Sumo Deadlift - Mapeto ake

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

Ukuxhumana kwe Sumo Deadlift - Mapeto ake

The Sumo Deadlift - End pose ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma glutes, hamstrings, ndi kumunsi kumbuyo, komanso kumachita pakati ndi kumtunda kwa thupi. Ndi chisankho chabwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amathandizira kulimbitsa mphamvu, kusinthasintha, komanso kapangidwe ka thupi lonse. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo kuti apititse patsogolo ntchito yawo yokweza mphamvu, kupititsa patsogolo kagayidwe kawo ka metabolic, ndikulimbikitsa kaimidwe kabwinoko.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sumo Deadlift - Mapeto ake

• Gwirani mawondo anu ndi m'chiuno kuti mutsitse thupi lanu ndikugwira chitsulocho ndi manja onse awiri, kuonetsetsa kuti kugwira kwanu kumakhala kocheperapo kusiyana ndi m'lifupi mwake.
• Kanikizani zidendene zanu kuti mukweze chitsulocho pansi, kuwongola miyendo yanu ndi chiuno mpaka thupi lanu litawongoka.
• Gwirani malowa kwa kamphindi, kuonetsetsa kuti mapewa anu abwerera ndipo chifuwa chanu chatuluka, kusunga msana wosalowerera.
• Pomaliza, tsitsani barbell mosamala pansi popinda m'chiuno ndi mawondo, ndikumaliza Sumo Deadlift - End pose.

Izinto zokwenza Sumo Deadlift - Mapeto ake

• Kaimidwe Koyenera: Mapazi anu ayenera kukhala otambalala kuposa m'lifupi mwa mapewa motalikirana, ndi zala zolozera kunja pang'ono. Izi ndizosiyana ndi njira yanthawi zonse yophatikizira yomwe mapazi amatalikirana motalikirana ndi chiuno. Kulakwitsa kofala sikukhazikitsa mapazi mokwanira, zomwe zingachepetse mphamvu ya masewera olimbitsa thupi komanso kusokoneza minofu.
• Kugwira: Mikono yanu iyenera kukhala mkati mwa miyendo yanu, kugwira kapamwamba ndi manja onse awiri. Onetsetsani kuti kugwira kwanu kuli kolimba, koma pewani kugwira mopambanitsa chifukwa kungayambitse kupsinjika kosafunika m'manja ndi mapewa.
• Kukweza ndi Kutsitsa: Pamene mukukweza bar, yendetsani zidendene zanu ndikugwiritsa ntchito chiuno ndi miyendo yanu kuti mukhale ndi mphamvu. Pewani kukoka ndi nsana kapena manja anu. Mukatsitsa bar,

Sumo Deadlift - Mapeto ake Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sumo Deadlift - Mapeto ake?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Sumo Deadlift - End pose. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri amayang'anira ntchitoyo kuti atsimikizire kuti yachitika moyenera. Sumo Deadlift imayang'ana ma glutes, hamstrings, ndi minofu yakumbuyo yakumbuyo, ndikupangitsa kuti ikhale yolimbitsa thupi lonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sumo Deadlift - Mapeto ake?

• Sumo Deadlift High Kukoka: Kusinthaku kumaphatikizapo kukoka barbell mpaka pachifuwa chanu kumapeto kwa kukweza, kupangitsa thupi lanu lakumtunda.
• Sumo Deadlift ndi Kettlebells: Kusiyanaku kumagwiritsa ntchito kettlebell m'malo mwa barbell, zomwe zingapereke zovuta zosiyana ndikuchita minofu yosiyana.
• Sumo Deadlift yokhala ndi Resistance Band: Mukusintha uku, mumalumikiza zotchingira ku barbell, ndikuwonjezera zovuta mukamakweza ndikuchepetsa kulemera.
• Sumo Deadlift ndi Unyolo: Kusiyanasiyana kumeneku kumaphatikizapo kumangirira unyolo ku barbell, zomwe zimawonjezera kulemera pamene mukuzichotsa pansi, zomwe zimapereka vuto lapadera kwa minofu yanu.

Izinto zokufunda ezishisa ezivumelekile Sumo Deadlift - Mapeto ake?

• Hip Thrusts: Zochita izi zimakwaniritsa Sumo Deadlift - End pose monga momwe zimangokhalira glutes ndi hamstrings, zomwe zimathandiza kupititsa patsogolo mphamvu ndi mphamvu za m'chiuno, zomwe ndizofunikira pa gawo lomaliza la kukweza kwakufa.
• Kettlebell Swings : Kettlebell Swings amathandiza kusintha kayendedwe ka chiuno, chomwe chili chofunikira kwambiri cha Sumo Deadlift - End pose, komanso kumanga mphamvu mu minofu yam'mbuyo yam'mbuyo, kuphatikizapo glutes ndi hamstrings.