Deadlift: ntoni imisipha ukuba isebenze? Deadlift: ukwenza njani?

Phantse wonke nenye zobungcali, xa kubuzwa ukuba uhlobo umthambo into esebenzayo kakhulu, uthi ngokucacileyo ukuba deadlift. Indlela yokwenza oko, eyaziwa kuphela powerlifters oqeqeshelweyo, ukuba umthambo lwabo lweenkobe ezingundoqo, ngaphandle apho ayikwazi ukwenza naluphi na uqeqesho okanye ukhuphiswano. Kodwa ngenxa yezizathu ezithile kunzima, bodybuilders sabela kwayo enzima malunga nokuphunyezwa technology kunye umthambo esibuhlungu. Ngelo xesha, ukuphunyezwa deadlift kufuna ezinye uqeqesho oluninzi ulwazi, kodwa izinto zokuqala kuqala.

Yintoni nangoku kakuhle eli msebenzi?

Deadlift igqalwa ukuzilolonga kakhulu anzima abanxibe impahla, abaqeqeshiweyo engahlawulwayo. Noko ke, nangona ukuntsonkotha ukuphunyezwa, oko akufuneki ukuba zingahoywa, ekubeni yenye yezona ngokukuko yokwakha kwezihlunu ekhawulezayo phantse umzimba wonke, kwaye endaweni deadlifts akukho msebenzi akakwazi, kuba efanayo ayikho. Ngoko ke yintoni na le nto lo deadlift oko izihlunu ziyasebenza yaye yintoni uhlobo lomthwalo ifunyenwe? Nantsi into imibuzo kufuneka aqonde kwabasaqalayo kunye amateurs ukufumana isiphumo kulindeleke ukusuka msebenzi.

Iimbalasane

Deadlift kuyinto esisiseko zonke izihlunu imilenze, kunye umva. Ukwenza ukuba olunika ukusetyenziswa olusisinyanzelo barbells, dumbbells okanye Trap-entanyeni. Iintlobo zesi umthambo ngakumbi, kodwa ke babaleka bonke kwi okukodwa: imilenze ukukhanya ukugoba emadolweni kwaye etyekele kancinane umzimba phambili umzimba, ephethe intamo intonga nolondolozo nenkxaso empontshwa yendalo (eseleyo emva ngelo xesha kufuneka tyaba ngokupheleleyo), kuphuma khona kwimbaleki kuyalungiswa.

Lo msebenzi yinxalenye yeqela iinkalo powerlifting ephambili, kunye umatshini ukuhlamba kunye kwibhentshi. komzimba deadlift into yokuba zonke musculature exhobele kuphuhliswa njengoko xa phakamisa iintsimbi, yaye imbuyekezo umzimba endaweni yaso yesiqhelo.

Yintoni ekufuneka sinikele ingqalelo kuyo?

Ekubeni isigqibo ukuquka kuqeqesho entsonkothileyo deadlift wayo, kufuneka ufunde iingongoma ezimbalwa ezibalulekileyo. ingqalelo ekhethekileyo kufuneka ihlawulwe kwi ukhetho zezihlangu, ukhetho ogqibeleleyo - ngokuqinileyo ehleli phezu model ngeenyawo kunye iflethi kunye kweentende ebanzi, oko kukuthi balo babulingana nesandla isithende mayingagqithi 1 cm (ngokupheleleyo ngaphandle spikes). Kunqweneleka ukuba lo izihlangu isetyenziswa kuphela uqeqesho, ekubeni banxibe unyawo likhubazeke rhoqo kwindawo toe. Oku kunokubangela indawo engeyiyo le unyawo ngexesha umthambo, iinzwane zakho uya kusuka ube uzinzo kuyimfuneko, nto leyo inokukhokelela konzakale ngasemva asezantsi apho kuza.

Kwinqaku lesibini efuna ingqalelo - oku njengokubamba kakuhle, kufuneka ibe umgca othe ngqo. Raznohvat kufuneka zingasetyenziswa ngethuba lokhuphiswano, ekubeni kusenokwenzeka ukuba sithathe up ubambe ubunzima okuninzi. Ukuba usebenzisa iibhrashi ezahlukeneyo isikhundla abanxibe impahla kusoloko kukho ekuthiwa-torque kwi umnqonqo kunye nengozi ukunyuka yokwenzakala. Xa izandla eziwileyo ukuba usetyenziselwe nitrogen kwentonga carpal umtya. Konke oku kubaluleke kakhulu nje deadlift basis ibandakanya kungekuphela nje ukuphunyezwa oluchanekileyo ubuchule, kodwa ukukhethwa izixhobo, nto leyo eye intsingiselo efanayo.

iintlobo Deadlift neeyantlukwano

Njengoko uninzi ukuzilolonga, lo deadlift na iintlobo eziliqela. Ezisisiseko zabo bonke zone, kodwa ukuba ingcamango ecacileyo ngezinto izihlunu asebenza kwi deadlift uhlobo oluthile, kufuneka wazi nezo womsebenzi wabo. Iindidi eziphambili ibambelele ziquka yamandulo, isiRomania, sumo kunye ibambelele-Trap usebenzisa entanyeni.

