Barbell Sumo Deadlift

• Kōaro Tinana: Ngo-pango
• Taputapu: Purutai.
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Soleus, Tensor Fasciae Latae

Whakataki ki te Barbell Sumo Deadlift

Ko te Barbell Sumo Deadlift he whakangungu whakangungu kaha e aro nui ana ki te tinana o raro, tae atu ki nga glutes, hamstrings, me te whaa, i te wa e uru ana ki te tuara me nga uaua matua. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka ngawari te whakarereke kia rite ki nga taumata kaha takitahi. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi mo tona kaha ki te whakanui i te kaha katoa, te whakapai ake i te tuunga, me te whakatairanga i nga nekehanga pai ake i roto i te oranga o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Barbell Sumo Deadlift

• Pikohia ki o hope me o turi, kia noho tika to uma, ka mau ki te paera me te pupuri i o ringaringa, ka tuu nga ringa ki roto i ou turi.
• Panahia o rekereke ki te hiki i te paera, whakatikahia o waewae me o hope kia tu tika koe, kia piri tonu te paera ki to tinana puta noa i te nekehanga.
• Kia mau ki te turanga tika mo te wa poto, kia mau tonu to matua me to tuara kia tika.
• Whakamuri atahia te paera ki te whenua ma te piko o ou hope me o turi, kia mau tonu te tuara me te pupuri i te pae kia tata ki to tinana.

Nga Tohu mō te Whakaputa Barbell Sumo Deadlift

• Te Mau Tika: Me tuu o ringaringa ki roto i ou waewae, ki raro tonu i ou pakihiwi. Ka awhina tenei ki te pupuri i te taurite me te whakahaere puta noa i te hiki. A ape i te hopu i te pae kia whanui rawa atu, na te mea ka ngaro te kaha me te raru o te pokohiwi.
• Kia mau tonu ki te tuara o te tuara me to uma ki runga puta noa i te nekehanga kia kore ai e whara. Ko te hapa noa ko te whakaawhiwhi i te tuara, tera pea ka whara kino. Whakauruhia to matua me te pupuri i to mahunga ki te tuunga kore, titiro whakamua engari kaua ki runga.
• Te Nekehanga Whakahaere: Te neke

Barbell Sumo Deadlift He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell Sumo Deadlift?

Ae, ka taea e te hunga timata te mahi Barbell Sumo Deadlift. Heoi, he mea nui ki te timata me te taumaha mama ake ki te aro ki te ahua me te tikanga, na te mea he kino te ahua ka whara. He pai ano te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei arahi i te tangata katahi ano ka timata i roto i te mahi kia noho haumaru. Pērā i ngā mahi whakangungu, me puhoi te tiimata, te whakarongo ki o ratau tinana, me te whakanui i te taumaha me te kaha i roto i te waa.

He aha ngā rerekētanga māori o te Barbell Sumo Deadlift?

• Sumo Deadlift High Pull: Ko tenei rereketanga ka taapirihia he kume o runga o te tinana ki te pito o te hiki, ka mahi i nga pakihiwi me te tuara o runga hei taapiri atu ki te tinana o raro.
• Kotahi-Waewae Sumo Deadlift: Ko tenei rereketanga ka wero i to pauna me to pumau ma te hiki i tetahi waewae mai i te whenua i a koe e mahi ana i te hiki.
• Ko te Taapapa Sumo Deadlift: Ko tenei rereketanga ka piki ake te awhe o te nekehanga ma te tu i runga i te papa teitei, na reira ka kaha ake te mahi o nga uaua me te pai ake o te ngawari.
• Banded Sumo Deadlift: Ko tenei rereketanga ka taapirihia he roopu aukati ki te paera, ka piki ake te uaua i a koe e hiki ana me te whakarato i te aukati rereke puta noa i te hiki.

He aha ngā mahi whakapaipai mō te Barbell Sumo Deadlift?

• Ka taea hoki e te Kettlebell Swings te whakakii i te Barbell Sumo Deadlifts i te mea ka uru raua ki te korikori hip-hinge, e whakakaha ana i te mekameka o muri, e whakanui ana i te kaha pahū, me te whakapai ake i te nekeneke hope.
• Ka taea e Glute Bridges te taapiri pai ki te Barbell Sumo Deadlifts, i te mea e aro ana ratou ki nga glutes me nga hamstrings, he rite ki te deadlifts, engari me te aro ki te wehe i enei uaua mo te kaha ake me te whakamaramatanga uaua.