Ukufa kungokunye kokuzivocavoca okuvame kakhulu kuyo yonke imikhakha yezemidlalo. Isetshenziswa ngenkuthalo ekufukuleni amandla nasekuphambaniseni, futhi ibuye ibe yindlela enhle yokusiza ukukhulisa amandla namandla omsubathi, ngakho-ke abalwi bempi abaxubekile, abashayi besibhakela nabezobuciko nabo abayidluli, ngaleyo ndlela bathole amandla okuhlanya, bandise amandla asezemidlalo jikelele. Namuhla sizokutshela ukuthi ungabulala kanjani umuntu ngendlela efanele, nangezinhlobo eziyinhloko, amasu, amazinga kanye nezinye izindlela zokwenza lo msebenzi.
Kuyini ukufa?
Uyini lo msebenzi - ukufa? Ngamafuphi, lokhu ukuphakanyiswa kwe-barbell (noma ezinye izinsimbi) kusuka phansi, okwenziwa ngumsebenzi wemisipha yemilenze nangemuva. Lokhu kuvivinya kunomthelela ngokuphelele kusethi yemisipha, ukwanda kwezinkomba zamandla, ngoba lapha singasebenza ngezisindo ezinzima, ezibandakanya cishe wonke amaqembu emisipha emzimbeni wethu. I-Deadlift ibhekwa njengokuvivinya okuyisisekelo okudala, okungekho msubathi ongakushiyela ngaphandle ohlelweni lwakhe.
Abaqalayo, kanye nabaphakanyisi abanolwazi, bakhuthazwa ngokuqinile ukuthi baqale ukuzivocavoca kwabo ngokufudumala nokunwebeka okuphelele. Ukunyakaza kufanele kube namandla futhi kuvumelane, imisipha ngayinye kufanele ifakwe emsebenzini lapho kunesidingo, futhi akunakwenzeka ukuthi kuzokwenzeka ukwenza i-deadlift ngobuchwepheshe ngendlela efanele ngaphandle kokulungiswa okufanele kwemisipha yethu kanye nezinto ezisetshenziswayo zomsebenzi osindayo wamandla amakhulu.
Kunezinhlobo ezintathu eziyinhloko zokudutshulwa kwabantu: zakudala, i-sumo kanye neRomania. Ngamunye wabo unezelwa ngokuhlukahluka okuhlukile kwezisindo (i-barbell, i-kettlebell, i-dumbbells, umshini kaSmith, ibha yokubamba, njll.) Sizokhuluma ngohlobo ngalunye ngokwehlukana.
Umehluko phakathi kwabo usezikhundleni zezingalo nemilenze, ngenxa yokuthi umthwalo ubekwe ngaphezulu ngemuva noma emilenzeni. Kunezinhlobo eziningi ezingeziwe zalokhu kuvivinya okungenasithakazelo kithi, ngokwesibonelo:
- i-deadlift ngemilenze eqondile (i-deadlift yaseRomania);
- ukufa emshinini kaSmith;
- ukufelwa ngogibe;
- deadlift nge dumbbells.
Sizogxila kohlobo ngalunye ngokuningiliziwe kule ndatshana.
Imishini Yokufa
Ingxoxo mayelana nokufa kwabantu ibingaphelele ngaphandle kokusho amarekhodi amanje kulo mnyakazo. Ukufa kungenziwa ngaphandle kwemishini nangemishini. Umbuzo uvela: yini engabhekwa njengemishini? Ama-ovaroli? Imichilo? Noma ngisho nebhande? Sabelana ngokuma okuqinile kule nkinga, okungukuthi: okokusebenza yikhona okwandisa imiphumela yakho, ngakho-ke, imichilo, ama-ovalolo kanye nokugoqeka emadolweni kungabhekiswa ngokuphepha ophikweni lwezinto zokusebenza.
Ngebhande, indaba ehluke kancane. Vele, ibhande lezemidlalo lisiza ukukhuphula isisindo esithe xaxa lapho kwenziwa izihlangu ezibulalayo, kepha umsebenzi walo oyinhloko ukukuvikela emthonjeni we-umbilical noma ukulimala kweqolo okuphansi, ngakho-ke ukusetshenziswa kwalo kuvumelekile futhi kuvame ukudingeka ekuphakamiseni amandla okungavikelekile, futhi lokhu akuphikisani nemithetho yenhlangano. Abekho abantu abahlukile njengoKonstantin Konstantinov abakwazi ukudonsa ngaphezu kwama-400 kg ngaphandle kwebhande, ngakho-ke kungcono ukunakekela impilo yakho kusengaphambili futhi ungakudebeseli ukusetshenziswa kwebhande. I-Cross.expert - yezemidlalo ephephile.
