RACK PULL
Ukudonsa kwe-rack akuyona i-deadlift emfushane, kodwa i-hip hinge eqeqesha isigaba esingenhla ngokulungisa ukuphakama kokuqala.
Ividiyo ibonisa i-rack rack lapho i-barbell ibekwe khona kwesokunxele nakwesokudla sezikhonkwane zokuvikela amandla endaweni ephakeme ngezansi nje kwamadolo, futhi umuntu uyasukuma ngokwelula i-pelvis namadolo ngenkathi emile. Ibanga elifushane lokuhamba kanye nama-engeli ahlangene avumayo kunama-deadlift aphansi akuvumela ukuthi uphakamise isisindo esiningi, kodwa ibanga elifushane akusho ukuthi liphephe kakhudlwana emhlane wakho. Ucwaningo lwe-deadlift oluyingxenye oluqhathanisa namadoda anolwazi lwe-10 lwathola ukuthi ukunyakaza okuyingxenye kwakhiqiza izikhathi ezincane ezihlangene ezinetha emadolweni naphansi emuva kune-deadlift evamile, kodwa futhi kwakune-posture ehlukile kanye nemishini, kanye nocwaningo lwe-18-isonto lomshayeli we-wrestlers we-6 lwathola ukuthi ukuqeqeshwa kwebanga eliyingxenye kwanda uhla oluyingxenye ye-1RM kodwa akuzange kukhulise kakhulu ububanzi obugcwele be-1RM. Ngakho-ke, ukudonsa kwe-rack akufanele kube ukushintshwa okuzenzakalelayo kwe-deadlift yaphansi, kodwa kufanele kusetshenziswe njengokuhluka okuhlukile ekuphakameni okuqondile kokuqala ukuze usebenzise amandla aphezulu, umuzwa wokugcina i-barbell eduze nomzimba, nokusekela imithwalo esindayo.
- Imisipha eyinhloko
- I-Erector spinae, i-gluteus maximus, ama-hamstrings
- Imisipha esekelayo
- Trapezius, lats, forearms
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ibanga elilinganiselwe lehinge le-hip hinge
Kufanele ngibeke endaweni engakanani ibha yokudonsa ama-rack?
Qala ngaphansi kwamadolo akho. Uma usebenza endaweni ethile yokuqeda ukufa, lungisa ngaphambi nangemuva kwalelo phuzu, kodwa qhathanisa nokusebenzisa imbobo yephini yokuphepha efanayo iseshini ngayinye.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ihlola isimo sokuqiniswa serack kanye nezikhonkwane zokuphepha
Qinisekisa ukuthi i-rack ibekwe ngokuvikelekile phansi nokuthi izikhonkwane zokuphepha ezingakwesokunxele nesokudla noma izingalo zokuphepha zikhiyelwe ngokugcwele emigodini efanayo. Hlola umthwalo ovunyelwe we-barbell nediski, faka idiski efanayo kwesokunxele nakwesokudla, futhi uwavikele ngamakholomu.
- 2
Beka ibha endaweni ephakeme ngaphansi kwamadolo akho
Ekuqaleni, setha ibha ukuze ibe ngaphansi kwama-kneecaps futhi phezulu kwezinqe zakho. Njengoba ukhulisa ubude, ububanzi bakho kanye ne-hip hinge iyehla futhi isisindo ongakwazi ukusiphakamisa siyakhuphuka, ngakho-ke rekhoda izinombolo zakho zembobo yephini lokuphepha kanye nokuphakama kwebha iseshini ngayinye.
- 3
Setha ibanga phakathi kwezinyawo zakho nebha kuqala
Yima izinyawo zakho ziqhelelane ngobubanzi be-hip futhi ibha icishe ithinte izinqe zakho phakathi nendawo yezintambo zakho zezicathulo. Beka izithende, izithupha, namabhola ezinyawo zakho phansi, futhi ungasunduzi amadolo akho ngase-rack ukuze ubambe ibha.
- 4
Thumela ama-hips akho emuva ukuze ubambe ibha
Songa izinqe zakho emuva bese ugoba amadolo akho ngobumnene. Beka izandla zombili ngaphandle kwemilenze yakho, bopha izithupha zakho eduze kwe-bar, futhi uqinise amakhwapha akho ukuze udonsele umgoqo emzimbeni wakho, wenze umzimba wakho wonke, hhayi umhlane wakho nje, uqine.
- 5
Susa noma yikuphi ukudlala futhi ususe buthule ephinini lokuphepha.
Hofuza ukuze wenze isisu sakho nezinhlangothi ziqine, gcina izingalo zakho ziqondile, futhi uqale ngokususa noma yikuphi ukuxega kwe-barbell ne-disc. Cindezela izinyawo zakho phansi futhi uqondise izinqulu zakho namadolo ndawonye ukuze ibha ikhuphuke eduze kokuma ngaphandle kokugxuma izikhonkwane zokuphepha.
