Deadlift: zimene minofu ntchito? Deadlift: momwe angachitire?

Vuto bodybuilder akatswiri pa funso la mtundu wanji zolimbitsa thupi ndi zothandiza kwambiri, limanena momveka bwino kuti deadlift lapansi. Kodi kuchita izo, zodziwika kokha kwa powerlifters akatswiri ndi mbadwa zolimbitsa pamoyo, popanda zomwe silingachite maphunziro kapena mpikisano. Koma chifukwa zosamvetsetseka, bodybuilders akuganiza kuti chovuta mawu kukhazikitsa luso ndi zolimbitsa zoopsa. Nthawiyi, kukhazikitsa deadlift amafuna maphunziro ena ndipo kwambiri a chidziwitso, koma zinthu oyamba.

Kodi akadali ndicho zochita?

Deadlift ndi chimodzi cha Zochita zovuta kwambiri yambiri onse akatswiri ndi ankachita masewera. Komabe ngakhale zovuta kukhazikitsa, ndi Tisanyalanyaze, chifukwa mmodzi wa yabwino kwambiri mwamsanga nyumba minofu pafupifupi thupi lonse, ndipo m'malo deadlifts osati pofuna ena sitingakhoze, chifukwa chomwecho kulibe. Nanga uyu ndi deadlift zimene minofu akugwira ntchito ndi wotani katundu analandira? Apa pali chimene mafunso kumvetsa kwa oyamba ndi Amateurs kuti zotsatira kuyembekezera kwa womberani.

Mfundo

Deadlift ndi masewera olimbitsa thupi zofunikira zonse minofu ya miyendo, ndi kumbuyo. Kuchita lili ntchito kuvomerezedwa barbells, dumbbells kapena Trap-khosi. Species izi zolimbitsa zofunika kwambiri, koma iwo amathamanga onse pa zoyenda limodzi: ndi miyendo kuwala kupinda pa mawondo ake ndi ndingaliro pang'ono thupi patsogolo thupi, atanyamula ndodo khosi ndiponso kupulumutsa zachilengedwe lumbar thandizo (otsalawo kumbuyo pa nthawi yomweyo ayenera kukhala mwamtheradi lathyathyathya), auka wothamanga ndipo kudzatha.

Njira iyi ndi mbali ya gulu waukulu powerlifting amalanga, pamodzi ndi squat ndi benchi atolankhani. deadlift thunthu ndi chotero kuti onse musculature okonzeka umakula pamene kunyamula zitsulo, ndipo mu thupi kubwerera ku malo ake apachiyambi.

Kodi kulabadira?

Ataganiza kuti monga maphunziro zovuta zake deadlift, muyenera kuphunzira mfundo zingapo zofunika. chidwi ziperekedwe kusankha nsapato, njira wangwiro - zolimba atakhala pa chitsanzo phazi ndi lathyathyathya ndi zidendene linafalitsidwa kwambiri, kuti ndi wochindikala chidendene sayenera upambana 1 cm (mwamtheradi popanda spikes). Ndi zofunika kuti nsapato ichi ntchito yokhayo yotumikira maphunziro, kuyambira nthawi zonse avale opunduka miyendo m'dera chala. Zimenezi zingachititse udindo pachithunzichi phazi pa thupi, zala zako adzayamba kudzakhala mtendere zofunika, tingayambe choipa kumbuyo m'munsi.

Mfundo yachiwiri amene ndi osayenera - ichi ndi nsinga zolondola, ayenera kukhala mzere wolunjika. Raznohvat ayenera kugwiritsidwa ntchito pa mpikisano, chifukwa n'zotheka kukatenga ndi kugwira kulemera zambiri. Ngati inu ntchito maburashi osiyana malo ojambula nthawi zonse otchedwa makokedwe mu msana ndi zosavuta choipa. Ndi manja ofooka kuti ntchito fixation wa ndodo carpal wachikopa. Zonse izi ndi zofunika kwambiri monga maziko deadlift sakuphatikizapo kukhazikitsa olondola a njira, koma kusankha zida, omwe ali ndi tanthauzo lofanana.

mitundu Deadlift ndi kusiyana

Monga kwambiri zokambirana, ndi deadlift ali mitundu angapo. Kuweta zonse zinayi, koma ndiribe lingaliro Mvetsani bwino zimene minofu akugwira ntchito deadlift a mtundu makamaka, muyenera kudziwa ndi ndondomeko ya ntchito yawo. The mitundu ikuluikulu ya samatha monga chakale, Romania, sumo ndi samatha-Trap ntchito khosi.

