Deadlift - mhando, mhedzisiro, zvinowanzoitika kukanganisa

Zvinoenderana nebasa rayo, Iyo Edhiyo Bhodhi yeMedTvoiLokony inoedza neparinogona napo kupa yakavimbika zvekurapa zvemukati zvinotsigirwa neruzivo rwazvino rwesainzi. Mureza wekuwedzera "Zvakatariswa Zvemukati" zvinoratidza kuti chinyorwa chakaongororwa kana kunyorwa zvakananga nachiremba. Iyi nhanho-mbiri yekusimbisa: mutori wenhau wezvekurapa uye chiremba anotitendera kuti tipe zvemhando yepamusoro zvemukati zvinoenderana neruzivo rwekurapa rwazvino.

Kuzvipira kwedu munharaunda iyi kwakaongwa, pakati pevamwe, neSangano reVatori venhau vehutano, iro rakapa iyo Editorial Board yeMedTvoiLokony ine zita rekuremekedza reMudzidzisi Mukuru.

Deadlifts chiitiko chinoitwa nevatambi vashoma. Pasinei nekukakavadzana kwakawanda, zvakakosha kuti uzvisimbise nezvazvo, nokuti zvinounza zvakawanda zvinobatsira. Tarisa maitiro ekuita nemazvo deadlift uye zvaunogona kuwana nazvo.

Deadlifts ndeimwe yeaya maekisesaizi anofanirwa kuumba hwaro hwezvirongwa zvako zvekudzidzisa. Kana zvikaitwa nemazvo, hazvikonzeri kukuvara kwakakomba zvachose. Chinhu chikuru ndechokudzidza maitiro uye kutevera mazano - chete ipapo inokwanisa kupa migumisiro inoshamisa.

Deadlift nemakumbo akatwasuka

Kana iwe uchida kusimbisa zvidya zvako, zvinofa pamakumbo akatwasuka zvinokurudzirwa. Ichi chiitiko chiri nyore chete kuita. Kubudirira kwayo kunoenderana zvakanyanya neruzivo, ndosaka zvakakosha kutevedzera mitemo inoshanda.

Paunenge uchiita kurovedza muviri, yako yekutanga kutarisisa inofanirwa kunge iri pamhando yechiitwa, kwete nhamba yedzokororo yakaitwa. Izvo zvakakosha zvekufa kusimudza huremu kubva pasi pamitsetse yakatwasuka uchichengeta musana wako wakatwasuka. Zvakakosha kuti mapendekete anodhonzwa kumashure.

Kana zvasvika kune deadlifts, tekinoroji inotarisa pane mashoma mashoma pazasi. Nekutevera matipi, iwe uchawana mhedzisiro inogutsa pasina kuisa njodzi kukuvara.

  1. Chengetedza makumbo ako muchiuno-upamhi ari kure. Zvigunwe zvemakumbo zvinofanira kubuda zvishoma pamusoro pebhari.
  2. Bata barbell nemaoko ako ese (akatarisa kumberi) - nzvimbo yavo inofanira kunge yakafara zvishoma kupfuura mapendekete.
  3. Inhale uye wosendamira mberi, uchidzvanya mapendekete ako.
  4. Simudza uremu kumusoro uchichengeta musana wako nemakumbo zvakananga.
  5. Bata uremu hwe 2-3 seconds, exhale, wozoidzorera zvinyoro pasi.

Ita 10-20 kudzokorora kwekufa kwekufa mune imwe seti - kuchengetedza maitiro nemazvo.

Zonawo: Kudzidzira nebarbell - ungazviita sei kuunza mhedzisiro?

sumo deadlift

Rudzi urwu rwekufa runosiyana kubva kune yekare kunyanya pakugadzika kwemakumbo. Mushanduro yesumo, makumbo akaiswa zvakafara, uye maoko anobata bhari anoiswa pamutsetse wemafudzi, pakati pemakumbo. Deadlift sumo inobvumira kubatanidzwa kwakanyanya kweiyo quadriceps uye madhigirii echidya. Misungo yemusana, kune rumwe rutivi, inoita basa duku.

