I-deadlift iyinhlobonhlobo nokuthi ingayenza kanjani kahle?

Abaqeqeshi abaningi baqinisekisa ukuthi ukubulawa kwesibhamu kufanelekile kufakwe ohlwini lwezindlela ezihamba phambili zokuthuthukiswa komzimba wamasipha namandla. Kubalulekile ukuthi uqaphele ukuthi umphumela ungabalwa kuphela uma ukuzivocavoca kwenziwa kahle, ucabangela zonke izinhlobo ze-nuances.

Kuyini ukubulala?

Kulabo abafisa ukuvuselela imizimba yabo masinyane nangempumelelo, kunconywa ukuthi izivivinyo eziyisisekelo zifakwe ekuqeqesheni, okubandakanya imisipha eminingi emsebenzini wabo. Lokhu kufaka phakathi ukufa, okumele kufakwe ekuqeqeshweni kwabantu abafuna ukunciphisa umzimba futhi basebenzise i-corset ye-muscle. I-Deadlift iyisenzo sokusebenzisa i-barbell noma ama-dumbbells. Ukuze unciphise ingozi yokulimala, ungasebenzisa izikhwama zesibindi ezilungisa ibha ezandleni zakho.

I-rockball yokufa iyini?

Ukuthandwa nokuphumelela kwalokhu kuvivinywa kungenxa yokuthi ikhuthaza kakhulu ukukhula komzimba. Ngesikhathi sokuqeqeshwa, imisipha elandelayo iqhaza emsebenzini:

1. Emuva . Umthwalo oyinhloko ugxila okhalweni, olusebenza nge-flexion / extension. Imisipha ye-latissimus yangemuva iphinda ithuthuke.
2. Imigqa nezintambo . Kulabo abanesithakazelo kulokho okushiwo ukufa, udinga ukwazi ukuthi ufunda kahle izindawo eziyinkimbinkimbi emzimbeni womuntu, futhi lokhu kubalulekile kwabesifazane.
3. Izibikezelo kanye nezibhamu . Kudingeka ukubamba induku.
4. Cindezela . Kubalulekile ukuqiniswa kwecala, ukuze ugcine isikhundla esifanele.
5. Trapezium, imisipha yamathole kanye namathanga angaphakathi .

I-Deadlift - inzuzo nokuqhafaza

Ukuzivocavoca ngayinye kunezici zayo ezinhle, kodwa ngezinye izikhathi zilimaza, kuyasiza ukuqonda ukuthi kufanelekile ukunaka noma cha. Ake siqale ngalokho okushiwo ukufa, okungukuthi, yiziphi izinzuzo ezinawo:

1. Ukuzivocavoca okuyisisekelo okusiza ukuthuthukisa amaqembu amaningana ama-muscle amakhulu.
2. Ukwandisa ngokuphawulekayo amandla omuntu, okuvumela ukuthi wenze ezinye izivivinyo ngesisindo esiningi.
3. Isiza ukubulawa kwesibhamu ukukhipha amafutha amaningi kanye neselula kusuka emathangeni nasezintweni, kubanika isimo esihle.
4. Ngezinkinga ezinengqondo ngemuva, ungabhekana nezinzwa ezibuhlungu.
5. Ukwandisa ukuqina komzimba.
6. Isiza ukuqinisa amalunga, okubaluleke kakhulu, ukwenza kahle umsebenzi.
7. Ngokungathinteki kuthinta isimo senhliziyo, imithambo yegazi kanye nesistimu yokuphefumula.

Kubalulekile ukwazi ukuthi yikuphi ukufa okuyingozi, ngoba kubhekisela ezenzweni ezivame ukubangela ukulimala, okuhlobene kakhulu nomgogodla. Ukuze ugweme lokhu, kuyadingeka ukuthi ulandele inqubo yokukhipha futhi uqaphe isimo se-ngemuva, okufanele ukuthi iqonde ngokuchotshozwa okuncane esikhweni.

Ukuthambisa okuqinile - imishini

Kungakhathaliseki ukuthi uhlobo olunjani olukhethiwe, kubalulekile ukucabangela inombolo yezindaba ezibalulekile zobuchwepheshe.

1. Beka izinyawo zakho ukuze amasokisi asemgqeni owodwa oqondile, ngoba i-asymmetry ayamukeleki.
2. Qala ukuqhuba ngesisindo esincane ukuze ulungise indlela yokubulawa.
3. Ukukhipha zonke izinhlobo zokufa, awukwazi ukuqeda izithende zakho phansi. Kunconywa ukugqoka izicathulo ngomzimba omncane nomfutho.
4. Ukuze uvikele amadolo akho ekugubheni, sebenzisa amabhandeki.

Ukufa kwe-Classic

I-classical version yalolu hlelo luvame ukusetshenziswa. Qala ukuqeqeshwa kufanele kube nokufudumala, ukubeka ugcizelele emhlane nasemadolweni aphansi. Indlela yokuqala kufanele kwenziwe ngaphandle kwama-pancake ukufudumala imisipha. Ukuze uqonde indlela yokwenza kahle ukubulala, kubalulekile ukunikeza ukunakwa okukhethekile esimweni sokuqala.