Baibulo tingachipeze powerenga ndi Sumo anapangidwa ndi squat, koma ndi chiphunzitso chosiyana wa miyendo. Mu chimake choyamba, phazi anaika mu kufanana pa mtunda osapitirira m'lifupi mapewa padera. Cholinga sumo mwendo malo osiyana pang'ono phazi kuti zinatumizidwa mu dzanja, ndipo mtunda wa pakati pawo ndi mmene onse mapewa.

chidwi ndi njira inanso - chi Romania deadlift. Amene minofu ntchito pamene anaphedwa, mukudziwa akatswiri okha amene amatha kubweretsa zipangizo zamakono kuti automatism lapansi. Kuchokera zosinthika chakale Romania chilakolako kusiyanitsa mfundo ziwiri zofunika - ndi zing'onozing'ono zosiyanasiyana za kayendedwe ndi ofukula mwamtheradi malo ndi kulephera kuyenda shins pa njira lonse. Ndipo otsiriza njira - kugwiritsa ntchito Trap-khosi. Kusiyana komwe kulipo ndi ntchito imeneyi kwambiri Trap-khosi.

Baibulo tingachipeze powerenga

Classic view wa samatha amachitidwa pa chiphunzitso yopapatiza wa miyendo, iwo ayenera pafupifupi kukhudza khosi la mowa. Katundu waukulu imagwera pa nsana wake ndi miyendo zimakhudzidwa kukhazikitsa yekha siteji koyamba zochita - pamene "Kulephera" wa mowa. Mtundu wa masewera olimbitsa thupi ndi yoyenera zambiri othamanga ndi lalifupi (wachibale kwa thupi lonse) manja ndi ofooka ntchafu minofu.

mbali anatomical dongosolo thupi ndi zimakhudza mwachindunji pa ntchito zida, manja ofooka ndi zala lalifupi sangathe kugwira kwambiri kulemera. Koma vuto ili anathana ndi thandizo zida nsinga wapadera "Nyumbayi" - ndi phalanx ya chala ayenera pabwino mwachindunji m'munsimu zala zina phalanges. Ngati nsinga ndi ofooka, ngakhale ndi njira imeneyi, ndi bwino kugwiritsa ntchito mbedza kapena ndodo. Pofuna kupewa amalowetsa mwa kapamwamba ndi cholinga akukonzekera mu manja anu othamanga ntchito malamba carpal, koma pa thupi, monga mpikisano sikuloledwa.

Adaponya "sumo"

Staging mapazi pamene akuchita samatha "sumo" akutikumbutsa sumo mochititsa zofunika - mapazi adzaikidwe kotero ambiri mapazi, m'malo masokosi inali pafupi zotheka zikondamoyo (angapo masentimita) ndi pang'ono anatembenuka pambali. Zimenezi mapazi ayenera anakhalabe pa kukhazikitsa mbali zonse zochita, kumbuyo ayenera kukhala ndi udindo mlingo. Mtundu wa samatha ndi abwino kwambiri chifukwa othamanga amene bwino anayamba kubwerera minofu chotero yakusatetezeka mikono yaitali. Katundu waukulu njira imeneyi imagwera pa minofu ya ntchafu. Kuti njira ya mbali anatomical thupi ndi kukhala wokondwa mwachindunji pa zimene minofu akugwira ntchito deadlift lapansi.

Deadlift ndi Trap-stamped

Kumbali ya kukhazikitsa luso, mtundu wa masewera olimbitsa thupi amachita ndodo chakale si wosiyana, kupatula mtundu wapadera wa khosi, amene akutsitsa bala zosavuta. Ndi ndi chipolopolo ichi ndi kuthamanga "opepuka" deadlift. Amene minofu akugwira ntchito mu buku ili? Ili ndi funso kwa osadziwa mu mokoma zida masewera. Katundu kwambiri pamene akuchita mtundu uwu wa zosagwiritsa amkoka kumbuyo minofu (msana ataweramuka, minofu latissimus ndi onse pamwamba), forearm, glutes ndi adductors ntchafu.

Romania chibaba

Pakuti kukhazikitsidwa kwa malo choyambirira muyenera pafupi zotheka kuti abwere ku bala la mowa, kotero kuti chagona pa tibia (pafupifupi wokhudza mapazi). mapazi awo phewa-m'lifupi padera kapena pang'ono mapazi onse ayenera kufanana kwa mnzake (safuna atumiza masokosi mu dzanja).