  1. Mira wakapamhanisa makumbo pamberi pebhero, tsoka dzako dzakatarisa kunze. Mabvi haafaniri kunongedzera mukati.
  2. Ruramisa musana wako uye urerekedze torso yako inenge 45 degrees. Bata barbell nemaoko ako paupamhi hwepafudzi. Musoro unofanira kuenderana nemuviri.
  3. Kufema kwakakosha mu deadlift sumo. Inhale, sunga abs yako uye simudza barbell kusvika pakukwirira kwemakumbo ako ezasi. Mira kwe 2-3 seconds.
  4. Femera kunze uye zvishoma nezvishoma udzoke kubva panzvimbo yekutanga. Ronza zvishoma mahudyu ako nemabvi. zvinyoronyoro isa barbell pasi.

Tarisa zvakare: Kudzidzira kumashure - chii ichocho?

ChiRomanian kufa

Nheyo yekurovedza muviri yakafanana neyemakumbo akatwasuka. Uye mune iyi kesi, zvakakodzera kuita gumi nemaviri kana zvakadaro kudzokorora munhevedzano. Musiyano uripo pakati pegumbo rakatwasuka rinofa uye reRomania rakatwasuka gumbo rinofa nderokuti:

  1. mu classic deadlift, mabvi anonyanya kutwasuka - anogona kukotama zvishoma achisimudza uremu, nepo mushanduro yeRomanian kurovedza kunoitwa pamabvi akabhenda,
  2. mune yekirasi vhezheni, barbell inoiswa pasi, uye mushanduro yeRomania, inoramba yakabata nguva dzese kusvika pakupera kwenhevedzano,
  3. muRomanian deadlift bar inogona kusimudzwa kubva pakamira, mukirasi chete kubva pasi.

Deadlift nzira mumutauro wechiRomanian yakawana vateveri vazhinji nekuda kwemafambiro anopa rusununguko rwakawanda.

  1. Famba uchienda kune barbell kuitira kuti umire pakati pakati pemitoro.
  2. Kotama pasi nemusana wako wakatwasuka kuti uite kufa chaiko uye chengeta mabvi ako akakotama zvishoma.
  3. Kubata mu deadlift kunofanirwa kunge kunobata, saka neminwe inonongedza pasi.
  4. Inhale, saka, uchiri kutwasanudza musana wako uye uchikotamisa mabvi ako zvishoma, simudza bhero.
  5. Exhale uye zvinyoronyoro udzikise barbell, asi usaisa bhari pasi. Dzokorora chiitwa.

Ive neshuwa yekuverenga: Workout kumba - imwe nzira yakachengeteka kune gym

Deadlift pagumbo rimwe

Kudzidzira kwakaoma kupfuura classic version. Nekudaro, iwe unogona kuita iyi yekumisa pasina mutoro. Chiitwa chinosanganisira biceps, gluteal uye rectus abdominis tsandanyama. Nzira yekuita sei rimwe gumbo rinofa?

  1. Mira wakatwasuka tsoka dzako dziri pedyo uye maoko ako akarembera nemuviri wako. Musana unoramba wakatwasuka uye mabvi akakotama zvishoma.
  2. Inhale, wodzosa chiuno chako kumashure, isa torso yako mberi, uye simudza gumbo rimwe kumashure. Ramba uri munzvimbo iyi nekutambanudza gumbo rakasimudzwa. Mune rimwe gumbo rinofa, musoro unofanirwa kugara uchienderana neshure.
  3. Dzokera kunzvimbo yekutanga paunenge uchifema zvishoma nezvishoma.
  4. Ita kudzokorora gumi, wozoshandura gumbo.

Rudzi urwu rwekufa runogonawo kuitwa nema dumbbells. Vanotangisa, zvisinei, vanofanirwa kuyedza maekisesaizi pasina midziyo kutanga. Kunze kwezvo, zvakare ipfungwa huru kugadzira kumba deadlift. Mabhodhoro emvura anogona kushandiswa pane dumbbells.

Itarise: Nzira yekudzidzira sei kumba ne dumbbells?

Deadlift - kukanganisa

Deadlifts ibasa rinoita kunge riri nyore. Zvisinei, zvinoda kunyatsojeka. Chero kukanganisa kunogona kuita kuti kufa kunokuvadza kusingafadzi panzvimbo pemigumisiro yakanaka.