Amarekhodi e-Deadlift
Ngandlela thile, irekhodi lamanje eliphelele ku-deadlift lingele-Icelander Benedict Magnusson (isigaba sesisindo esingaphezu kwe-140 kg). Kwathunyelwa kuye ama-460 kg. Kunamanye amarekhodi amabili ahlaba umxhwele, noma kunjalo, enziwa kusetshenziswa imichilo namabhantshi. Noma kunjalo, lokhu akukuhlisi ekubalulekeni kwabo:
- UBriton Eddie Hall uwine ama-500 kg (isigaba sesisindo esingaphezu kuka-140 kg), bukela ividiyo ebabazekayo yalo mcimbi ongezansi;
- U-Russian Yuri Belkin uhambise ama-450 kg (QAPHELA, isigaba sesisindo esifinyelela ku-110 kg).
Yikuphi kwalokhu okubaluleke kakhulu ekuthuthukiseni ezemidlalo ngokujwayelekile nokubeka isibonelo esifanele kubasubathi be-novice, zithathele isinqumo. Umbono wami yilokhu okulandelayo: Umphumela kaBelkin umane uyisikhala. Sifisela lo msubathi ukusungulwa kwamarekhodi amasha omhlaba nokuthi ukulimala kudlule kuye.
Izinhlobo nenqubo yokwenza
Okulandelayo, sizogxila ezinhlotsheni zamathuluzi okubulala, okungaphezulu kakhulu kokucabanga komsubathi ongenalwazi. Ake siqale, ngohlobo lwakudala.
Ukufa okudala
Uhlobo lwakudala lwe-deadlift mhlawumbe luvame kakhulu kuCrossFit, amandla weqise kakhulu nasekufukuleni amandla. Akukho lwazi oluqondile mayelana nokuqondiswa kwezemidlalo lapho iqala khona, kepha ngokunokwenzeka bekungukuphakamisa izinsimbi - ingxenye yokuqala yokuhlanzeka nejerikhi imele le nhlangano.
Ngakho-ke, ukuthi ungabulala kanjani kahle isinyathelo ngesinyathelo (inqubo yokwenza):
- Nge-deadlift yakudala, umsubathi uhlukanisa ibha ububanzi behlombe, imilenze incane kancane, izinyawo ziyafana.
- Ibha iseduze namashini ngangokunokwenzeka, ngakho-ke kunconywa ukusebenzisa ama-gaiters lapho kwenziwa izihlangu ezifayo.
- Amahlombe namahlombe abekwa emuva kancane.
- Ukunyakaza kuqala ngokuhamba kwemilenze - ibha kufanele "idwengulwe" ngomzamo we-quadriceps nezinqe. Lapho i-barbell isidlulile ku-20-30% we-amplitude, umsubathi kufanele aqale ukuhamba nomhlane wakhe, aqonde ngokuphelele emuva engezansi bese ekhiya endaweni yokugcina.
Ividiyo emfushane yendlela yokufa:
Iningi lomthwalo ku-deadlift yakudala liwela emisipheni yangemuva (okungukuthi, i-extensors yomgogodla kanye nemisipha ye-trapezius), ngakho-ke le nketho inconywa kubasubathi abanemisipha yangemuva enqoba imisipha yomlenze. Kukhona futhi izici eziningana zokwakheka komzimba (isibonelo, izingalo ezinde noma esifubeni esifushane), lapho kuwufanele ukwenza nje deadlift zakudala.
Iphutha elikhulu labaqalayo lapha ukuzungeza emuva lapho kuphakanyiswa (“hump” deadlift). Ngokwenza lokhu, uzibeka engcupheni yokulimala kanzima emuva futhi ukhohlwe ngokuphila isikhathi eside kwezemidlalo.
Nakekela ngokucophelela ukwenza inqubo efanele yokuzivocavoca ukuze uthole okuningi kulokhu kuhamba.
