Deadlift - mitundu, zotsatira, zolakwika zofala

Mogwirizana ndi cholinga chake, Board of Editorial Board ya MedTvoiLokony imayesetsa kupereka zodalirika zachipatala mothandizidwa ndi chidziwitso chaposachedwa cha sayansi. Mbendera yowonjezerapo "Zofufuza Zomwe Zili" zikuwonetsa kuti nkhaniyi idawunikidwa kapena kulembedwa ndi dokotala mwachindunji. Kutsimikiza kwa magawo awiri awa: mtolankhani wazachipatala komanso dokotala amatilola kuti tipereke zomwe zili zapamwamba kwambiri mogwirizana ndi chidziwitso chamankhwala chamakono.

Kudzipereka kwathu m'derali kwayamikiridwa, pakati pa ena, ndi Association of Journalists for Health, yomwe inapatsa Bungwe la Editorial la MedTvoiLokony ndi mutu waulemu wa Mphunzitsi Wamkulu.

Deadlifts ndi masewera omwe othamanga ochepa amachita. Ngakhale pali mikangano yambiri, ndi bwino kudzitsimikizira nokha za izo, chifukwa zimabweretsa mapindu ambiri. Onani momwe mungapangire bwino kufa ndi zomwe mungakwaniritse nazo.

Ma Deadlifts ndi amodzi mwa masewera olimbitsa thupi omwe ayenera kukhala maziko a maphunziro anu. Ngati atachita bwino, sizimayambitsa kuvulala koopsa konse. Chinthu chachikulu ndicho kuphunzira njirayo ndikutsatira malangizowo - pokhapo ndikutha kupereka zotsatira zodabwitsa.

Deadlift pamiyendo yowongoka

Ngati mukufuna kulimbikitsa ntchafu zanu, ma deadlifts pamiyendo yowongoka akulimbikitsidwa. Zochita izi ndizosavuta kuchita. Kuchita kwake kumadalira makamaka mwatsatanetsatane, chifukwa chake kuli kofunika kutsatira malamulo omwe akugwiritsidwa ntchito.

Mukamachita masewera olimbitsa thupi, cholinga chanu chachikulu chiyenera kukhala pamtundu wa masewerawo, osati kuchuluka kwa kubwereza komwe kumachitika. Chofunika kwambiri cha deadlift ndikukweza kulemera kwake pansi pa mizere yowongoka ndikusunga msana wanu molunjika. Ndikofunika kuti mapewa amakokedwe kumbuyo.

Pankhani ya kufa, njirayo imayang'ana pa mfundo zingapo pansipa. Potsatira malangizowa, mudzapeza zotsatira zokhutiritsa popanda kuika pangozi kuvulala.

  1. Sungani miyendo yanu motalikirana ndi m'lifupi. Zala za m'miyendo ziyenera kutuluka pang'ono pamwamba pa bar.
  2. Gwirani belu ndi manja anu onse (kuyang'ana kutsogolo) - kusiyana kwawo kuyenera kukhala kokulirapo kuposa mapewa.
  3. Kokani mpweya ndi kutsamira kutsogolo, kukanikiza mapewa anu.
  4. Kwezani zolemerazo pamene mukusunga msana wanu ndi miyendo molunjika.
  5. Gwirani kulemera kwa 2-3 masekondi, exhale, kenako pang'onopang'ono kubwezeretsa pansi.

Chitani kubwereza 10-20 kwa deadlift mu seti imodzi - kusunga njirayo molondola.

Zonaninso: Zochita zolimbitsa thupi ndi barbell - mungawachitire bwanji kuti abweretse zotsatira?

sumo deadlift

Mtundu woterewu wakufa umasiyana ndi wakale kwambiri makamaka pakuyika kwa miyendo. Mu mtundu wa sumo, miyendo imasiyanitsidwa motalikirana, ndipo manja omwe akugwira bar amayikidwa pamapewa, pakati pa miyendo. Deadlift sumo imalola kukhudzidwa kwambiri kwa quadriceps ndi zowonjezera ntchafu. Minofu yakumbuyo, kumbali inayo, imagwira ntchito yaying'ono.

  1. Imani ndi miyendo yanu motalikirana kutsogolo kwa belu, mapazi anu akulozera kunja. Mabondo asaloze mkati.
  2. Wongolani msana wanu ndikupendekera torso yanu pafupifupi madigiri 45. Gwirani barbell ndi manja anu motalikirana ndi mapewa. Mutu uyenera kugwirizana ndi thupi.
  3. Kupuma ndikofunikira mu deadlift sumo. Inhale, kwezani abs anu ndikukweza barbell mpaka kutalika kwa miyendo yanu yakumunsi. Imani kwa 2-3 masekondi.
  4. Pumirani ndipo pang'onopang'ono mubwerere kuchokera pomwe munayambira. Gwirani pang'ono chiuno ndi mawondo anu. Mofatsa ikani barbell pansi.

