Deadlift: Iziseko ukusebenza

Deadlift yenye ukuzilolonga ezisisiseko ukuze kwakhiwe ngenene umzimba buffed. Enje zokufikela zemidlalo ezaziwayo-kakuhle ezifana abanxibe impahla kunye powerlifting nje elingaziwayo ngaphandle isicelo sayo.

Ukuba yenziwe ngendlela eyiyo, izibonelelo deadlift umzimba uphela ngokungathethekiyo ngaphezu nawuphi na umthambo. Oku kuquka umzimba womntu kakhulu ephucukileyo kwaye olusebenzayo kwiinkqubo zoqeqesho olandelayo, nto leyo eyandisa ukutya kunye nocikizeko kakhulu ekukhuleni izihlunu weight. A esisigxina lo msebenzi komeleza inani elikhulu amalungu nemisipha emzimbeni womntu. Kunye ukwanda ukusebenza kunye nokwandisa umthamo mass mbaleki kwezihlunu wonke umzimba.

Musa ukulibala ukuba deadlift yi zokumpompa ngempumelelo ngakumbi umthamo zihlunu ngaphezu umsebenzi emxinwa eqhelile esihlunwini efanayo. wabaqalayo abaninzi bazama ukuba wenze lo msebenzi ngenxa yokoyika amatyala enomqolo obuhlungu. Kodwa iingcali zithi Kwiimeko ezinjalo kunokwenzeka ngakumbi ukuba kwenzeke nabantu, ukuba ungenzi le deadlift. Kananjalo baye bacebisa ukuba unciphise umngcipheko elaneleyo ubuncinane ngokuthi kusetyenziswe indlela efanelekileyo.

Ngokusekelwe kule nkcazelo ingasentla, oko kuthathwa ukuba deadlift zakudala Yiloo umthambo enokukunceda kwimbaleki ngamnye ukufezekisa iziphumo ezibalulekileyo ngaphandle naziphi na iziphumo ebezingalindelekanga. Xa intsebenzo yakhe kufuneka balandele imithetho embalwa elula. Qiniseka ukuba ubeke iinyawo zenu phezu ububanzi kwamathanga zakho, kwaye iinyawo acetyiswayo ukuba abulawe ngaxeshanye kunye nabanye. Ukugqiba ngokuchanileyo ububanzi nesakhelo kunceda elula. Kuyimfuneko kuphela ukuba imizuzwana embalwa ukuba akuxhome bar kwaye ekhululekile ukutsiba kuyo. Emva kokuba jump jonga kwi isithende zabo - yiloo umgama phakathi kwabo kangangoko kuba wenza deadlift.

Njengokubamba kakuhle xa lo msebenzi kubalulekile nje ngaphezu nesakhelo enkulu. Grif intonga ekwenzeni kuthathwe ukuze iinyawo nezandla ningayichukumisi omnye nomnye. Umgama phakathi iibhrashi kufuneka ingadluli nobubanzi kwamagxa. Le isango lula vanes ukuxubana kwi msebenzi phezulu.

Kwaye ukuze deadlift ingabi unobangela ububi okanye ingalo izihlunu, oku kufuneka kwenziwe kuphela ukubambelela kakuhle. Ngesinye isihlandlo, ungasebenzisa amabhanti ezizodwa kunye magnesia.

ingqalelo ekhethekileyo kulo msebenzi ingqalelo ubume inkciyo. Kwanele olunzulu enhle umva kancinci indawo kwenza kube lula kakhulu intonga okukunyusa no nguye ephephile yazo lomqolo.

deadlift nganye iqala kunye nenkcazelo ecacileyo umsebenzi intloko namagxa. Yaba intshukumo yazo ngequbuliso umva emva koko tyhala imilenze off phantsi unika kwicala eziphambili zolu vavanyo. Musa ukoyika ngenxa ngokuziva ukuthambeka ngesiquphe umva. Lo imvakalelo ngomnye edume lokufakwa sokubulala deadlift buciko.

Nakuba kunjalo, kufuneka ungaze wenze lo msebenzi kunye izithende off phantsi. Kule rhoqo oko ubunzima kuphela ubuchule womdlali, kodwa imicu yakhe, izo- kunye umva. Kwakhona kucetyiswa ukuba ukunxiba izihlangu kunye amathe ethambileyo. Phantsi yempembelelo ubunzima enkulu kuya kujongwa ukusebenza umlenze zingawi kuphela, nto leyo kuchaphazela iziphumo zolu vavanyo. Ayikhuthazwa ukuqeqesha eziphathekayo okanye ezahlukeneyo kwindawo emtyibilizi, oko kakhulu kwandisa ingozi yokwenzakala. Kunye namanye amacebo amaninzi luncedo, nabani na kuba uMdali mzobo yakhe efanelekileyo.

Ikwenza imigangatho deadlift? wabaqalayo abaninzi banomdla kulo mba, kodwa ngalo mzuzwana akukho yokusebenza yokusebenza efanayo kulo msebenzi. Ukuba ngaphambili udidi lezemidlalo labelwa ngokusekelwe inzaliseko imigangatho, kodwa ngoku isiphumo isixa beemvavanyo ezintathu ezahlukeneyo.