Le version zakudala kunye sumo ezenziwe ezintle, kodwa ethile eyahlukileyo emilenzeni. In lwalo yokuqala, unyawo wabeka ngokunxuseneyo kumgama hayi ngaphezulu kwe kobubanzi kwamagxa ngaphandle. Le Uhlangothi sumo umlenze isikhundla kancinane ukusuka unyawo kuqashwe esandleni, yaye umgama phakathi kwabo kwamagxa kakhulu ngokubanzi.

Enye indlela umdla - a deadlift isiRomania. Zeziphi izihlunu basebenza xa abulawe, uyazi kuphela iingcali abakwaziyo ukuzisa ubuchwepheshe ukuya automatism. Ukususela uhlobo classical iminqweno isiRomania bahlule iingongoma ezimbini ezibalulekileyo - ke uluhlu ezincinane sentshukumo kunye nkqo ngokupheleleyo shins isikhundla kunye nokungakwazi ngexesha yonke indlela. Ke yokugqibela ukhetho - usebenzisa Trap-entanyeni. Umahluko kuphela ukusetyenziswa kwalo kanye Trap-entanyeni.

Le version zakudala

umbono okumGangatho of ibambelele olwenziwa ekuyilweni imxinwa imilenze, kufuneka phantse bachukumise entanyeni bar. Umthwalo eziphambili iwela emqolo kunye neentungo inxaxheba ekuphunyezweni kuphela lokuqala imithambo - xa "ukungaphumeleli" le bar. Olu hlobo lokuzilolonga yoxwebhu ingaphezulu kwiimbaleki omfutshane (xa kuthelekiswa umzimba uphela) iingalo kunye nezihlunu nomlenze buthathaka.

iimpawu yokwakheka lobume umzimba zinefuthe elingqalileyo nokusebenza kwezixhobo, izandla eziwileyo neminwe ezimfutshane akanako ukubamba bubunzima obuninzi. Kodwa le ngxaki isonjululwe ngoncedo ukubambelela nezixhobo ezizodwa "inqaba" - a yokuhlasela ze ubhontsi kufuneka ibekwe ngqo ezantsi kwenye iminwe phalanges. Ukuba isango ezibuthathaka, nkqu le ndlela, kuyacetyiswa ukuba kusetyenziswe amagwegwe okanye iintonga. Ukuthintela ilele ngaphandle bar kwaye ngenjongo bokulungisa ezandleni zenu iimbaleki basebenzisa iibhanti carpal, kodwa kuphela xa umthambo, njengoko ayivumelekanga ukhuphiswano.

Yolula "sumo"

Mvelo iinyawo xa esenza ibambelele "sumo" ukhumbuza sumo yenza esisiseko - iinyawo kufuneka zibekwe ngendlela ngokubanzi ukuba iinyawo, kunokuba iikawusi zibekwe kufutshane kangangoko iikeyiki (xa isibini ngeesentimitha eziyi-) waza wajika kancinane ecaleni. Esi sikhundla iinyawo kufuneka igcinwe ngexesha ekuphunyezweni zonke izigaba msebenzi, ngasemva kufuneka agcine isikhundla inqanaba. Olu hlobo ibambelele sifaneleke ngakumbi kwabo iimbaleki eziye kakuhle kuphuhliswa umva izihlunu ngaloo uhlasela iingalo elide. Umthwalo iphambili le ndlela iwela izihlunu emathangeni. Loo ubuchule iimpawu yokwakheka komzimba kwaye abe negalelo ngqo koko izihlunu esebenza deadlift.

Deadlift ne Trap-istampu

Malunga nokuphunyezwa ubugcisa, olu hlobo msebenzi wenza intonga classical akukho ezahlukeneyo, ngaphandle ukuba uhlobo olulodwa yentamo, ngalo ukwehlisa bar lula kakhulu. Yiyo nale iqokobhe abalekayo deadlift "ayisindi". Zeziphi izihlunu basebenza kulo nguqulo? Lo ngumbuzo ukuba alunalwazi kwi bokuqonda lwezixhobo zemidlalo. Umthwalo lexikulu xa esenza olu hlobo ukuqhutywa, amtsale emva izihlunu (ngomqolo ukuphotha, izihlunu latissimus yonke ngaphezulu), ngesa-, glutes kunye adductors kwamathanga.

ukuqaleka Isi-Romanian

Kuba zokwamkelwa esasimi kufuneka abe kufutshane kangangoko ukuba beze kwi bar ye bar, ukuze ixhonywe phezu lesiquluba (phantse uchukumisa iinyawo). Iinyawo zabo zamagxa-ububanzi iinyawo ebanzi ngaphandle okanye kancinci kufuneka ngaxeshanye enye kwenye (akukho mfuneko yokuba kubekho iikawusi ngesandla).

