ISandbag Deadlift ukuzivocavoca okusebenzayo okulingisa ukubulawa kwe-barbell yakudala. Lokhu kuvivinya umzimba kwesinye isikhathi kufanele kufakwe esimisweni sakho sokuzivocavoca ukwengeza ukuhlukahluka okuthile nokwenza kube lula kuwe ukuphatha isaka lesikhwama sokuzivocavoca njengokuphakamisa isikhwama sehlombe noma amabhere esikhwama.
Amaqembu amakhulu emisipha asebenzayo yi-quadriceps, imisipha, imisipha ye-gluteal, kanye ne-extensors yomgogodla.
Indlela yokuzivocavoca umzimba
Indlela yokwenza i-deadlift ngesikhwama ibukeka kanjena:
- Beka isaka lesanti phambi kwakho. Yama ngemuva kwayo bese ubamba imichilo, ugcine ukuphambuka okuncane emgogodleni we-lumbar. Squat phansi okunzima kancane kunokuqothula okuvamile, ngoba ukuphanga kuhilela ibanga elide lokuhamba.
- Njengoba ukhipha umoya, qala ukuphakamisela phezulu isaka lesanti usebenzisa imisipha emilenzeni nasemhlane. Imilenze nomhlane kufanele kuqondiswe ngasikhathi sinye. Kuyadingeka ukukhiya umzuzwana endaweni ephezulu.
- Yehlisa isikhwama phansi bese uphinda ukunyakaza.
Izakhiwo zokuqeqesha zeCrossfit
Uma usuyazi kahle inqubo yokwenza lo msebenzi futhi wakuthanda ukudilika kwesikhwama, sikwazisa ngezakhiwo eziningi zokuqeqesha ezinqamulelayo ezinesikhwama.
