Deadlift: chikhazikitso cha ntchito

Deadlift ndi chimodzi mwa Zochita zikuluzikulu kumanga kwenikweni thupi buffed. Ngakhale ngati odziwika bwino masewera malo monga ojambula ndi powerlifting kungoti pang'ono popanda tanthauzo lake.

Ngati mwachita molondola, ndi deadlift phindu kwa thupi lonse aakulu kwambiri kusiyana ndi masewera olimbitsa ina. Pamafunikanso thupi chipangizo ndithu ndi zothandiza njira wotsatira Sukuluyi, imene kwambiri kumawonjezera kagayidwe ndi dzuwa la kukula minofu thupi. A okhazikika Margolis Wheel kumalimbitsa nambala yaikulu zimfundo ndi tendons mu thupi la munthu. Pamodzi ndi kuchuluka Mwachangu ndi kukula voliyumu ya wothamanga minofu misa thupi lonse.

Musaiwale kuti deadlift mtima kwambiri ikukoka buku minofu kuposa yopapatiza ntchito kwaokha minofu chomwecho. oyamba ambiri amayesetsa kuchita ntchito yonseyi chifukwa cha kuwopa milandu kumbuyo choipa. Koma akatswiri amanena kuti Zikatero ndi m'posavuta ndi anthu, si kuchita deadlift. Iwo analimbikitsa kuchepetsa chiopsezo wololera yochepa pogwiritsa ntchito njira yoyenera.

Kuchokera pa zimene tatchulazi, zikhoza kapadera kuti deadlift tingachipeze powerenga Zoonadi kuchita zimene zingathandize aliyense wothamanga iyende kwambiri popanda zovuta zilizonse. Mu ntchito ake ayenera kutsatira malamulo wamba ochepa. Onetsetsani kuika mapazi anu m'lifupi ntchafu zanu, ndi mapazi analimbikitsa kuikidwa mu kufanana ndi mzake. Molondola kudziwa m'lifupi pachithandara amathandiza zolimbitsa yosavuta. Ndikofunikira kwa masekondi angapo kukangamira pa bala ndi omasuka kulumpha pa izo. Pambuyo kulumpha tione chidendene zawo - ndicho mtunda pakati pawo ndi mulingo woyenera akuchita deadlift.

Kusankha olondola pamene ntchito yonseyi ndi ofunikira kuposa chikombole kwambiri. Grif ndodo mu ntchito atengedwa kuti mapazi ndi manja musakhudze mzake. Mtunda pakati maburashi sayenera upambana m'lifupi mapewa. nsinga izi facilitates vanes kuphatikiza pa ntchito pamwamba.

Ndipo kuti deadlift sichikwiya chifukwa cha kumbuyo choipa kapena mkono minofu, izo kuchitike ndi nsinga lamanja. Pa nthawiyi, mutha kugwiritsa malamba wapadera ndi magnesia.

chidwi kwambiri kuchita masewera olimbitsa ichi chikuperekedwa pa udindo wa tinsalu lapansi. Zokwanira kwambiri ndi pang'ono arched kumbuyo malo kwambiri facilitates zochotsa ndodo ndi otetezeka kwa msana.

Aliyense deadlift imayamba ndi tanthauzo bwino ntchito ya mutu ndi mapewa. Izo zinali zosanthandiza yadzidzidzi kayendedwe ndipo kenako kulikankhira miyendo pansi kuti amapereka malangizo waukulu zochita. Musachite mantha poganiza Inapotolera mwadzidzidzi kumbuyo. Kumva ndi imodzi mwa zizindikilo za olondola kuphedwa njira deadlift.

Komabe, simuyenera kuchita masewera olimbitsa thupi ili ndi zidendene kuchoka pansi. Kuyambira kawirikawiri kwambiri kuti akuvutika osati njira ya wothamanga, koma tendon wake, kukongola ndi kumbuyo. Komanso osavomerezeka kuvala nsapato ndi zidendene zofewa. Mothandizidwa ndi kulemera kwakukulu akutsatsidwa tingati mwendo kugwa mwa yekha, zimene zimakhudza zotsatira zochita. Iwo ali osavomerezeka kuphunzitsa pa mwala kapena osiyana poterera pamwamba, izo kwambiri kumaonjezera ngozi ya choipa. Izi ndi zina zambiri nsonga zothandiza, aliyense akhoza kukhala ndi mlengi wa abwino wake chithunzi.

Iwo umachita mfundo deadlift? oyamba ambiri amachita chidwi ndi nkhani imeneyi, koma pa nthawiyo palibe yunifolomu opaleshoni ntchito mu kuchita izi. Ngati kale m'gulu masewera anapatsidwa zochokera kukwaniritsidwa kwa mfundo, koma tsopano chifukwa ndi ndalama zokambirana atatu osiyana.