DEADLIFT
I-deadlift akuyona ukunyakaza okulingisa isikhundla esiphelele; kungumnyakazo ohlanganisa ukugcina ibha eduze nokulawula ama-hips akho kanye ne-torso.
I-Deadlift iwumsebenzi wokumelana nomzimba ogcwele ohlanganisa ukuphakamisa i-barbell kusuka phansi ngenkathi unweba izinqulu zakho namadolo. Nakuba ukuphepha noma ingozi yokulimala ayinakunqunywa ngokusekelwe endaweni yomgogodla kuphela, indinganiso esebenzayo iwukugcina ibha eduze komzimba nokulawula ukunyakaza kwe-torso kanye namalunga e-hip endaweni engenabuhlungu ngendlela ephindaphindiwe. Ungasebenzisi umthwalo osindayo kusukela ekuqaleni, kodwa qale uzijwayeze ngokucindezela konyawo, indlela yebha, nokuphefumula ngebha engenalutho noma umthwalo omncane.
- Imisipha eyinhloko
- I-Gluteus Maximus · I-Erector Spinae
- Imisipha esekelayo
- AmaHamstrings · Quadriceps · Latissimus Dorsi · Forearm Flexors
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Hinge Hinge
Ingabe umgogodla kufanele ungathathi hlangothi ngokuphelele ku-deadlift?
Ukuphepha akunakunqunywa ngokubukeka okukodwa nje. Ukugcina isilawuli se-trunk esiphindaphindekayo kanye nendlela yebha ebangeni elingenabuhlungu kuyindlela esebenza kakhulu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Beka ibha phakathi kwezinyawo zakho
Yima nge-barbell phakathi nezinyawo zakho futhi ubeke ingcindezi kuyo yonke izinyawo zakho. Ungaqali ngokususa isigxobo ezinyaweni zakho.
- 2
Thumela izinqulu zakho emuva ukuze ufinyelele ibha.
Gobisa amadolo akho ngokuningi ngokudingekayo bese uthumela okhalweni lwakho emuva. Ungagobi noma ugobe ngokucijile okhalweni ukuze ubambe ibha.
- 3
Gcina i-torso yakho iqinile futhi ubambe ibha eduze nomzimba wakho.
Hofuza ukuze uqinise isisu sakho nomzimba wakho. Gcina izihlakala zakho zingathathi hlangothi, ungadonsi izingalo zakho, futhi ugcine ibanga phakathi kwe-bar nama-shins amancane.
- 4
Cindezela izinyawo zakho phansi futhi uqondise amadolo akho nezinqulu ndawonye
Phakamisa ibha eduze kwemilenze yakho ngaphandle kokuyisusa emzimbeni wakho. Ungamane uqhamuke okhalweni lwakho kuqala noma udonse ibha ngezingalo zakho.
- 5
Gcina ibhalansi ngenkathi umile, kodwa ungagobi umhlane wakho ngokweqile.
Qinisa amadolo nezinqulu futhi uphakamise umzimba wakho ube mude. Asikho isidingo sokuncika emuva noma ukunyakazisa amahlombe ukuze ukhuphukele phezulu phezulu.
- 6
Thumela okhalweni lwakho emuva kuqala ukuze ulawule ibha.
Njengoba wehla, buyisela ama-hips akho futhi wehlise i-bar eduze kwamathanga akho nama-shins. Ungayeki ibha bese uqeda isethi uma uzwa ubuhlungu noma ukulahlekelwa ibhalansi.
BAR PATH
Uma ibha ikude, izimfuno zokulawula ziba nkulu.
Ibha isondela eduze kwemilenze ngangokunokwenzeka. Njengoba ibha iqhubekela phambili phambili, kuba lula ukulahlekelwa ibhalansi phakathi kwe-torso nengcindezi yonyawo.
Umgomo awukona ukuphoqa ibha ukuthi ikuhlikihle ezinqeni zakho. Thola umzila oseduze ongaphindwa ngaphandle kokuphatheka kabi kwesikhumba noma kwamalunga.
Iphuzu elibalulekile: Prakthiza i-cue: "Gcina ibha eduze komzimba wakho bese uphushela phansi."
HINGE & BRACE
I-Hip hinge kanye nokulungiswa kwe-torso kwakhiwa kabusha ngokuphindaphinda ngakunye.
Ngokugcina ama-hips akho engemuva futhi izisu zakho zivulekile, ungakwazi ukusula indima yomzimba wakho nomzimba ophansi ngaphambi kokuphakamisa ibha. Ayiphoqi ukuma komgogodla owodwa.
Uma umthwalo wamanje ubangela ukulahlekelwa ukulawulwa kwe-trunk noma ubuhlungu, yehlisa ububanzi, umthwalo, kanye nenani lokuphindaphinda.
Iphuzu elibalulekile: Amaphuzu okufanele uwahlole: Lungiselela ukuphefumula futhi ulungise i-torso nengcindezi yonyawo ngaphambi kokuba ibha ikhuphuke.
LOAD CONTROL
Uma inqubo intengantenga, khetha ububanzi obuphindaphindwayo phezu komthwalo
Ifomu lakho lingashintsha ngaphansi kwemithwalo esindayo, kodwa uma ulahlekelwa ibhalansi ngomzila webha ngokuphindaphinda ngakunye, umthwalo wakho wamanje ungase ungalawuleki.
Ungakhulisi inani lokuphindaphinda, ukulayisha, noma ububanzi konke ngesikhathi esisodwa. Uma ukhiqiza umzila ofanayo ngaphandle kobuhlungu, vele uphakamise okuhlukile okukodwa kancane.