Siqonde entanyeni nkqi eqhelekileyo (emva esandleni ngokwayo, kwaye kufuneka namasundu ukuba kuqashwe emzimbeni). Umgama phakathi iibhrashi kufuneka ibe lilikhulu kancinci nje nobubanzi kwamagxa. Ingqiniba kufuneka ungagotywa kancinci, emva ngqo ngokungathi emqolo na umtya esingatshintshiyo, iibhleyidi zamagxa yancitshiswa, kwaye ngexesha ukusebenza yonke okukunyusa (ukusuka ezantsi ukuya phezulu msebenzi), indawo emva negxalaba iincakuba kufuneka itshintshwe.

Xa nokuphakamisa umva Nge kufuneka ahlale phantsi ngaphandle ngokusondeza kunye deflections. Ukuphakamisa bar, kufuneka ukulungelelanisa emva isikhundla nkqo - ukuba indawo yokuqala.

Ukunyuka ukuya phezulu, nesitya kufuneka zingeniswe kwangaphambili ukwenzela ukuba ibuyisele nkqo ngokungqongqo. Oku kwenziwa ngalo lonke ixesha kuvuka, umzimba wonke kufuneka ixesha, kwaye yabe ziyancipha. Ngaphezu koko, eshiya ayitshintshanga ukuma iincakuba, kwaye ngaxeshanye flexes emva cant yaye ngaloo ndlela balekisa isinqe ngasemva (tilting kwaye isimangalo kufuneka wenziwe synchronously, yaye nayiphi na imeko hayi ngokulandelelana). Xa ujonge i-engile umva kufuneka uhlale kuka. Ngelo esibi kunazo akunakwenzeka ukuba rhanga ngasemva kunye umva emathangeni kufuneka ukuqiniswa ukuqina kwezihlunu eliphezulu.

Kufuneka kuqatshelwe bar ngemizamo imisipha. Ubude iphezulu projectile ukunyuka - kancinane entla kwamadolo (okanye phakathi womlenze). Xa ephakamisa intonga kufuneka bahambe imilenze asezantsi nkqo (kufutshane kakhulu imilenze), kwaye umzimba ishenxiselwe umva, kuya kufuneka maxa emadolweni kunye esinqeni. Amalungu unyawo akufuneki ukuba kruthu, amadolo kuza kucaca. Kubalulekile ekuqaleni eqhineni ukuhambisa kakuhle ngaphandle kuxhuzula. efanelekileyo ndlela ofihlakeleyo oku kuxhomekeke ukunyuka, oko kufuneka kwenziwe imilenze umzamo kunokuba umva yakho. Iinyawo kufuneka sibe ngathi ziyahambisana emgangathweni, nokuvuka, oko kuyimfuneko yokutyhiliza emgangathweni. Kulo mzekelo, ngasemva na ningadinwa.

Ukuhlisa i bar oluqhutywa izixhobo efanayo. Izandla musa yimani nkqo, amadolo akho kruthu kancinane kwaye zisekho ngexesha ukuthambeka (libagobe ingasafuneki). Kuko konke oko lo deadlift. Zeziphi izihlunu basebenza xa njengenye yeenketho? Yiloo nto ke, umbuzo unomdla bodybuilders abo basandula kuqalisa. Kwaye ke impendulo elula, ukuba inyonga, ezinqeni umva, kuphela ngobuwena nganye ugxininiso ngokutshintsha kancinci.

Health Iingozi

Ukwenza art deadlifting kufuna ngqo kwesigaba ngasinye kunye nokhuseleko, ekubeni lo msebenzi yenye yezona ebuhlungu. Spondylolisthesis, lumbago, Ithemba spinal, ukutyibilika disk - oku uluhlu alupheli lweziqhamo kunokwenzeka, nayiphi na umothuko ezifunyanwa ngaphambili ungenza ngokwayo ngayo.

ingqalelo ekhethekileyo kufuneka ihlawulwe kwi imeko umva; ukuba aphambuke ngokugqithisileyo kummandla empontshwa kunye ukuqoqa wolayisho ngomqolo siyandiswa, kwaye oku, neliya, inokukhokelela zonke iintlobo yokwenzakala spinal. Kuba Ukuzinziswa iimbaleki asezantsi emva kucetyiswa enzima yeembaleki bhanti, kwaye xa kukho nasiphi na isifo umqolo ngokubanzi bayala ukuba aphumeze saliphosa postural.

Umthambo a kunzima kakhulu futhi kunobungozi, kwaye phambi kokwenza imfuneko ngokusondeleyo uqhelane ngeteknoloji alizise bafezeke. Yaye kuphela emva kokuba ukuba ngokuzithemba unokuthi ngokwakho: "Ndiyazi kakuhle njani kwaye yintoni izihlunu asebenza kwi deadlift," yaye ngenkalipho ukuze sizidibanise yakho inkqubo yokuzilolonga.