Uyenza njani iDumbbell Deadlift eqhelekileyo ngeFomu eyiyo

Umxholo

• IiNzuzo zeDumbbell Deadlift eziqhelekileyo kunye nokwahluka
• Uyenza njani iDumbbell Deadlift eqhelekileyo
• Uphengululo lwe

Ukuba umtsha kuqeqesho lwamandla, ukubulala ukufa yenye yezona ntshukumo zilula zokufunda kunye nokuzibandakanya ekusebenzeni kwakho-kuba, kungenzeka ukuba uyenzile le ntshukumo ngaphambili ngaphandle kokucinga ngayo. Ukufa kwabantu kukuhamba okumangalisayo kokusebenza, okuthetha ukuba uyakuthatha obu buchule ngaphandle kwethambo nakubomi bakho. Cinga ngokuthatha isutikheyisi yakho kwi-carousel yomthwalo okanye uphakamise zonke iiphakheji zeAmazon Prime.

"Lo msebenzi ulungile nakubantu abahlala emva kwekhompyuter imini yonke kuba kudala imeko yomelele," utshilo uStephany Bolivar, umqeqeshi weCrossFit kunye nomqeqeshi wabucala e-ICE NYC. (Unako ukwenza ezi zihlalo zobuqili zokuzilolonga ukuze usebenze kwi-Tabata Workout.)

IiNzuzo zeDumbbell Deadlift eziqhelekileyo kunye nokwahluka

Ukufa okuqhelekileyo (okuboniswe apha ngee-dumbbells ngumqeqeshi osekwe kwi-NYC uRachel Mariotti) yomeleza yonke imixokelelwane yakho yangasemva, kubandakanya nomqolo wakho osezantsi, iiglute kunye nemisipha. Uyakubandakanya undoqo wakho kuyo yonke intshukumo, ke inokuphucula amandla angundoqo (kwaye ngendlela esebenza ngakumbi kuneecrunches).

Ukufunda ukwenza le ntshukumo ibalulekileyo ngokuchanekileyo kuya kukunceda uphephe ukwenzakala okungaphantsi kungekuphela ejimini, kodwa xa usenza izinto ezinje ngokuhambisa ifanitshala okanye ukuthatha umntwana. (Ukuba umqolo wakho awuva), zama eliqhinga lokuthintela iintlungu zangasemva ngexesha lokufa.)

"Kulula ukufumana ukulimala komqolo osezantsi xa ungagxili emqolo ngelixesha lokuhamba, okanye ukuba uyazivumela ukuba uphakame kakhulu ngaphambi kokuba ulungele," utshilo uBolivar. Kubalulekile ukugcina umqolo ongathathi hlangothi ngexesha lokuhamba, okuthetha ukuba akufuneki ubambe okanye ugobe umqolo wakho kwaphela.

Ukuba umtsha ekufeni, qala ngobunzima bokukhanya de ube uzive ukhululekile ngokuhamba. Ukusuka apho, unokunyusa ngokuqhubekayo umthwalo. Ukuhlisa, ungafikeleli kwiidumbbells ukuya kuthi ga emlenzeni wakho. Ukwenza kube nzima ngakumbi, tshintsha indawo yakho yonyawo ukuya kwindawo edibeneyo kwaye, ekugqibeleni, zama umlenze omnye wokufa.

Uyenza njani iDumbbell Deadlift eqhelekileyo

A. Yima ngenyawo ububanzi ububanzi bendawo, ubambe iidumbbells phambi kwesinqe, iintende zijonge emathangeni.

B. Cola amagxa amagxa kunye ukugcina umqolo ukwimo engathathi hlangothi. Inhale, kuqala ukubopha ezinqeni emva koko uguqe ngamadolo ukuthoba i-dumbbells ngaphambili kwemilenze, ume kancinci xa umzimba uhambelana nomhlaba.

C. Exhale kwaye uqhube ngenyawo eliphakathi ukuze ubuyele ekumeni, ugcine umqolo ongathathi hlangothi kunye nokugcina ii-dumbbells zikufutshane nomzimba wonke. Ukwandisa ngokupheleleyo i-hips kunye namadolo, ucinezele i-glutes phezulu.

I-Deadlift eqhelekileyo Iingcebiso zeFom

• Gcina intloko yakho ihambelana nomqolo wakho wonke; Musa ukugoba intamo ukujonga phambili okanye ukugoba isifuba esifubeni.
• 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.

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