I-classic deadlift ene-barbell: inqubo yokwenza (ngevidiyo) * Isiphambano

I-classic barbell deadlift ingenye yezivivinyo eziyisisekelo futhi ezibaluleke kakhulu ekuqeqeshweni kweCrossFit. Ngokwezibalo, kuvame ukusetshenziselwa izakhiwo uma kuqhathaniswa nezinye izinto zokuphakamisa izinsimbi. Kukulesi sivivinyo lapho abaqalayo ku-crossfit bethulwa khona ku-barbell. Ngakho-ke, inqubo yokwenza i-classic deadlift iyisisekelo solwazi lwakho namakhono akho ku-CrossFit, okufanele wonke umgijimi ayifunde.

Ngakho-ke, namuhla sizokhuluma ngezici ezilandelayo ze-classic deadlift:

Ihluke kanjani kweRomania ne-sumo?
Yimiphi imisipha esebenzayo?
Ake sibhekisise inqubo yokwenza.
Ake sihlaziye amaphutha ajwayelekile wabaqalayo.

Kwehluke kanjani ekudonselweni eRomania naseSumo?

Ake sibheke masishane umehluko phakathi kokuqothula okudala kanye nokubulawa kwabantu baseRomania kanye nesumo. Ngendlela, funda ngazo zonke izinhlobo zokubulawa kwabantu nge-barbell lapha.

I-Deadlift yaseRomania yenziwa ngokujwayelekile ngendlela efanayo, kepha ibuyela emuva ngqo kulo lonke uvivinyo. Ngakho-ke, umthwalo ngesikhathi sokuzivocavoca ikakhulukazi imisipha yangemuva - ikakhulukazi emuva engezansi.

Ukudonsa kukaSumo kwehlukile kwesimo esibanzi sakudala nokubambelela okuncane kubha. Lokhu kunikeza uhla olufushane lokunyakaza kwe-barbell kanye namandla okuphakamisa izinsimbi ezinkulu.

Yimiphi imisipha esebenza enguqulweni yakudala?

Okulandelayo, sizohlaziya ukuthi yimiphi imisipha esebenza ku-classic deadlift. Njengoba besesishilo, lokhu kungukuzivocavoca okuyisisekelo, hhayi iCrossFit kuphela, kepha nokwakha umzimba futhi kungenye yezindlela ezintathu zokuzivocavoca "zegolide" zabasubathi kanye nabezindaba bebhentshi kanye nezikwele ezine-barbell.

Imisipha elandelayo isebenza ngesikhathi sokuvivinya umzimba:

Emuva (isifunda se-lumbar sithola umthwalo okhiye);
Ama-biceps we-Hip;
Izinqe;
Ama-quadriceps afakiwe emsebenzini osevele usesigabeni sokugcina sokuzivocavoca.

Indlela yokuzivocavoca umzimba

Ngaphandle kokuthi i-classic deadlift ingukuvivinya okuyisisekelo futhi okuvame kakhulu phakathi kwabadlali be-crossfit, kuyisici esibuhlungu sanoma yikuphi okunzima. Okokuqala, umholi phakathi kwezimbangela zokulimala ngesikhathi sokubulawa yi-banal ukungagcini inqubo yokwenza lo msebenzi. Manje sizohlaziya inqubo ngezigaba ezi-3 zokunyakaza, sikubonise ividiyo yokuqeqesha enhle kakhulu, futhi sixoxe nangamaphutha ajwayelekile abasubathi be-novice.

Okokuqala, sincoma ukuthi uzijwayeze inqubo yokwenza i-classic deadlift kuvidiyo - iyasiza kakhulu. Sibheke!

Isikhundla sokuqala

Abantu abaningi bakhetha ukubeka isikhundla sokuqala lapho benza i-classic deadlift. Kodwa ngeze! Ngemuva kwakho konke, lesi yisigaba esibaluleke kakhulu esivivinyweni. Ngakho-ke, lokho esikunaka:

Izinyawo zifana ncamashi nobubanzi behlombe (noma zinciphile kancane), izinzwane ziyafana.
Ukubamba kufanele kube kubanzi kancane kunezinqulu (kubanzi ngokwanele ukuze izandla zakho zingabambeleli emilenzeni yakho ngesikhathi sokuzivocavoca). Uyacelwa ukuthi uqaphele ukuthi ibanga ukusuka maphakathi nentamo kuye kwesokunxele nakwesokudla kufanele lifane. Ngaphandle kwalokho, ngesikhathi sokuzivocavoca uzoholelwa ngapha nangapha!
Imilenze endaweni eyi-semi-squat - ukuqhosha ngokujule kakhulu akudingekile. (kepha njengenketho ongakwenza). Amadolo awadluli ngale kwe-barbell!
Ingemuva iqondile, amahlombe aqondile - lokhu kuyinto ebaluleke kakhuluokudingayo ukugxila kukho. Azikho izibopho, ukuhlanekezelwa nokunye okunjalo.
Sibheke ngqo phambi kwethu (asibheki phansi noma sikhuphuke kakhulu - kuyabethusa ukugoba ikhanda lakho kulokhu kuvivinya umzimba).

