Deadlift - mefuta, litlamorao, liphoso tse atileng haholo

Likahare tse netefalitsoeng

Deadlifts ke boikoetliso boo baatlelete ba fokolang ba bo etsang. Ho sa tsotellehe likhang tse ngata, ho molemo ho ikholisa ka eona, hobane e tlisa melemo e mengata. Lekola mokhoa oa ho etsa "deadlift" hantle le hore na u ka fihlela eng ka eona.

Deadlifts ke e 'ngoe ea boikoetliso bo lokelang ho theha motheo oa merero ea hau ea koetliso. Haeba e etsoa ka nepo, ha e bake likotsi tse tebileng ho hang. Ntho e ka sehloohong ke ho ithuta mokhoa ona le ho latela litlhahiso - feela ka nako eo e khona ho fana ka liphello tse tsotehang.

Ho shoa ka maoto a otlolohileng

Haeba u batla ho matlafatsa lirope tsa hau, li-deadlifts maotong a otlolohileng li buelloa. Boikoetliso bona bo bonahala bo le bonolo feela ho bo etsa. Katleho ea eona e itšetlehile haholo ka lintlha, ke ka lebaka leo ho leng bohlokoa ho latela melao e sebetsang.

Ha u etsa boikoetliso ba ho qetela, sepheo sa hau sa mantlha e lokela ho ba boleng ba boikoetliso, eseng palo ea ho pheta-pheta ho etsoang. Ntho ea bohlokoa ea "deadlift" ke ho phahamisa boima fatše ka mela e otlolohileng ha u ntse u boloka mokokotlo oa hau o otlolohile. Ho bohlokoa hore mahetla a huleloe morao.

Ha ho tluoa tabeng ea li-deadlifts, mokhoa ona o shebane le melao-motheo e seng mekae e ka tlase. Ka ho latela litlhahiso, u tla finyella liphello tse khotsofatsang ntle le ho ipeha kotsing ea likotsi.

1. Boloka maoto a hao ka bophara ba noka. Menoana ea maoto e lokela ho hlahella hanyenyane holim'a bar.
2. Tšoara barbell ka matsoho a hao kaofela (o shebane le ka pele) - sebaka sa bona se lokela ho ba sephara ho feta mahetla.
3. Inhale 'me u sekamele pele, u phunya mahetla a hau.
4. Phahamisa boima ba 'mele ha u ntse u boloka mokokotlo oa hao le maoto a otlolohile.
5. Tšoara boima ba metsotsoana ea 2-3, exhale, ebe u e khutlisetsa fatše ka bonolo.

Etsa ho pheta-pheta ha 10-20 ea deadlift ka sete e le 'ngoe - ho boloka mokhoa o nepahetseng.

Zbona hape: Ho ikoetlisa ka barbell - ho etsa joang ho tlisa litholoana?

sumo deadlift

Mofuta ona oa "deadlift" o fapane le oa khale haholo-holo ka boemo ba maoto. Phetolelong ea sumo, maoto a arotsoe ka bophara, 'me matsoho a tšoarang bar a behoa moleng oa mahetla, pakeng tsa maoto. Deadlift sumo e lumella ho ameha ho hoholo ha li-quadriceps le li-adductors tsa serope. Ka lehlakoreng le leng, mesifa ea morao e phetha karolo e nyenyane.

1. Ema maoto a hao a arohane ka bophara ka pel'a barbell, maoto a hao a lebisitse ka ntle. Mangole a seke a supa ka hare.
2. Otlolla mokokotlo oa hau 'me u sekamise 'mele oa hau ka likhato tse 45. Tšoara barbell ka matsoho a hao a arohaneng ka bophara ba mahetla. Hlooho e lokela ho lumellana le 'mele.
3. Ho phefumoloha ho bohlokoa ho deadlift sumo. Inhale, koala abs ea hau 'me u phahamisetse "barbell" bophahamong ba maoto a hau a tlase. Emisa metsotsoana e 2-3.
4. Phefumoloha 'me butle-butle u khutle ho tloha moo u qalang teng. Otlolla letheka le mangole hanyenyane. Ka bonolo beha barbell fatše.

Hape hlahloba: Koetliso ea morao - ke eng?

