Lever Deadlift

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Nyankole machine
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Lever Deadlift

The Lever Deadlift ndi ntchito yophunzitsa mphamvu yomwe imayang'ana kwambiri minofu ya m'munsi mwa thupi, kuphatikizapo glutes, hamstrings, ndi kumbuyo. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amawonjezera mphamvu, amawongolera kaimidwe, komanso amalimbitsa thupi lonse. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo chifukwa cha mphamvu yake yomanga minofu, kuwotcha mafuta, ndi kupititsa patsogolo kayendetsedwe ka ntchito m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Deadlift

• Pindani m'chiuno ndi mawondo anu, gwirani chogwirira cha lever ndi manja onse awiri, ndikusunga msana wanu molunjika ndi maso kutsogolo.
• Kanikizani zidendene zanu kuti mukweze lever, kukulitsa chiuno ndi mawondo anu mpaka muyime molunjika. Yesetsani kukhala otanganidwa ndi kubwerera kumbuyo nthawi yonseyi.
• Imani pamwamba kwa kamphindi, kenaka tsitsani pang'onopang'ono chitsulocho kubwerera pamalo oyamba, ndikuwerama m'chiuno ndi mawondo anu.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Lever Deadlift

• **Mayendedwe Olamuliridwa:** Pewani mayendedwe onjenjemera kapena othamanga. Kuchotsa lever kuyenera kuchitidwa pang'onopang'ono komanso mowongolera. Izi sizingochepetsa chiopsezo chovulala komanso zimatsimikizira kuti mukugwira ntchito yolondola minofu.
• **Njira Yopumira:** Ndikofunikira kutsatira njira yoyenera yopumira pochita masewerawa. Pumani mpweya pamene mukutsitsa lever ndikutulutsa mpweya pamene mukuikweza. Kugwira mpweya wanu kungayambitse kuwonjezeka kwadzidzidzi kwa kuthamanga kwa magazi.
• **Pewani Kulemetsa:** Cholakwika chimodzi chofala ndikuyesa kukweza kulemera kwambiri posachedwa. Yambani ndi

Lever Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Deadlift?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Deadlift, koma ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa bwino kuyang'anira kuti awonetsetse kuti njira yoyenera ikugwiritsidwa ntchito. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kuyamba pang'onopang'ono ndikuwonjezera kulemera pamene mphamvu ndi chidaliro zimakula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Deadlift?

• The Dumbbell Lever Deadlift imaphatikizapo kugwiritsa ntchito dumbbell m'malo mwa barbell, zomwe zingathandize kupititsa patsogolo mphamvu zogwira ndikuwonjezera zosiyanasiyana ku masewera olimbitsa thupi.
• Sumo Lever Deadlift ndikusintha komwe mapazi anu amakhala otalikirapo kuposa m'lifupi m'lifupi padera, kulunjika ntchafu zanu zamkati ndi glutes.
• The Romanian Lever Deadlift imayang'ana kwambiri pa hamstrings ndi kumunsi kumbuyo, pamene mumasunga miyendo yanu molunjika panthawi yonseyi.
• The Deficit Lever Deadlift imaphatikizapo kuyimirira pamalo okwera kuti muwonjezere kusuntha kwanu ndikuchita zambiri za minofu yanu yam'mbuyo.

Izinto zokufunda ezishisa ezivumelekile Lever Deadlift?

• Barbell Hip Thrust ikhoza kukhala masewera olimbitsa thupi opindulitsa kuti muphatikize ndi Lever Deadlifts chifukwa imayang'ana makamaka ma glutes ndi hamstrings, omwe ndi minofu yayikulu yomwe imagwiritsidwa ntchito popha anthu, potero kumapangitsa kuti ntchito yanu yakufa iwonongeke.
• Ma Romanian Deadlifts angakhalenso owonjezera pazochitika zolimbitsa thupi zomwe zimaphatikizapo Lever Deadlifts, pamene akuyang'ana pa unyolo wam'mbuyo - minofu yomwe ili kumbuyo kwa thupi lanu - ndipo ikhoza kukuthandizani kukonza mawonekedwe ndi mphamvu zanu mu Lever Deadlift.