Barbell Sumo Deadlift

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus, Tensor Fasciae Latae

Ukuxhumana kwe Barbell Sumo Deadlift

Barbell Sumo Deadlift ndi masewera olimbitsa thupi amphamvu kwambiri omwe amayang'ana kwambiri kumunsi kwa thupi, kuphatikiza ma glutes, hamstrings, ndi quads, komanso kumachita minofu yakumbuyo ndi yapakati. Ndi yoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti athe kupititsa patsogolo mphamvu zonse, kusintha kaimidwe, ndi kulimbikitsa kayendetsedwe kabwino ka ntchito m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Sumo Deadlift

• Phimbani mchiuno ndi mawondo anu, ndikusunga chifuwa chanu chowongoka, ndipo gwirani chotchingacho ndikuchigwira mopitilira muyeso, manja ali mkati mwa mawondo anu.
• Kanikizani zidendene zanu kuti mukweze barbell, kuwongola miyendo yanu ndi chiuno mpaka mutayima molunjika, kusunga barbell pafupi ndi thupi lanu panthawi yonseyi.
• Gwirani mowongoka kwakanthawi, ndikusunga pachimake pachimake komanso msana wanu wowongoka.
• Pang'onopang'ono tsitsani barbell pansi popinda m'chiuno ndi mawondo, kukhala ndi msana wowongoka ndikusunga kapamwamba pafupi ndi thupi lanu.

Izinto zokwenza Barbell Sumo Deadlift

• Kugwira Moyenera: Manja anu ayenera kukhala mkati mwa miyendo yanu, pansi pa mapewa anu. Izi zimathandiza kusunga bwino ndi kulamulira nthawi yonse yokweza. Pewani kugwira kapamwamba kwambiri, chifukwa izi zingayambitse kutaya mphamvu ndi kupsinjika kwa mapewa.
• Sungani Neutral Spine: Ndikofunikira kuti msana wanu ukhale wowongoka komanso chifuwa chanu m'mwamba mukuyenda kuti musavulale. Kulakwitsa kofala ndikuzungulira kumbuyo, komwe kungayambitse kuvulala koopsa. Phatikizani pachimake chanu ndikusunga mutu wanu mopanda ndale, kuyang'ana kutsogolo koma osati mmwamba.
• Mayendedwe Oyendetsedwa: Kuyenda

Barbell Sumo Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Sumo Deadlift?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Sumo Deadlift. Komabe, ndikofunika kuyamba ndi kulemera kopepuka kuti muyang'ane pa mawonekedwe ndi njira, monga mawonekedwe osayenera angayambitse kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wotsogolera wodziwa bwino yemwe angoyamba kumene kuti atsimikizire chitetezo. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuyamba pang'onopang'ono, kumvetsera thupi lawo, ndipo pang'onopang'ono awonjezere kulemera ndi mphamvu pakapita nthawi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Sumo Deadlift?

• Sumo Deadlift High Kukoka: Kusiyanaku kumawonjezera kukoka kwa thupi lapamwamba kumapeto kwa kukweza, kugwira ntchito mapewa ndi kumtunda kumbuyo kuwonjezera pa thupi lapansi.
• Sumo Deadlift ya Mwendo Umodzi: Kusinthaku kumakulepheretsani kusakhazikika komanso kukhazikika kwanu pokweza mwendo umodzi pansi pomwe mukukweza.
• Deficit Sumo Deadlift: Kusiyanaku kumawonjezera kusuntha kosiyanasiyana poyimirira pa nsanja yokwezeka, potero kumagwira ntchito molimbika komanso kuwongolera kusinthasintha.
• Banded Sumo Deadlift: Kusintha uku kumawonjezera gulu lotsutsa ku barbell, kukulitsa zovuta pamene mukukweza ndikupereka kukana kosinthika panthawi yonse yokweza.

Izinto zokufunda ezishisa ezivumelekile Barbell Sumo Deadlift?

• Ma Kettlebell Swings amathanso kuthandizira ma Deadlifts a Barbell Sumo popeza onsewa amaphatikiza kusuntha kwa chiuno, komwe kumalimbitsa unyolo wakumbuyo, kumapangitsa mphamvu yakuphulika, komanso kusuntha kwa chiuno.
• Mabwalo a Glute akhoza kukhala opindulitsa kwa Barbell Sumo Deadlifts, pamene amayang'ana ma glutes ndi hamstrings, ofanana ndi akufa, koma ndi cholinga chodzipatula kwa minofuyi kuti awonjezere mphamvu ndi kutanthauzira kwa minofu.