Ho bolaoa ha Romania

Molao-motheo oa boikoetliso o tšoana le oa maoto a otlolohileng. 'Me tabeng ena, ho bohlokoa ho etsa makhetlo a mabeli kapa ho feta ka letoto. Phapang lipakeng tsa leoto le otlolohileng le bolaeang le leoto le otlolohileng la Romania ke hore:

1. ho "deathlift" ea khale, mangole a otlolohile haholo - a ka kobeha hanyane ha a phahamisa boima ba 'mele, ha mofuta oa Seromania boikoetliso bo etsoa ka mangole a kobehileng,
2. ka mofuta oa khale, "barbell" e beoa fatše, 'me phetolelong ea Seromania e lula e ts'oara ka linako tsohle ho fihlela qetellong ea letoto,
3. ka Seromania deadlift bar e ka phahamisoa ho tloha sethaleng, ka classic feela ho tloha fatše.

Mokhoa oa Deadlift ka mokhoa oa Seromania e ile ea fumana balateli ba bangata ka lebaka la metsamao e fanang ka bolokolohi bo bongata.

1. Tsamaea ho ea ho barbell e le hore u eme bohareng pakeng tsa meroalo.
2. Koba fatše ka mokokotlo oa hao o otlolohile ho etsa deadlift e nepahetseng 'me u boloke mangole a hao a kobile hanyenyane.
3. Ho ts'oara ho deadlift e lokela ho ba ho ts'oara, kahoo ka menoana e supang tlase.
4. Ho hema, joale, ha u ntse u otlolla mokokotlo oa hao 'me u khumama mangole hanyenyane, phahamisa barbell.
5. Exhale 'me ka bonolo u theole barbell, empa u se ke ua beha bar fatše. Pheta boikoetliso.

Etsa bonnete ba ho bala: Ho ikoetlisa lapeng - mokhoa o sireletsehileng oa ho ikoetlisa

Deadlift ka leoto le le leng

Boikoetliso bo thata ho feta mofuta oa khale. Leha ho le joalo, u ka etsa qeto ena ntle le moroalo. Boikoetliso bo kenyelletsa mesifa ea biceps, gluteal le rectus abdominis. Mokhoa oa ho etsa hore leoto le le leng le felisoe?

1. Ema u otlolohile maoto a hao a le haufi 'me matsoho a hao a leketlile 'meleng oa hau. Mokokotlo o lula o otlolohile 'me mangole a kobehile hanyenyane.
2. Inhale, ebe u khutlisetsa letheka la hau morao, u lebise torso ea hau pele, 'me u phahamise leoto le le leng morao. Lula sebakeng sena ka ho otlolla leoto le phahamisitsoeng. Ka leoto le le leng la deadlift, hlooho e lokela ho lula e lumellana le mokokotlo.
3. Khutlela sebakeng sa ho qala ha u ntse u hema butle.
4. Etsa makhetlo a 10, ebe u fetola leoto.

Mofuta ona oa "deadlift" o ka etsoa ka li-dumbbells. Leha ho le joalo, ba qalang ba lokela ho leka ho ikoetlisa ntle le lisebelisoa pele. Ntle le moo, ke mohopolo o motle oa ho o etsa home deadlift. Ho ka sebelisoa libotlolo tsa metsi sebakeng sa li-dumbbells.

Lekola: Mokhoa oa ho ikoetlisa lapeng ka li-dumbbells?

Deadlift - liphoso

Deadlifts ke boikoetliso bo bonahalang bo le bonolo. Leha ho le joalo, e hlile e hloka ho nepahala. Liphoso leha e le life li ka etsa hore batho ba bolaoe likotsi tse sa thabiseng ho e-na le liphello tse ntle.

Liphoso tse atileng haholo tsa deadlift li kenyelletsa:

1. ka morao - boikoetlisong bona, mahare a mahetla a tlameha ho huleloa fatše 'me mokokotlo o otlolohe,
2. ho tsitsisa mokokotlo ka mor'a ho tšoara li-dumbbells - ho beha mokokotlo le ho sutumetsa letheka ho lokela ho etsahala pele ho phunya torso le ho e boloka e ntse e tsoela pele,
3. ho beha letheka joalo ka squat - ho deadlift, letheka le tlameha ho ba holimo ho feta mangole (u ke ke ua etsa squat e feletseng),
4. ho ts'oara li-barbell ka ho fapanyetsana - ho ts'oara hantle ka ho fetisisa ke ho ts'oara (menoana e shebileng tlase),
5. hip hyperextension - ho deadlift, letheka le lokela ho sutumelloa pele, empa le lule le tsamaisana le 'mele oohle;
6. pele, sebetsa letheka ha u ntse u phahamisa barbell - ho otlolla mangole, ho tsamaisa letheka le ho sebetsa ka morao ho lokela ho etsoa ka nako e le 'ngoe ha u phahamisa mojaro.

