Ukufa okubangelwa yimilenze eqondile kuwukuzivocavoca okuthandwa kakhulu ngabadlali abaningi. Futhi isetshenziswa kabanzi emikhakheni ehlukahlukene yezemidlalo. I-deadlift ukunyakaza okuyisisekelo kwe-barbell okusebenzisa cishe wonke amaqembu emisipha emzimbeni womuntu.
Iningi lomthwalo liwela ezicutshini zemisipha zemilenze, okungukuthi ithanga langemuva elingaphezulu (izinqe), iqolo elingemuva futhi liqinise okuqondisa emuva.
Ukuzivocavoca kwenziwa ngemilenze engaqondile ngokuphelele, kepha igobile kancane. Lokhu kwenziwa ukuze kungalayishwa ngokweqile iqolo engezansi noma amajoyinti futhi ungalimali. Futhi, ukunyakaza okunjalo kudinga ukwelulwa okuthile.
I-Deadlift ngemilenze eqondile - inqubo yokwenza
Uma ulandela inqubo efanele yokwenza, khona-ke i-deadlift emilenzeni eqondile iba hhayi ukuvivinya okuphephile kuphela, kepha futhi iyisihluthulelo ekwakheni isisindo semisipha emilenzeni, ezinqeni nasemhlane ongezansi.
Ngaphambi kokuba uqale ukuqeqeshwa ngezisindo ezisindayo, udinga ukuprakthiza inqubo yebha, ngomqondo ojwayelekile wokusebenza kwemisipha:
- Isinyathelo sokuqala ukuthatha ukuma okulungile, imilenze yakho kufanele ibe sesimweni esibanzi kunamahlombe akho. Kulokhu, izinyawo kufanele zitholwe ngqo ngaphansi kwebha yebha. Kuyadingeka ukuthi uhlehlise isinqe emuva, ngenkathi ugoba amadolo kancane, ukuze lokhu kubonakale kucishe kungabonakali.
Ngemuva kwalokho, udinga ukubamba ibha ngokubamba okubanzi (ukuze izintende zikude nezinyawo) bese uqala ukuqondisa ngaphandle kokugoba umhlane wakho bese ngaleyo ndlela uphakamisa ibha. Esigabeni sokugcina, lapho umgijimi eqondiswa ngokuphelele, udinga ukuhambisa umzimba kancane, ukugoba emuva emuva, uqondise imisipha ye-pectoral bese uphonsa emuva amahlombe.
- Ngokushesha lapho umuntu ethathe isikhundla esikhulu, kuyadingeka ukuhogela nokutshekisa, uthathe i-pelvis emuva. Lapho nje ama-pancake e-barbell ethinta phansi, ungakwazi ukugoqa emuva, ngenkathi ukhipha kahle ngaphandle.
- Udinga ukuthatha ikhefu elifushane bese uphinda ukunyakaza futhi njalonjalo kunani elidingekayo ngendlela ngayinye.
Kubalulekile ukuthi ibha ihambe ngendiza ebheke phezulu, ngokufana nemilenze.
Izinhlobo zokuzivocavoca umzimba
Ngaphezu kokuphakama okujwayelekile emilenzeni eqondile, kukhona nokuhlukahluka okuningana kwalokhu kuvivinya umzimba. Zonke ikakhulukazi zihloselwe cishe emaqenjini afanayo emisipha, kodwa-ke, kukhona umehluko kumthwalo nokusebenza kwamaqembu athile emisipha yomzimba.
I-Dumbbell Single Leg Deadlift
Lolu hlobo lwe-deadlift lunzima kakhulu kunenguqulo yakudala ngenxa yokuthi ukuvivinya umzimba kudinga ukwenziwa ngomlenze owodwa, futhi nokubuyela emuva kwesibili.
Izinzuzo eziyinhloko zokuzivocavoca okunjalo ngaphezu kozakwabo wendabuko yilezi:
- Ukunemba kokusebenza kwemisipha ethile yamathanga nezinqe.
- Amandla okulungisa ukwakheka kwezinqa.
- Ingcindezi enkulu.
- Ukuthuthukiswa kokulingana komzimba nokuxhumanisa.
- Ukuqinisa amalunga wamadolo.
- Ukwanda kobude bezintambo.
Lokhu kubulawa kwabantu kudinga inqubo ethile ukugwema ukulimala noma ukusebenza okungafanele.
Ngaphambi kokuqala isisindo sokuzivocavoca esisindayo, kufanele uzijwayeze ngama-dumbbells amancane:
- Imilenze idinga ukuhlukaniswa ububanzi behlombe noma bube banzi, ngakwesinye isandla udinga ukuthatha i-kettlebell uyibambe ngokungacabangi phambi kwethanga.