- 6
Yima endaweni eqondile bese udedela ukulawulwa.
Beka ibha emathangeni akho bese ume nomzimba wakho uqondile, bese ume kancane ubheke izinqulu namadolo akho. Kunokuba uncike emuva noma uhlehle, phinda uhlehle izinqulu zakho bese wehlisa ibha ngendlela efanayo, uyibeke buthule kuzo zombili izikhonkwane zokuphepha ngesikhathi esisodwa.
PIN HEIGHT
Ukuphakama kwephinikhodi yokuphepha kuwukuhlukahluka kokuqeqeshwa okubaluleke kakhulu kunegama lokudonsa kwe-rack
Ukudonswa kwe-rack ngezansi kwedolo kunohlu olukhulu kakhulu lokugoqeka kwe-hip emuva kanye ne-torso etshekile, kuyilapho i-rack engaphezulu kwedolo idonsa ifinyeza ukunyakaza, okuholela ekukhiyeni okuqinile okuphezulu nezici zokuthwala i-static. Lapho ukuphakama kushintsha, isisindo esifanayo kanye nenani lokuphindaphinda kuba ukuzivocavoca okuhluke ngokuphelele, ngakho-ke kunzima ukuqhathanisa ngokurekhoda kuphela 'i-rack pull 100 kg'.
Ucwaningo oluncane lwemishini oluqhathanisa ukuphakamisa abantu abafile okuyingxenye kanye nokuphakama okujwayelekile okujwayelekile lubonise umehluko ekuqaliseni ama-engeli ahlangene kanye nezikhathi zamadolo kanye ne-lumbar. Ngakho-ke, ukunxephezela i-deadlift ephansi, esikhundleni sokukhetha iphinikhodi ephakeme kunawo wonke, kunengqondo ukusebenzisa izindawo eziphakeme ngaphambi nangemva kwalokho empeleni wehlise ijubane, futhi ugcine nokuzilolonga kwakho kobubanzi obugcwele behlukene ngokwehlukana.
Iphuzu elibalulekile: Indlela yokurekhoda: inombolo yezimbobo zamaphini okuphepha + ukuphakama kwebha ehlobene namadolo + isisindo + inombolo yokuphindaphinda
WEDGE & BAR PATH
Ngaphambi kokudonsa ibha, susa noma yikuphi ukudlala phakathi komzimba wakho nebha.
I-barbell kuphini lokuphepha kungenzeka ukuthi igingqike kwesokunxele noma kwesokudla noma igxumele ephinini kunediski ephansi. Ngemva kokubamba ukubamba, ungavele uphakamise isifuba sakho ngokucijile. Qinisa amakhwapha ukuze unamathisele ibha emilenzeni yakho, dala ukucindezela kwe-360-degree ku-torso yakho, bese ucindezela izinyawo zakho phansi. Gcina izingalo zakho ziqondile njengentambo futhi ungadonseli umgoqo ngezindololwane zakho.
Uma ibha iqhelelene nomzimba wakho, ibanga elivundlile likhulu phakathi komthwalo kanye nomhlane wakho ophansi, okwenza kube nzima kakhulu ukusekela i-torso yakho. I-barbell kufanele isuswe kusukela ekuqaleni iye phezulu ukuze idle ama-shins namathanga akho, futhi unganwebi amadolo akho kuqala ukuze uvumele ibha ukuthi ijikeleze phambili noma isekele ibha ngamathanga akho phezulu.
TROUBLESHOOTING
Ibanga elifushane livumela isisindo esikhulu kodwa aliqedi izindinganiso zobuchwepheshe
Ngokuphakamisa iphinikhodi yokuphepha ibe phakathi nethanga, udinga kuphela ukuyihambisa ngamasentimitha ambalwa, okungahlanganisa ngokushesha. Kodwa-ke, ukulungiswa kokuqeqeshwa kobubanzi obuncane kungase kucaciswe kububanzi obusetshenzisiwe. Ocwaningweni lokuhlola lwamaviki angu-6, iqembu elengeze ukuqeqeshwa kwebanga eliyingxenye lithuthukise ingxenye yebanga elingu-1RM kodwa alizange lithuthukise ngokuphawulekayo ibanga eligcwele elingu-1RM.