Lefu le bohloko ba mokokotlo

Koetliso ea Deadlift e ntlafatsa boemo ba sebopeho sa mesifa ea masapo. Re tla fokotsa kotsi ea bohloko ba lumbar lesapo la mokokotlo. Leha ho le joalo, tlhokomelo e khethehileng e lokela ho nkoa tabeng ea mafu le maloetse a mokokotlo.

Deadlift le hyperlordosis

Boikoetliso bo tla baka bohloko ho batho ba nang le hyperlordosis, ke hore, lumbar lordosis e tebile. Boemo bona bo khetholloa ke bofokoli ba marako, mpa, le mesifa ea li-biceps tsa serope, le ho khutsufala ha mesifa ea quadriceps le extensor ea mokokotlo.

Ka lebaka leo, mesifa e meng, ho kopanyelletsa le lumbar extensor, e imetsoe haholo ha e phahamisa sebakeng se bolaeang. Khatello ea lesapo la mokokotlo le eona ea eketseha. Ka hona, ha re batla ho etsa li-deadlifts, 'me lordosis e matla e e thibela, ho molemo ho buisana le mokoetlisi oa botho ea tšoanelehang tšimong ea physiotherapy.

Deadlift le scoliosis

Scoliosis ke lefu le sitisang ho leka-lekana pakeng tsa mosebetsi oa mesifa mahlakoreng ka bobeli a mokokotlo. Ka hona, ho ikoetlisa sebakeng sa boikoetliso tabeng ea scoliosis ha ho kenyeletse li-deadlifts tse laelang mokokotlo oa axially. Ntho e eketsehileng e amang bobe phello ya lefu la mokokotlo ka scoliosis ho na le moroalo o phahameng - ha o khothalletsoe bakeng sa boemo bona.

Deadlift le discopathy

Ka lebaka la moroalo le boitlamo ba ho sebelisa lihlopha tse ngata tsa mesifa, batho ba nang le likotsi tsa mokokotlo le bona ba lokela ho tela ka li-deadlifts. Tsena li kenyelletsa sciatica le discopathy. Kotsi ea kotsi e ntseng e mpefala ha u etsa sefofane se shoeleng e phahame haholo.

Bala hape: Joang Ho Felisa Bohloko ba Morao? TOP 5 boikoetliso bakeng sa lesapo la mokokotlo le phetseng hantle

Deadlift - liphello

Ho na le mabaka a mangata a ho bolaea. Mokhoa o nepahetseng o fa mofuta ona oa boikoetliso melemo e mengata:

1. e sebetsa ka litsela tse ngata - li-deadlifts ha li tsepamise maikutlo feela ho matlafatsa li-extensors kapa mesifa ea biceps ea lirope (tabeng ea li-deadlifts maotong a otlolohileng), empa hape le ho matlafatsa mesifa ea latissimus, mesifa ea gluteal esita le mesifa ea mpa;
2. Romanian deadlift ho phaella moo ho matlafatsa hamstrings ea marako;
3. e thusa ho fokotsa mafura a 'mele - e eketsa litšenyehelo tsa matla, ka lebaka leo u ka finyellang khaello ea matla ka potlako.

Ke mohopolo o motle ho kenyelletsa li-deadlift leanong la hau la koetliso. Haeba u tseba mokhoa o nepahetseng, boikoetliso bo tla ba le melemo e mengata - ho kenyelletsa le melemo ea bophelo bo botle.

Litaba tse tsoang sebakeng sa marang-rang medTvoiLokony li reretsoe ho ntlafatsa, eseng ho nkela sebaka, kamano pakeng tsa Mosebelisi oa Webosaete le ngaka ea hae. Sebaka sa Marang-rang se etselitsoe merero ea tlhahisoleseling le thuto feela. Pele u latela tsebo ea setsebi, haholo-holo keletso ea bongaka, e fumanehang ho Websaete ea rona, u tlameha ho buisana le ngaka. Mookameli ha a jare liphello leha e le life tse bakoang ke tšebeliso ea boitsebiso bo hlahang Websaeteng.