Ividiyo eningiliziwe mayelana nokwenziwa okulungile kwe-classic deadlift, ukuhlaziywa kwamaphutha ajwayelekile okuqala:
Ukufa kukaSumo
Ngokufa kwesumo, umthwalo udluliselwe kakhulu kuma-quadriceps nakuma-adductors ethanga. I-latissimus dorsi, i-extensors yomgogodla, nezicubu zesisu zithwala umthwalo omkhulu, ngoba ukunwetshwa komgogodla we-lumbar kuncane kakhulu lapha kunenguqulo yakudala.
Lapho edonsa i-sumo, umsubathi uthatha i-barbell incane kancane kunezinga lehlombe, futhi, kunalokho, ubeka imilenze yakhe ibanzi. Kubanzi kangakanani kuya ngezinga lokwelula. Kuyacaca ukuthi imilenze ebanzi ihlukanisiwe, ubude bayo bufushane, futhi, ngenxa yalokho, umphumela uzoba mkhulu, kodwa-ke, uma ungenakho ukwelula ngokwanele, uma imilenze yakho ibanzi kakhulu, uba sengozini yokwelula noma ukudwengula imisipha ye-adductor. Ngakho-ke, kunconywa ukuthi uqale ngokuhlelwa okujwayelekile kwemilenze (ebanzi kancane kunamahlombe) futhi uyikhulise kancane kancane, ungakhohlwa ukunaka ukunakekelwa okukhethekile ekunwebeni.
Ukunyakaza emhlane ongezansi lapho udonsa i-sumo kuncane, akudingeki ukuthi "siqonde" nge-barbell, njengakwinguqulo yakudala. Sidinga ukuyiphakamisa ngomzamo omkhulu wemisipha yomlenze, ngaphandle kokuzungeza emuva futhi unganciki phambili.
Iphutha elenziwa kakhulu oqalayo lapho enza i-sumo deadlifts ukunyakaza okukhulu ngemuva. Endaweni ephansi kakhulu, bancika phezu kwebha bese beyidiliza ngomzamo kanyekanye womhlane nemilenze. Lokhu akulungile ngokuyisisekelo: lapho sidonsa i-sumo, sifaka emuva emsebenzini kuphela engxenyeni engenhla ye-amplitude (cishe i-20% yokugcina yenhlangano), esebenza ngezisindo ezinzima. Uma kulula kakhulu kuwe ukuthi uthumele ingxenye yomthwalo uye emuva engezansi, kungcono ukwenza into efile kunguqulo yakudala, unake ngokwanele ukwenza le nqubo, futhi amarekhodi akho ngeke athathe isikhathi eside ukuza.
I-sumo deadlift ilungele kakhulu abasubathi abanemilenze nezinqe ezithuthukile. Ilungele abasubathi abanomfutho omude nezingalo ezimfushane.
Deadlift ngemilenze eqondile (Deadlift Romanian)
Ukufa kwabantu baseRomania akuhlangene nokuphakanyiswa kwamandla, kepha kuyindlela enhle kakhulu yokuzivocavoca eyedwa yokuthuthukisa izingilazi nezimbambo. Ukunyakaza kwenziwa ngemilenze eqondile kuthi ngomhlane kulungiswe ngokuhambisa izinqe emuva. Ukusebenza ku-amplitude enjalo, imisipha ilula ngokuphelele esigabeni esihle sokuhamba nenkontileka esigabeni esingesihle.
Kulokhu kuvivinya umzimba, uxhumano lwe-neuromuscular luyisisekelo, hhayi isisindo esisuswe, ngakho-ke angikukhuthazi ukwenza izibani ezifayo emilenzeni eqondile enesisindo esiningi, uma ngasikhathi sinye ungazizwa umthwalo okhuphukile emaqenjini emisipha adingekayo. Ngaphezu kwalokho, lapho usebenza ngezisindo ezisindayo, kunengozi yokulimala emisipheni, enwebeka njengoba ukhalo lubuyiselwa emuva. Lokhu kungavimba inqubekelaphambili yakho yesikwelezi nokufa kwakho njengoba ukutakula kuzothatha okungenani amasonto ambalwa.
USmith Machine Deadlift
Lokhu akukhona ukuvivinya umzimba okuvame kakhulu, kepha futhi kunezinzuzo ezisobala. Umshini wakwaSmith usinikeza ikhono lokusebenza ku-trajectory enikezwe ngamahinji, ngakho-ke kulula ngathi ukuthi sigxile kuma-biomechanics of movement futhi "sibambe" ukusikwa kwemisipha oyifunayo.