1. Beka ibha phansi futhi uhlale eduze kwawo ukuze izinyawo zingaphansi kwentamo, okungukuthi, kufanele idlule phakathi nendawo yazo.
2. Ibanga phakathi kwemilenze kufanele libe yendalo futhi likhululekile. Gcina amasokisi kancane ezinhlangothini.
3. Thatha entanyeni ngesigqoko esivamile, usibeka kude kakhulu kancane kunamahlombe. Uma ukhetha ukusebenza ngomthwalo osindayo, sebenzisa ukuxuba okuxubile.
4. Bhonqa ngamadolo, wenze isiliva, ukuze ama-shins asithinte kalula ibha. Ama-Hips kufanele abe acishe abe phansi.
5. Phakathi nokuvivinya umzimba wonke, udinga ukubheka phambili, kungenjalo kukhona ingozi yokulahlekelwa ibhalansi yakho.
6. Gcina umhlane wakho uqonde ngoba uma ugobile, ungalimala. Ukuhlunga emhlane ophansi kufanele kube mncane.

Ngemuva kokuthi wonke amaphuzu esimo sokuqala agcwaliseke, ungaqhubeka nokusebenza. Ukuze uqonde ukuthi ungazenza kanjani ukufa, kubalulekile ukuhamba ngezigaba eziningana ezibalulekile.

1. Awukwazi ukufaka i-barbell up futhi akudingeki uyidonse. Ukuphakama kufanele kube kwemvelo.
2. Hamba phezulu kusuka ekhanda, bese uqondisa ngamadolo, uphakamise.
3. Uma ibha idlula ngamadolo, kuyadingeka ukondla iziqhamuka phambili.
4. Ungazami ukuqondisa ngamadolo akho ngokuphelele. Hamba phansi, ukhomba emuva kwesikhumba, njengokungathi uzama ukusunduza umnyango ngezinyawo.
5. Ukunyakaza kwenduku kufanele kuqhutshwe ngendlela eyodwa.

Ukufa kwe-Classic

I-deadlift yaseRomania

Lolu khetho lubhekwa njengokukhanya, ngakho-ke kuvame ukukhethwa ngabamele abesilisa ababuthakathaka. I-deadline ye-Romanian ene-barbell, uma uyiqhathanisa ne-classical version, inzima kakhulu imithwalo nezintambo, kepha imisipha yangemuva ibandakanyeka kancane. Lolu khetho lokusebenza luyenziwa emilenzeni eqondile noma emadolweni lungenziwa kancane kakhulu. Ibha yehliswa kuze kube semkhatsini we-shin. I-Romanian deadlift yokunciphisa isisindo nokuthuthukiswa kwemisipha kwenziwa ngokulandela uhlelo olulandelayo:

1. Indlela yokwamukela isikhundla sokuqala ichazwe ngenhla. Gcina intamo ukuze izintende zikhonjiswe. Ibanga phakathi kwezandla kufanele libe ngaphansi kancane kunomkhawulo wamahlombe.
2. I-Exhaling, phakamisa ibha, futhi yenze kancane kancane ngaphandle kokugxila.
3. Phakamisa i-trunk, ukondle isikhumba. Ekugcineni, phuma.
4. Nalapha, yehla, uphinde ususe isikhumba.

I-deadlift yaseRomania

I-Deadlift emilenzeni eqondile

Lokhu kuyinto enzima kunayo yonke yokusebenza okwenziwa, okubizwa nangokuthi i-deadlift. Ngesikhathi sokuqeqeshwa, imisipha eminingi ihilelekile emsebenzini, kodwa izinyathelo ze-bicep nezintambo zithola umthwalo oyinhloko. Ukubonisa ukubulawa kwe-deadlift kuyingxenye yohlelo lokuqeqesha abantu abathintekayo emidlalweni, lapho kubalulekile ukugijima nokugxuma kahle.

1. Yamukela isikhundla sokuqala, esichazwe ngenhla ekuchazweni kwendlela yokufa kwe-classical.
2. Ukungenelela, wehlisa ibha phansi, ugcine imilenze yakho iqonde. Ungakhohlwa mayelana ne-back back.
3. Buyela ku-PI ngesikhathi sokuphuma.

