TRAP BAR DEADLIFT
I-trap bar deadlift akuwona umsebenzi lapho uphakamisa khona ibha ngezandla zakho, kodwa kunalokho ukuzivocavoca lapho uphusha khona phansi ukusuka maphakathi nohlaka lwakho ukuze uphakamise wonke umzimba wakho.
I-trap bar deadlift iwukuhluka kwe-deadlift lapho ume khona ngaphakathi kohlaka lwe-hexagonal futhi ubambe izibambo ezimaphakathi nhlangothi zombili zomzimba wakho. Ibha ekule vidiyo isebenzisa isibambo esiphakanyiswe ngaphezu kohlaka, ukuze ubude bokuqalisa bungaba phezulu futhi ububanzi bokunyakaza bungase bube bufushane kunesibambo esiphansi ngisho noma idiski efanayo ifakiwe. Izifundo eziqhathanise i-straight bar deadlift zibonise imishini ehlukene, ne-trap bar ikhulisa izimfuno emalungeni amadolo futhi yehlisa izikhathi eziphezulu ze-lumbar kanye ne-hip joints, okwandisa ukusebenza kwe-vastus lateralis femoris nokunciphisa i-hamstring kanye nokusebenza kwe-erector spinae. Kodwa lokho akusho ukuthi akunangcindezi ngokuphelele noma kuphephe kuwo wonke umuntu. Njengoba unyawo luphakathi nendawo yohlaka kanye nesibambo sihamba siqondile phezu kwe-midfoot, indlela yokulawula i-torso ne-pelvis ndawonye iza kuqala.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus, i-erector spinae
- Imisipha esekelayo
- Ama-hamstrings, trapezius, izingalo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukwandiswa ngesikhathi esisodwa kwamadolo ne-hip joints
Ingabe i-trap bar deadlifts iphephile ngempela emhlane wakho kune-real bar deadlifts?
cha. Ezinye izifundo zibonise umzuzu ophansi we-lumbar peak noma umsebenzi we-erector spinae nge-trap bars, kodwa lokhu kuyahlukahluka kuye ngesisindo, ukuphakama kwesibambo, inqubo kanye nesimo somuntu ngamunye. Ukukhiya emuva kanye nokusetha kwesisindo okuqhubekayo kusadingeka.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ibha, idiski nendawo ezungezile
Hlola ukuthi i-trap bar iyashisela, isibambo, kanye nomkhono akugobile noma akunyakaziswa yini. Faka amadiski anosayizi ofanayo nesisindo kwesokunxele nakwesokudla futhi uwavikele ngamakholomu. Bheka ukuthi abekho yini abantu noma izinto kuzo zonke izinhlangothi zebha kanye nasemaceleni amadiski.
- 2
Beka izinyawo zakho phakathi nendawo yohlaka
Ngena ngaphakathi kwe-trap bar, beka izinyawo zakho ngobubanzi be-hip ngokuhlukana, futhi uhlukanise izinzwane zakho kancane. Uma ubhekwa ohlangothini, lungisa indawo yangaphambili nangemuva ukuze isikhungo sesibambo sibe phakathi nonyawo, okungukuthi, ngaphezu kwe-midfoot.
- 3
Goba ezinqulwini nasemadolweni ukuze ubambe isibambo esimaphakathi
Thumela izinqe zakho emuva bese ugoba amadolo akho, ubambe izikhungo zazo zombili izibambo ngokulinganayo futhi usonge izithupha zakho nxazonke. Qinisekisa ukuthi izingalo zakho ziqondile ngaphansi kwamahlombe akho nokuthi amahlombe akho angakwesokunxele nangakwesokudla alingana nezinqulu zakho.
- 4
Susa igebe futhi ulungise umzimba
Hofuza ukuze uqinise isisu sakho nezinhlangothi, qinisa amakhwapha akho, futhi usimamise amahlombe akho. Ngaphambi kokuphakamisa ibha, donsa kancane isibambo phezulu ukuze ususe noma yikuphi ukuxega ezingalweni zakho nebha, kodwa shiya idiski phansi.
- 5
Phushela phansi ukuze uqondise amadolo akho nezinqulu ndawonye
Phusha phansi ngamathe ezinyawo zakho futhi uvumele isifuba sakho nesinqe sikhuphuke ngesivinini esifanayo. Hambisa isibambo cishe sime sime sime phezu kwezinyawo zakho ezimaphakathi, bese ulenga kubha ngezingalo ezinde, ngaphandle kokugoba izindololwane zakho.