Ngaphezu kwalokho, eSmith kulula kakhulu ukusetha imikhawulo ezingeni olifunayo futhi ngenxa yalokhu, sebenza nge-amplitude efinyeziwe (wenza uhlobo lokugxila oluvela emabhodini okushibilika). Ububanzi obufushane busivumela ukuthi sijwayele ukuphakamisa okunzima, sithuthukise amandla wokubamba, futhi silungiselele isisekelo esihle sokwandisa amandla ekubulaweni kwabantu nakwezinye izivivinyo eziyisisekelo.
Ukufa kwebha
Uma ijimu yakho ifakwe ibha yokuxoxa, thokoza! ERussia, lokhu kuyivelakancane kakhulu, kodwa ngeze, ngoba le bha isivumela ukuthi sisebenze endaweni ethile ehluke kancane futhi sandise izinkomba zethu zamandla. Ukubamba kunesimo se-rhombus, ngaphakathi lapho kukhona izibambo zokubamba. Ngasikhathi sinye, izintende ziyafana, futhi izibambo ngokwazo zisezingeni lomzimba, ngenxa yalokhu kulula kakhulu ukugcina umqolo wakho uqonde ngesikhathi sokuphakamisa, abantu abaningi abantula lapho benza i-classic deadlift.
Funda kabanzi mayelana nenqubo yokwenza i-deadlift nge-trep bar.
Dumbbell Deadlift
I-plus ebonakalayo ekusetshenzisweni kwama-dumbbells yi-amplitude ende, ngoba ibha ye-dumbbell izotholakala ngaphansi kwebha yebha. Ngakho-ke, ukufelwa ngamadumbbell kuyindawo okufanele ube kuyo ekuqeqesheni umgijimi we-crossfit, ngoba kulula ukukuhlanganisa ne-push-ups kusuka kuma-dumbbells noma ama-thrusters.
Ngaphezu kokufana nokufa okudala, kukhona ukuzivocavoca okubizwa ngama-plie squats, okuthandwa kakhulu emantombazaneni amaningi athanda ukuqina. Ukunyakaza kufana nokufa okuyi-sumo, kepha-ke asizibeki phansi izingqimba zomlomo futhi sisebenza ngokungami endaweni ephezulu nge-amplitude efinyeziwe, sigcina ama-adductors ethanga exinene njalo. Ingemuva kufanele ligcinwe liqondile kulo lonke ukuzivocavoca, isisindo sezisindo sikhethwa ngawodwana, kepha kufanele kukhunjulwe ukuthi ekuzivocavoca okunjalo akunasisekelo sokusebenza okuphindaphindwe okungaphansi kuka-10-15. Lapha sisebenza kumaqembu emisipha ekhonjiwe, kunokubeka amarekhodi wamandla.
Amazinga Deadlift
Imincintiswano ehlukene yokufa kwabantu ibanjwa ngaphansi kwayo yonke imibutho yamandla esebenza eRussia (FPR, WPC / AWPC, ASM Vityaz, njll.). Ngasikhathi sinye, akukho mehluko ngokuya ngesitayela umsubathi okufanele adonse ngaso: i-sumo noma i-classic. Kubasubathi abaningi, lo mzuzu ubangela intukuthelo, othile ufuna ukwethula isigaba esihlukile sokudonsa i-sumo, omunye umuntu ufuna ukuvimba ngokuphelele ukudonswa kwe-sumo, futhi enze amarekhodi angasebenzi njengamanje, noma enze umfelandawonye ohlukile lapho wonke umuntu ezodonsa khona i-sumo ... Lezi zitatimende ziyezwakala, ngombono wami, kungenangqondo. Imithetho ye-Federation ayilawuli noma yiluphi uhlobo lokubulala okuwukuphela kwento efanele, futhi umgijimi ngamunye unelungelo lokukhetha isitayela akwazi ukukhombisa ngaso umphumela omkhulu kunayo yonke, ngokubona kwakhe.
Ngezansi kukhona imihlahlandlela yamadoda yokufa kusukela kulokho okungumfelandawonye odume kakhulu kubasubathi be-amateur, i-AWPC (iDoping Controlled Division). Izindinganiso zokubulawa kwalomfelandawonye zintando yeningi impela, ngakho-ke noma yimuphi umgijimi ocishe alungiselele ngeke akuthole kunzima ukulungiselela umncintiswano othile wesifunda nokuqedela isigaba sokuqala sabadala. Futhi-ke - okuningi. Ngakho-ke, uma usuvele uzuze imiphumela ethile ku-deadlift, zama ukuyiqinisekisa ngokuncintisana. I-adrenaline rush kanye nesipiliyoni esingasoze salibaleka kuqinisekisiwe.
