I-Deadlift - izinhlobo, imiphumela, amaphutha ajwayelekile kakhulu

Okuqukethwe okuqinisekisiwe

Ama-Deadlifts umsebenzi owenziwa abasubathi abambalwa. Naphezu kwezingxabano eziningi, kuyafaneleka ukuziqinisekisa ngakho, ngoba kuletha izinzuzo eziningi. Hlola ukuthi ungayenza kanjani kahle i-deadlift nokuthi yini ongayifinyelela ngayo.

Ama-Deadlift angenye yalezo zivivinyo okufanele zakhe isisekelo sezinhlelo zakho zokuqeqesha. Uma kwenziwa ngendlela efanele, akubangeli nhlobo ukulimala okubi. Into eyinhloko ukufunda inqubo futhi ulandele amathiphu - kuphela lapho ikwazi ukunikeza imiphumela emangalisayo.

I-Deadlift ngemilenze eqondile

Uma ufuna ukuqinisa amathanga akho, ama-deadlifts emilenzeni eqondile kunconywa. Lo msebenzi ubonakala ulula nje ukuwenza. Ukusebenza kwayo kuncike ngokuyinhloko emininingwaneni, yingakho kubaluleke kakhulu ukulandela imithetho esebenzayo.

Uma wenza umsebenzi wokuqeda amandla, ukugxila kwakho okuyinhloko kufanele kube kwikhwalithi yokuzivocavoca, hhayi inani lokuphindaphinda okwenziwe. Ingqikithi ye-deadlift ukuphakamisa isisindo emhlabathini emigqeni eqondile ngenkathi ugcina umhlane wakho uqondile. Kubalulekile ukuthi amahlombe adonswe emuva.

Uma kukhulunywa ngama-deadlifts, inqubo igxile ezimisweni ezimbalwa ezingezansi. Ngokulandela amathiphu, uzozuza imiphumela egculisayo ngaphandle kokulimala engozini.

1. Gcina imilenze yakho ihlukene ngobubanzi be-hip. Izinzwane zemilenze kufanele ziphumele kancane phezu kwebha.
2. Bamba i-barbell ngezandla zakho zonke (ubheke ngaphambili) - ukuhlukana kwabo kufanele kube banzi kancane kunamahlombe.
3. Adonse umoya bese uya phambili, ucindezela amahlombe akho.
4. Phakamisa isisindo phezulu ngenkathi ugcine umhlane wakho nemilenze iqondile.
5. Bamba isisindo imizuzwana engu-2-3, exhale, bese uyibuyisela ngobumnene phansi.

Yenza ukuphindaphinda okungu-10-20 kwe-deadlift kusethi eyodwa - ukugcina inqubo ngendlela efanele.

Zbona futhi: Ukuzivocavoca nge-barbell - ungakwenza kanjani ukuletha imiphumela?

I-deadlift sumo

Lolu hlobo lwe-deadlift luhlukile kolwakudala ikakhulukazi ekumisweni kwemilenze. Enguqulweni ye-sumo, imilenze ihlukaniswe kabanzi, futhi izandla ezibamba ibha zibekwe emgqeni wehlombe, phakathi kwemilenze. I-Deadlift sumo ivumela ukubandakanyeka okukhulu kwe-quadriceps nama-adductors ethanga. Ngakolunye uhlangothi, imisipha yangemuva idlala indima encane.

1. Yima imilenze yakho ihlukene phakathi phambi kwe-barbell, izinyawo zakho zibheke ngaphandle. Amadolo akumele akhombe ngophakathi.
2. Qondisa umhlane wakho bese utshekisa i-torso yakho cishe ngama-degree angama-45. Bamba i-barbell ngezandla zakho zihlukanise ububanzi behlombe. Ikhanda kufanele lihambisane nomzimba.
3. Ukuphefumula kubalulekile ku-deadlift sumo. Hola umoya, qinisa i-abs yakho bese uphakamisa i-barbell ifinyelele ukuphakama kwemilenze yakho engezansi. Yima imizuzwana engu-2-3.
4. Adonse umoya bese ubuya kancane usuka lapho uqala khona. Qondisa kancane izinqe namadolo. Beka i-barbell phansi ngobumnene.

