I-Turkish lift noma i-Turkish get up ingenye yezivivinyo ezinhle kakhulu ongayenza nge-kettlebell ukuqinisa umzimba wakho wonke. Yini inkinga? Ngaphandle kwesu elihle ungagcina uzilimaze kanzima. Asikho isidingo sokwenza amaphutha njengomuntu osaqalayo, umuntu ophakamisa izinsimbi ovamile angase futhi engazi ngokunyakaza okuyinkimbinkimbi kwe-Turkish lift.
Ekuvukeleni kwaseTurkey singafunda:
- Xhumanisa umzimba ongaphezulu nophansi phakathi nendawo, kubaluleke kakhulu kunoma yikuphi ukuvivinya umzimba.
- Ukwazi ukuthi sinokuhamba okwanele kwe-thoracic ukuze sikwazi ukusunduza isisindo ngokuphepha phezu kwekhanda.
- Thuthukisa indawo yokukhiya ngama-engeli ahlukene wokuphimisa, udale ukuzinza kokunyakaza okusheshayo, njengokuhlwitha.
Empeleni, ngingumlandeli omkhulu we-Turkish lift futhi kungase kube ukuvivinya umzimba okuncanyelwa kakhulu ukwenza nge-kettlebell. Hlala uqaphe kakhulu ngesisindo ozosilayisha, ungalokothi ngezisindo ezisindayo uze ukwazi kahle inqubo futhi ube namandla anele.
imisipha yasebenza
Enye yezinkinga ezinkulu eziphakamayo lapho kwenziwa lo msebenzi ukuthi ukuvuka kudinga ukubandakanyeka kwezingxenye eziningi ezihambayo. Ekujikeni kwe-kettlebell sithola ukunyakaza okulula, okunesigqi esithile kanye nezindawo ezimbili. Esikhundleni salokho, ekuphakamiseni sidlula ezindaweni eziyisithupha ohlangothini ngalunye:
- Sonta ukuze uphakamise ingalo
- 1/4 ku-elbow
- 1/2 ngesandla
- idolo esandleni
- ukuma kwesinyathelo
- Emile
Amaqembu emisipha alandelayo aqondiswe yi-Turkish lift. Khumbula ukuthi i-Turkish lift ingumnyakazo womzimba ogcwele, odinga ukunyakaza okuhlanganisiwe nokufinyela kwemisipha emzimbeni wonke. Lokhu kuthutha kunezifinyezo eziningi ze-isometric ezidinga ukulawula nokuzinza.
Emuva
I-Turkish lift ibeka umthwalo phezulu ngendlela enwetshiwe, okuholela esidingweni sokunqanda amahlombe ukuze ulawule umthwalo we-isometrically. Ngaphezu kwalokho, kufanele sisebenze ukuze sizinzise umthwalo ngendlela efanele futhi sigcine ubuqotho behlombe (okuhlangene), okubeka ingcindezi ku-rotator cuff, imisipha ye-deltoid, kanye nezinzalo ezincane ze-scapular emhlane ongenhla.
izisu kanye nama-obliques
Umgogodla, ikakhulukazi ama-oblique kanye ne-abs, agcizelelwa lapho i-kettlebell ibekwe endaweni ephezulu futhi kufanele sisuke phansi siye endaweni yokuma futhi sibuyele phansi. Kuzokwenza ukuthi sizithole sisezikhundleni ezingakwazi ukuphazamisa ubuqotho bomgogodla uma zingasungulwa ngendlela efanele, okwenziwa ngokunyakaza okufanele kwamalunga, amasu kanye nokulawulwa kwemisipha, nokuzinza kwesisu kanye nama-oblique.
Izinqe
Ukusebenza kahle kwe-hip kuyisihluthulelo ekuphakameni kweTurkey, njengoba lokhu kukuvumela ukuba uzinze umthwalo ongaphezulu ngaphandle kokuyekethisa ubuqotho be-pelvic nomgogodla. Kubuye kube ukhiye wokunyakaza ukusuka phansi ukuya endaweni yokuma, njengoba kufanele sikwazi ukuzungezisa ngaphakathi nangaphandle inqulu, siyinwebe, futhi sihambe ngokukhululekile ngaphansi komthwalo.
Ama-glutes anesibopho sokuzinzisa i-pelvis (ukusiza ukulawula umzimba ezindaweni ezithile) nokwandisa amandla okuphakamisa ama-hips phansi, endaweni yokuma, nokubuyisela kahle (ukwehla emuva phansi) phansi.