- Udinga ukuphakamisa umlenze owodwa bese ubuyela nawo emuva, ngokufanele uma ukwelula kukuvumela ukuba ukugoba ukuze uthole umugqa oqondile. Ngasikhathi sinye, isisindo kufanele sitshekele phansi.
- Ngemuva kokubamba kulesi sikhundla, kufanele uqonde endaweni yokuqala (zonke lezi zinyathelo ezi-3 ziphindaphindeka ezi-1).
Ukuqina kwemilenze ebanzi
Lezi zinhlayiya zibizwa nangokuthi i-sumo deadlift. Kungukuzivocavoca okuyisisekelo okuyisisekelo okusetshenziswa kabanzi ekwelashweni okufana nokuphakamisa amandla, ukwakha umzimba, kanye ne-crossfit. Amaqembu emisipha ayinhloko abandakanyeka kulolu hlobo lokudonsa ama-quads, ama-glutes namathanga.
Ukuhamba kwale subspecies kushesha kakhulu futhi kulula kunakwinguqulo ejwayelekile, kepha kudinga ukwelulwa okuthile:
- Imilenze kufanele isethwe ibanzi kunamahlombe, amasokisi kufanele aphendulwe, kuthi emuva kuqonde phakathi nakho konke ukuzivocavoca umzimba.
- Kufanele wenze i-squat ecishe igcwale uthathe ibha, nayo okumele itholakale eduze kwamashishi ngangokunokwenzeka. Amadolo kufanele agobe cishe ngama-90 degrees. Inhloko ekulesi sikhundla kufanele igcinwe iqonde futhi ibheke phambili.
- Ukudabula i-barbell phansi, kufanele ugoqe amadolo akho ngenkathi uvuka phansi phansi kwesikwele. Ngaleso sikhathi, lapho ibha isivele iphakanyisiwe kancane, kuyadingeka ukuthi i-pelvis ihanjiswe phambili.
- Cishe maphakathi nethanga, udinga ukuqondisa umhlane ongezansi ngangokunokwenzeka bese uphusha i-pelvis phambili. Lapho nje umgijimi eseluleke ngokuphelele, lokhu kuzobalwa njengokuphindaphinda okungu-1.
Amaphutha ayisisekelo wabaqalayo
Ngokuya ngohlobo lwe-deadlift, amaphutha amakhulu wabaqalayo kulolo vivinyo ahlukile.
Nge-deadlift yakudala emilenzeni eqondile, amaphutha amakhulu yile:
- Ukuzungeza emuva lapho ugoba phansi futhi uqonde.
- Ukuhamba kwebha akufani nobuso bemilenze.
- Bheka phansi, yize kufanele uhlale ubheka phambili.
- Amadolo agobe kakhulu noma cha.
- Izinyawo zitholakala ebangeni elihlukile kusuka kubha.
Amaphutha amakhulu lapho kudonswa emlenzeni owodwa kanye ne-kettlebells yile:
- Ukuzungeza emuva ngesikhathi sokuphakamisa nokugoba.
- Ngesikhathi sokutsheka, isinqe sisesimweni saso sokuqala futhi asitsheki emuva kancane.
- Ukuphefumula ngokushesha okukhulu noma ukuyibamba.
Ngesikhathi sokubulawa kwesakhiwo esinamandla, amaphutha alandelayo avame ukwenziwa:
- Imilenze iqhelelene kakhulu.
- Ibha ikude nomlenze ongezansi.
- Ingemuva liyindilinga ngesikhathi sokuzivocavoca.
Izincomo zokwenza
Izincomo ezisemqoka zanoma yikuphi ukubulawa kwabantu:
- Udinga ukuzama ukugwema amaphutha ajwayelekile namanye.
- Uma kungenzeka, sebenzisa amabhande akhethekile e-webbing namabhayisikili.
- Kufanele ukhethe izicathulo ezifanele lezi zivivinyo, imvamisa noma yimaphi amateki anamasoli amancane kakhulu.
- Ngaphambi kokuqala ukuzivocavoca umzimba, udinga ukufudumeza umzimba kahle futhi welule.
Zonke izinhlobo ezingaphansi zokubulawa kwabantu zisetshenziswa kakhulu ekwakheni umzimba, ekuphakamiseni amandla nasekuphambaniseni, nakwamanye imikhakha yezemidlalo. Lokhu kungenye yezivivinyo eziphumelela kakhulu zokwakha imisipha emilenzeni, ezinqeni nasemhlane ongezansi.
Ukuqeqeshwa okunjalo kufanele kwenziwe ngokucophelela, kugwenywe zonke izinhlobo zamaphutha, ngoba umthwalo ongemuva ngesikhathi sokufa ukhulu kakhulu futhi ukuzivocavoca okungafanele kungaholela ekulimaleni kanzima.