- 6
Yima uqonde futhi uyibeke phansi endleleni efanayo.
Qedela ukuphindaphinda lapho amadolo nezinqulu zakho zinwetshiwe futhi izimbambo zakho zihlezi phezu kwe-pelvis yakho. Unganciki amahlombe akho emuva ngokweqile. Thumela okhalweni lwakho emuva kuqala, guqa amadolo akho, bese ubeka ngokuthula i-disc phansi, bese usetha kabusha ngemva kokuphindaphinda ngakunye.
CENTER & HANDLES
Qondanisa izinyawo zakho futhi ulayishe nendawo emaphakathi yohlaka ngaphambi kobude besibambo.
Ngenxa yokuthi ibha yesicupho izungeza umzimba, kulula ukugcina umthwalo useduze nomzimba kunebha eqondile, kodwa uma izinyawo zakho zikude kakhulu noma zikude kakhulu emuva ngaphakathi kohlaka, ibha izotsheka futhi uzolahlekelwa inzuzo efanayo. Uma ubamba ibha engenalutho bese uyiphakamisa kancane, thola indawo lapho ama-disc angaphambili nangemuva aphuma phansi ngesikhathi esifanayo.
Isibambo esiphakanyisiwe njengakuvidiyo singanciphisa ukugoba kwamadolo nenyonga kanye nobubanzi bubonke bokunyakaza ngokwandisa ubude bokuqala uma kuqhathaniswa nesibambo esiphansi. Ibha yesibambo esiphezulu nayo iphathwa njengokuhlukile okuhlukile ocwaningweni. Ungasisebenzisi isisindo osifundile ngesibambo esiphezulu esibanjeni esiphansi. Qinisekisa ukuthi isiqondiso sokusetshenziswa nokuphakama kwezibambo kwesokunxele nesokudla kuyafana.
Iphuzu elibalulekile: Amazinga okumelwe uzame ngaso leso sikhathi: Bamba ngenhla maphakathi nonyawo, ukubamba okufanayo emaceleni angakwesokunxele nangakwesokudla, ukusuka ngesikhathi esisodwa kwamadiski angaphambili nangemuva.
KNEE & HIP BALANCE
I-trap bar ayiyona i-squat noma i-deadlift yebha eqondile, kodwa i-hybrid knee nephethini ye-hip.
Uma wehlisa kakhulu izinqe zakho, amadolo akho azophusha phambi kwesibambo futhi i-pelvis yakho izogxuma kuqala ekunyakazeni kokuqala. Ngakolunye uhlangothi, ukuphakamisa izinqulu zakho phezulu kakhulu kuzophusha i-torso yakho eduze nendawo evundlile futhi ubeke izidingo ezinkulu emhlane wakho ophansi kanye nama-hamstrings. Thola indawo emaphakathi lapho ama-shins akho encike kancane phambili futhi amahlombe akho engaphambi kancane kwesibambo.
Ezifundweni eziqhathanisa nemigoqo eqondile, imigoqo yesicupho ibonise izikhathi ezihlangene zedolo kanye ne-vastus lateralis femoris muscle activation, kuyilapho kuye ngokuthi isimo, izikhathi ezihlangene eziphansi / ze-hip noma i-hamstring / i-erector spinae muscle umsebenzi wabonwa. Lokhu kusho ukuthi wonke umzimba ongezansi usebenza ndawonye, hhayi ukuthi asikho isidingo sokugxilisa umhlane ongezansi.
TROUBLESHOOTING
Ukugoba emuva, ukutsheka kozimele, kanye ne-hyperextension ephezulu izimpawu zokulungisa isimo sakho nesisindo.
Uma iqolo lakho liyindilinga futhi izinqulu zakho kuphela ziphakama kuqala, ukuphakama kwakho kokuqala kungase kube phansi noma isisindo singase sibe nzima kakhulu ukuhamba kwakho kwamanje namandla. Uma ifomu lakho lehluleka ngemva kokusebenzisa isibambo esiphakanyisiwe kuvidiyo, yehlisa isisindo bese uqala futhi ngokuphindaphinda kwebha engenalutho, uhambisa okhalo nesifuba ndawonye.
Ukukhiya amadolo akho phezulu, ukusunduza i-torso yakho emuva, nokugoba umhlane wakho akuyona ingidi egcwele. Kwanele ukuthi izinqulu zakho zigxile phakathi kwezibambo nezimbambo zakho ukuze uphumule phezu kwe-pelvis yakho. Unganiki amahlombe akho ngezindlebe zakho noma uhudule isibambo emuva.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ichemile ngaphambili noma ngemuva kohlaka.