Futhi hlola: Ukuqeqeshwa emuva - kuyini?

Ukufa kwesiRomania

Isimiso sokuzivocavoca siyafana nemilenze eqondile. Futhi kulokhu, kufanelekile ukwenza izimpinda eziyishumi nambili ochungechungeni. Umehluko phakathi kwe-deadlift yomlenze oqondile kanye ne-Romanian straight leg deadlift ukuthi:

1. ku-deadlift yakudala, amadolo aqondiswe ikakhulukazi - angagoba kancane ngenkathi ephakamisa isisindo, kuyilapho enguqulweni yesiRomania umsebenzi wenziwa emadolweni agobile,
2. enguqulweni yakudala, i-barbell ibekwa phansi, futhi enguqulweni yesiRomania, ihlala ibambelele ngaso sonke isikhathi kuze kube sekupheleni kochungechunge,
3. ngesiRomanian deadlift ibha ingaphakanyiswa isuka esitendini, ngokwakudala kuphela ukusuka phansi.

Indlela ye-Deadlift ngesitayela sesiRomania yazuza abalandeli abaningi ngenxa yezinhlangano ezinikeza inkululeko eyengeziwe.

1. Hamba uye ngase-barbell ukuze ume phakathi phakathi kwemithwalo.
2. Goba phansi ubheke phansi ukuze wenze i-deadlift efanele futhi ugcine amadolo akho egobile kancane.
3. Ukubamba ku-deadlift kufanele kube into yokubamba, ngakho-ke neminwe yenkomba ibheke phansi.
4. Hofuza, bese, ngenkathi usaqondisa umhlane wakho futhi ugoqe amadolo akho kancane, phakamisa i-barbell.
5. Exhale futhi wehlise kancane i-barbell, kodwa ungayibeki ibha phansi. Phinda umsebenzi.

Qiniseka ukuthi ufunda: Ukuzivocavoca ekhaya - enye indlela ephephile ejimini

Ukufa ngomlenze owodwa

Ukuzivocavoca kunzima kakhulu kunenguqulo yakudala. Nokho, ungakwazi ukwenza lokhu deadlift ngaphandle komthwalo. Ukuzivocavoca kuhilela imisipha ye-biceps, i-gluteal kanye ne-rectus abdominis. Indlela yokwenza i-deadlift yomlenze owodwa?

1. Yima uqonde izinyawo zakho zisondelene futhi izingalo zakho zincike emzimbeni wakho. Umhlane uhlala uqondile futhi amadolo agobile kancane.
2. Donsa umoya, bese ubuyisela izinqulu zakho emuva, utshekise i-torso yakho phambili, bese uphakamisa umlenze owodwa emuva. Hlala kulesi sikhundla ngokwelula umlenze ophakanyisiwe. Emlenzeni owodwa wokufa, ikhanda kufanele lihlale lihambisana nomhlane.
3. Buyela endaweni yokuqala ngenkathi ukhipha umoya kancane.
4. Yenza izikhathi ezingu-10, bese ushintsha umlenze.

Lolu hlobo lwe-deadlift lungenziwa futhi ngama-dumbbells. Abaqalayo, nokho, kufanele bazame ukuvivinya umzimba ngaphandle kwemishini kuqala. Ngaphandle kwalokho, kuwumqondo omuhle ukwenza i-deadlift ekhaya. Amabhodlela amanzi angasetshenziswa esikhundleni sama-dumbbells.

Kuhlole: Indlela yokuzivocavoca ekhaya ngama-dumbbells?

Deadlift - amaphutha

Ama-Deadlifts kuwumsebenzi obonakala ulula. Nokho, empeleni kudinga ukunemba. Noma yimaphi amaphutha angenza ama-deadlifts amanxeba angajabulisi esikhundleni semiphumela emihle.