Izindinganiso zeBit zamadoda ekubulaweni ngaphandle kwemishini (AWPC):
| Isigaba sesisindo | Elite | I-MSMK | MC | I-CCM | Ngiyabeka | Isigaba II | Isigaba III | Mina. | UJuni II. |
| 52 | 197,5 | 175 | 152,5 | 132,5 | 115 | 105 | 90 | 75 | 60 |
| 56 | 212,5 | 187,5 | 162,5 | 142,5 | 125 | 115 | 97,5 | 82,5 | 65 |
| 60 | 225 | 200 | 172,5 | 150 | 132,5 | 120 | 105 | 87,5 | 70 |
| 67,5 | 247,5 | 217,5 | 190 | 165 | 145 | 132,5 | 112,5 | 95 | 75 |
| 75 | 265 | 232,5 | 202,5 | 177,5 | 155 | 142,5 | 122,5 | 102,5 | 80 |
| 82,5 | 277,5 | 245 | 215 | 185 | 162,5 | 150 | 127,5 | 107,5 | 85 |
| 90 | 290 | 255 | 222,5 | 195 | 170 | 155 | 132,5 | 112,5 | 90 |
| 100 | 302,5 | 267,5 | 232,5 | 202,5 | 177,5 | 162,5 | 140 | 115 | 92,5 |
| 110 | 312,5 | 275 | 240 | 207,5 | 182,5 | 167,5 | 145 | 120 | 95 |
| 125 | 322,5 | 285 | 247,5 | 215 | 190 | 175 | 150 | 125 | 100 |
| 140 | 332,5 | 292,5 | 255 | 222,5 | 192,5 | 177,2 | 152,5 | 127,5 | 102,5 |
| 140+ | 337,5 | 300 | 260 | 225 | 197,5 | 182,2 | 155 | 130 | 105 |
Landa bese uphrinta itafula, uma kunesidingo, ngokulandela isixhumanisi.
Kwabesifazane:
| Isigaba sesisindo | Elite | I-MSMK | MC | I-CCM | Ngiyabeka | Isigaba II | Isigaba III | Mina. | UJuni II. |
| 44 | 127,5 | 115 | 100 | 85 | 75 | 70 | 60 | 50 | 40 |
| 48 | 140 | 122,5 | 107,5 | 92,5 | 82,5 | 75 | 65 | 52,5 | 42,5 |
| 52 | 150 | 132,5 | 115 | 100 | 87,5 | 80 | 70 | 57,5 | 45 |
| 56 | 157,5 | 140 | 122,5 | 105 | 92,5 | 85 | 72,5 | 60 | 47,5 |
| 60 | 165 | 147,5 | 127,5 | 110 | 97,5 | 90 | 77,5 | 62,5 | 50 |
| 67,5 | 177,5 | 157,5 | 135 | 117,5 | 102,5 | 95 | 82,5 | 67,5 | 55 |
| 75 | 185 | 165 | 142,5 | 125 | 110 | 100 | 85 | 72,5 | 57,5 |
| 82,5 | 192,5 | 170 | 150 | 130 | 112,5 | 105 | 90 | 75 | 60 |
| 90 | 200 | 177,5 | 152,5 | 132,5 | 117,5 | 107,5 | 92,5 | 77,5 | 62,5 |
| 90+ | 202,5 | 180 | 155 | 135 | 120 | 110 | 95 | 80 | 65 |
Landa bese uphrinta itafula, uma kunesidingo, ngokulandela isixhumanisi.
Ukuzivocavoca okuhlukile
Yini engathatha indawo yokufa? Mangisho ngaso leso sikhathi ukuthi lolu lwazi olulandelayo luhloselwe labo bagijimi abangakwazi ukwenza izibulali zabantu ngenxa yokuphikisana nezokwelapha, kepha bafuna ukwenza amaqembu emisipha ehlosiwe besebenzisa ezinye izivivinyo.
Kubo bonke abanye abantu, impendulo ithi: LUTHO.
