Muva nje, ezindaweni zokujima sekuyinsakavukela umchilo wesidwaba ukubona abasubathi begqugquzelwa ukuthi bazilolonge ngezinkambo zama-Olympic. Mhlawumbe ukwenza ama-deadlift, ama-squats noma ukuhlanza & cindezela. Namuhla ngeke singene kumasu alezi zivivinyo, kodwa sizocubungula ukuthi ungayilayisha kanjani kahle futhi uyikhiphe kanjani ibha.
Impela kukhona umuntu “onenkinga” efana nami: uya eyoziqeqesha yedwa, uphakamisa isisindo esiningi ku-deadlift noma e-hip thrust, kodwa unenkinga yokufaka ama-disc. Ungesabi, ngisitholile isixazululo sokuyeka ukulwa nebha.
Funda ukulayisha nokukhipha ngaphandle kokuziphonsa phansi
Amabha wama-Olympic anesisindo esingamakhilogremu angu-20, ngakho-ke kufanele ukwazi ukuphatha leso sisindo okungenani. Kufanele wazi ukuthi inani lamadiski libalulekile. Okusho ukuthi, uma ufuna ukusebenza ngamakhilogremu angu-20 ohlangothini ngalunye, kuhle ukusebenzisa i-disc engu-20 kg, esikhundleni sama-disc angu-2 10 kg, noma ama-disc amaningana angu-5 kg. Futhi, i-disc enzima kakhulu kufanele ihlale ibekwe eduze nendawo ukuze kudale ukuzinza okwengeziwe.
Uma lokhu sekuqondisiwe, sizoqhubeka nokulayisha ibha. Thola ama-disc ocabanga ukuthi afanelekile kanye nepheya lama-tweezers (ama-stoppers) ukuze umthwalo ungaphumi ngokuhamba. Ngisho noma ungeke uphakamise, amapuleti angashintsha lapho eshaya phansi futhi angalinganisi umthwalo.
https://www.youtube.com/watch?v=0hvWOCm8LwQ
Beka ibha phansi (njalo endaweni ehlanganisiwe) bese uphakamisa enye yeziphetho ukuze ufake i-disc. Kwenze ngokushesha futhi ungathephi. Yivikele ngesiqeshana bese uya ngakolunye uhlangothi ukuze wenze umsebenzi ofanayo. Manje kuzoba lula kuwe ngoba unengxenye eyodwa ephakanyisiwe.
Endabeni yokuyilanda, into yokuqala ozoyenza ukususa izitobhi (ngokusobala), thatha enye yeziphetho ngaphakathi bese uphonsa i-disc ngaphandle. Kokunye, uzodinga kuphela ukuphakamisa ibha ukuze uyenze iqonde futhi uyisuse. Khumbula ukuthi akekho eduze ongamshaya ngamadiski noma ibha yama-Olympic.
Okokugcina, kufanele uhlale uqoqa okokusebenza futhi ukushiye kucocekile. Ngale ndlela uzokwenza lula ukuqeqeshwa kwabanye abalingani be-gym futhi uzogwema ukuthi abaqaphi bakho bayizigqila zakho.