Amaphutha avame kakhulu e-deadlift afaka:

1. i-round back - kulo msebenzi, amahlombe kufanele adonswe phansi futhi ingemuva liqonde,
2. ukuzinzisa umgogodla ngemuva kokubamba ama-dumbbells - ukubeka umgogodla nokukhipha okhalweni kufanele kwenzeke ngaphambi kokutshekisa i-torso nokuyigcina inqubo,
3. ukubeka okhalweni njenge-squat - ku-deadlift, ama-hips kumele abe phezulu kunamadolo (awukwazi ukwenza i-squat egcwele),
4. kushintshanisa i-barbell grip - ukubamba okungcono kakhulu ukubamba (iminwe ibheke phansi),
5. i-hip hyperextension - ku-deadlift, izinqe kufanele ziqhutshwe phambili, kodwa zihlale zihambisana nomzimba wonke,
6. okokuqala, sebenzisa ama-hips ngenkathi uphakamisa i-barbell - ukuqondisa amadolo, ukuhambisa ama-hips nokusebenza ngemuva kufanele kwenziwe ngesikhathi esisodwa ngenkathi uphakamisa umthwalo.

I-Deadlift kanye nobuhlungu beqolo

Ukuqeqeshwa kwe-Deadlift kuthuthukisa isimo se-skeletal muscle structure. Sizonciphisa ingozi yobuhlungu emgodleni we-lumbar. Kodwa-ke, ukunakekelwa okukhethekile kufanele kuthathwe esimweni sezifo nezifo zomgogodla.

I-Deadlift kanye ne-hyperlordosis

Ukuzivocavoca kuzobangela ubuhlungu kubantu abaphethwe yi-hyperlordosis, okungukuthi i-lumbar lordosis ejulile. Lesi simo sibonakala ngobuthakathaka ezinqeni, esiswini, nasemisipha ye-biceps yethanga, kanye nokufinyezwa kwemisipha ye-quadriceps ne-extensor yangemuva.

Ngenxa yalokho, eminye imisipha, kuhlanganise ne-lumbar extensor, ithwele kanzima lapho iphakamisa i-deadlift. Ukucindezela ku-vertebrae nakho kuyanda. Ngakho-ke, lapho sifuna ukwenza ama-deadlifts, futhi i-lordosis enzima iyayivimbela, kungcono ukubonisana nomqeqeshi womuntu siqu oqeqeshiwe emkhakheni we-physiotherapy.

I-Deadlift kanye ne-scoliosis

I-Scoliosis yisifo esiphazamisa ibhalansi phakathi komsebenzi wemisipha ezinhlangothini zombili zomgogodla. Ngakho-ke, ukuzivocavoca ejimini esimweni se-scoliosis akufaki ama-deadlifts alayisha umgogodla nge-axially. Isici esengeziwe esithinta okungekuhle umphumela we-deadlift emgogodleni nge-scoliosis kunomthwalo ophezulu - awunconywa ngalesi simo.

I-Deadlift kanye ne-discopathy

Ngenxa yomthwalo nokuzibophezela ekusebenziseni amaqembu amaningi emisipha, abantu abanokulimala emhlane kufanele futhi banikeze amandla okubulala. Lokhu kufaka phakathi i-sciatica ne-discopathy. Ingozi yokulimala okubi kakhulu lapho wenza i-deadlift iphezulu kakhulu.

Funda futhi: Indlela Yokuqeda Ubuhlungu Beqolo? TOP 5 umzimba for umgogodla onempilo

I-Deadlift - imiphumela

Kunezizathu eziningi zokufa. Indlela efanele inika lolu hlobo lokuzivocavoca izinzuzo eziningi:

1. isebenza ngendlela ye-multidirectional - ama-deadlifts awagxili kuphela ekuqiniseni ama-extensors noma imisipha ye-biceps yamathanga (uma kwenzeka ama-deadlifts emilenzeni eqondile), kodwa futhi ekuqiniseni imisipha ye-latissimus, imisipha ye-gluteal ngisho nemisipha yesisu;
2. I-Romanian deadlift ngaphezu kwalokho iqinisa imisipha yezinqe;
3. kusiza ukunciphisa amafutha omzimba - kwandisa izindleko zamandla, ngenxa yokuthi ungakwazi ukufeza ukuntuleka kwamandla ngokushesha.

Kungumqondo omuhle ukufaka ama-deadlift ohlelweni lwakho lokuqeqesha. Uma usebenzisa indlela efanele, ukuzivocavoca kuzoba nezinzuzo eziningi - okuhlanganisa izinzuzo zezempilo.

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