Deadlift. njira ntchito

Deadlift - kuchita kuti akufotokozera pafupifupi onse minofu. Ndi zofunika, amene ntchito pa masewera olimbitsa thupi monga pakati. Kuti timvetse woyambitsa, monga izo zimachitika, m'pofunika kuganizira akamanena za maphunziro kuyerekeza ndi powerlifter ndi olimba maphunziro. Powerlifters ndi kofunika kwambiri chifukwa deadlift lapansi. Njira ya iye nthawi yomweyo yeniyeni ndi kulemedwa kwambiri. Ngati palibe kufunika ntchito pa chitukuko cha mphamvu, ndi bwino kuchita ndi miyendo molunjika, monga kuchita olimba.

Kodi kuchita deadlift kwa mphamvu? The wothamanga ayenera kutenga malo, lomwe lili pa nsanja, kugwira yopapatiza. Pankhaniyi, muona kuti amagwiritsa kugwira wina chimanjamanja "pa", ndi zina - "palokha". Ku udindo uwu, ndodo imafika mpaka wothamanga si kuwongola miyendo ndi kuchepetsa kumbuyo. Pa pamwamba pa wothamanga pang'ono mochedwa. Komanso projectile imagwera kumtunda nsanja. Choncho tingachite kulemera kwambiri. Ichi ndi chimodzi cha njira za momwe kuchita deadlift.

Zipangizo anthu nawo olimba, ndi osiyana ndi mmene. Choyamba thupi chikachitika ndi miyendo molunjika. Mu nsinga izi, zimene wothamanga amatenga bala, izo zimakhala onse zambiri. Ziyenera kukhala kotsika phewa kapena pang'ono apamwamba. Pa ntchito yonseyi ntchito kumbuyo ndi hamstring Tambasula. Inde, njira kulemera kwambiri musatenge. Pakuti katundu yovuta amakhala ndi miyendo molunjika sinafike. Iwo amalola kuti zingakweze mmbuyo ndi ntchafu zanu m'munsi minofu kukhala. Komanso, ikufanana kulimbitsa atolankhani.

Deadlift pa miyendo molunjika - aakulu amachita kwa slimness. Thiabendazole angagwiritsidwe ntchito zonse monga wodziimira ndi zochangamutsa patsogolo maphunziro. Ngakhale kuti, yokhala, miyendo akhale molunjika, pang'ono mawondo awo akufunikanso. Izi ndi zofunika makamaka masiku oyambirira a maphunziro, pamene Mitsemphayi si kusintha kwambiri. Mtsogolo kudzakhala kotheka kuti achite izo zakhala mwendo molunjika. Zochangamutsa chofunika, ngati ntchito yaikulu anasankha deadlift. Zida ndi kuti wothamanga muyenera kukhala mkangano mofewa zingwe. Kusasamala zochangamutsa Sikuti.

Pali zokambirana kuti kuthandiza kusintha zotsatira mu deadlift lapansi. Mmodzi wa iwo - kukhala akuluakulu. Ine ndikudabwa chomwe chimakhala komanso bwino ntchito mu squat lapansi. chakuti kumalimbikitsa ndiponso kulimbikitsa pafupifupi onse minofu. othamanga ambiri pambuyo kalasi iye ananena kuti ngakhale pakhosi ndi paphewa kukhala waukulu. Pa akhale akuluakulu yodzaza m'chiuno, mmbuyo ndi miyendo. Awa ndi minofu kuti adamulowetsa pamene deadlift. zolimbitsa thupi ndi njira zosiyanasiyana, koma ntchito pafupi zofanana. Komanso, kusintha deadlift, umafunika kuchita nawo maphunziro thupi. Ndiko kuti, m'pofunika kutsegula minofu ndi kwanuko. Mwachitsanzo, wothamanga akhoza ntchito padera pa oimba ng'oma pamodzi ndi payokha - minofu ya manja.

Deadlift - izi ndi ntchito limodzi ndi anyonyomala akhoza kukoka wothamanga msinkhu lotsatira maphunziro. Ngati m'kati kukula kwa minofu ndi mphamvu stagnation, m'pofunika kutenga zinthu ofunika, ndipo mukhoza zichoke impasse lapansi. Stewart Mak Robert akuonetsa kuyambira maphunziro ndi akanema asanu kubwereza asanu. Monga Zochita zikuluzikulu azitenga akukhala, anyonyomala, benchi atolankhani, benchi atolankhani, ataima ndi asilikali, komanso chapamwamba chipika chilakolako. pafupifupi wothamanga Makalasi zidzachitika katatu pa mlungu. Choncho, kokoka onse ayenera kugawidwa ndi tsiku. Pankhaniyi, benchi atolankhani ndi anyonyomala zimagwiridwa kawiri pa mlungu, koma tsiku lina akutengedwa Lite katundu. miyezi itatu maphunziro umaonetsera kuwonjezeka kwambiri mu ntchito mphamvu.