazi ukunikeza umthwalo eyanele imisipha target squats, futhi deadlifts.