Iphuzu elibalulekile: Umthetho wokuqhubekela phambili: Uma ibha isuka noma ingalingani, qeda isethi bese wehlisa ngesethi elandelayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ibha isuka ezinyaweni zakho.
- Lokho okubonayo
- I-bar iqhubekela phambili futhi kude nama-shins.
- Imbangela engaba khona
- Indawo yokuqala noma i-hip hinge ingase iphazamiseke.
- Indlela yokulungisa
- Beka ibha emuva phakathi kwezinyawo zakho futhi uyisondeze eduze kwemilenze yakho ekwehleni.
Kuvele kuqhamuke izinqa kuqala.
- Lokho okubonayo
- Amadolo akho anweba kuqala ngaphambi kokuthi ibha iphakame phansi.
- Imbangela engaba khona
- Ungase untule ukulawula ekusunduzeni imilenze nezinqulu zakho ndawonye ngokumelene phansi.
- Indlela yokulungisa
- Yehlisa umthwalo futhi umise kabusha i-torso ne-foot pressure ngaphambi kokuba ibha ihambe.
Ukugoba ngokweqile umhlane ophansi phezulu
- Lokho okubonayo
- Gxilisa umzimba wakho ngokuqhubekayo ngemva kokuma.
- Imbangela engaba khona
- Ungazama ukuqeda phezulu phezulu.
- Indlela yokulungisa
- Yima endaweni elinganiselayo yokuma ulule izinqulu namadolo.
donsa ibha ngezingalo zakho
- Lokho okubonayo
- Izindololwane zakho zigobile noma amahlombe akho ahlehliwe.
- Imbangela engaba khona
- Ungakwazi ukuphakamisa ibha ngezingalo zakho esikhundleni semilenze yakho nezinqulu.
- Indlela yokulungisa
- Qala ngokugcina izingalo zakho zinde bese ucindezela phansi.
yehlisa ibha
- Lokho okubonayo
- Awunawo amandla okulawula indlela yebha ekwehleni.
- Imbangela engaba khona
- Ukukhathala noma umthwalo wamanje ungase ungalawuleki.
- Indlela yokulungisa
- Yehlisa isivinini sakho sokwehla futhi wehlise umthwalo uma kunesidingo.
Ubuhlungu bokukhathala ngenxa yokukhathala
- Lokho okubonayo
- Kunobuhlungu obubukhali noma ukuba ndikindiki emhlane ongezansi, ezinqulwini, noma emadolweni.
- Imbangela engaba khona
- Izimpawu ezihlangene noma zezinzwa kungenzeka zihunyushwe njengokukhathala kwemisipha.
- Indlela yokulungisa
- Yima ngokushesha futhi uthintane nochwepheshe uma izimpawu ziqhubeka.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
ihinge lenduku
Funda ukuhambisa izinqulu zakho emuva ngebha elikhanyayo.
i-deadlift yebha engenalutho
Phinda umzila webha kanye nokulungiswa kwe-torso emthwalweni ophansi.
ukukhanya kwe-barbell deadlift
Engeza imithwalo emincane kuphela uma indlela yebha efanayo igcinwa.
i-deadlift evamile
Qhubeka lapho ibhalansi nokwehla okulawulwayo kugcinwa kuzo zonke izimpinda.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Prakthiza izikhathi ezingu-1-2 ngeviki ngomthwalo owanele obuyisekayo. Emavikini amabili okuqala, beka phambili indlela yebha kanye nokuphindaphinda okungenabuhlungu ngaphezu kwesisindo.
Ukuphindaphinda
5-8 ukuphindaphinda
Indlela yebha kanye nobubanzi bebhalansi
Amasethi
2–3 amasethi
Phumula imizuzu emi-2-3 phakathi kwamasethi
Inqubekelaphambili
+1-2 reps noma +2.5-5 kg
Engeza into eyodwa kuphela uma zonke iziphindaphindo zizinzile
- Imibandela yeseshini elandelayo iwukuba nebha eduze komzimba futhi ingenabuhlungu futhi ilinganisele kuze kube ukuphindaphinda kokugcina.
- Uma indlela yebha inhlanhlatha noma ulahlekelwa umfutho womzimba/unyawo, qeda isethi bese wehlisa kusethi elandelayo.
- Kunomehluko phakathi kokukhathala kwemisipha nobuhlungu obubukhali, ukuba ndikindiki, nesiyezi. Ungaqhubeki uma unezimpawu.
Imibuzo evame ukubuzwa
Ingabe ibha kufanele ihlale ithinta izinqe zakho?
Gcina ibha eduze komzimba wakho, kodwa ungayihlikihli kakhulu kangangokuthi ilimaza isikhumba sakho. Thola umzila oseduze olawulwayo futhi ongenazo izinkinga.
Ingabe kufanele ngiyibuyisele emuva phezulu?
Cha. Qeda umile ngendlela elinganiselayo unwebe unqulu namadolo. Asikho isidingo sokugoba umhlane wakho ukuze uthole ukuphakama.
Kuthiwani uma ukubamba kuxega kuqala?
Yehlisa umthwalo bese ubuyela enanini elilawulekayo lokuphindaphinda kubha. Izinsiza zokubamba azishintshi indlela eyisisekelo yebha kanye nokulawula umzimba womzimba.
Ngingaqhubeka uma iqolo lami likhathele?
Ukukhathala kwemisipha nobuhlungu obubukhali nokuba ndikindiki kuhlukile. Yeka ngokushesha uma izimpawu zamalunga noma izinzwa zenzeka.
