Deadlift - Kubwerera

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mexau Karala

Ukuxhumana kwe Deadlift - Kubwerera

The Deadlift - Zolimbitsa thupi zakumbuyo ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu yakumbuyo, komanso imagwira miyendo ndi pachimake. Zochita zolimbitsa thupizi ndi zabwino kwa aliyense amene akufuna kulimbitsa thupi lawo lonse, kuwongolera kaimidwe, komanso kulimbikitsa masewera olimbitsa thupi. Kuphatikizira Deadlift - Kubwerera muzochita zanu zolimbitsa thupi kungakuthandizeni kulimbitsa minofu, kuwonjezera mphamvu, komanso kulimbitsa thupi lanu, ndikupangitsa kuti ntchito za tsiku ndi tsiku zikhale zosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Deadlift - Kubwerera

• Phimbani m'chiuno ndi m'mawondo, sungani msana wanu mowongoka, ndipo gwirani belu ndi manja anu otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa.
• Kumangirira pachimake ndi msana wanu mowongoka, kwezani chotchingacho powongola m'chiuno ndi mawondo anu mpaka mutayima mowongoka.
• Gwirani malowo kwa kamphindi, kenaka tsitsani pang'onopang'ono barbell kubwerera pansi powerama m'chiuno ndi mawondo anu, ndikusunga kulunjika kwa msana wanu panthawi yonse yoyendayenda.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti fomu yanu ikhale yolondola panthawi yonseyi.

Izinto zokwenza Deadlift - Kubwerera

• **Kupewa Kuchulukitsitsa**: Kulakwitsa kofala ndikukweza kulemera kwambiri posachedwa. Izi zingayambitse mawonekedwe osalimba komanso kuvulala komwe kungachitike. Yambani ndi kulemera kothekera ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi luso lanu zikuyenda bwino.
• ** Kugwiritsa Ntchito Minofu Yolondola **: Ma Deadlift amalunjika makamaka minofu yakumbuyo kwanu, glutes, ndi hamstrings. Onetsetsani kuti mukuchita minofuyi panthawi yokweza, osati kudalira manja anu kapena kumbuyo kwanu. Izi zidzakuthandizani kukweza kulemera kwakukulu ndikupewa kuvulala.
• **Njira Yopumira**: Kupuma koyenera ndikofunikira pochita masewera olimbitsa thupi aliwonse, kuphatikiza akufa.

Deadlift - Kubwerera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Deadlift - Kubwerera?

Inde, oyamba kumene atha kuchita Deadlift - Back Exercise. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena ma barbell kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti akonze zolakwika zilizonse. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi luso zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Deadlift - Kubwerera?

• Romanian Deadlift: Mtunduwu umayang'ana kwambiri gawo la eccentric kapena kutsika kwakufa, zomwe zingathandize kusintha kusinthasintha kwa hamstring ndi mphamvu.
• Kufa kwa Myendo Umodzi: Kuchita masewera olimbitsa thupi kungathandize kuwongolera bwino komanso kukhazikika, ndikuwongoleranso ma hamstrings ndi glutes mbali imodzi ya thupi panthawi imodzi.
• Trap Bar Deadlift: Pogwiritsa ntchito barbell m'malo mwa barbell yowongoka, kusiyanasiyana kumeneku kungathandize kuchepetsa kupsinjika m'munsi kumbuyo kwinaku mukulimbitsa thupi lonse.
• Snatch Grip Deadlift: Kusiyanasiyana kumeneku kumaphatikizapo kugwira kwakukulu, komwe kungathandize kuonjezera kayendetsedwe kake ndikuwongolera minofu yam'mbuyo yam'mbuyo bwino.

Izinto zokufunda ezishisa ezivumelekile Deadlift - Kubwerera?

• Bent Over Rows ndi ntchito ina yowonjezerapo pamene imayang'ana magulu a minofu omwewo monga zophatikizira, makamaka minofu yam'mbuyo, potero kumapangitsanso mphamvu zanu zokoka ndi kaimidwe, zonse zomwe zili zofunika pakufa.
• The Romanian Deadlift ndi kusinthika kwa chikhalidwe chakufa ndipo imayang'ana kwambiri pa hamstrings ndi m'munsi kumbuyo, zomwe zimathandiza kuonjezera kusinthasintha ndi mphamvu m'maderawa, zomwe zingapangitse mawonekedwe anu ndi mphamvu yanu mukufa kwake.