- Lokho okubonayo
- Uma uqala ukuphakamisa, elinye lamadiski angaphambili nangemuva liyantanta kuqala bese i-trap bar iyatsheka noma inyakaze.
- Imbangela engaba khona
- Esikhundleni sokuqondanisa phakathi konyawo lwami nendawo ephakathi yesibambo, ngavele ngabheka ukuma kohlaka.
- Indlela yokulungisa
- Kubha engenalutho, thola indawo lapho ama-disc angaphambili nangemuva akhuphuka ngesikhathi esifanayo futhi ukhumbule indawo yakho yonyawo njengendawo yokubhekisela phansi.
Izinqulu ziyagxuma kuqala
- Lokho okubonayo
- Ngaphambi kokuba i-disc ihambe phansi, amadolo kuphela aqondisa futhi i-torso iguqa ngokuzumayo.
- Imbangela engaba khona
- Ukuma kwe-squat ngezinqulu eziphansi kakhulu noma izisindo okunzima ukuzilawula ngemisipha ye-quadriceps.
- Indlela yokulungisa
- Qala ngezinqulu zakho ziphakanyiswe kancane futhi amahlombe akho abe phambi kwezibambo. Phakamisa isifuba sakho kanye ne-pelvis ngesikhathi esifanayo.
Ukhalo nomhlane ongenhla kugoqeke kakhulu.
- Lokho okubonayo
- Kusukela ngesikhathi ubamba isibambo, umhlane wakho uba yindilinga, futhi lapho uphakamisa kakhulu, kulapho ukwakheka kwawo kushintsha khona.
- Imbangela engaba khona
- Isisindo sasinzima kakhulu noma ibha idonswe ngokucijile ngaphambi kokuba i-torso iqine.
- Indlela yokulungisa
- Yehlisa isisindo, qinisa umzimba wakho ngokuphefumula kwakho, futhi ususe noma yikuphi ukudlala kubha kuqala. Uma ungakwazi ukuzuza isikhundla sokungathathi hlangothi, sebenzisa isibambo esiphezulu noma ibhulokhi.
donsa isibambo ngengalo yakho
- Lokho okubonayo
- Indololwane igobile futhi kukhona ukungezwani okuqinile ku-biceps brachii noma phambi kwendololwane.
- Imbangela engaba khona
- Ngengeza ukunyakaza kokugoqa ngezandla zami ukuze ngiphakamise ngokushesha ibha.
- Indlela yokulungisa
- Misa izingalo zakho njengentambo ende futhi uqinise amakhwapha akho kuphela. Phusha phansi ngezinyawo zakho ukuze uphakamise umzimba wakho.
Hyperextension emuva phezulu
- Lokho okubonayo
- Ngemva kokuqondisa amadolo akho, phushela i-pelvis yakho phambili futhi uncikise isifuba namahlombe akho emuva kakhulu.
- Imbangela engaba khona
- Ngacabanga ukuthi kufanele ngibuyisele amahlombe ami ukuze ngiqedele ingidi.
- Indlela yokulungisa
- Yima lapho amadolo nezinqulu zakho zinwetshiwe futhi izimbambo zakho ziphezu kwe-pelvis yakho. Buyisela amehlo akho nentamo kungathathi hlangothi.
Beka ibha phansi bese ugxuma ngokushesha.
- Lokho okubonayo
- I-disc igxuma isuka phansi bese ishintsha ukuma konyawo nesandla ngokuphindaphinda okulandelayo.
- Imbangela engaba khona
- Khipha isigaba sokuphumula noma sebenzisa i-rebound yediski yerabha.
- Indlela yokulungisa
- Gobisa ngokuthula izinqulu namadolo bese usetha kabusha indawo omi kuyo umzimba wakho nonyawo lapho ibha isime ngokuphelele.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
i-deadlift ye-kettlebell
Phakamisa umthwalo phakathi kwezinyawo zakho futhi ufunde ukucindezela unyawo lwakho oluphakathi, sebenzisa izingalo ezinde, futhi ngesikhathi esifanayo uqondise amadolo nezinqulu zakho.