Onaninso: Maphunziro obwerera - ndi chiyani?

Romanian deadlift

Mfundo yochita masewera olimbitsa thupi ndi yofanana ndi miyendo yowongoka. Ndipo mu nkhani iyi, ndi koyenera kuchita khumi ndi awiri kapena kubwerezabwereza mndandanda. Kusiyana pakati pa kupha mwendo wowongoka ndi kuthamangitsa mwendo waku Romania ndiko kuti:

  1. mu classic deadlift, mawondo makamaka owongoka - amatha kupindika pang'ono pamene akukweza kulemera kwake, pamene mu Chiromania masewerowa amachitidwa pa mawondo opindika,
  2. mu Baibulo lachikale, barbell imayikidwa pansi, ndipo mu Chiromania, imakhalabe yogwira nthawi zonse mpaka kumapeto kwa mndandanda,
  3. mu Romanian deadlift mipiringidzo akhoza kunyamulidwa pa choyimilira, tingachipeze powerenga kokha kuchokera pansi.

Deadlift njira m'njira yaku Romanian adapeza otsatira ambiri chifukwa chamayendedwe omwe amapereka ufulu wambiri.

  1. Yendani ku barbell kuti muyime pakati pakati pa katundu.
  2. Gonamirani pansi ndi nsana wanu molunjika kuti mugwire bwino ndikukweza mawondo anu pang'ono.
  3. Kugwira mu deadlift kuyenera kukhala kogwira, kotero ndi zala zolozera pansi.
  4. Kokani mpweya, ndikuwongola msana wanu ndikugwada pang'ono, kwezani barbell.
  5. Exhale ndi kuchepetsa barbell pang'onopang'ono, koma osayika kapamwamba pansi. Bwerezani zolimbitsa thupi.

Onetsetsani kuti muwerenge: Kulimbitsa thupi kunyumba - njira yotetezeka yochitira masewera olimbitsa thupi

Akufa pa mwendo umodzi

Kuchita masewera olimbitsa thupi kumakhala kovuta kwambiri kuposa mtundu wakale. Komabe, mutha kuchita izi popanda katundu. Kuchita masewera olimbitsa thupi kumaphatikizapo minofu ya biceps, gluteal ndi rectus abdominis. Momwe mungapangire mwendo umodzi wakufa?

  1. Imani molunjika mapazi anu ali pafupi ndi manja anu akugwa mozungulira thupi lanu. Kumbuyo kumakhalabe molunjika ndipo mawondo amapindika pang'ono.
  2. Pumani mpweya, kenaka bweretsani m'chiuno mwanu, tembenuzirani torso kutsogolo, ndikukweza mwendo umodzi kumbuyo. Khalani pamalo awa potambasula mwendo wokwezeka. Mu mwendo umodzi wakufa, mutu uyenera kukhala pamzere ndi kumbuyo.
  3. Bwererani pamalo oyambira pomwe mukutulutsa mpweya pang'onopang'ono.
  4. Chitani mobwerezabwereza 10, kenaka sinthani mwendo.

Mtundu woterewu ukhoza kuchitidwanso ndi ma dumbbells. Oyamba, komabe, ayambe kuyesa masewera olimbitsa thupi popanda zida. Kupatula apo, ndi lingaliro labwino kupanga kunyumba kufa. Mabotolo amadzi amatha kugwiritsidwa ntchito m'malo mwa ma dumbbells.

Onani: Kodi kuchita masewera olimbitsa thupi kunyumba ndi dumbbells?

Deadlift - zolakwika

Deadlifts ndi ntchito yowoneka ngati yosavuta. Komabe, pamafunika kulondola. Zolakwa zilizonse zimatha kupangitsa kuti anthu akufa avulale osasangalatsa m'malo mokhala ndi zotsatira zabwino.