I-Deadlift ukuzivocavoca okuhlangene okubandakanya cishe yonke imisipha emzimbeni wethu. Futhi umphumela onawo emandleni nasemisipha yethu akunakwenzeka ukuthi uthathelwe indawo yi-hyperextensions, i-barbell egoba noma izivivinyo zabathintekayo bemisipha yethanga. Ngakho-ke, uma ungeke ukwazi ukwenza izinto ezibulalayo ngenxa yokuthi umthwalo we-axial emgogodleni uphikisiwe kuwe, faka lezi zivivinyo ezilandelayo kwinqubo yakho yokuqeqesha:
- Ukudonswa kubha Ingabe mhlawumbe ukuzivocavoca okuhle kakhulu emhlabeni ukuthola imisipha ebuyile nokunikeza isithunzi esimise okwe-V. Kubalulekile ukuzama ukwenza ukunyakaza ngokuthola imisipha ebanzi kakhulu, ngenkathi unciphisa futhi usakaza izindwani zamahlombe, kufaka phakathi ingaphambili kanye ne-biceps. Lokhu kuzokusiza ukuthi uthole okuningi kulo msebenzi. Yenza amanye amalati lapho umthwalo we-axial ulinganiselwe (ama-pulldown abanzi abanzi abanzi, ama-pulleys aminyene, ama-pullovers avela ku-pullover engenhla, imigqa ye-hummer, njll.) Ukuze ucindezele imisipha futhi udale izidingo ukukhula kwemisipha.
© Makatserchyk - stock.adobe.com
- I-Hyperextension - ukuzivocavoca okuthuthukisa ngokuphelele iqembu lemisipha eliyinhloko elisebenza ne-classic deadlift - izixhumi zomgogodla. Kuyaphawuleka ukuthi umthwalo we-axial kuwo cishe awunalutho, ngakho-ke kunconywa kakhulu ukuthi kwenziwe hhayi kuphela njengenye indlela yokufa, kepha futhi njengokungezwa kukho, futhi njengokuqinisa okujwayelekile ukuvivinya umzimba, kanye nokuzivocavoca okuhlose ukuvuselela umhlane ongezansi olimele.
© Makatserchyk - stock.adobe.com
- Phindela emuva i-hyperextension - uhlobo lwe-hyperextension, lapho umgijimi enza izinkontileka eqenjini lemisipha elihlosiwe ngokuphakamisa imilenze, hhayi umzimba. Umthwalo lapha uqondiswe kakhulu engxenyeni engezansi ye-extensors yomgogodla, isifunda se-sacrum sithola ukugeleza okuphezulu kwegazi.
- Imininingwane nokuzalanisa uhleli kusimulator - ukuzivocavoca umzimba okungasetshenziselwa ukulayisha ngokwehlukana imisipha ye-adductor yethanga nezinqe ngaphandle komthwalo we-axial emgogodleni. Ngakho-ke, uma i-sumo deadlift iphikisana nawe, ungafaka lezi zivivinyo ezimbili ku-arsenal yakho.
© Makatserchyk - stock.adobe.com
Ungawathuthukisa kanjani amandla akho okubulala?
Ukusebenza kwakho kwe-deadlift, kungaba okudala noma okuyi-sumo, kuya ngezici ezimbili:
- ukushesha okunikeza ibha;
- ukunamathela kunqubo elungile ngezisindo eziphezulu
Ukusheshisa kweBoom
Ukusheshisa okwengeziwe osethe lapho wephula ibha, kuzoba lula ngawe ukuthi uqedele ukunyakaza. Ngakho-ke, udinga ukunaka ngokukhethekile amandla okuqhuma emilenzeni nasemhlane, futhi kufanele ufake lezi zivivinyo ezilandelayo kwinqubo yakho yokuqeqesha ezokusiza ukwenza i-deadlift iqhume kakhulu futhi isheshe:
- Ama-squats anekhefu ezansi;
- Ukugxumela ebhokisini;
- Ukuma ngensimbi ephuma esihlalweni;
- Ama-squats ane-barbell ebhentshini;
- Ukudonsa ama-Jerk.
- Deadlift nge ikhefu emadolweni.
Inqubo elungile
Ngokuqondene nenqubo efanele, kuyindaba yesikhathi nesipiliyoni kuphela. Kuyadingeka ukuthi uhlukanise ngokweqile i-deadlift ngama-amplitudes aphelele, amafushane futhi anwetshiwe.
