"Molo" - umthambo ukuze ezinqeni ezisezantsi emva

"Kusasa» Good (molo) - umsebenzi entsonkothileyo equka ezahlukeneyo ngeendlela amaqela ezininzi kwezihlunu ngaxeshanye. Kuyanceda ukomeleza izihlunu imilenze, emva kunye neempundu. Noko ke, ngokufuthi ngoyaba ngenxa yokoyika enomqolo obuhlungu.

Igama msebenzi efunyenweyo ngenxa ekhangeleka isaphetha. Ngexesha bantu abakuthandi nto - inxalenye kubonakala ukuba nje ukuba kukho into engalunganga ngexesha squats. Ezinye elothusayo buciko ngokwayo.

Ewe, kunjalo, ngenxa yokusebenza Ozidelayo uzokwazi ukonzakala okukhulu. Nangona kunjalo, ukuze soyise mathafa kuqeqesho amandla, umthambo efanelekileyo, "kusasa Good."

Zeziphi izihlunu ziyasebenza?

Kwindawo yokuqala ngexesha umthambo ababandakanyekayo hamstrings. Zisebenza kunye hamstrings amadolo zinika ukuhamba. Ukomelela kwezihlunu imisipha kubalulekile imidlalo ezininzi kwaye kubomi bemihla ngemihla.

ekuthiwa imisipha-synergists Kwakhona esebenzayo, ezenza izinto kunye nabanye. Ezi ziquka izihlunu gluteal kunye adductor uMagnus kwezihlunu. Gluteal onoxanduva uzolule, ujikelezo womlenze, kunye neentshukumo zabo icala. Uninzi ephambili - isihlunu encinane, nto leyo nayo inxaxheba zonke iintshukumo hip.

"Molo" - kumsebenzi ikwabandakanya encinane, kodwa kubaluleke kakhulu izihlunu erector spinae, nto leyo inegalelo nje kuphela emva eyomeleleyo, kodwa ngendlela ethile esempilweni kunye iqinelwa echanekileyo.

Ngaba kuyingozi ukusebenzisa?

Njengoko kunjalo kunye nawuphi na umsebenzi emzimbeni, nakuba zonke izinto ngenkuthalo basebenze ngamaqela kwezihlunu ezahlukeneyo, kukho kusoloko umngcipheko.

"Molo" - kumsebenzi mkhulu kusebenzo ngaphandle umhlana womlenze kunye umva, kodwa ke ukuba akunjalo ke ubuchule efanayo kwaye kuyingozi kakhulu bonke.

Ingozi yokwenzakala siphezulu ngexesha xa umzimba usondeleyo acha- emgangathweni. Kulo mzekelo, ubunzima iphezulu uxinzelelo Nge phezu kwalapho. Ukuba ubuchwepheshe ephosakeleyo, kunye nezihlunu ngokwaneleyo womelele umva yindlela ngqo esibhedlele.

Ukuba mafikizolo, musa sukela ukwenza umthambo molo, ukubala kuqala kwi ezibanzi futhi ke deadlift isiRomania.

Kwakhona, kuba uyazi ukuba ikhulu ekhulwini akanakusebenzisa apho kuyimfuneko ukuba kunjani benemizimba enzima kakhulu. Kulo mzekelo, eyona nto ibalulekileyo - msebenzi, yaye ukuba ufuna ukubonisa amandla, kukho ezinye iinketho zikhuseleke ukuba umva.

Indlela yokwenza i "kusasa Olungileyo '?

kubonakala pretty elula ngokubulawa Ukuzilolonga, kodwa kubalulekile kunjalo ukuba ukukhumbula imithetho embalwa elula:

• Okokuqala, kufuneka ufunde ekuchopheni ngendlela efanelekileyo.
• Beka le bar kwi Ezomva esihlunwini deltoid, kuya kukhusela msebenzi. Isithuba aphezulu intonga kwamkelekile nayo, kwimeko apho umthwalo nochatha hamstrings sehlise umva.
• Musa Ungayami up kanye nqo emgangathweni okanye, mbi, ngezantsi. Kwanele ukuba ahlale malunga ne-15 degrees ngaphezu ngaxeshanye.
• Okokuqala, thatha ubunzima ukuba ngama-25% oko apho wena wenza wahlala-ups, uze kwandisa ngokuthe umthwalo.
• Musa ukwenza imithambo ngemilenze ngqo. Ngoko ke bar kunzima kakhulu ukuya phambili, ukudala uxinzelelo kakhulu kwi ezisezantsi umva.

Umthambo "Molo" ngesibonda ubuchule efana kakhulu squats:

1. Qala efanayo ezibanzi. Yima ngeenyawo zakho zamagxa-magxa. Beka i Nge emagxeni akho, thabatha uphefumle kwaye qinisa izihlunu zakho esiswini.
2. Qala esinqeni umva, eguqa kancinci amadolo zakho. Gcina esinqeni umva, wehlisa umntla phantse eyayingqalene emgangathweni. Xa nqanaba lisezantsi yomlenze asezantsi bahlale aa Incopho emgangathweni amadolo akho yaguqa kancinane.
3. Kancinane wazise ezinqeni phambili kwaye aphakamise umzimba. Ngoko uthi gym, "kusasa Good."

Ukuzilolonga Kuyinto elula ukuphumeza, kodwa kungcono ekuqaleni, ukuba izinto esinithethela zona niyazenza wena, ihlumelo ubuchule kwividiyo, ukuze bangahlaziya isiphoso.

ukwahluka

Ukuba ukufumanisa kunzima okanye awukwazi ukwenza umthambo kunye Nge, kukho ukwahluka embalwa:

• Kunye kwilastiki. Olu khetho kunciphisa umthwalo kwi umnqonqo kwaye ikuvumela ukuba ukusebenza ngempumelelo ngokusebenzisa ezinqeni hamstrings.
• Nge dumbbells. Thatha enye dumbbell ubunzima efanelekileyo aze ayigcine phantsi ibele. Le yindlela elungileyo lokuqhelanisa ubuchule phambi kokugqithela kwibar.
• Ulwandiso "kusasa Olungileyo." Kancinci elisezantsi phantse acha- emgangathweni, uze uhlale endaweni enjalo imizuzwana 2-10 uze ubuyele endaweni yaso yesiqhelo. imithambo ulwandiso - ndlela ibhetele yokomeleza ngokukhawuleza amandla.
• "Molo" ngomlenze omnye. Le nguqulelo enzima ukuzilolonga eyenziwa ngomlenze omnye. It ikuvumela ukuba ukwandisa amandla kunye nokuqeqesha ingqiqo eseleyo. Kodwa ize nizilumkele ke kunene.

Ukuzilolonga kunokuba kungenziwa nayiphi na enye weighting: ngemixokelelwane, keyiki evela bar, njalo-njalo.

isiphelo

"Molo" - kumsebenzi ngempumelelo kwangawo izihlunu gluteal, hamstrings sehlise umva. Noko ke, umntu kufuneka balumke kakhulu ekufezekisweni kwayo, ekubeni ukungaphumeleli ukuthobela ubuchwepheshe kunokukhokelela yokulimala.

Ukuba ngaba unikwa naliphi na umthambo ukwahluka, unako ukunika umthwalo ezaneleyo izihlunu target squats, kunye deadlifts.