Umugqa we-barbell (umugqa we-pendlay) uwumsebenzi owenziwa kabanzi yilabo abafuna ukuqinisa iqolo. Inkinga yukuthi amasu ampofu angaholela ekulimaleni okuphawulekayo emhlane ophansi, ehlombe nasentanyeni. Ukuze lokhu kungenzeki kuwe, sikufundisa okhiye ukuze ukwazi ukuqeqesha ngaphandle kwengozi engozini.
Umugqa wePendlay ngaphandle kokulimala
Ngaphambi kokuthi singene enkingeni yalo msebenzi, kumele nginixwayise ukuthi akuwona umnyakazo ofanele zonke izinhlobo zabantu. Uma ungaqapheli umzimba wakho, uqala ukuqeqesha noma usesimweni esibi ngokomzimba, kungcono ukuthi uqale ngokusebenzisa ama-dumbbells. Ngokuhamba kwesikhathi uzokwazi ukuthola okwengeziwe ekuqeqeshweni kwe-barbell, ngoba kuyinkimbinkimbi futhi kudinga indlela enemininingwane eyengeziwe.
Into yokuqala okufanele uyenze ukubeka ibha njengokungathi uzokwenza i-deadlift yakudala. Donsela izinqulu zakho emuva kuze kube yilapho umhlane wakho uhambisana nomhlabathi. Kubaluleke kakhulu ukuqinisekisa ukuthi umgogodla awuthathi hlangothi ngokutshekela phambili kancane kwe-pelvis ukuze ugweme ukugoba ngokweqile emgodleni we-lumbar. Ngaphandle kokungabaza, lesi esinye sezizathu ezenza abantu bavame ukuzwa ubuhlungu ngalo msebenzi.
Yini engingayenza uma ngingakwazi ukugcina umgogodla wami ungathathi hlangothi?
- Qiniseka ukuthi amadiski owasebenzisayo anobubanzi obufanele. Okusho ukuthi, ama-disc angama-20 kilo anobubanzi obungaphezu kuka-10 kg, ngakho-ke uma uwasebenzisa ungaqala endaweni ephakeme.
- Ungakwazi njalo ukubeka amadiski okuvikela ngaphansi kwebha ukuze uqale usuke endaweni ephakeme. Sifuna ukugcina ukucushwa okuqinile nokuphephile. .
Uma kuziwa ekubambeni, kuvame ukuba ngcono ukusebenzisa ukubamba okukabili ngaphandle nje kobubanzi behlombe. Uma ukubamba nakho kuyinkinga, ungasebenzisa izibambo lungisa lokhu .
Indlela yokwenza umsebenzi ngendlela efanele?
https://www.instagram.com/p/BuUGzqSh32O/
Ngokuqondene nendlela yokunyakaza, kufanele uqale ngokukhanya ukushesha amahlombe, okulandelwa ukuhlehla bese udonsela ku-solar plexus (cishe ngaphansi kwesifuba sakho kanye nomgodi wesisu sakho). Yehlisa isisindo phansi bese uqala futhi. .
Njengoba uqala endaweni engathandeki emhlane wakho, i-erector spinae izohlala inenkontileka ye-isometrically kulo lonke umsebenzi ukuze ugcine umhlane wakho ungathathi hlangothi. Uma ufuna ukukhulisa ukuzinza kwe-lumbar, udinga futhi ukuqinisekisa ukuthi i-lumbar yakho indlela yokuphefumula ukuthi iyona efanele: donsa umoya nge-diaphragm yakho njengoba uhlehlisa amahlombe akho, bese ubamba futhi ucindezela umongo wakho njengoba udonsa. Exhale njengoba ubeka ibha phansi. .
Khumbula: umugqa we-pendlay njalo uqale phansi ekuphindaphindweni ngakunye futhi igxile ekuthuthukisweni kwemisipha yangemuva. Gxila ekuhambeni. Ungawutholi umfutho, noma uzisize ngemilenze noma okhalweni lwakho. Imisipha yakho yangemuva nje.