Okunye ukunyakaza emuva okunezisindo ezisindayo nakho kuye kwabonwa ocwaningweni lokubheka ama-deadlift, kodwa lokhu akusho ukuthi kufanele uziqoqe ngamabomu. Uma ibha isuka noma iqolo lakho lishintsha ngokuzumayo phakathi nesethi, noma uqala ukugxuma izikhonkwane zokuphepha noma uncike emuva phezulu, thatha lokho njengophawu lokuthi isisindo sakho samanje siphumile ebangeni lakho lobuchwepheshe bese wehlisa ngokushesha.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ubude bephinikhodi yesokunxele nesokudla buhlukile
- Lokho okubonayo
- Kusukela ekuqaleni, i-barbell iyatsheka futhi idiski eyodwa noma isandla siza kuqala.
- Imbangela engaba khona
- Izikhonkwane zokuphepha kungenzeka ukuthi zifakwe ezimbotsheni ezihlukene, noma ilokhi eyodwa ingase ingangeni yonke.
- Indlela yokulungisa
- Uma idiski yehlisiwe, hlola kabusha izinombolo zembobo yesokunxele nesokudla kanye nezikhonkwane zokukhiya. Ayilingani nebha etshekile.
Qala nge-bar ekude nomzimba wakho
- Lokho okubonayo
- Ibha ihlala kude nezinsini zakho futhi ijikela phambili lapho uyiphakamisa.
- Imbangela engaba khona
- Izinyawo zakho zingase zibe kude kakhulu ne-rack, noma kungenzeka ukuthi awuzange uqondise amadolo akho ne-bar kuqala.
- Indlela yokulungisa
- Yima isinyathelo esisodwa eduze ukuze ibha ibe ngaphezu kwenkaba yezintambo zakho zezicathulo, qinisa amakhwapha ukuze unamathisele ibha emilenzeni yakho, bese ucindezela phezulu.
Gcoba ibha isuka kuphini lokuphepha
- Lokho okubonayo
- Esikhathini sokuqala, kuzwakala umsindo omkhulu wensimbi futhi idiski inyakaza kwesokunxele nakwesokudla bese ishintsha indawo.
- Imbangela engaba khona
- Ngaqala nge-rebound ngaphandle kokudala ukucindezela komzimba noma imvume ye-barbell.
- Indlela yokulungisa
- Qala ukuphindaphinda ngakunye ukusuka esitobhini esiphelele, yakha ukungezwani ekubambeni kwakho nasesiswini, bese ukhulula iphinikhodi yokuphepha ngobumnene.
Nweba amadolo akho kuqala, ushiye izinqe ngemuva
- Lokho okubonayo
- I-bar iphakama kancane, kodwa izinqe zihlehliswa emuva futhi i-torso angle igobe kakhulu.
- Imbangela engaba khona
- Kungenzeka ukuthi ucindezela ibha ngemilenze yakho kuphela, noma isisindo samanje sizokwenza kube nzima ukuqondisa izinqe namadolo ndawonye.
- Indlela yokulungisa
- Yehlisa isisindo futhi uqondise amalunga womabili ndawonye usebenzisa inkomba ethi ‘Phusha ezinyaweni, izinqe uye kubha’.
Phezulu, ncika emuva bese uphakamisa amahlombe akho.
- Lokho okubonayo
- Uma umzimba wakho usume mpo, phusha i-pelvis yakho phambi kwebha, uncikise isifuba sakho emuva, futhi uphakamise amahlombe akho ngasezindlebeni zakho.
- Imbangela engaba khona
- Ngacabanga ukuthi ukuvala i-overlocking kwakuyi-rep ephelele, noma ngangibambe isisindo ngemisipha yami ye-trapezius.
- Indlela yokulungisa
- Yima ume mpo ubeke izindlebe, amahlombe, ukhalo namaqakala kunqwabelene. Qinisa izinqe, kodwa unganciki izimbambo zakho emuva.
Ukukhulisa isisindo ngokushesha kakhulu ngobubanzi
- Lokho okubonayo
- Ukubamba kwakho kuzoxega futhi umhlane wakho uzoshintsha kakhulu, noma uzophonsa ibha ibe yiphini.
- Imbangela engaba khona
- Ngenxa yebanga elifushane lokuhamba, nganyusa kakhulu isisindo sami ukuze ngiqedele uhla oluphelele.
- Indlela yokulungisa
- Setha isisindo esisha esiphindaphindwayo se-rack yokuzidonsa, ukhulise ngo-2.5-5% kuphela lapho ungakwazi ukuyibeka phansi ngokuthula kukho konke ukuphindaphinda.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
ibha engenalutho ye-hip hinge
Bamba ibha phambi kwamathanga akho bese ugoqa izinqe zakho ukuze ufunde indlela ibha ehamba ngayo emilenzeni yakho.
I-rack elula idonsa ngaphansi kwamadolo
Lungisa ubude bephinikhodi yokuphepha futhi uzijwayeze ukususa imvume kanye nokuqala okuthule nokuhlala izikhathi ezingu-8-10.