Zolakwika zofala kwambiri za deadlift ndi:

  1. kuzungulira kumbuyo - muzochita izi, mapewa ayenera kugwetsedwa pansi ndi kumbuyo molunjika,
  2. kukhazikika kwa msana mutatha kugwira ma dumbbells - kuika msana ndikukankhira kunja kwa chiuno kuyenera kuchitika musanayambe kugwedeza torso ndikuisungabe,
  3. kuika m'chiuno ngati squat - mu deadlift, m'chiuno ayenera kukhala apamwamba kuposa mawondo (simungathe kuchita zonse squat),
  4. kugwiritsitsa kwa barbell - chogwira bwino kwambiri ndikugwira (zala zoloza pansi),
  5. hyperextension ya m'chiuno - mukufa, chiuno chiyenera kukankhidwira kutsogolo, koma kukhala molingana ndi thupi lonse,
  6. choyamba, gwiritsani ntchito chiuno pamene mukukweza barbell - kuwongola mawondo, kusuntha chiuno ndikugwira ntchito kumbuyo kuyenera kuchitika nthawi imodzi ndikukweza katunduyo.

Deadlift ndi ululu wammbuyo

Maphunziro a Deadlift amathandizira kuti chigoba chikhale bwino. Tidzachepetsa chiopsezo cha ululu wa lumbar msana. Komabe, chisamaliro chapadera chiyenera kutengedwa pankhani ya matenda ndi matenda a msana.

Deadlift ndi hyperlordosis

Kuchita masewera olimbitsa thupi kumayambitsa kupweteka kwa anthu omwe akudwala hyperlordosis, mwachitsanzo, kuzama kwa lumbar lordosis. Matendawa amadziwika ndi kufooka kwa matako, mimba, ndi biceps minofu ya ntchafu, ndi kufupikitsa quadriceps ndi extensor minofu ya kumbuyo.

Chifukwa chake, minofu ina, kuphatikizapo lumbar extensor, imakhala yolemetsa pamene ikukweza mukufa. Kupanikizika kwa vertebrae kumawonjezekanso. Choncho, pamene tikufuna kuchita deadlifts, ndi lordosis kwambiri amaletsa izo, ndi bwino kukaonana ndi mphunzitsi munthu woyenerera m'munda wa physiotherapy.

Deadlift ndi scoliosis

Scoliosis ndi matenda omwe amasokoneza mgwirizano pakati pa ntchito ya minofu kumbali zonse za msana. Choncho, kuchita masewera olimbitsa thupi pazochitika za scoliosis sikumaphatikizapo zowonongeka zomwe zimanyamula msana axially. Chinthu chowonjezera chomwe chimakhudza zoipa zotsatira za deadlift pa msana ndi scoliosis pali kulemedwa kwakukulu - osavomerezeka pa chikhalidwe ichi.

Deadlift ndi discopathy

Chifukwa cha kulemedwa ndi kudzipereka kuchita masewera olimbitsa thupi ambiri a minofu, anthu omwe ali ndi zovulala zam'mbuyo ayeneranso kusiya kupha anthu. Izi zikuphatikizapo sciatica ndi discopathy. Kuopsa kwa kuvulazidwa kowonjezereka pamene mukuyendetsa galimoto ndipamwamba kwambiri.

Werenganinso: Momwe Mungachotsere Ululu Wamsana? TOP 5 zolimbitsa thupi za msana wathanzi

Deadlift - zotsatira

Pali zifukwa zambiri zochititsa imfa. Njira yolondola imapatsa masewera olimbitsa thupi awa mapindu ambiri:

  1. zimagwira ntchito m'njira zambiri - zowonongeka sizimangoganizira za kulimbikitsa zowonjezera kapena biceps minofu ya ntchafu (pamutu wa zowonongeka pa miyendo yowongoka), komanso kulimbikitsa minofu ya latissimus, minofu ya gluteal komanso ngakhale m'mimba;
  2. Kuwombera ku Romania kumalimbitsanso minyewa ya matako;
  3. kumathandiza kuchepetsa mafuta m'thupi - kumawonjezera ndalama zogwiritsira ntchito mphamvu, chifukwa chomwe mungathe kukwaniritsa kuchepa kwa mphamvu mofulumira.
Zofunika!

Ngati njira ya deadlift ndiyolondola ndiye kuti masewerawa ndi otetezeka. Ndikoyenera kukumbukira kuti kusuntha kulikonse kumafanana ndi kayendedwe kachilengedwe kamene kamachitika, mwachitsanzo, ponyamula zolemera kuchokera pansi ndi ntchito zina zapakhomo.

Ndibwino kuti muphatikizepo zakufa mu dongosolo lanu la maphunziro. Ngati mudziwa njira yoyenera, masewera olimbitsa thupi adzakhala ndi ubwino wambiri - kuphatikizapo ubwino wathanzi.

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Siyani Mumakonda