Barbell Deadlift motsutsana ndi unyolo

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Deadlift motsutsana ndi unyolo

Barbell Deadlift motsutsana ndi unyolo ndi ntchito yomanga mphamvu yomwe imawonjezera kukana kwachikhalidwe chakufa, kukulitsa kukula kwa minofu ndi mphamvu. Ndi yabwino kwa onyamula apamwamba kapena othamanga omwe akufuna kupititsa patsogolo mphamvu zawo zophulika komanso kupirira kwa minofu. Kuphatikizira zolimbitsa thupi izi muzochita zolimbitsa thupi kungathandize kuthana ndi mapiri, kuwonjezera mphamvu zonse, ndikuwongolera magwiridwe antchito ena onyamula zolemera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Deadlift motsutsana ndi unyolo

• Imani ndi mapazi anu motalikirana m'lifupi, mukuwerama m'chiuno ndi mawondo kuti mugwire barbell; manja anu ayenera kukhala kunja kwa mawondo anu.
• Kusunga msana wanu mowongoka, kanikizani zidendene zanu kuti mukweze barbell ndi maunyolo pansi, kuwongola miyendo yanu ndi chiuno mpaka mutayima.
• Imani pang'onopang'ono pamwamba, kuonetsetsa kuti mapewa anu abwerera ndipo chifuwa chanu chatuluka, ndiyeno tsitsani pang'onopang'ono zitsulo ndi maunyolo kubwerera pansi popinda m'chiuno ndi mawondo.
• Bwerezani ndondomekoyi pa chiwerengero chomwe mukufuna kubwereza, nthawi zonse kusungabe kulamulira kwa barbell ndi unyolo ndikusunga msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Barbell Deadlift motsutsana ndi unyolo

• **Mawonekedwe Olondola:** Khalani ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi kuti musavulale. Imani ndi mapazi anu motalikirana motalikirana m'chiuno ndipo gwirani belu ndi manja anu kunja kwa miyendo yanu. Sungani msana wanu molunjika ndi chifuwa mmwamba. Pewani kuzungulira msana wanu, chomwe ndi cholakwika chofala chomwe chingayambitse kuvulala.
• **Kuyenda Koyendetsedwa:** Kuyenda kuyenera kuyendetsedwa ndi kukhazikika. Kulakwitsa kofala ndikugwedeza barbell mwachangu, zomwe zingayambitse kuvulala. M'malo mwake, kwezani barbell pang'onopang'ono ndikuyitsitsa ndikuwongolera, kuwonetsetsa kuti maunyolo akhudza pansi pang'onopang'ono.
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Barbell Deadlift motsutsana ndi unyolo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Deadlift motsutsana ndi unyolo?

Barbell Deadlift motsutsana ndi Chains ndi masewera olimbitsa thupi apamwamba omwe amawonjezera zovuta pamwambo wakufa. Nthawi zambiri amagwiritsidwa ntchito ndi onyamula odziwa zambiri kuti awonjezere mphamvu ndi mphamvu, makamaka panthawi ya 'lockout' yokweza. Ngati ndinu woyamba, ndikofunikira kudziwa kaye mawonekedwe oyambira ndikuwonjezera mphamvu zanu musanawonjezere unyolo. Mawonekedwe olakwika angayambitse kuvulala, makamaka powonjezera kukana kwina monga maunyolo. Nthawi zonse gwirani ntchito ndi mphunzitsi wovomerezeka kapena mphunzitsi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Deadlift motsutsana ndi unyolo?

• Romanian Deadlift Against Chains: Uku ndikusintha komwe mumagwiritsa ntchito barbell pamlingo wa chiuno ndikuyitsitsa mpaka pakati pa shin, kulunjika ku hamstrings ndi kutsitsa kumbuyo.
• Miyendo Yolimba Yolimbana ndi Unyolo: Kusiyanaku kumaphatikizapo kusunga miyendo yowongoka, yomwe imayang'ana pa hamstrings ndi glutes kwambiri.
• Deficit Deadlift Against Chains: Izi zimaphatikizapo kuyimirira pa nsanja yokwezeka kuti muwonjezere kusuntha kosiyanasiyana, komwe kumakulitsa kulimbitsa thupi pa glutes ndi hamstrings.
• Kufa ndi Mwendo Umodzi Polimbana ndi Unyolo: Kusiyanaku kumaphatikizapo kukweza barbell ndi mwendo umodzi, zomwe zimathandiza kuwongolera bwino ndikuwongolera mwendo uliwonse payekha.

Izinto zokufunda ezishisa ezivumelekile Barbell Deadlift motsutsana ndi unyolo?

• Romanian Deadlifts ndi ntchito ina yopindulitsa, yoyang'ana kumbuyo kwa unyolo - ma glutes ndi hamstrings - omwe ndi minofu yofunikira yomwe imagwiritsidwa ntchito mu Deadlift motsutsana ndi unyolo, motero kukulitsa mphamvu zanu zokweza ndi mawonekedwe.
• Kuchita masewera olimbitsa thupi a Glute Bridge kungathenso kuthandizira Barbell Deadlift motsutsana ndi Chains monga momwe amachitira makamaka glutes, minofu yoyamba mukufa, yomwe ingathandize kupititsa patsogolo mphamvu yanu ya chiuno ndi kukhazikika pa gawo lokweza lakufa.