Iwo anonyanya kufa akakanganisa anosanganisira:

  1. kutenderera kumashure - muchiitwa ichi, mapendekete anofanira kudhonzwa pasi uye musana wakatwasuka,
  2. kudzikamisa musana mushure mekubata dumbbells - kuisa musana uye kusundira kunze kwehudyu kunofanirwa kuitika kusati kwatenderedza torso uye kuichengeta mukuita,
  3. kuisa mahudyu sezvakaita squat - mukufa, mahudyu anofanira kunge akakwirira kudarika mabvi (haugone kuita squat yakazara),
  4. alternating barbell grip - iyo yakanyanya kubata inobata (minwe yakanongedza pasi),
  5. hip hyperextension - mukufa, mahudyu anofanira kusundidzirwa mberi, asi arambe ari mumutsara nemuviri wose,
  6. kutanga, shanda mahudyu paunenge uchisimudza barbell - kururamisa mabvi, kufambisa mahudyu uye kushanda kumashure kunofanira kuitwa panguva imwe chete uchisimudza mutoro.

Deadlift uye kurwadziwa shure

Deadlift kudzidzisa inovandudza mamiriro e skeletal muscle chimiro. Tichaderedza dambudziko rekurwadziwa mu lumbar spine. Zvisinei, kunyatsotarisirwa kunofanira kutorwa munyaya yezvirwere uye zvirwere zvemuzongoza.

Deadlift uye hyperlordosis

Kudzidzira kuchaita marwadzo muvanhu vanotambura ne hyperlordosis, kureva kudzika lumbar lordosis. Ichi chimiro chinoratidzwa nekushaya simba mumagaro, dumbu, uye biceps tsandanyama dzehudyu, uye kupfupika kwe quadriceps uye extensor tsandanyama dzemusana.

Nekuda kweizvozvo, mamwe mamhasuru, kusanganisira lumbar extensor, anoremerwa kana achisimudza mune akafa. Kudzvinyirirwa pa vertebrae kunowedzerawo. Nokudaro, kana tichida kuita zvifa, uye zvakanyanya lordosis zvinodzivirira, zvakanakisisa kubvunza mudzidzisi wega akakodzera mumunda we physiotherapy.

Deadlift uye scoliosis

Scoliosis chirwere chinovhiringidza kuenzana pakati pebasa remasumbu kumativi ose emusana. Nokudaro, kurovedza muviri mujimu munyaya ye scoliosis hakubatanidzi mafirifiti anotakura musana axially. Chimwe chinhu chinokanganisa chakaipa mhedzisiro yedeadlift pamuzongoza ne scoliosis kune mutoro mukuru - haukurudzirwi nokuda kwechiitiko ichi.

Deadlift uye discopathy

Nekuda kwekuremerwa uye kuzvipira kuita akawanda mamhasuru mapoka, vanhu vane kukuvara kwemusana vanofanirawo kurega pakufa. Izvi zvinosanganisira sciatica uye discopathy. Ngozi yekukuvara kunowedzera kana uchiita kufa kunokwira zvakanyanya.

Verenga zvakare: Nzira Yokubvisa Kurwadza Kwemusana? TOP 5 maekisesaizi emuzongoza une hutano

Deadlift - mhedzisiro

Pane zvikonzero zvakawanda zvekufa. Nzira yakarurama inopa rudzi urwu rwekudzidzira mabhenefiti akawanda:

  1. iyo inoshanda nenzira yakasiyana-siyana - mafiritsi haangotarisi chete pakusimbisa extensors kana biceps tsandanyama dzehudyu (munyaya yekufa pamakumbo akatwasuka), asiwo pakusimbisa mhasuru dzelatissimus, gluteal muscles uye kunyange mudumbu mudumbu;
  2. Romanian deadlift inowedzera kusimbisa hamstrings yemagaro;
  3. inobatsira kuderedza mafuta emuviri - inowedzera kushandiswa kwesimba, nekuda kwaunokwanisa kuwana simba rekushaya simba nekukurumidza.
Zvinokosha!

Kana iyo deadlift tekinoroji iri chokwadi saka kurovedza muviri kwakachengeteka. Zvakakosha kuyeuka kuti kufamba kwega kwega kwakafanana nemafambiro echisikigo anoitwa, semuenzaniso, pakusimudza zviremera kubva pasi uye mamwe mabasa emumba.

Ipfungwa yakanaka kusanganisa zvakafa muhurongwa hwako hwekudzidzisa. Kana iwe ukagona hunyanzvi hwekuita, kurovedza muviri kuchava nemabhenefiti akawanda - kusanganisira hutano hunobatsira.

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