Deadlift

• Agache: Ekpo
• Ibikoresho: Igbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.
• Ibiharuro risha: Gluteus Maximus
• Ibiharuro ribiri: Adductor Magnus, Erector Spinae, Hamstrings, Quadriceps, Soleus

Ijambo ryo kuri Deadlift

Deadlift bụ mmega ahụ siri ike nke na-elekwasị anya n'ọtụtụ nnukwu akwara, gụnyere azụ, ụkwụ, na isi, na-enye ike zuru oke na uto akwara. Ọ dabara maka onye ọ bụla site na ndị mbido ruo ndị na-eme egwuregwu dị elu, n'ihi na enwere ike gbanwee ya dabere na ọkwa nkà na ihe mgbaru ọsọ onye ọ bụla. Ndị mmadụ n'otu n'otu nwere ike ịhọrọ itinye ihe nwuru anwu n'ime usoro ha na-eme iji kwalite ike ahụ n'ozuzu, kwalite arụmọrụ egwuregwu, na ịkwalite ọnọdụ na nguzozi ka mma.

Kubahiriza: Ijambo kwa Ikirari Deadlift

• Rụba n'úkwù na ikpere gị ka ị wetuo ahụ gị wee jide aka gị n'obere barbell karịa obosara ubu, ọbụ aka chere ihu gị ihu.
• Na-eme ka azụ gị kwụ ọtọ, gbanye n'ikiri ụkwụ gị ka ị bulite barbell ahụ n'ala, na-agbatị úkwù na ikpere gị n'otu oge ruo mgbe i guzoro ọtọ.
• Jide ọnọdụ a nwa oge, wee jiri nwayọọ nwayọọ tụgharịa mmegharị ahụ, na-ehulata n'úkwù na ikpere gị iji wetuo mgbịrịgba ahụ azụ n'ala.
• Tọgharịa njide gị na ọnọdụ ahụ gị, wee megharịa mmega ahụ maka ọnụọgụ ugboro ugboro achọrọ.

Komeza kuganiriza Deadlift

• ** Zere ibuli oke ibu, n'oge na-adịghị anya ***: Otu mmejọ a na-emekarị bụ ịnwa ibuli oke ibu tupu ịmalite ike na usoro dị mkpa. Nke a nwere ike ibute mmerụ ahụ. Malite na ibu a na-achịkwa ma jiri nwayọọ nwayọọ na-abawanye ka ike na usoro gị na-akawanye mma.
• ** Tinye ahụ gị dum ***: Nwunye nwụrụ anwụ bụ mmega ahụ zuru oke. Ha na-elekwasị anya na glutes na hamstrings gị, mana ha na-arụkwa ọrụ azụ gị, isi, quads, na ike ijide gị. Jide n'aka na ị na-emekọrịta ihe niile

Deadlift Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Deadlift?

Ee, ndị mbido nwere ike ịme mmega ahụ Deadlift. Agbanyeghị, ọ dị oke mkpa maka ndị mbido ịmalite site na ibu dị ala iji hụ na ha nwere ike idowe ụdị kwesịrị ekwesị ma zere mmerụ ahụ. Ọ dịkwa mma ịnwe onye na-enye ọzụzụ ma ọ bụ onye nwere ahụmahụ na-ebu ụzọ gosipụta usoro ziri ezi. Dị ka ọ dị na mmega ahụ ọhụrụ ọ bụla, ọ dị mkpa iji nwayọọ nwayọọ na-abawanye ibu ka ike na nkasi obi na mmegharị ahụ na-akawanye mma.

Ibintu byinshi bijyanye no kwa Deadlift?

• Sumo Deadlift bụ mgbanwe ọzọ ebe a na-edobe ụkwụ n'obosara karịa obosara-úkwù, na-elekwasị anya karịa akwara apata ụkwụ n'ime ma na-achọ obere mmegharị.
• The Trap Bar Deadlift na-eji ogwe nwere ụdị hexagonal, na-enye ohere maka njide na-anọpụ iche na obere nsogbu na azụ azụ, na-eme ka ọ bụrụ ezigbo nhọrọ maka ndị nwere nsogbu azụ.
• The Single Leg Deadlift bụ mmega ahụ n'otu akụkụ nke na-arụ otu ụkwụ n'otu oge, na-enyere aka melite nguzozi na nkwụsi ike ka ọ ka na-elekwasị anya na hamstrings na glutes.
• The Stiff Leg Deadlift, dị ka Romanian Deadlift, na-emesi ike hamstring na glute activation mana ọ na-enwe nnukwu mmegharị ahụ ka a na-eweda mmanya ahụ n'ala.

Ibintu byiza bikanagorwa Deadlift?

• Deadlift Romanian bụ mmega ahụ ọzọ bara uru nke na-emeju Deadlift ọdịnala site n'ilekwasị anya na agbụ azụ, kpọmkwem hamstrings na glutes, nke nwere ike imeziwanye ụdị ibuli gị ma gbochie mmerụ ahụ.
• Bent-over Rows nwekwara ike imeju Deadlift ka ha na-ewusi akwara elu na ala azụ ike, na-enye aka na isi ike na ọnọdụ ka mma, nke dị oke mkpa maka ịrụ ọrụ Deadlift nke ọma.