Deadlift - Yambani poyambira

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Deadlift - Yambani poyambira

The Deadlift start pose ndi masewera olimbitsa thupi ofunikira omwe amachititsa magulu angapo a minofu, kuphatikizapo kumbuyo, glutes, miyendo, ndi core, kupereka mphamvu zambiri zolimbitsa thupi. Zochita izi ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa malinga ndi mphamvu ndi zochitika. Anthu angafune kuphatikizirapo kuyambika kwa Deadlift m'chizoloŵezi chawo chifukwa kumapangitsa kuti thupi likhale labwino, limapangitsa kuti thupi likhale lolimba, ndipo likhoza kuthandizira kuti likhale lokhazikika komanso lokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Deadlift - Yambani poyambira

• Phimbani mchiuno ndi m'mawondo kuti mutsitse thupi lanu ndikugwira belu ndi manja onse awiri, m'lifupi m'lifupi la mapewa, zikhatho zikuyang'ana thupi lanu.
• Sungani msana wanu mowongoka, mutu mmwamba ndi pachifuwa, kuonetsetsa kuti msana wanu umakhala wosalowerera ndale.
• Chiuno chanu chiyenera kukhala pamwamba pa mawondo anu ndipo mapiko anu ayenera kukhala pafupi ndi bar, koma osakhudza.
• Onetsetsani kuti mapewa anu ali molunjika pamwamba kapena pang'ono kutsogolo kwa bar, kukonzekera gawo lokwezera la masewerawo.

Izinto zokwenza Deadlift - Yambani poyambira

• Kugwira Moyenera: Pindani popanda kugwada ndikugwira kampando kunja kwa miyendo yanu. Kugwiritsa ntchito kuphatikizika (dzanja limodzi, dzanja limodzi pansi) kungakuthandizeni kugwira zolemera kwambiri. Komabe, ndikofunikira kukumbukira kusinthasintha dzanja lomwe lili pansi ndi kubwereza kuti mupewe kusamvana.
• Gwirani Ntchito Yanu: Musananyamule, limbitsani pakati panu. Izi sizikutanthauza kuyamwa m'mimba mwako, koma kulimbikira, ngati kuyembekezera kugunda m'matumbo. Izi zimathandiza kuteteza msana wanu ndikupangitsa kuti kukwezako kukhale kogwira mtima.
• Kwezani Miyendo Yanu, Osati Msana Wanu: Cholakwika chimodzi chofala ndikukweza kumbuyo m'malo mwa miyendo. Pokweza, mphamvu iyenera

Deadlift - Yambani poyambira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Deadlift - Yambani poyambira?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Deadlift - Yambani poyambira. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse kuti mutha kukhala ndi mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani kuti atsimikizire kuti fomu yanu ndi yolondola. Ma Deadlifts ndi gulu lovuta lomwe limagwira mbali zambiri za thupi, kotero mawonekedwe oyenera ndi ofunikira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Deadlift - Yambani poyambira?

• Romanian Deadlift: Kuyamba poyambira kumaphatikizapo kuyimirira ndi mapazi anu motalikirana m'lifupi mwake, mutagwira belu ndikugwira mopitilira muyeso kunja kwa ntchafu zanu.
• Kuwumitsa Miyendo Yolimba: Poyambira ndi yofanana ndi ya ku Romanian deadlift, koma mawondo anu sapinda pang'ono, kutsindika kutambasula kwa hamstrings.
• Kufa kwa Mwendo Umodzi: Mumayamba kuyimirira pa mwendo umodzi, mutagwira dumbbell m'dzanja lina, pamene mwendo wina ukugwedezeka pa bondo.
• Trap-Bar Deadlift: Poyambira, mumayima mkati mwa katsabola (hex bar) ndi mapazi anu motalikirana m'chiuno, ndikugwira zogwirira m'mbali mwanu.

Izinto zokufunda ezishisa ezivumelekile Deadlift - Yambani poyambira?

• Mizere ya Barbell : Mizere ya Barbell imagwira ntchito kumtunda ndi kumunsi kumbuyo, biceps, ndi mapewa, zomwe ziri zofunika kwambiri kuti mukhale ndi mawonekedwe oyenera akufa ndikuchotsa kulemera kwake pansi.
• Kugunda kwa M'chiuno: Kuphonya kwa chiuno kumalunjika makamaka ma glutes ndi hamstrings, omwe ndi omwe amasuntha kwambiri pakufa, motero kumawonjezera mphamvu yowonjezera ntchafu yofunikira pakukweza.