I-classical deadlift ingumsebenzi ofanelekile wokunakekelwa hhayi kuphela kumalungu omzimba ochwepheshe, kodwa nakubo bonke abantu abafisa ukuthuthukisa umzimba wabo, ukunikeza isimo esihle kakhulu nesifakwe emilenzeni kanye nokuqinisa imisipha yangemuva.
I-Deadlift: izinzuzo zabesifazane
Naphezu kokuthi ukubulawa kwe-classical kubhekwa njengento engaphezu komzimba wesilisa kunesifazana, futhi kudinga ukuqina kwemisipha emuva nangokwesandla, noma kunjalo, ngaphandle kwe-lightweight version, ngaphandle kwezindwangu ezinkulu kakhulu, lo msebenzi ulungile kwabesifazane.
Ukubulawa ngokufanele kwe-deadlift kusiza ukwakha umthamo wesisipha, okwenza umzimba ube mnandi kakhulu, ukhululekile futhi ukhululeke. Ngaphezu kwalokho, i-musculature ethuthukile ishisa amakholori amaningi, okubaluleke kakhulu kubathandi bamnandi, ababukela isisindo sabo. Njengoba kungcono ukwenza okokuqala okokuqala ngaphansi kokuqondiswa komfundisi, abathandana namakilasi asekhaya bayelulekwa ukuba bazijwayele ngekhono noma bahlole ividiyo yokuqeqesha, njengoba ukusebenza okungalungile kungabangela ukuhlukunyezwa.
Iziphi izinhlanzi ezisebenza nokufa?
Ngokungafani nezinye izinhlobo ze-deadlift, i-classic ikuvumela ukuba uyenze ngisho nemilenze ebuthakathaka nezikhali ezincane, okuyisithiyo kwezinye izinhlobo.
Imisipha yangemuva namathanga aphezulu kunayo yonke yokufa kwe-classical. Noma kunjalo, lokhu kusetshenziselwa ngokujwayelekile ukuthuthukiswa kokuqina, ukwakha imisipha nokuqinisa emuva. Uma kubalulekile ukuthi ukwazi ukuthi i-deadlift iyini, qaphela uhlu lwezinsizi ezisemqoka ezihilelekile:
- ama-hamstrings;
- imisipha ye-adductor yethanga;
- ukuqondisa komgogodla;
- I-Gluteus gluteus maximus;
- emuva phezulu;
- imisipha evulekile kakhulu;
- phambili.
Kubalulekile ukuqonda ukuthi kuphela indlela efanele yokubulala i-deadlift eyenza ngempela ukuthuthukiswa kwalezi zinhlanzi futhi ingabandakanyi amathuba okulimala.
Ungakwenza kanjani?
Ukubulawa kwesidingo kudinga ukunamathela ngokuqinile endleleni yokwenza umsebenzi. Kunconywa ukuthi uqale ngesisindo esincane, funda ukunyakaza futhi emva nje kokuqala isifundo ngesisindo esibaluleke kakhulu.
- Gcina umhlane wakho uqonde, ugobe imvelo, uguqe ngamadolo bese uwaletha ebhajini, ushiye ibanga elifushane kakhulu, ubheke phambili phambili.
- Qinisekisa kahle intamo ngezandla zakho. Okukhethwa kukho kokubili: noma ngabe uyayibamba ngokuqondile, ngokujwayelekile lapho izintende zombili zibukeka emzimbeni, noma ukuqhuma - uma omunye wezintende ziphendukile kuye, nomunye-kuwe. Kodwa-ke, le nketho inconywa kuphela kulabo asebejwayelene nalesi sivivinyo, abaqalayo kufanele bayeke ukhetho lokuqala.
- Kakhulu, kodwa ngokushesha uphakamise ibha, uqonde ngokuphelele, ngokuvumelanisa ngokungahambisani nomzimba nemilenze. Ukuhamba kufanele kube bushelelezi, ngaphandle kwama-jerks obukhali. Kubalulekile ukuqinisekisa ukuthi wonke umgogodla uhlale oqondile: ungazungeza emuva futhi
Ungaphenduli emuva, umzimba ungahle ukhonjiswe kancane uma nje umgogodla ukhona. - Phindela emuva esimweni sokuqala. Ukwenza lokhu, ukugxilisa umzimba phambili, ukugoba kancane imilenze yakho, ukhumbule ukugcina umhlane wakho uqonde. Buyisa ibha phansi, ulinde umzuzwana owodwa bese uphinda usebenzise okokuqala.
Kubalulekile ukwazi ukuthi ukwenza kahle kanjani ukubulala, futhi usebenzise lo msebenzi ngokucophelela, ikakhulukazi uma usebenzisa umzimba obuningi. Khumbula: ukubulawa kwe-deadlift kuzoletha umonakalo kuphela uma uphula inqubo yokubulawa kwayo. Kuzo zonke ezinye izimo, lokhu kuvivinya umzimba kuzokuthuthukisa ukukhululeka komzimba nokwenza imisipha ibe namandla futhi inhle kakhulu.