I-Deadlift emilenzeni eqondile

Isifiso se-Sumo

I-version eveziwe yalolu hlelo lwasungulwa yi-powerlifters nakwezinye izinkomba zezemidlalo ezingasetshenziswanga. Ukufa kwesitayela sumo kubonakala ngokubeka imilenze, ububanzi phakathi kokukhulu kunamahlombe. Ngenxa yalokhu, izinkalo nezinduna zisebenza kakhulu. Uma ubulawa kahle ngemuva, ungasusa omunye umthwalo oya ezinyaweni. Ukuhlukumeza okukhulu kunazo zonke kubonakala ngaphakathi kwesikhumba sangaphakathi. Ukufa kwe-Sumo kwenziwa ngokulandela uhlelo olulandelayo:

1. Beka izinyawo zakho ngokubanzi kunamahlombe akho ukuze izinyawo zakho zisondele kuma-pancake. Amasokisi avela ezinhlangothini. Bend imilenze yakho uthathe intamo. Hlala phansi, ukuze izingalo zakho ziphakathi kwemilenze yakho, futhi amahlombe akho angaphezu kwebha futhi akhululekile kancane.
2. Bend engemuva ongemuva futhi emva kokuvula, qala ukuphakamisa ibha.
3. Uma engaphezu kwamadolo, yondla isikhumba, phambili ukunyakaza. Kanye nalokhu, amadolo kufanele aqondise. Enye iphuzu - ama-shoulder blade kufanele ahlanganiswe.
4. Yehla, uqale ngokuhamba kwe-pelvis emuva, bese usugoqa amavilo, wehlisa ibha.

Isifiso se-Sumo

I-Deadlift ku-Smith

Inzuzo ebalulekile yomshini kaSmith wukuthi ibha ihamba ithrekhi eyodwa kuphela, ukuze i-projectile ingenakunyulwa noma ihambe. Njengoba imisipha yezimo eziqinile zingabandakanyeki emisebenzini, kodwa umthwalo udlulela ezinkalweni, emathangeni nasemhlane. Ukuqaliswa kokufa kweSmith kufana nokukhethwa okukhulunywe ngenhla.

1. Okokuqala, lungisa ukuphakama kwentamo ukuze itholakale phakathi kwamathanga. Bamba ibha ngokubamba okungenele, ukuze kube khona ibanga phakathi kwamabhulashi, njengobubanzi bamahlombe. Izandla kufanele ziqonde, namadolo aphethwe kancane.
2. I-Exhaling, yenza umthambeko, udonsa isikhumba emuva bese uhlehlisa ibha. Ungakhohlwa ngemuva, okumele kube okuqondile.
3. Ngenxa yenkinga yamathanga namathanga, ukuphefumula, buyela ku-FE.

I-Deadlift ku-Smith

Uhlaka lwesimo esinezintambo

Enye indlela yokwenza umsebenzi osebenzayo, kodwa esikhundleni se-bar, kusetshenziselwa izimbongolo lapha. Lolu hlelo mayelana nokuthi ukubulawa kokufa kwenziwa kanjani cishe kufana ne-classical version.

1. Ama-dumbbells agcinwe ezandleni ezivuliwe ngaphambili kwethanga ukuze izintende zibheke phansi. Ama-nuances asele esendaweni sokuqala achazwa ngenhla.
2. Ekuphefumulelwe, ncike phansi, uphonsa izintambo emuva futhi uhlehlise phansi ama-dumbbells phansi. Izandla kufanele ziqonde, futhi emuva kwakho ngqo.
3. I-Exhaling, buyela ku-FE.

Uhlaka lwesimo esinezintambo

Ukuthambisa okugxile - kuhamba nokuphindaphinda

Indlela yokusebenzisa ngokuqondile ixhomeke ekuhlosweni koqeqesho. Ngokuvamile ukuvivinya umzimba kuyisifo sokufa kwabantu besifazane abasetshenziselwa ukulahlekelwa isisindo, ukukhula kwemisipha, ukuthuthukiswa kwamandla nokukhuthazela. Kulabo abafuna ukuthuthukisa imizimba yabo kanye nemingcele yomzimba okwesikhashana, uhlelo olunjalo lunconywa:

• Ukuphindaphindiwe # 1 - 5 ngaphandle kwama-pancake;
• funda inombolo 2 - izikhathi ezingu-5 nge 50% yomthwalo omkhulu;
• sondela inombolo 3 - izikhathi ezintathu nge 75%;
• sondela inombolo 4 - izikhathi ezimbili nge 90%;
• indlela eyinhloko ivame izikhathi ezingaba ngu-10 ngesisindo sokusebenza.

Ukuthambisa okugxile - ukuphikisana

Ngaphambi kokwenza noma yikuphi ukuvivinya umzimba, kubalulekile ukucabangela ukuthi kwezinye izimo imisebenzi yomzimba ayinqatshelwe.

1. Ukubulawa kwamantombazane kuyaphikisana lapho kukhona izinkinga ngesistimu ye-musculoskeletal.
2. Ukuqeqeshwa kuvunyelwe abantu abanezintambo, ama-hernias nezinye izinkinga ngomgogodla.
3. Ukungafani nokufaka izifo kufaka izifo zamajoyini ezandla, ama-elbows namahlombe.
4. Ukuvivinya amandla okuvinjelwa akuvunyelwe iziguli ezinegazi eliphakeme kanye nezifo zesimiso senhliziyo.