StrongMan Deadlift

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

Ukuxhumana kwe StrongMan Deadlift

The StrongMan Deadlift ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo kumbuyo, miyendo, ndi pachimake, zomwe zimathandizira ku mphamvu zonse ndi mphamvu. Ndioyenera anthu omwe ali pamlingo wapakati mpaka wapamwamba kwambiri omwe ali ndi chidwi ndi maphunziro a mphamvu zogwirira ntchito kapena kukweza mopikisana. Anthu angasankhe kuphatikizira masewerawa m'chizoloŵezi chawo kuti apititse patsogolo luso lawo lonyamulira, kupititsa patsogolo matanthauzo a minofu, ndi kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi StrongMan Deadlift

• Pindani m'chiuno ndi m'mawondo kuti mutsitse thupi lanu, ndipo gwirani belu ndi manja onse awiri, kuwonetsetsa kuti kugwira kwanu ndikwambiri kuposa m'lifupi mwa phewa.
• Sungani msana wanu mowongoka, pachifuwa, ndi maso kuyang'ana kutsogolo, kenaka kanikizani zidendene zanu kuti munyamule zolemera pansi, muwongole miyendo yanu ndi chiuno nthawi imodzi.
• Mutayimilira mokwanira ndi barbell, imirirani pang'ono, kenaka muchepetse pang'onopang'ono kansalu kubwerera pansi popinda m'chiuno ndi mawondo.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza StrongMan Deadlift

• **Pewani Hyperextending Back**: Kulakwitsa kofala komwe anthu ambiri amapanga ndikokulitsa msana wawo pamwamba pa chokwera. Izi zingayambitse kuvulala kwambiri msana. M'malo mwake, muyenera kuyesetsa kuyimirira mowongoka, kufinya ma glutes anu ndikusunga pachimake pachimake.
• **Pumirani Moyenera**: Kupuma ndi gawo lina lofunika kwambiri la StrongMan Deadlift. Pumirani mkati ndikumangirira pachimake musananyamule zolemetsazo, ndikutulutsa mpweya mutadutsa mbali yovuta kwambiri ya lifti. Musamagwire mpweya wanu panthawiyi

StrongMan Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda StrongMan Deadlift?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a StrongMan Deadlift. Komabe, ndikofunika kuzindikira kuti iyi ndi kayendetsedwe kake kamene kamafuna kumvetsetsa bwino mawonekedwe ndi njira yoyenera kuti tipewe kuvulala. Oyamba kumene ayenera kuyamba ndi zolemera zopepuka ndikuwonjezeka pang'onopang'ono pamene akukhala omasuka komanso amphamvu. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira ndi kutsogolera oyamba kumene pa ntchitoyi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo StrongMan Deadlift?

• Trap Bar Deadlift: Kusiyanasiyana kumeneku kumagwiritsa ntchito msampha wapadera womwe umalola kusalowerera ndale ndikuyika kupsinjika pang'ono kumunsi kumbuyo.
• Romanian Deadlift: Kusiyanaku kumayang'ana kwambiri gawo la eccentric kapena kutsika kwa chokwera, kumapereka kulimbitsa thupi kwakukulu kwa hamstrings ndi glutes.
• Deficit Deadlift: Kusinthaku kumachitika poyimirira pa nsanja yokwezeka, kukulitsa kusuntha kwamayendedwe ndikupangitsa kukweza kukhala kovuta kwambiri.
• Rack Pull Deadlift: Kusiyanaku kumaphatikizapo kukweza kulemera kwa choyikapo chomwe chimayikidwa pamtunda wa mawondo, kuchepetsa kayendetsedwe kake ndikukulolani kukweza zolemera kwambiri.

Izinto zokufunda ezishisa ezivumelekile StrongMan Deadlift?

• Kettlebell Swings amathanso kupititsa patsogolo ubwino wa StrongMan Deadlifts mwa kukonza kayendetsedwe ka hinge, mbali yofunika kwambiri ya kufa, ndi kulimbikitsa unyolo wam'mbuyo womwe umaphatikizapo kumunsi kumbuyo, glutes, ndi hamstrings.
• Romanian Deadlifts ndi masewera ena omwe amakwaniritsa StrongMan Deadlifts, pamene akuyang'ana pa kayendetsedwe ka chiuno cha hinge ndi kugwiritsa ntchito hamstrings ndi glutes, mofanana ndi minofu yomwe imayang'aniridwa mukufa, koma ndi kutsindika kosiyana pang'ono kuti pakhale chitukuko chokwanira champhamvu.