SUMO DEADLIFT
I-Sumo deadlift ayiwona umsebenzi lapho izinyawo zisakazwa khona ngokuhlukana, kodwa kunalokho i-deadlift ephusha phansi ngamadolo nezinzwani ziqondaniswe ngendlela evunyelwa ukuhlangana kwenyonga.
Ukubeka izinyawo zakho ububanzi nezandla zakho ngaphakathi kwamadolo akho kudala indawo yokuqala ehlukile kune-deadlift evamile. Ukuma okubanzi kakhulu akuyona impendulo; udinga ukuthola ububanzi lapho ama-shins akho eseduze ne-bar, amadolo akho ahlala ebheke ezinzwaneni zakho, futhi i-pelvis yakho nesifuba ziphakama ndawonye.
- Imisipha eyinhloko
- I-Gluteus maximus, i-quadriceps femoris, ama-adductors
- Imisipha esekelayo
- Imisipha, i-erector spinae, i-latissimus dorsi, ingalo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Deadlift yesimo esibanzi
Kufanele ngelule izinyawo zami ububanzi obungakanani?
Izinga ububanzi obukuvumela ukuthi ugcine amadolo akho ebheke ezinzwaneni zakho futhi usunduze unyawo lwakho lonke phansi. Asikho isidingo sokuyinweba ngokungenamibandela eduze nepuleti lokuqala.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Thola ukuma kwakho kanye ne-engeli yezinzwane
Beka izinyawo zakho zibe banzi kunobubanzi behlombe bese uphendulela izinzwane zakho ngaphandle. Qala ngobubanzi obungeke bukumpintshe izinqulu noma ugcine amadolo akho engahambisani nezinzwane zakho.
- 2
Ukudala ukubamba okuncane eduze kwebha
Beka ibha phakathi nonyawo lwakho oluphakathi, gobisa ukhalo namadolo, bese ubeka izandla zakho ngaphakathi kwemilenze yakho. Bamba izingalo zakho ziqonde futhi ububanzi lapho izandla zakho zingacindezelwe emilenzeni yakho.
- 3
Khipha ibha bese ucindezela phansi
Dala ukucindezela kwesisu bese uqinisa amakhwapha ukuze udonsele umugqa uqonde emzimbeni wakho. Kunokuba uhlwithe ibha kungazelelwe, phakamisa ibha ngokuphusha phansi izinyawo zakho.
- 4
Ukwenza i-pelvis nesifuba ndawonye
Vumela i-pelvis yakho nesifuba kukhuphuke ngesivinini esifanayo ngenkathi ugcina amadolo akho ebheke ezinzwaneni zakho. Phezulu, ngaphandle kokugoba umhlane wakho, yima nama-glutes akho bese wehlisa ibha elawulwa eduze nomzimba wakho.
STANCE
Uma kukhulunywa ngesimo, ukuthi amalunga e-hip namadolo angadlulisa amandla kubaluleke kakhulu kunobubanzi.
Uma ibanzi kakhulu, i-pelvis yakho izobukeka iseduze ne-bar, kodwa ingenza kube nzima ukusunduza phansi futhi kubangele ukungakhululeki kwe-groin. Thola ububanzi bebha engenalutho lapho amadolo akho ephezu kwezinzwane zakho futhi ama-shins akho aqondile ngokuqhathaniswa.
I-engeli yezinzwane incike esakhiweni esihlangene se-hip. Izinga i-engeli lapho unyawo lonke luhlala phansi ngaphandle kokuthi amadolo awele ngaphakathi.
Iphuzu elibalulekile: Isihluthulelo sokusebenzisa ngaso leso sikhathi: “Phusha amadolo nezinzwani zakho ziye ohlangothini olufanayo, usunduze phansi izinhlangothi zombili.”
WEDGE & BAR PATH
Beka umzimba wakho uqine phakathi kwebha nephansi ngaphambi kokudonsa ibha.
Ukudonsa ngezingalo zakho kuqala kungabangela ukuthi izinqulu zakho ziqhume futhi ibha isuke emzimbeni wakho. Susa noma yikuphi ukudlala kubha, gcina isifuba sakho siqondile, bese udala ukucindezela konyawo kuqala.
