Ezona mpazamo zi-3 ziPhakamileyo eziFanayo onokuthi uzenze

Umxholo

• 1. Awuvumele iipleyiti ukuba zithinte uMgangatho
• 2. Utyhafisa iBar kumgangatho ophakathi koRep
• 3. Ujonge ngasemva phezulu kwi-Deadlift yakho
• Uphengululo lwe

Masiqale ngento oyaziyo: kuya kufuneka ukuba wenze izinto zokufa kuluntu lwakho lokuzilolonga. Masithathe inyathelo elinye ngokubhekisele kwinto ongayithandiyo ukuyamkela: ngekhe ume ukwenza izinto zokubulala. Iqhelekile loo nto, kodwa into ekusenokwenzeka ukuba awuyazi kukuba kusenokwenzeka ukuba uzenza kakubi. Kwaye akuyongxaki encinci leyo. Enyanisweni, ukwenza i-deadlift ngokungafanelekanga kunokubangela ukwenzakala okukhulu okanye intlungu encinci ephindaphindiweyo kumqolo ongaphantsi ubuncinci. Sibuze umqeqeshi wobuqu oqinisekisiweyo uHeather Neff ngezona ngxaki zinkulu zokufa kwabantu kwaye wasinika izisombululo oza kuzidinga ukuba ubulale okomntu okhawulezileyo ngephanyazo!

1. Awuvumele iipleyiti ukuba zithinte uMgangatho

Phakathi kwe-rep nganye, kufuneka ukhulule iintsimbi ze-barbell phantsi. Akunyanzelekanga ukuba ususe izandla zakho ngokupheleleyo ebharini, kodwa kuya kufuneka ubeke ubunzima phantsi kwaye ukhulule konke ukungavisisani emzimbeni wakho.

Kutheni Kubi Kangaka?

Imisipha yakho akufuneki ihlale phantsi koxinzelelo ixesha elide ukuze ubone iziphumo. Ukuba awukhululi ubunzima phantsi kunye ne-rep nganye oyithathayo ngenxa yenyaniso elula yokuba ufuna ukuva ukutshisa, kuya kufuneka udibanise ubunzima obuninzi endaweni yoko. Kwakhona, ngokubeka ubunzima emgangathweni phakathi kwe-reps, oku kuya kuvumela ukuba umva wakho uphumle kwaye uphinde ubuyisele kwindawo engathathi hlangothi, eya kukumisela kwi-rep elandelayo.

Indlela Yokulungisa

Yehlisa nje ubunzima bakho yonke indlela ukuya emgangathweni kwaye ukhulule uxinzelelo ngokupheleleyo. Vumela umqolo wakho uye kwindawo yokungathathi cala kwaye uqalise kwakhona.

2. Utyhafisa iBar kumgangatho ophakathi koRep

Emva kokuba unyuke ukuma kunye ne-deadlift yakho kwaye ubuyele emgangathweni, ukuba ubetha ubunzima phantsi komgangatho endaweni yokuyibeka phantsi ngokuzola kunye nokulawula, oku kunokuthintela amandla akho.

Kutheni Oku Kubi?

Ngokubetha ubunzima phantsi komgangatho phakathi kwee-reps, uyakuthintela ekufumaneni uxinzelelo olupheleleyo lwe-rep yonke. Ubunzima, xa bubethelwa okanye bubethelwa phantsi, bunokuthi bubuyele ukuya kuthi ga kwii-shins zakho, ngoko ke ukusuka kwi-shins yakho ukuya phezulu, apho amandla akho aya kuba khona kwaye uya kuba buthathaka ukusuka emgangathweni ukuya kwi-shins yakho. Oku kuthintela ukuba usete umva ungathathi cala.

Ungayilungisa njani

Ukuba ubetha phantsi ubunzima okanye uyibethe phantsi phantsi ngenxa yenyaniso elula yokuba ulahlekelwa amandla, into engcono kakhulu ongayenza kukunciphisa ubungakanani bobunzima kwi-bar apho unokwenza khona yonke i-deadlift. ngokuchanekileyo ukusuka ekuqaleni ukuya ekugqibeleni. Ukuba ulungile ngesixa sobunzima obukwibha, yithathe yonke indlela uye kumgangatho kwaye ukhulule uxinzelelo kuyo yonke into oyenzayo.

3. Ujonge ngasemva phezulu kwi-Deadlift yakho

Njengoko uphakamisa ibha phantsi kwaye uye wema, unokuzibona ugoba umqolo wakho kwaye utsala ibar kunye nawe njengoko amagxa akho engqiyame ngasemva. Unokubona uninzi lwee-powerlifters zisenza oku ukubonisa iijaji ukuba zitshixelwe ngaphandle ngokupheleleyo.

Kutheni Oku Kubi

Ukwayama ngasemva phezulu kwi-deadlift kubeka uxinzelelo olugqithisileyo kwidiski yakho yomgogodla. Oku kunokubangela ukuba kubekho i-disc ye-herniated okanye enye ingozi.

Indlela Yokulungisa

Njengoko ufika phezulu kwi-deadlift yakho ukuvala ngaphandle, gcina umqolo wakho ungathathi hlangothi kwaye uqinisekise ukuba amahlombe akho ahambelana nezinqe zakho. Musa ukuya phambili.

Eli nqaku livele ekuqaleni kwiPopsugar Fitness.

Okungakumbi kuPopsugar Fitness:

Ukuphela kwento ekufuneka uyiShukumisile kuMzimba wakho uphela

Iinguqu ezi-7 zeDeadlift ezisebenza kuwo onke amalungu omzimba wakho

Intshukumo e-1 wonke umntu obhinqileyo ekufuneka eyenze

Uphengululo lwe