Ukusebenza ku-amplitude efinyeziwe (donsa emabhodini okushibilika), singenza ukuzivocavoca okunesisindo esiningi, sigudluze umthwalo kulo lonke uhla lwemisipha yangemuva. Ngaphezu kwalokho, siba namandla okubamba futhi ngokwengqondo sijwayele ukukala okuphezulu.
Ukusebenza kububanzi obunwetshiwe (donsa kusuka emgodini), sisebenza ngesisindo esincane, kepha senza ukunyakaza, sigcizelela umthwalo kuma-quadriceps. Lokhu kuzoholela ekwandeni kwezinkomba zamandla ku-deadlift ngobubanzi obugcwele, ngoba ukudonsa okuvela emgodini, kuzonikezwa kanzima ngokomzimba nangokwengqondo.
Ngaphezu kwalokho, kunezinye izimo eziningana zokudonsa okuhle.
Owokuqala welula. Lokhu kubaluleke kakhulu kulabo bagijimi abenza amalambu wesitayela se-sumo. Kuyadingeka ukunaka ngokukhethekile i-fascia yemisipha ye-adductor yethanga ne-quadriceps - kufanele ibe nokunwebeka futhi ihambise, yenze ukuhlukahluka kwamawele okulula kakhulu kwesakhiwo sakho. Ngakho-ke uzozisindisa ekulimaleni okungenzeka futhi uzokwazi ukusebenza nge-amplitude efanelekile ngaphandle kokuthola ukungaphatheki kahle noma ubuhlungu emisipheni nasemisipheni.
Ungakhohlwa ngokunweba isifuba, yenza izivivinyo ezahlukahlukene ezihlose ukwelula amaloti, isifuba, iqolo elingezansi noma izisu, ezinhlangothini ezihlukile, akukho msipha owodwa womzimba wakho okufanele ube "wokhuni", khona-ke i-deadlift izoba ntofontofo futhi ibe yemvelo ngokuphelele kuwe kusukela ekubukeni kwe-anatomy ne-biomechanics yokuhamba.
Umsebenzi ohlukanisiwe kumaqembu emisipha eqondiwe ubaluleke ngokulinganayo.ukusebenza nge deadlift. Isibonelo, kufanele wenze ukudonsa, imigqa ye-barbell noma ye-dumbbell, ama-hyperextensions, ukudonsa isikebhe ukugcina imisipha yakho yangemuva ilungele ukusebenza kwamandla. Ungakhohlwa "ngesisekelo" sethu. Ngaphezu kwalokho, qinisa imisipha yakho yemilenze, squat nge-barbell, yenza imishini yokunyathelisa imilenze, izandiso ezihleli phansi, nokunye ukuvivinya umzimba kwe-quadriceps kanye nemisipha.
Izakhiwo zeCrossfit
I-deadlift iyithuluzi elikhulu hhayi i-powerlifter kuphela, kepha futhi nomdlali we-crossfit, ngakho-ke ungadluli lo msebenzi. Ngokwenza lokhu, uzokwandisa ubukhulu bokuqina nokuqina, uthuthukise amandla nobukhulu bemisipha, futhi nezinga lokuqina komzimba lizokhula lisuke ekuqeqesheni liye ekuqeqesheni. Ngezansi kukhona izakhiwo ezimbalwa ezisebenzayo ongazizamela ukujima kwakho okuzayo. Qaphela: lo msebenzi ngokusobala awungabaqalayo.
| Ukuhlasela Koshaka | Yenza ama-pullups angama-50 kanye nama-50 deadlifts akudala ngesikhathi esincane. |
| ULucy | Yenza ama-sumo deadlifts ayi-10, amabhokisi we-10 agxumayo kanye ne-30 spring jumps. Imizuliswano engu-5 kuphela. |
| Isibhamu esikhulu | Yenza okuphindaphindwayo okungu-15 komshini webhentshi, ama-squats angama-30, kanye nama-deadlifts angama-50 nge-barbell elingana nesisindo somuntu ophakamisayo. Kunemijikelezo emi-3 isiyonke. |
| Isilo esibulalayo | Yenza ama-20 deadlifts akudala, ama-20 sumo deadlifts, nama-dumbbell lunges angama-20. Imizuliswano engu-4 isiyonke. |
| Iqiniso kuze kube sekufeni | Yenza iladi kusuka kokuphindaphindwayo okungu-1 kuye kokungu-20 kokudonswa kubha kanye neziqhumane zakudala. |