Naka ukubamba: ngaphezu kwenguqulo yakudala yokubamba - iqonde, ungasebenzisa futhi i-raznogo. Akukho ukuvumelana ngokusebenza nokuphepha kwale ndlela. Abanye abasubathi bakholelwa ukuthi iphephile futhi iyasiza ukubhekana nezisindo ezinkulu. Abanye bakholelwa ukuthi le yindlela ehlukumezayo futhi ifaka phakathi amathuba okulimala kwengalo noma okuthinta ukuma komgijimi ngendlela embi.

Amplitude of motion

Ngakho-ke, sithathe isikhundla esidingekayo: ama-pancake alenga, izibopho zisendaweni futhi sikulungele ukuqala. Ungasebenza kanjani kahle nge-deadlift yakudala? Ake sihlaziye isinyathelo sokuhamba ngesinyathelo:

Umthelela wokuqala futhi omkhulu wokuhamba kufanele ivele emilenzeni. Zizwe lokhu. Eqinisweni, kufanele uzame ukuma uqonde ngenkathi ugcina umhlane wakho uqondile namahlombe aqondile. Izandla zisetshenziswa njenge-barbell grips lutho ngaphezulu. Ungazami ukudonsa i-barbell ngezandla zakho - nakanjani uzogobisa umhlane wakho futhi ugobe amahlombe akho.

Ngaphezu kwalokho, lapho ibha icishe isondele emadolweni, ukunwetshwa kwangemuva nakho kuxhumene nokunyakaza kokuqala. Okusho ukuthi, uqhubeka nokwelula imilenze yakho ume futhi, ngokufana, uqale ukugoqa umhlane wakho emuva ongezansi - ngaleyo ndlela uqonde. Njengakuqala, izandla zisebenza kuphela njenge-barbell holder futhi awukwazi ukubasiza ukuthi benze lo msebenzi!

Uyacelwa uqaphele: ibha idlula ebangeni eliphansi ukusuka emlenzeni kulo lonke ukunyakaza, ngokoqobo icishe ukuyithinta. Akunakwenzeka neze ukumyisa kude emzimbeni!

Isikhundla sokugcina

Ngemuva kokuthi sikhuphule ibha ngentengo yemilenze yethu nangemuva, kufanele sibe sesimweni esiqondile ngomhlane oqondile. Ngaphezu kwalokho, uma siqhubeka nokuzivocavoca futhi ngokuthoba ibha phansi, senza ukunyakaza okufanayo ngokulandelana, kepha ngokushesha okukhulu. Akufanele ugxile enhlanganweni yokubuya, ngoba kuyabuhlungu. Wehlisa ibha ize ithinte phansi (uma lokhu kungenakwenziwa ejimini yakho, bese uyibeka ngaphansi kwamaphoyinti okuxhumana ne-pancake) bese uqala ukunyakaza futhi ngokujikeleza.

Ukunakwa: asikukhuthazi ukugcina ibha enesisindo phakathi nayo yonke indlela, ngaphandle kokuyihlisa!

Kufanele ume:

Kuqondile mpo (akukho ukuphambuka emuva noma phambili);
Izandla ezihambisana nomzimba endaweni enwetshiwe ngokugcwele;
Amahlombe kufanele asatshalaliswe ahlukaniswe;
Isinqe asibekiwe emuva.

Lapho wenza izakhiwo, akufuneki ukuphazamisa umjikelezo wokufa. Okusho ukuthi, uma wenza izikhathi eziyi-10, kungakuhle ukuthi ukwenze konke okungu-10, noma, uma kungabekezeleleki futhi wephule, bese ukuhlukanisa kube ngamanani abalulekile. Awudingi ukwenza isikhathi sokufa bese uphonsa - umphumela wokuzivocavoca okunjalo uyehla.

Amaphutha ajwayelekile wokwenza

Ngakho-ke, amaphutha aphezulu kunqubo yokwenza okufile okudala:

Isishayo sabo bonke abaqalayo ukubuyela emuva nxazonke. Ngenxa yalokhu, imizamo yokuphakamisa isisindo ngokunganaki izingalo, amahlombe nomhlane omncane, ngaphandle kokubandakanya imilenze kule nqubo.
Isikhundla Semilenze - Abantu abaningi bafaka izinyawo zabo zibanzi kakhulu. Umhlahlandlela wakho kufanele ukuthi kube ngu-1 kuphela ongangena ngokukhululeka phakathi kwezinyawo zakho futhi angabe esaba khona.
Ukuphonsa ikhanda emuva ngesikhathi sokuzivocavoca.
Ukukhulisa ngokuthumba isinqe. Lokho wukuthi, ekuqaleni, umgijimi uthatha ukhalo alubhekise emuva abuye emuva bese eqala ukunyakaza kokunwebeka ngomhlane. Kulokhu, sithola uhlobo lwe-hybrid yesitayela sakudala ngokulangazelela isiRomania, esingakudingi nakancane.
Futhi, isikhundla se-pelvis ngemuva kokuphakamisa i-barbell - udinga ukuvula kuze kube sekupheleni.