Wide deadlift pose

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

Ukuxhumana kwe Wide deadlift pose

The Wide Deadlift Pose ndi ntchito yomanga mphamvu makamaka yomwe imayang'ana minofu yapansi ya thupi, kuphatikizapo glutes, hamstrings, ndi kumbuyo. Ndi masewera olimbitsa thupi abwino kwa othamanga, onyamula zitsulo, komanso okonda masewera olimbitsa thupi omwe akufuna kuwonjezera mphamvu zawo zam'munsi komanso kulimbitsa thupi lonse. Kuphatikizira izi muzochita zanu zolimbitsa thupi kumatha kukulitsa kamvekedwe ka minofu, kukulitsa kaimidwe kabwinoko, ndikuwonjezera mphamvu zanu muzochita zina zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wide deadlift pose

• Kusunga msana wanu mowongoka ndikukweza pachifuwa, pindani m'chiuno ndi mawondo kuti muchepetse thupi lanu ndikulemera pansi.
• Onetsetsani kuti mawondo anu akugwirizana ndi zala zanu ndipo musapitirire pamene mukuchepetsa kulemera kwake.
• Mukafika pamalo otsika kwambiri mungathe popanda kukakamiza kapena kutaya mawonekedwe, kukankhira zidendene zanu kuti muyime kumbuyo, kuwongolera miyendo ndi chiuno.
• Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera ponseponse.

Izinto zokwenza Wide deadlift pose

• Kugwira Moyenera: Manja anu ayenera kuikidwa pa barbell ndikugwira mwamphamvu, mokulirapo pang'ono kuposa m'lifupi mwake. Izi zimatsimikizira kukweza moyenera ndikuchepetsa chiopsezo cha kuvulala. Pewani kugwiritsa ntchito m'manja, chifukwa zimatha kupotoza manja anu mosagwirizana ndi chilengedwe komanso kuvulaza.
• Pitirizani Kubwerera Molunjika: Pazochita zolimbitsa thupi, ndikofunikira kuti msana wanu ukhale wowongoka komanso chifuwa chanu chili m'mwamba. Izi zimakuthandizani kuti mukhale ndi thanzi komanso chitetezo cha mthupi lanu. Cholakwika chofala ndikuzungulira kumbuyo panthawi yokweza, zomwe zingayambitse kupsinjika kapena

Wide deadlift pose Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wide deadlift pose?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Wide Deadlift pose, koma ndikofunikira kuti muyambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira. Mofanana ndi zolimbitsa thupi zilizonse, ngati mukumva kupweteka kapena kusapeza bwino, muyenera kusiya nthawi yomweyo ndikufunsana ndi dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wide deadlift pose?

• The Romanian Deadlift ndi kusiyana kwina komwe mumagwiritsa ntchito barbell pamlingo wa chiuno, kenaka muyichepetse posuntha matako anu momwe mungathere, kusunga msana wanu mowongoka ndikungopinda pang'ono mawondo anu.
• The Stiff-Leg Deadlift ndi kusiyana komwe miyendo imakhala yowongoka kapena pafupifupi yowongoka, kutsindika nyundo ndi minofu ya m'mbuyo.
• The One-Leg Deadlift ndi kusiyana komwe mumayima pa mwendo umodzi pamene mukuyenda, zomwe zimatsutsana ndi malire anu ndikuwongolera minofu kumbali imodzi ya thupi lanu.
• Trap Bar Deadlift ndikusintha komwe mumagwiritsa ntchito chotchinga (chotchinga chowoneka ngati hexagonal) m'malo mwa cholumikizira chokhazikika, chomwe chimalola kuti mukhale wowongoka komanso kupsinjika pang'ono.

Izinto zokufunda ezishisa ezivumelekile Wide deadlift pose?

• Mapapo: Mapapo amalozanso kumunsi kwa thupi, kuphatikiza ma glutes, hamstrings, ndi quadriceps, omwe ndi ofunikira kwambiri pakufa. Zimathandizanso kuwongolera bwino komanso kulumikizana, zomwe zingapangitse kuti zikhale zosavuta kukhalabe ndi mawonekedwe oyenera panthawi yakufayo.
• Kusinthasintha kwa Kettlebell: Kusinthasintha kwa Kettlebell kumatha kuphatikizira mawonekedwe akufa kwambiri powongolera kuyenda kwa hinge, komwe kuli kofunikira kuti muzitha kufa. Kuphatikiza apo, amalimbitsa unyolo wakumbuyo (glutes, hamstrings, m'munsi kumbuyo) ndi pachimake, zonse zomwe zimachitika panthawi yakufa.