Iziqinisi ze-scapular (upper back)
I-stabilizers ye-scapula (njenge-rhomboids, imisipha ye-rotator cuff, ne-deltoids yangemuva) ihileleke kakhulu kulokhu kunyakaza njengoba isebenza ukwandisa ukuzinza komthwalo ongaphezulu ngenkathi ukuhlanganiswa kwehlombe kufanele kuhambisane nezidingo zokunyakaza nokuhamba okunamandla njengokunyakaza. iyaqhubeka.
Lokhu futhi kuwumsebenzi omuhle wokusiza ukuqinisa ukusebenza kahle kwama-shoulder blades angasetshenziswa ekunyakazeni okuningi okucindezelayo.
Indlela yokwenza i-Turkish lift?
Izinyathelo okufanele zilandelwe ukwenza lo msebenzi ngendlela efanele yilezi:
- Qala ngokubeka i-kettlebell ohlangothini lwakho lwesokudla, ileveli nephansi le-ribcage yakho. Isibambo se-dumbbell kufanele sihambisane nomzimba wakho, futhi kufanele ulale ngokuphelele endaweni ecishe ibe yingane.
- Faka isandla sakho sokudla ngaphakathi kwesibambo ukuze usibeke entendeni yesandla, hhayi eminweni, noma ngokudayagonali!
- Kubalulekile ukuthi silawule ukuthi isihlakala siqonde ngokuphelele; bese ubamba ingaphezulu ngesandla sakho sobunxele njengoba udonsa isisindo ubheke esiswini sakho. Kule ndawo, ingalo yakho yesokudla izogoba ku-90º.
- Ukusuka lapha, uzodinga ukugingqika emhlane wakho futhi usebenzise izingalo zombili ukuze uphakamise isisindo. Qiniseka ukuthi yomibili imilenze iqondile futhi igcina ibanga elifanayo nobubanzi bamahlombe.
- Manje kufanele sigobise umlenze wesokudla, sigobise idolo cishe ngo-90º ngenkathi siphumuza unyawo phansi. Lowo mlenze ngeke unyakaze kulo lonke umsebenzi, ngakho-ke isithende asikho isidingo sokuphuma phansi.
- Isandla sobunxele kufanele siphumule phansi cishe ngo-45º ukusuka emzimbeni, futhi sicishe sihambisane nomlenze wesobunxele. Okusho ukuthi, isandla sizoba ngaphezulu noma ngaphansi ngokuhambisana ne-hip.
- Manje kufanele siphakamise indololwane yethu, siqale ukunyakaza ukusuka onyaweni lwesokudla. Umzimba kufanele usebenze njenge-block, ukuze kuthi lapho uhambisa unyawo lwakho lwesokudla phansi, kokubili inqulu yakho yesokudla nehlombe kuzohlala emoyeni. Zama ukunganyakazi nhlobo ingalo yakho yesobunxele.
- Tshala unyawo lwakho lwesokudla ngokugcwele emhlabathini ukuze uqalise ukusonta, bese ucabanga uletha indololwane yakho yesokunxele igingqa phansi ibheke kuwe. Ukuze usuke lapha uye endaweni yokuphakamisa isigamu, kufanele nje ubeke isandla sakho sobunxele phansi njengokungathi usebenza i-triceps. Njengoba ingalo iqondana, yenza ukujikeleza okuncane kwangaphandle ngesandla siphansi ukuze ucindezele ihlombe futhi ukhuthaze umfutho.
- Kufanele usuvele usesimweni sokuphikiswa okude okuhlezi, isifuba phezulu namahlombe phansi nangemuva. Gcina umlenze wesokunxele uqondile ngaphandle kokunyakaza, futhi owokudla ugobe ku-90º i-shin imile futhi unyawo lubekwe phansi. Qaphela ukuthi unyawo aluphendukeli phakathi, noma ukuthi i-shin ingagobi.
- Lesi sinyathelo sinzima kakhulu kubantu abaningi. Njengoba sonke isisindo sakho sihlezi esandleni sakho sobunxele nasonyawo lwesokudla, kufanele uphakamise izinqulu zakho phezulu ngokwanele ukuze ube nendawo eyanele yokuthola umlenze wakho wesobunxele ngaphansi kwakho. Isandla sakho sobunxele sizofana kakhulu noma kancane nenyonga yakho, nakuba iphezulu emoyeni. Iminwe yalesi sandla izobe ibheke engeli elungile ibheke kuwe. Njengoba ubuyisela umlenze wakho emuva, uzoqondanisa i-shin yakho ukuze ibe emgqeni ofanayo nezinzwane zakho; okwenza imilenze yangaphambili nangemuva ihambisane nomunye nomunye.
