Karolo e thata ka ho fetesisa ea mokokotlo ke bohareng. Sebaka sena se thehiloe ke likarolo tse bohareng le tse ka morao tsa mesifa ea trapezius. Bakeng sa ho "jarisa" karolo ena hantle, ho hlokahala hore o tsepamise mohopolo ka hohle kamoo ho ka khonehang motsotsong oa ho kopanya makhasi ka motsotsoana. Ho thata haholo ho e etsa, 'me u tlameha ho tsepamisa mohopolo ho pheto e ngoe le e ngoe ea setopo, u leka ho tlosa mojaro ho tloha lats ho ea bohareng ba mokokotlo. Ka lehlohonolo, ho na le mokhoa o bonolo le o sebelisang matla haholo oa ho holisa mesifa ea hau ea bohareng ba morao - mela e emeng ea li-barbell. Boikoetliso bona bo etsoa ka mokhoa o joang le hore na ke liphoso life tseo baatlelete ba qalang ho li etsang ha ba li etsa - re tla bua ka tsona sehloohong sena.
Melemo ea ho ikoetlisa
Boikoetliso bona bo bitsoa barbell e hulang ka morao, ka mantsoe a mang - Lee Haney deadlift. Ke moatlelete enoa ea tummeng ea tsoang lefats'eng la ho haha 'mele ea nkoang e le "moqapi" oa boikoetliso boo ho buuoang ka bona.
Ho tsotehang ke hore mohala oa li-barbell o sebetsa ho feta feela litlhoko tsa bokhabane tsa baahloli ba ho haha 'mele. Taba ke hore mesifa e amanang le sebaka se kenelletseng hangata e na le maikutlo a fosahetseng ho batho ba etsoang ka mokhoa oa ho lula ba lutse. Hape, bohareng ba mokokotlo bo lula bo le teng ho baemeli ba mesebetsi e itseng - mabenyane, li-fiolo, babalamatlotlo, baetsi ba mananeo. Sena se lebisa ho senyeha ha mali sebakeng sena, ka hona - ho tlolo ea phepelo ea mali mokokotlong oa thoracic.
Hopola hore ke karolong e bohareng ea mokokotlo moo lihokelo tsa likhopo tse etsang sefuba li leng teng. Kahoo, intercostal neuralgia, maikutlo a sa foleng a ho hloka moea, bohloko mokokotlong oa thoracic lia khonahala.
Ntle le moo, likarolo tse bohareng le tse tlase tsa trapezium, hammoho le mokokotlo o kamorao, biomechanically "lumellanya" lebanta le kaholimo la mahetla mabapi le kabo ea boima ba morao holim'a sefuba. E bolelang? Ka ho fokola ha mesifa e thathamisitsoeng, manonyeletso a mahetla a ea pele, tlasa ketso ea ho hula ho tsoa mesifeng e meholo le e meholo ea pectoral.
Ho bonahala eka, ke eng e tšabehang joalo? Ka boemo bona ba 'mele, boima ba lebanta le kaholimo la lehetla bo oela holima mokokotlo oa mokokotlo oa bosupa, mme sena se lebisa ho hyperlordosis ea lesapo la mokokotlo. Ke lefu lena le bakang hlooho e bohloko, ho senyeha ha matla a pono, hlooho e sa foleng.
Mme hantle ho thibela maemo ana, re tlameha ho hlahisa mesifa ea sebaka se ka hare. 'Me tsela e bonolo ka ho fetisisa ea ho etsa sena ke ho hula tšepe ka morao ha u ntse u eme.
Ke mesifa efe e sebetsang?
Re tšepa hore karolong e fetileng re khonne ho u kholisa ka melemo ea boikoetliso bo joalo ka mola o ka morao oa mokokotlo. Mme hore qetellong o tlose lipelaelo tsa hau mabapi le hore na o tla kenyelletsa boikoetliso lenaneong la hau la thupelo, bala ka hloko hore na ke mesifa efe e sebetsang ha o etsa mola o ka morao oa hau:
- karolo e bohareng le e tlase ea mesifa ea trapezius;
- mesifa e tebileng ea leshano;
- mekotla e ka morao ea mesifa ea deltoid;
- mekotla e melelele ea li-biceps mesifa ea matsoho, mesifa ea brachioradial e ameha ka kotloloho.
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Mokhoa oa ho etsa
Mokhoa o nepahetseng oa ho etsa mola oa li-barbell ka mora mokokotlo oa hau ha o eme o shebahala tjena:
- Re beha barbell holim'a li-racks boemong ba liatla tsa matsoho a theohileng.
- Re eme ka mokokotlo bareng, re ts'oere - ka bophara ba mahetla.
- Ka motsamao o laoloang, re tlosa bareng ho li-racks, re tlisa pelvis kapele. Ntle le ho ala litsoeng ka mahlakoreng, li hule. Ka nako e ts'oanang, mahare a mahetla a bokelloa.
- Re khutlisetsa projectile maemong a eona a pele hantle. Litseko li lula li tšoana.
Kamora ho pheta-pheta makhetlo a 12 ho isa ho a 15, o lokela ho utloa eka motho o butse balune pakeng tsa mahetla a hao. Nakong eohle ea boikoetliso, maikutlo a tsitsipano a lokela ho tsepamisoa haholo lipakeng tsa mahetla. Maikutlo a ts'oanang le "lihahabi tse hahabang" a ka hlaha.
Ho etsa boikoetliso bona ka nepo, ha ua lokela ho bo ferekanya le li-barbell shrugs. Ha u qhekella, ha o kobe litsoe tsa hau, boikoetliso bo theoha ho theola mahetla a hau, kholo ea motsamao oa projectile e nyane haholo. Ka lehlakoreng le leng, ho Lee Haney deadlift, o lokela ho koba litsoeng, o leka ho suthisa khatello ho tloha kaholimo ho trapezoid ho ea bohareng ba mokokotlo.
Liphoso tse tloaelehileng tse qalang
Mefuta ea motsamao ha e kholo haholo. Ha ho na li-trajector tse ngata tsa mokokotlo oa li-barbell hape. Empa, ho sa tsotellehe sena, esita le ka hare-hare ho hula ka morao, liphoso li ka khoneha, ho lekanya melemo eohle ea boikoetliso bo hlalositsoeng. Ho na le liphoso tse tharo tse tloaelehileng haholo:
- Ho bolaoa ho etsoa ka matla a biceps. Tabeng ena, boikoetliso bona ha bo na thuso ka ho felletseng, ho feta moo, kotsi ea ho taboha palo ea kantle ea mokotla o kopaneng oa lehetla ea eketseha.
- Litseko lia tsamaea. Ka phoso e joalo ea tekheniki, kyphosis ea thoracic ea eketseha, e baka mathata a 'maloa a hlalositsoeng kaholimo. Mokhoa ona o nyahame haholo hobane o ka ba kotsi.
- Boima bo feteletseng bo sebelisoa ho thibela boikoetliso bo felletseng. Hape, boikoetliso ha bo na thuso ka ho felletseng haeba bo sa etsoe ka botlalo. Ha ho bophahamo - ha ho na karolo ea mesifa e sebetsang mme, ka hona, ha ho na phello e lebelletsoeng. Sengoli sa setopo, Lee Haney, o entse boikoetliso bona ka boima ba lik'hilograma tse 40. Ka hona, ho tla ba bohlale ho qala ho ikoetlisa ka bara e se nang letho ebe o hula ka morao qetellong ea boikoetliso ka morao.
Koetlisa bohlale! Phela hantle!
