Uyenza njani i-Sumo Deadlift (kwaye kutheni inyanzelekile)

Umxholo

• Izibonelelo zeSumo Deadlift kunye nokwahluka
• Uyenza njani iSumo Deadlift
• Uphengululo lwe

Kukho into malunga nokuma okubanzi kunye neenzwane ezithe zavela sumo zokufa ezenza ukuba le ntshukumo iphakamisayo izive inamandla. Sesinye sezizathu zokuba uyithande ukuyifaka kuqeqesho lokuqina-loo nto, kunye nokukwazi kwayo ukusebenza phantse zonke izihlunu ngasemva komzimba wakho. (Ukuzivocavoca ngokupheleleyo, zama ezi zinto zisibhozo.)

"Kulula ukuphakamisa okunzima kakhulu ngolu hlobo lokufa ngokuchasene nesiqhelo okanye isiRomanian esibulalayo kuba awuhambi kude nomhlaba," utshilo uStepany Bolivar, umqeqeshi weCrossFit kunye nomqeqeshi buqu e-ICE NYC.

Kwaye, ewe, kuya kufuneka ufune ukuphakamisa ubunzima: Izibonelelo zokuphakamisa iintsimbi ezinzima azipheli, ukusuka kukutshisa amanqatha omzimba kunye nokwakha amandla ngokukhawuleza, ukonyusa ithoni yemisipha kunye nokulwa ne-osteoporosis. Ukungathethi, imithwalo enzima inokukwenza uzive umhle kakhulu. (Khumbula nje ukunciphisa umthwalo wakho njengoko kuyimfuneko ukuba ubuyela umva kwezinye iintlobo zokunyusa, ilumkisa iBolivar.)

Izibonelelo zeSumo Deadlift kunye nokwahluka

Njengolunye uguquko olubulalayo, i-sumo deadlift (eboniswe apha ngumqeqeshi osekwe e-NYC uRachel Mariotti) usebenza ikhonkco lakho elingasemva (ngasemva komzimba wakho), kubandakanya umva wakho ongezantsi, i-glutes kunye nemisipha. Ukukhonkotha umxholo wakho ngeli xesha lokuhamba kuya kwakha amandla kunye nozinzo kwi-abs yakho.

Qalisa oku kubhubha ngeenyawo zakho kwindawo ebanzi kwaye iinzwane ziphume kancinane, nto leyo enciphisa umgama okhalweni lwakho ekufuneka uluhambile, ulayishe imisipha ngaphezu kokwenza into eqhelekileyo.

Ukuba umtsha ekufeni, qala ngobunzima bokukhanya de ube uzive ukhululekile ngokuhamba. Ukusuka apho, unokunyusa ngokuqhubekayo umthwalo. Unokwenza ukuba oku kube lula ngokunciphisa umgama ohanjiweyo emhlabeni. (Kwakhona bona: IsiKhokelo sabaQalayo sokuPhakamisa iiMizimba eziManzi) Wakuba uphumelele kwiidumbbells ezintle ezintle, zama i-sumo deadlifting nge-barbell elayishiweyo endaweni yoko.

Uyenza njani iSumo Deadlift

A. Yima ngeenyawo ubanzi kancinane kunobubanzi begxalaba ngaphandle, iinzwane zalatha ngaphandle. Bamba ii-dumbbells phambi kwezinqe, iintendelezo zijongene namathanga.

B. Qala ukuthumela umva emva, ugcine umqolo kwindawo yokungathathi hlangothi, ukucoca amagxa egxalaba, kunye nokubamba isiseko.

C. Emva kokuba ii-dumbbells ziphantsi kunamadolo, musa ukuvumela i-hips ukuba iqhube ngakumbi. Iidumbbells kufuneka zibe ziisentimitha ezimbalwa emgangathweni.

D epheleleyo. Emazantsi entshukumo, qhuba ngezithende, ugcine umqolo ongathathi hlangothi kwaye ugcine dumbbells kufutshane nomzimba. Emva kokuba iidumbbell zidlulise amadolo, wandise ngokupheleleyo isinqe kunye namadolo, ucinezela phezulu.

Iingcebiso zeFom yokuPhakamisa iiFomu

• Gcina ii-dumbbells zisondele kumzimba kuyo yonke intshukumo.
• Ukugcina umqolo othe tye, ongathathi hlangothi ngexesha lokuhamba (musa ukubuyisela umva okanye ujikeleze phambili) ukukhusela umqolo wakho ophantsi ekulimaleni.
• Ukomelela, yenza iiseti ezi-3 ukuya kwezi-5 zeempinda ezi-5, ukwakha ubunzima obunzima.
• Ukunyamezela, yenza iiseti ezi-3 ukuya kwezili-15 ukuya kwezi-15.

Uphengululo lwe