Deadlift

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

Ukuxhumana kwe Deadlift

The Deadlift ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi magulu angapo akuluakulu a minofu, kuphatikizapo kumbuyo, miyendo, ndi pachimake, kupereka mphamvu zonse ndi kukula kwa minofu. Ndiwoyenera kwa aliyense kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa amatha kusinthidwa malinga ndi luso la munthu payekha komanso zolinga zake. Anthu amatha kusankha kuphatikizira zonyamula anthu kufa m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi lonse, kupititsa patsogolo masewera olimbitsa thupi, komanso kulimbikitsa kaimidwe kabwinoko komanso kuchita bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Deadlift

• Phimbani m'chiuno ndi m'mawondo kuti mutsitse thupi lanu ndikugwira belu ndi manja anu otambalala pang'ono kuposa m'lifupi mwake mapewa, zikhatho zikuyang'ana thupi lanu.
• Kusunga msana wanu mowongoka, kanikizani zidendene zanu kuti mukweze chingwecho pansi, ndikuwongola m'chiuno ndi mawondo anu nthawi imodzi mpaka mutayimirira.
• Gwirani izi kwa kamphindi, kenaka mutembenuzire pang'onopang'ono kayendetsedwe kake, ndikuwerama m'chiuno ndi mawondo kuti mutsike pansi.
• Bwezeraninso momwe mumagwirira komanso momwe thupi lanu limakhalira, kenako bwerezani zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Deadlift

• **Pewani Kukweza Kwambiri, Posachedwa Kwambiri**: Cholakwika chimodzi chofala ndikuyesa kukweza zolemera kwambiri musanapange mphamvu ndi luso lofunikira. Izi zingayambitse kuvulala. Yambani ndi kulemera kotheka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi luso lanu zikuyenda bwino.
• **Gwiritsitsani Thupi Lanu Lonse**: Kupha anthu akufa ndi masewera olimbitsa thupi athunthu. Amayang'ana makamaka ma glutes anu ndi hamstrings, koma amathandizanso msana wanu, pachimake, quads, ndi mphamvu yogwira. Onetsetsani kuti mukuchita zonse

Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Deadlift?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Deadlift. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kocheperako kuti atsimikizire kuti atha kukhalabe ndi mawonekedwe abwino ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kuti pang'onopang'ono muwonjezere kulemera kwake pamene mphamvu ndi chitonthozo ndi kayendedwe kakuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Deadlift?

• Sumo Deadlift ndikusintha kwina komwe mapazi amayikidwa motalikirapo kuposa m'lifupi mwake motalikirana, kulunjika minofu yamkati ya ntchafu komanso kumafuna kuyenda pang'ono.
• Trap Bar Deadlift imagwiritsa ntchito mipiringidzo yooneka ngati hexagonal, kulola kusalowerera ndale komanso kupsinjika pang'ono pamsana, ndikupangitsa kuti ikhale njira yabwino kwambiri kwa omwe ali ndi vuto lakumbuyo.
• The Single Leg Deadlift ndi masewera olimbitsa thupi omwe amagwiritsa ntchito mwendo umodzi panthawi imodzi, kuthandiza kuwongolera bwino komanso kukhazikika kwinaku akulunjika ku hamstrings ndi glutes.
• The Stiff Leg Deadlift, yofanana ndi Romanian Deadlift, imagogomezera nyundo ndi glute activation koma ndi kusuntha kwakukulu pamene bala imatsitsidwa pansi.

Izinto zokufunda ezishisa ezivumelekile Deadlift?

• The Romanian Deadlift ndi masewera ena opindulitsa omwe amakwaniritsa chikhalidwe cha Deadlift poyang'ana kwambiri pa unyolo wam'mbuyo, makamaka hamstrings ndi glutes, zomwe zingapangitse mawonekedwe anu okweza ndikupewa kuvulala.
• Bent-over Rows imathanso kuthandizira Ma Deadlifts pamene amalimbitsa minofu yam'mwamba ndi yakumbuyo, zomwe zimapangitsa kuti pakhale maziko olimba komanso mawonekedwe abwino, omwe ndi ofunikira kuti azichita bwino.