Ibha yesicupho esingenalutho isibambo esiphezulu
Phinda indawo emaphakathi yozimele kanye nokusuka ngesikhathi esisodwa kwamadiski angaphambili nangemuva.
ukukhanya kwe-trap bar deadlift
Setha kabusha isekhondi elingu-1 ngaphansi kwe-rep ngayinye, ugcine ubude obufanayo bokuqala kanye ne-torso angle.
Isibambo esiphansi se-trap bar deadlift
Kuphela uma unokuhamba nokulawula okwanele lapho wehlisa isisindo futhi uthuthukele kumabanga amade.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Lokhu ukuzivocavoca okubalulekile okuhlanganisa umzimba ophansi namandla omzimba ogcwele futhi kungenziwa kanye noma kabili ngesonto. Ngesethi yokuqala, sebenzisa ibha engenalutho noma isisindo esingenziwa okungenani izikhathi ezingu-10. Hlola isikhungo sohlaka, isiqondiso sesibambo, nokusuka ngesikhathi esisodwa kwediski, futhi ushiye indawo izikhathi ezingu-2-3 kusethi yokusebenza. Ayiweli phezu kwamarekhodi amabha aqondile noma ezinye izibambo eziphakeme.
inombolo
4-8 izikhathi
Setha kabusha ifomu lakho ngaphansi kwe-rep ngayinye
setha
2–4 amasethi
Imizuzu engu-2-3 yokululama phakathi kwamasethi
ukwanda
+2.5–5%
Kuphela uma ileveli yozimele kanye ne-engeli ye-torso kugcinwa
- Uma ama-discs angaphambili nangemuva aphakama ngesikhathi esisodwa, isifuba ne-pelvis zikhuphuka ndawonye, futhi akukho ukucindezeleka okuphezulu, engeza ukuphindaphinda okukodwa esimisweni esilandelayo.
- Uma usushaye ama-reps aphezulu kuwo wonke amasethi, engeza amadiski afanayo kwesokunxele nakwesokudla ngokunyuka okuncane kakhulu. Uma ushintsha isiqondiso sesibambo, sibheke njengokuhluka okusha bese usetha kabusha isisindo.
- Isethi iphela lapho ukubamba kuxega, uhlaka luyatsheka, futhi nokuma kwengemuva kuyashintsha. Sebenzisa ibhande ngenjongo yalo ehlosiwe ngemva kokufunda amasu okubamba kanye nokubeka okuphephile.
Imibuzo evame ukubuzwa
Kufanele ngime kuphi ohlakeni?
Uma kubhekwa ohlangothini, isikhungo sesibambo singaphezu kwe-midfoot, futhi lapho uphakamisa ibha engenalutho, indawo lapho ama-discs angaphambili nangemuva akhuphuka kanyekanye iyindinganiso. Ngenxa yokuthi i-geometry yebha yesicupho ihlukile, isikhungo esibonakalayo sohlaka kanye nephuzu lebhalansi langempela kungase kuhluke kancane.
Ingabe kufanele ngisebenzise isibambo esiphezulu noma isibambo esiphansi?
Ividiyo isebenzisa isibambo esiphakanyisiwe. Izibambo eziphakeme ngokuvamile zinokuphakama okuphezulu kokuqala kanye nobubanzi obufushane. Qala ngesibambo esifanelana nokunyakaza kwakho kwamanje nokulawula umzimba, futhi wehlise isisindo lapho ushintsha izikhombisi-ndlela ukuze uthole isilungiselelo esisha.
Ingabe kufanele ngehlise izinqe zami ngangokunokwenzeka njenge-squat?
cha. Kudingeka indawo ephakathi nendawo lapho amadolo nezinqulu zihamba ndawonye. Thola indawo lapho ama-hips akho ephansi kakhulu futhi agxumele ekunyakazeni kokuqala, noma aphakeme kakhulu kangangokuthi i-torso yakho ayilingani.
Ubufakazi nezinkomba
- 1. Swinton et al. - Ukuqhathaniswa kwe-Biomechanical kwebha eqondile kanye ne-hex bar deadlifts.
- 2. UCamara et al. - Ukuqhathaniswa komsebenzi wemisipha namandla phakathi kwebha eqondile ne-hex bar deadlifts
- 3. Ichibi et al. - Umthelela we-hex bar ezidingweni zemishini ye-deadlift.
- 4. Lockie et al. - High Grip Hex Bar kanye ne-Conventional Deadlift 1RM Mechanics
- 5. Stahl et al. - I-Back Squat kanye ne-Hex Bar Deadlift Biomechanics Comparison