Kumvetsa khosi chotheratu mwachizolowezi (kumbuyo kwa dzanja la palokha, ndi kanjedza ayenera kufalitsidwa kwa thupi). Mtunda pakati maburashi ayenera zikuluzikulu pang'ono kuposa m'lifupi mapewa. Elbows ayenera pang'ono ndichotse, kumbuyo molunjika monga ngati msana ndi amodzi kachingwe, masamba phewa yafupika, ndi pa ntchito a zochotsa lonse (kuchokera pansi pamwamba pake womberani), udindo wa kumbuyo ndi phewa masamba ayenera kusinthidwa.

Pamene kutukula barbell kumbuyo akhale lathyathyathya popanda nazo ndi deflections. Kulera mowa, muyenera agwirizane ku malo ofukula - ndi malo pachiyambi.

Kuthandiza pamwamba, beseni ayenera anagonjera pasadakhale kuti akhali mosamalitsa choimirira. Izi zachitika nthawi iliyonse pamene ukuimirira, thupi lonse ndi mantha, ndi masamba ndi kuchepetsedwa. Komanso, kusiya zikutsatiridwa udindo wa masamba, ndi imodzi flexes kumbuyo sindinga mupeŵe mafupa a chiuno m'mbuyo (tilting ndi Anabweza ayenera idzachitika synchronously, ndipo Mulimonsemo osati sequentially). Pamene inu ngodya kumbuyo akhale ndi kuchimwa kwa. Pa mfundo wotsikitsitsa sikutheka kuwatchinjiriza kumbuyo ndi kumbuyo Ntchafu ayenera anamva amphamvu pazipita minofu kukungika.

Tiyenera kukweza kapamwamba kudzera hamstring. Kutalika pazipita kuwuka projectile - pang'ono pamwamba pa bondo (kapena pakati pa ntchafu). Pamene kukweza ndodo kuyenera pamodzi miyendo m'munsi vertically (kwambiri miyendo), ndipo thupi ankatembenukira kumbuyo, motero ayenera ndichotse pa maondo m'chiuno. Zimfundo phazi sayenera wopindidwa, ndi maondo aonekere. Nkofunika kumayambiriro kwa chitunda kupita bwino popanda ikugwedezeka. njira yoyenera chinsinsi zolimbitsa thupi umenewu uli likutukuka, ayenera ankayesetsa miyendo osati kumbuyo kwanu. mapazi akhale ngati kutsatira pansi, ndi kukwera, m'pofunika kukankha mmbuyo pansi. Pankhaniyi, kumbuyo satopa.

Kutsitsa kapamwamba ikuchitika zipangizo chomwecho. Manja musati kuwongoka, mabondo anu pang'ono wopindidwa, ndiponso kukhalabe choncho panthawi kuweramira ndi (kupinda iwo sanalinso ofunikira). Ndizo zonse ndi deadlift. Amene minofu ntchito pamene munthu mwa njira? Ilo liri funso chidwi novice bodybuilders. Ndipo yankho lake ndi losavuta, ndi m'chiuno, matako ndi kumbuyo, ochepa pa chimake kutsimikizira likusuntha pang'ono.

Health Zoopsa

Kuchita deadlifting luso amafuna mwatsatanetsatane pa gawo lirilonse ndi chitetezo, kuyambira ntchito yonseyi ndi chimodzi mwa zoopsa kwambiri. Spondylolisthesis, lumbago, msana chophukacho, ndinazembera litayamba - uyu si ndandanda ya zotsatira zotheka, zoopsa aliyense anakumana ndi kale akhoza zokha anamvera.

chidwi ziperekedwe kwa zinthu kumbuyo: ngati kwambiri kuchimwa m'dera lumbar ndi nazo ya katundu msana ndi chinawonjezeka ndi ichi, nayenso, kungachititse kuti onse a choipa msana. Pakuti olimba ndi othamanga m'munsi kumbuyo analimbikitsa katundu zamijaha lamba, ndi pamaso pa matenda alionse msana ambiri amakana kudzapereka postural adaponya.

Chitani ndi zovuta ndi oopsa, ndi pamaso kuchita kufunika kuti kwambiri kudziŵana ndi luso kulibweretsa ku ungwiro. Ndipo pambuyo kuti tikamanena ponena kuti: "Inetu momwe ndi chimene minofu akugwira ntchito deadlift," ndipo molimba mtima monga mu zolimbitsa thupi pulogalamu wanu.