Deadlift - M'chiuno

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

Ukuxhumana kwe Deadlift - M'chiuno

The Deadlift - Kuchita masewera olimbitsa thupi a m'chiuno ndi masewera olimbitsa thupi amphamvu omwe amayang'ana m'munsi mwa thupi, makamaka m'chiuno, glutes, ndi hamstrings, komanso kulimbitsa pakati ndi kumbuyo. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, omwe amapereka zosintha kuti zigwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo chifukwa cha ubwino wake powonjezera mphamvu zonse, kukonza kaimidwe, ndi kulimbikitsa kukhazikika ndi kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Deadlift - M'chiuno

• Pindani m'chiuno ndi m'mawondo kuti mutsitse thupi lanu ndikugwira belu ndi manja onse awiri, manja anu akuwongoka ndi nsana wanu.
• Lumikizani pachimake chanu ndikukankhira zidendene zanu kuti mukweze chitsulocho pansi, ndikuchiyika pafupi ndi thupi lanu pamene mukuwongola miyendo yanu ndikuwonjezera chiuno.
• Mukayimirira mowongoka, imirirani pang'ono musanatembenuzire kusunthako, ndikuwerama m'chiuno ndi mawondo kuti mutsike pansi.
• Onetsetsani kuti msana wanu ukhale wowongoka komanso wapakati pamayendedwe onse kuti musavulale.

Izinto zokwenza Deadlift - M'chiuno

• **Kugwira Moyenera**: Kulakwitsa kwina ndikusagwira bwino belu. Kugwira kwanu kukhale kunja kwa miyendo yanu. Mukhoza kugwiritsa ntchito nsonga ziwiri kapena nsonga zosakanikirana. Onetsetsani kuti kugwira kwanu kuli kolimba komanso kolimba kuti musagwetse kulemera kwake ndikuvulaza.
• **Njira Yolondola Yokwezera **: Mukakweza chotchinga, kankhani ndi miyendo yanu kwinaku mukukoka ndi kumtunda kwanu. Onetsetsani kuti mwasunga bar pafupi ndi thupi lanu momwe mungathere pokweza. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu yadzidzidzi kukweza mipiringidzo. Kuyenda kuyenera kukhala kosalala komanso koyendetsedwa.
• **Gwirizanitsani M'chiuno Chanu**: Cholakwika chofala sikugwiritsa ntchito

Deadlift - M'chiuno Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Deadlift - M'chiuno?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Deadlift - Hips. Komabe, ndikofunikira kuti tiyambe ndi zolemetsa zopepuka ndikuyang'ana pakuchita bwino mawonekedwe kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi waumwini kapena woyang'anira malo ochitira masewera olimbitsa thupi poyamba kuti atsimikizire kuti masewerawa akuchitidwa moyenera. Ma Deadlift amayang'ana kumunsi kumbuyo, chiuno, glutes, quads, ndi hamstrings, zomwe zimawapangitsa kukhala masewera olimbitsa thupi athunthu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Deadlift - M'chiuno?

• The Sumo Deadlift ndi kusiyana kwina kumene wonyamulayo amaima mokulirapo kusiyana ndi mapewa-m'lifupi padera, ndipo chiuno chili pafupi ndi barbell, kuwonjezera kukhudzidwa kwa chiuno ndi ntchafu.
• The One-Leg Deadlift imayang'ana m'chiuno mwa kukweza mwendo umodzi pansi, womwe umagwira m'chiuno ndi pachimake kuti ukhalebe bwino panthawi yonseyi.
• The Trap Bar Deadlift ndi njira yotetezeka kwa iwo omwe ali ndi vuto lakumbuyo lakumbuyo, pomwe wonyamulayo amaima mkati mwa bar ya hexagonal, kuchepetsa kupsinjika kwa msana ndikusuntha kwambiri m'chiuno.
• Kettlebell Deadlift ndi kusiyana komwe kumagwiritsa ntchito kettlebell m'malo mwa barbell, yomwe imalola kugwira bwino komanso kutsindika kwambiri pa kayendetsedwe ka chiuno.

Izinto zokufunda ezishisa ezivumelekile Deadlift - M'chiuno?

• Kugunda kwa M'chiuno: Ntchitoyi imayang'ana makamaka minofu ya m'chiuno ndi m'chiuno, yomwe ndi yofunika kwambiri popanga zida zakufa. Mwa kulimbikitsa madera awa, mutha kuwongolera magwiridwe antchito anu ndikupewa kuvulala komwe kungachitike.
• Kettlebell Swings: Kettlebell Swings ndi masewera olimbitsa thupi omwe amathandiza kupititsa patsogolo kayendedwe ka hinge, chomwe chili chofunikira kwambiri pakufa. Zimapangitsanso mphamvu ndi kuphulika m'chiuno, zomwe zingathe kuwonjezera kulemera komwe mungathe kukweza panthawi yakufa.