- Ukuze ungene endaweni ye-lunge, kuzodingeka wenze ukunyakaza kwe-hip okufana nokushwiba. Phusha izinqulu zakho emuva nge-engeli engu-45º ukuze uthathe isisindo esandleni sakho kwesokunxele bese uqondanisa sonke isisindo sakho nezinyawo zakho. Ngesikhathi esifanayo, phakamisa isandla sakho phansi bese uziphushela endaweni yokuguqa.
- Lapha, isisindo sizoma mpo, i-bicep yengalo yakho yesokudla ihambisane nendlebe yakho, amahlombe akho ehle nasemhlane, nesifuba sakho sibheke phezulu. Uzodinga kuphela ukubeka umlenze wakho wesobunxele kahle ukuze ufinyelele igxathu eliphelele.
- Ukuze uvuke, uzodinga ukusunduza izinzwane zonyawo lwakho lwangemuva bese udonsa phambili naphezulu. Uma usumile, hlukanisa izinyawo zakho ngobubanzi be-hip. Qiniseka ukuthi isihlakala sesandla sokudla siqondile nokuthi ingalo imile kanye ne-bicep ehambisana nendlebe. Kungenzeka ukuthi sivame ukuncika emuva noma ukuthi ingalo ayimile ngokuphelele.
- Ukuze ubuyele emuva kufanele nje uhlehlise inqubo, ngokucophelela kakhulu.
Izinzuzo
Imiphumela emihle ye-Turkish lift ingasetshenziswa ngamandla amaningi, amandla, kanye nemidlalo ebeka isimo.
ukuzinza kwehlombe
Ukuphakama kwe-Turkish kungakhuphula ukuqina kwehlombe kwehlombe ngenxa yezidingo ezibekwe ku-cuff ejikelezayo kanye nemisipha yangemuva engenhla njengoba sisuka phansi siya endaweni engaphezulu kuyilapho sisekela umthwalo ongaphezulu ngendlela efanele.
ukumelana komoya ohlangothini olulodwa
Amandla aphezulu nokuzinza kuwukhiye wawo wonke amandla, amandla, kanye nomsubathi wokufaneleka. Ngokungafani namanye ama-lifts ahamba phezulu, i-Turkish lift ingagcizelela ukuqina okuhlangene phezulu, ngaphansi komthwalo omkhulu, kuyilapho ophakamisayo kufanele ahambe ibanga eligcwele lokunyakaza.
Isidingo sokuqondisa kahle komgogodla kanye nokuzinza okuyisisekelo sikhawulela ikhono lokunxephezela ukungahambi kahle kwehlombe (okusho ukuthi abakwazi nje ukunwebeka ngokweqile komgogodla), okusiphoqa ukuthi sifunde ngendlela efanele futhi sakhe ubuhlobo obungcono. ngomthwalo ophakeme.
Ukuhamba komzimba okuphansi
I-Turkish iphakamisa inselele ekuhambeni kwe-hip, idolo, ngisho neqakala, njengoba kufanele uhlanganyele ekujuleni kwama-engeli kanye nokuzungezisa kwangaphakathi ngenkathi wenza amabhuloho alele, amaphaphu, kanye nezindawo ezingezona i-sagittal. Lapho senza lokhu kunyakaza ngaphansi komthwalo, siphoqeleka ukuba sigcine ukuqina futhi singayekethisi ukulungiswa, ukuphoqa amalunga e-hip ukuba ahambe ngokukhululekile.
Uma singakwazi ukwenza i-Turkish lift ngezinqulu ezihambayo, ukuhamba kwe-hip kufanele kuqondiswe ngezinye izindlela zokulungisa.
ukuzinza okuyisisekelo
Ukuzinza okuyinhloko kuyadingeka ukuze ama-lifti aseTurkey akhuphuke cishe kuzo zonke izigaba zokunyakaza. Umsebenzi kufanele wenziwe ukuze kugcinwe indawo efanele yomgogodla kanye nokuguquguquka komgogodla, ukunwetshwa, ukuguquguquka kwe-lateral, nokujikeleza kwesandla (ikakhulukazi ngomthwalo ongaphezulu).
ukuqwashisa okuphelele komzimba
Ukuqwashisa ngomzimba okuphelele, okubuye kubizwe ngokuthi i-proprioception, akuvamisile ukunakwa kakhulu emandleni, emandleni, nakwezemidlalo yokufaneleka. Amandla okugcina ukulawulwa kwamalungu, imisipha, nokunyakaza kanye nangaphandle kwemithwalo kuwukhiye ekuvimbeleni ukulimala, isivinini (ekukhuphuleni ama-Olympic), kanye nekhono lokulungisa ukunyakaza empukaneni (uma kudingekile ukuze wonge isisindo). I-Turkish lift ingasiza ukusungula ukuxhumana okukhulu kwemisipha, ukuzinza, nokulinganisela.