1 isekhondi lokumisa isikhashana i-rack donsa
Ngokushesha ngemva kokuba ibha ishiya izikhonkwane noma ekuphakameni kwamadolo, misa isikhashana umzuzwana owodwa ukuze ugcine ibha ivaliwe ngaphandle kokukhahlela emuva.
I-Progressive Weight Rack Pull
Yenza ama-reps angu-5-8 ngendlela efanayo yebha, bese ukhuphula isisindo ngo-2.5-5%. Ubude bephinikhodi abushintshi kanyekanye.
Vimba ukudonsa noma i-deadlift yaphansi
Ukuze uhlanganise amandla angaphezulu we-rack donsa ngokufinyelela okude, prakthiza ukudonsa kwebhulokhi ephansi, kulandelwe i-deadlift yaphansi, ngokuhlukana nesisindo esilula.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Zibeke endaweni ehlukile ye-deadlift esiza phezulu noma esindayo ye-hip hinge cishe kanye ngesonto. Uma wenza ama-deadlifts amaningi aphansi noma imigqa ngesonto elifanayo, nciphisa amasethi agcwele e-rack ukuze uphendule ukukhathala okukhulayo ngemuva, iketango elingemuva, nokubamba, futhi uhlole indlela yokubeka kanye nebha ngesisindo esingenziwa okungenani izikhathi ezingu-10 kwisethi yokuqala.
inombolo
5-8 izikhathi
Ilokhi efanayo nayo yonke isiqalo sokumisa esiphindayo
setha
2–4 amasethi
Imizuzu engu-2-3 yokululama phakathi kwamasethi
ukwanda
+2.5–5%
Lapho ulungisa ubude bephinikhodi kanye nendlela yokulondoloza
- Ngaphambi kwesethi yokuqala, hlola ukulungiswa kwerack, ubude bephinikhodi yesokunxele nesokudla, i-barbell, idiski, nekhola, bese urekhoda inombolo yembobo yephini.
- Uma, kukho konke ukuphindaphinda, ibha iseduze nemilenze yakho, isimo sakho sangemuva kanye nesimo sokukhiya kuyavumelana, futhi wehla ngokuthula ezikhonkwaneni nhlangothi zombili, engeza ukuphindaphinda okukodwa esimisweni sakho esilandelayo.
- Khulisa isisindo kuphela ngemva kokuba usufinyelele phezulu kwe-reps yakho kuwo wonke amasethi. Ungashintshi ubude bephinikhodi nesisindo kanyekanye ngosuku olufanayo.
Imibuzo evame ukubuzwa
Ingabe ukudonsa kwama-rack kuphephe kakhudlwana emhlane wakho kunama-deadlifts?
Nakuba ububanzi nezinye izikhathi ezihlangene zingancishiswa, ingozi iyonke ayikwazi ukumane yehliswe kalula nje ukuphakamisa izinsimbi ezinkulu. Ngisho nobubanzi obufushane budinga ukukhiya kwe-torso, umzila webha evaliwe nesisindo esilawulwayo.
Ingabe ukwenza ama-rack pulls kwenza ama-deadlifts aphansi aqine?
Hhayi ngokuzenzakalelayo. Ocwaningweni oluncane lwamaviki angu-6, ukuqeqeshwa kwebanga eliyingxenye kukhuphule uhla oluyingxenye ye-1RM kodwa akuzange kukhulise kakhulu uhla olugcwele lwe-1RM. Uma amandla aphansi kuwumgomo wakho, gcina ukuzivocavoca kwebanga eligcwele.
Ingabe kufanele ngisethe i-barbell phansi ephinikhodi yokuphepha njalo?
Ukudonsa kwe-rack kulo mhlahlandlela kuyindlela yokuqala yokumisa yonke i-rep. Yehlisa ngokuthula kuzo zombili izikhonkwane, lethe ibha ukuze ime ngokuphelele, qinisa kabusha ukucindezela komzimba kanye nokukhululeka, bese uyaphinda.
Ingabe udinga ukudonsa amahlombe akho emuva kanzima phezulu?
cha. Kwanele uma umzimba wakho uqondile futhi i-pelvis namadolo akho aqondile. Ukuphakamisa kakhulu amahlombe akho noma ukuncika i-torso yakho emuva ngeke kuthuthukise ukukhiya kwakho kodwa kuzokwengeza ukunyakaza okungadingekile.
Ngingakwazi ukusebenzisa izintambo noma izibambi ezixutshiwe?
Uma ukubamba kwakho kukhawulela okuhlosiwe kuqala, ungasebenzisa ibhande, kodwa uzodinga ukufunda ukusonga nokulikhulula. Zijwayeze ukubamba okuxubile ngokushintsha izikhombisi-ndlela kwesokunxele nakwesokudla, futhi ungagobi indololwane yengalo intende ibheke phambili.
