Barbell Weighted Deadlift

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Gastrocnemius, Hamstrings, Soleus

Ukuxhumana kwe Barbell Weighted Deadlift

The Barbell Weighted Deadlift ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo kumbuyo, glutes, hamstrings, ndi core, zomwe zimapangitsa kuti zikhale chida chothandiza kwambiri pa mphamvu zonse ndi kumanga minofu. Ndioyenera kwa onse oyamba kumene komanso onyamula zinthu zapamwamba, opereka zosintha kuti zigwirizane ndi milingo yolimba. Anthu amatha kusankha masewerawa kuti asinthe kaimidwe kawo, kupititsa patsogolo masewera olimbitsa thupi, kapena kungokhala ndi thupi lamphamvu komanso lolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Weighted Deadlift

• Phimbani mchiuno ndi m'mawondo kuti mutsitse thupi lanu ndikugwira chingwecho ndikugwira mopitirira, manja otalikirapo kusiyana ndi m'lifupi mwake mapewa.
• Kusunga msana wanu mowongoka, kanikizani zidendene zanu kuti muyime mowongoka, kukweza chotchinga pamene mukuchita zimenezo, mpaka mutayima motalika ndi ntchafu zanu.
• Imani pang'onopang'ono pamwamba, kenaka tsitsani pang'onopang'ono barbell pansi popinda m'chiuno ndi mawondo, ndikusunga msana wolunjika panthawi yonseyi.
• Bwezerani malo anu ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza, ndikukumbukira kuti pakati panu mukhale olimba komanso msana wanu wowongoka panthawi yonseyi.

Izinto zokwenza Barbell Weighted Deadlift

• **Kupewa Kusuntha kwa Jerky:** Kulakwitsa kofala ndikugwedeza belu mwachangu. Izi zitha kuvulaza kwambiri. M'malo mwake, kwezani barbell bwino komanso mosasunthika, kuyang'ana pakugwiritsa ntchito m'chiuno ndi miyendo yanu osati msana wanu kuti mukweze kulemera.
• **Njira Yopumira:** Kupuma ndikofunikira pakukweza anthu akufa. Pumani mpweya wambiri musananyamule belu, gwirani mpweya wanu pamene mukukweza, ndikutulutsa mpweya pamene mukuchepetsa kulemera kwake. Njira imeneyi, yotchedwa Valsalva maneuver, imathandiza kukhazikika pakati panu ndikuteteza msana wanu.
• **Kuyika Phazi:** Mapazi anu

Barbell Weighted Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Weighted Deadlift?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Weighted Deadlift, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi wanu kapena munthu wodziwa kukutsogolerani poyambira kuti mutsimikizire njira yoyenera. Ma Deadlifts ndi masewera olimbitsa thupi ovuta omwe amaphatikiza magulu angapo a minofu, kotero mawonekedwe olondola ndi ofunikira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Weighted Deadlift?

• Romanian Deadlift: Mtundu waku Romania wakufalitsa umayang'ana kwambiri pamayendedwe a hinge ya m'chiuno komanso mochepera pa squat, kugogomezera ma hamstrings ndi glutes.
• Trap Bar Deadlift: Kugwiritsa ntchito barbell m'malo mwa barbell yowongoka kumasintha makina onyamulira, kuchepetsa kupsinjika kwa msana wanu ndikuwunika kwambiri quadriceps.
• Deficit Deadlift: Poyimirira pa nsanja yokwezeka, mumawonjezera kusuntha kwa deficit deadlift, zomwe zingathandize kupititsa patsogolo mphamvu zanu ndi kusinthasintha.
• Kufa kwa Mwendo Umodzi: Kuchita masewera olimbitsa thupi kumathandizira kuwongolera bwino komanso kukhazikika, komanso kulunjika mbali iliyonse ya thupi payekhapayekha kuti mukhale ndi mphamvu zokwanira.

Izinto zokufunda ezishisa ezivumelekile Barbell Weighted Deadlift?

• Mizere Yopindika: Kuchita masewera olimbitsa thupi kumalimbitsa minofu yam'mbuyo, makamaka latissimus dorsi, yomwe ndi yofunika kwambiri kuti mukhale ndi malo oyenera panthawi yakufa, motero kuchepetsa chiopsezo cha kuvulala.
• Romanian Deadlifts: Kusintha kumeneku kwakufa kumangoyang'ana kwambiri pa hamstrings ndi m'munsi kumbuyo, kugwirizanitsa ndi Barbell Weighted Deadlift mwa kupititsa patsogolo mphamvu ndi kusinthasintha kwa minofuyi, potero kumapangitsa kuti ntchito yonse yakufa iwonongeke.