Deadlift: Kubaluleka ukusebenza

Deadlift ingenye umzimba eziyisisekelo ukwakha ngempela umzimba buffed. Ngisho ezifana nemidlalo owaziwa izindawo ezifana sawo esiningi futhi Powerlifting zimane engacabangeki ngaphandle uhlelo lwayo lokusebenza.

Uma kwenziwe ngendlela efanele, izinzuzo deadlift wonke umzimba sikhulu kakhulu kunanoma iyiphi enye umsebenzi. Lihlanganisa enkulu yomzimba womuntu yakhiwa ngempela eyinkimbinkimbi futhi ephumelelayo for okwalandela ukuqeqeshwa izinqubo, okuyinto kakhulu kwandisa umzimba kanye nokwethulwa ngokuyiko kwezinhlelo kwemisipha ukukhula isisindo. A unomphela lesi sivivinyo kuqinisa lenqwaba amalunga imisipha emzimbeni womuntu. Kanye ikusize futhi nekwandzisa umtsamo umsubathi yemisipha wonke umzimba.

Ungakhohlwa ukuthi deadlift kuyaphumelela ukudonsa ivolumu kwemisipha kuka ewumngcingo umsebenzi engayodwa imisipha efanayo. Wabasaqalayo abaningi bayazama ukungacabangi lomsebenti ngenxa yokwesaba amacala emuva ukulimala. Kodwa ochwepheshe bathi Ezimweni ezinjalo, maningi amathuba okuba kwenzeke nabantu, it is awawenzi deadlift. Batusa ukunciphisa ingozi kunengqondo ubuncane ngokusebenzisa amasu efanele.

Ngokusekelwe osekushiwo, kuthathwa ukuthi deadlift yakudala ngokunembile ekusebenziseni ezingasiza umsubathi ngamunye ukufeza imiphumela ephawulekayo ngaphandle kwemiphumela emibi. Ngo ukusebenza wakhe kufanele ulandele izimiso ezimbalwa ezilula. Qiniseka ukuthi nibeke izinyawo zenu ububanzi kwamathanga akho, nezinyawo yanconywa wobulawa parallel nomunye. Ngokunembile ukunquma ububanzi yokubeka kusiza umsebenzi elula. Kuyinto kudingekile kuphela imizuzwana embalwa ukuze uhlanganyele ku-bar futhi ekhululekile ukuba ziphosele phasi-ke. Ngemva gxuma sibheke isithende zabo - yilokho ibanga elibahlukanisile kuyinto eliphezulu ekwenzeni deadlift.

Kuheleza lengiyo uma lesi sivivinyo nje njengebalulekile kuka yokubeka okukhulu. Grif yinduku entendeni ukusebenza esithathwayo ukuze izinyawo nezandla ningathinti nomunye. Ibanga phakathi emabhulashini kumele singeqi ububanzi emahlombe. Lokhu isango kusiza vanes ukuxuba ngesikhathi umsebenzi phezulu.

Futhi ukuze deadlift akubi imbangela emuva ukulimala noma ingalo imisipha, kufanele kwenziwe kuphela nge kuheleza kwesokudla. Ngezinye izikhathi, ungasebenzisa amabhande akhethekile magnesia.

Ngokukhethekile kule umsebenzi ukhangwa isimo loin. Enough okukhulu kancane arched emuva isikhundla kusiza kakhulu induku ephakamisa futhi ephephile ukuze yomgogodla.

deadlift ngamunye iqala incazelo ecacile umsebenzi ikhanda namahlombe. Kwaba okungazelelwe ukunyakaza kwabo emuva, futhi ngemva kwalokho ibenze imilenze phansi unikeza isiqondiso eyinhloko ekusebenziseni. Ungesabi of ozwa enyakazayo okungazelelwe emuva. Lo muzwa ingenye kuyizimpawu elungile ukubulawa deadlift imiklamo.

Nokho, akufanele neze enze lokhu nge izithende phansi. Kule ngokuvamile kakhulu ke unesifo hhayi kuphela inqubo athlete, kodwa umsipha yakhe, biceps futhi emuva. Futhi hhayi Kunconywa ukugqoka izicathulo ne ematheni esithambile. Ngaphansi kwethonya isisindo omkhulu kuzobuyekezwa empeleni umlenze falling ngokusebenzisa amathe, okungase kuthinte imiphumela umsebenzi. It is hhayi Kunconywa ukuqeqesha ku ukhonkolo noma ezahlukene endaweni eshelelayo, ke kakhulu kwandisa ingozi yokulimala. Ngalezi nezinye amathiphu amaningi ewusizo, noma ubani akwazi ukuba uMdali niwubone umzimba wakhe siqu enhle.

Liyakushintsha amazinga deadlift? Wabasaqalayo abaningi banesithakazelo lolu daba, kodwa okwamanje azikho iyunifomu yokusebenza ukusebenza kule umsebenzi. Uma ekuqaleni esigabeni ezemidlalo wabelwa olusekelwe ukugcwaliseka amazinga, kodwa manje umphumela yinani umzimba ezintathu ezahlukene.