Ibha ikhuphuka isondele iye mpo eduze kwama-shins namathanga. Gcina isifuba sakho kanye ne-pelvis ndawonye, njengoba ukusunduza i-pelvis yakho phambili ngaphambi kokuba idlule amadolo akho kungavimba indlela ye-bar.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuma okubanzi ngokwedlulele
- Lokho okubonayo
- Ingaphakathi lonyawo lwami liyantanta, inyonga yami iyabhajwa, futhi angikwazi ukusebenzisa amandla ami phansi.
- Imbangela engaba khona
- Ngivele ngacabanga ukuthi kunenzuzo ngoba uma ibanzi, ibanga lokuhamba liba lifishane.
- Indlela yokulungisa
- Hambisa izinyawo zakho ngaphakathi kancane ukuze ubuyisele ukuqondanisa kwezinzwane zamadolo kanye nomfutho ogcwele wonyawo.
Amadolo awela ngaphakathi
- Lokho okubonayo
- Ngesikhathi ibha iphakama, amadolo akho aya phakathi abheke ezinzwaneni zakho.
- Imbangela engaba khona
- I-engeli/ukuma kozwane noma umthwalo awufani nokulawula kwamanje kokuhlanganyelwa kwe-hip.
- Indlela yokulungisa
- Yehlisa isisindo, phusha amadolo akho ubheke ezinzwaneni zakho, bese usebenzisa inkomba ukusabalalisa phansi emaceleni.
Izinqe ziyavuka kuqala
- Lokho okubonayo
- Shiya ibha phansi, qondisa amadolo akho, bese uncika umhlane wakho phambili.
- Imbangela engaba khona
- Awukakuqedi ukudlala kubha noma awukwazi ukuphusha phansi ngama-quadriceps akho.
- Indlela yokulungisa
- Ngaphambi kokuthi uqale, gcina i-bar taut bese ubuyela ezisindweni ezilula ezibandakanya isifuba nezinqulu zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Kettlebell Sumo Deadlift
Funda ukuma kwakho nendlela yamadolo ngesisindo phakathi kwemilenze yakho.
Vimba i-Sumo Deadlift
Zilolonge ukubamba i-torso kusuka endaweni ephezulu yokuqala.
I-barbell ekhanyayo ye-sumo deadlift
Ixhuma ukususwa kokudlala kwebha kanye nokuphusha okuphansi.
I-Progressive Sumo Deadlift
Khulisa lapho indawo yokuqala efanayo ikhiqizwa kabusha.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ungakhethi eyodwa ngenxa nje yokuthi inethezekile kunokuvamile, kodwa qale wenze isiqiniseko sokuthi izinqulu zakho namadolo akho anethezekile ngemithwalo elula nokuthi ungakwazi ukuphinda indawo yokuqala.
Ukubala
3-8 izikhathi
Setha kabusha phansi kukho konke ukuphindaphinda
Isethi
3–5 amasethi
2–4 imizuzu yokubuyisela phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Ihinge elihlukile lomsebenzi osindayo nokulungiswa kwevolumu
- Uma ukuma okufanayo nokuma kwangaphandle kukhiqizwa kabusha, qala ngokunyusa inani lokuphindaphinda.
- Yehlisa isisindo uma uhlangabezana nokuwa kwedolo, ukuhamba phambili kwenyonga, noma ukuchezuka kwendlela yebha.
- Uma uzwa ubuhlungu obubukhali endaweni yakho ye-groin noma i-hip joint, nciphisa ukuma kwakho noma yeka ukuzivocavoca.
Imibuzo evame ukubuzwa
Ingabe ama-sumo deadlifts ahlala ephephile emhlane wakho?
Abanye abantu bangase bakuthole kukhululeke kakhudlwana ukuba nomzimba ongaphezulu oqondile, kodwa lokho akusho ukuthi kuphephe ngokuzenzakalelayo. Ukuma, ukucindezela kwesisu, umthwalo kanye nesakhiwo sokuhlanganiswa kwe-hip ngayinye kufanele kuhambisane.
Ingabe ngidinga ukunamathisela ibha ezinqeni zami?
Ibha kufanele ibe ngaphezu kwe-midfoot yakho futhi isondele ezinsini zakho, kodwa ngaphandle kokukhuhla isikhumba sakho kabuhlungu. Sebenzisa amasokisi amade futhi ugcine ibha ukuthi ingaqhubekeli phambili.
