Deadlift

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Migergo
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Deadlift

The Deadlift ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu kuphatikizapo kumbuyo, glutes, ndi miyendo, kupereka maphunziro amphamvu amphamvu. Ndizoyenera aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu. Anthu angafune kutero chifukwa sikuti zimangowonjezera mphamvu ndi mphamvu za thupi lonse komanso zimathandizira kaimidwe, zimachepetsa chiopsezo cha kuvulala, komanso zimatha kulimbikitsa kagayidwe ka mafuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Deadlift

• Gwirani m'chiuno ndi m'mawondo kuti mutsitse thupi lanu ndikugwira belu ndi manja anu motalikirana m'lifupi ndi mapewa, zikhatho zikuyang'ana thupi lanu.
• Kusunga msana wanu molunjika ndi pachifuwa, kanikizani zidendene zanu kuti munyamule zolemera pansi pamene mukuwongola chiuno ndi mawondo anu.
• Imani pang'ono pamwamba, kuonetsetsa kuti m'chiuno ndi mawondo anu ndi otambasuka, koma pewani kupindika msana wanu.
• Pang'onopang'ono tsitsani barbell pansi popinda m'chiuno ndi mawondo anu, kukhala ndi msana wowongoka panthawi yonseyi.

Izinto zokwenza Deadlift

• **Mayendedwe Olamuliridwa**: The deadlift iyenera kukhala kayendedwe koyendetsedwa, pokweza ndi kutsitsa kulemera. Kukweza kuyenera kuyendetsedwa ndi miyendo ndi chiuno, osati kumbuyo kwanu. Bar iyenera kukhala pafupi ndi thupi lanu nthawi zonse. Kulakwa Wamba Oyenera Kupewa: Pewani kugwedezeka kapena kugwiritsa ntchito mwadzidzidzi, mosalamulirika

Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Deadlift?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Deadlift. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuyang'ana pa mawonekedwe ndi luso poyamba. Deadlifts ndi kayendetsedwe kake kamene kangayambitse kuvulala ngati sikunachitike bwino. Ndikopindulitsa kukhala ndi mphunzitsi wanu kapena wodziwa kunyamula wotsogolera inu poyamba. Pamene mukukhala omasuka ndi kayendedwe, mukhoza pang'onopang'ono kuwonjezera kulemera. Ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo msana wanu, glutes, ndi miyendo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Deadlift?

• The Romanian Deadlift imayang'ana kwambiri pa hamstrings ndi glutes, pamene kusuntha kumayambira pamalo oima ndi barbell pamtunda wa chiuno ndikutsika mpaka pakati pa shin, kusunga miyendo yowongoka koma osatsekedwa.
• The Stiff-Leg Deadlift ndi yofanana ndi Romanian Deadlift koma bar imatsitsidwa mpaka pansi, ndikugogomezera kwambiri kumbuyo kwa msana ndi kusinthasintha kwa hamstring.
• Leg-Leg Deadlift imayang'ana minofu yofanana ndi chikhalidwe chakufa, koma ndikugogomezera kwambiri pamlingo wokhazikika komanso mphamvu zopanda malire, monga momwe kayendetsedwe kameneka kakuyendera pa mwendo umodzi.
• Trap Bar Deadlift imagwiritsa ntchito msampha wapadera womwe umalola kuti ukhale wowongoka, kuchepetsa kupsinjika kumunsi kumbuyo ndikuchita zambiri.

Izinto zokufunda ezishisa ezivumelekile Deadlift?

• Mzere wopindika umathandizana ndi kukwera kwakufa polimbitsa unyolo wakumbuyo, kuphatikiza minofu yakumbuyo kwanu, yomwe ndi yofunika kwambiri kuti mukhalebe ndi mawonekedwe oyenera komanso kupewa kuvulala panthawi yakufa.
• Kuchita masewera olimbitsa thupi kumathandizira kupha anthu poyang'ana ma glutes ndi hamstrings, omwe ndi minofu yofunika kwambiri yomwe imagwiritsidwa ntchito pokweza gawo lakufa, motero kumapangitsa kuti ntchito yanu yakufa ikhale yabwino.