Sumo Deadlift

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus, Tensor Fasciae Latae

Ukuxhumana kwe Sumo Deadlift

Sumo Deadlift ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu yapansi ya thupi kuphatikizapo hamstrings, glutes, ndi quads, komanso ikugwira ntchito pachimake ndi kumbuyo. Ndi yoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe akufuna kupititsa patsogolo mphamvu zawo zonse, kukhazikika, ndi mphamvu. Kuphatikizira Ma Sumo Deadlifts mu regimen yolimbitsa thupi kumatha kupititsa patsogolo magwiridwe antchito pamasewera ena, kulimbikitsa kaimidwe kabwinoko, ndikuthandizira kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sumo Deadlift

• Gwirani mawondo ndi m'chiuno kuti mutsitse thupi lanu ndikugwira chitsulocho ndikugwira mopitilira muyeso, manja motalikirana motalikirana ndi mapewa.
• Kusunga chifuwa chanu mmwamba ndi mmbuyo mowongoka, kanikizani zidendene zanu kuti mukweze chingwecho pansi, kuwongola miyendo yanu ndi m'chiuno mpaka mutakhazikika bwino.
• Imani pang'ono pamwamba, kuonetsetsa kuti mapewa anu abwerera ndipo pachimake chanu ndi cholimba.
• Pang'onopang'ono tsitsani barbell pansi popinda m'chiuno ndi mawondo anu, kusunga msana wowongoka ndikusunga kapamwamba pafupi ndi thupi lanu panthawi yonse yoyendayenda.

Izinto zokwenza Sumo Deadlift

• **Sungani Msana Wosalowerera**: Cholakwika chimodzi chofala ndikuzungulira kumbuyo, komwe kungayambitse kuvulala. M'malo mwake, sungani msana wanu molunjika ndi chifuwa chanu mmwamba mukuyenda. Phatikizani maziko anu kuti muthandizire kusunga izi. Mutu wanu uyenera kutsatira mzere wachilengedwe wa msana wanu, kotero musakweze khosi lanu m'mwamba.
• **Gwiritsani Ntchito Miyendo Yanu, Osati Msana Wanu **: Mosiyana ndi zonyamula anthu wamba, sumo deadlifts imayang'ana miyendo kuposa kumbuyo. Yendetsani kuyenda kuchokera m'chiuno ndi miyendo yanu, osati kumbuyo kwanu. Ganizirani za kuyenda ngati kukankhira pansi kutali ndi inu m'malo mokweza kulemera kwake.

Sumo Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sumo Deadlift?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Sumo Deadlift. Komabe, ndikofunikira kuphunzira mawonekedwe ndi njira yoyenera kuti musavulale. Ndibwino kuti oyamba kumene ayambe ndi kulemera kopepuka kuti azolowere kuyenda. Pamene akupeza mphamvu ndi chidaliro, amatha kuwonjezera kulemera kwake pang'onopang'ono. Zingakhalenso zothandiza kukhala ndi mphunzitsi kapena wonyamula katundu wodziwa bwino kuti aziyang'anira poyamba kuti atsimikizire kuti ntchitoyo ikuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sumo Deadlift?

• Sumo Deadlift Yolimba-Miyendo: Baibuloli limatsindika za hamstrings ndi m'munsi kumbuyo, pamene miyendo imakhala yowongoka panthawi yonseyi.
• Sumo Deadlift ya mwendo umodzi wa mwendo umodzi: Kusintha kumeneku kumachitika pa mwendo umodzi kuti ukhale wabwino komanso kulimbikitsa mbali iliyonse ya thupi.
• Sumo Deadlift yokhala ndi Ma Dumbbells: M'malo mwa barbell, kusiyanasiyana kumeneku kumagwiritsa ntchito ma dumbbells ndipo kumatha kukhala njira yabwino kwa omwe ali ndi zida zochepa.
• Imayimitsa Sumo Deadlift: Kusinthaku kumaphatikizapo kupuma pansi pa chokwera kuti muwonjezere nthawi pansi pazovuta komanso kulimbitsa mphamvu.

Izinto zokufunda ezishisa ezivumelekile Sumo Deadlift?

• Glute Bridge ndi ntchito ina yowonjezera pamene ikuyang'ana minofu ya gluteus ndi hamstrings, zomwe ndizofunikira kwambiri popanga Sumo Deadlifts ndi mawonekedwe oyenera ndi mphamvu.
• Pomaliza, Kettlebell Swing imatha kupititsa patsogolo ntchito yanu ya Sumo Deadlift pomanga mphamvu zophulika za m'chiuno ndikulimbitsa mawonekedwe a hinge, yomwe ndi kayendetsedwe kogwiritsidwa ntchito pakufa.