Deadlift: lokho imisipha ukuba isebenze kodwa? Deadlift: indlela yokwenza?

Cishe zonke bodybuilder professional, ku umbuzo onjani ukuzivocavoca ephumelela kunazo, uthi ngokucacile ukuthi deadlift. Indlela ukukwenza, eyaziwa kuphela powerlifters professional, kungcono umsebenzi lwabo lwendabuko eziyisendlalelo, okungaphandle kwazo ke Awukwazi ukwenza noma yikuphi ukuqeqeshwa noma umncintiswano. Kodwa ngasizathu simbe ofuna ukuphumela obala, bodybuilders assigned ke enzima ngokuya ubuchwepheshe ukuqaliswa kanye nokuzivocavoca esibuhlungu. Phakathi naleso sikhathi, ukuqaliswa kwe-deadlift sidzinga ukuqeqeshwa eziningi ulwazi, kodwa izinto zokuqala kuqala.

Kuyini namanje okushiwo umsebenzi?

Deadlift ubhekwa izivivinyo nzima kakhulu sawo esiningi, kokubili professional ne amateur. Nokho, naphezu kobunzima yinkimbinkimbi ukuqaliswa, ke akufanele neze kushaywe indiva, ngoba ingenye eliphumelela kakhulu esheshayo yokwakha kwemisipha cishe wonke umzimba, futhi esikhundleni deadlifts akekho omunye umsebenzi bengayi, ngoba kuyafana ayikho. Ngakho-ke yini leli deadlift lokho imisipha abasebenza nokuthi uluhlobo luni umthwalo etholwe? Nakhu imibuzo kufanele ukuziqonda Wabasaqalayo kanye nayizimfundamakhwela ukuze uthole umphumela kulindeleke kusukela umsebenzi.

Highlights

Deadlift kuyinto umsebenzi eyisisekelo zonke imisipha imilenze, futhi emuva. Buciko ubonelela ukusetshenziswa esiyisibopho barbells, dumbbells noma Trap-entanyeni. Lesitshalo lokhu umsebenzi eziyisisekelo ngaphezulu, kodwa bonke run on okukodwa: lemilenze ukukhanya eguqa emadolweni futhi ukuthambekela kancane emzimbeni umzimba phambili, ubambe entanyeni induku nasekusindiseni ukusekelwa lumbar yemvelo (lonke emuva ngesikhathi esifanayo kumelwe baqiniseke flat), likhuphuka umsubathi kuyalungiswa.

Lokhu kuyingxenye iqembu main Powerlifting eyala, kanye cindezela ezimfushane kanye ebhentshini. anatomy deadlift kuwukuthi yonke ezicutshini ifakwe buyaqina lapho nokuphakamisa izinsimbi, futhi ukubuya umzimba isikhundla yayo yasekuqaleni.

Yini okufanele banake?

Njengoba yanquma ukufaka ekuqeqesheni neziyinkimbinkimbi deadlift, kudingeka ufunde amaphuzu ambalwa ezibalulekile. Ngokukhethekile kufanele kukhokhelwe ukukhethwa izicathulo, inketho ephelele - Friend ehlezi imodeli unyawo nge flat kanye ematheni okubanzi, okungukuthi Uhlonze lwalo esithendeni kumele singeqi 1 cm (ngokuphelele ngaphandle spikes). Kuyinto efiselekayo ukuthi lokhu isihlangu isetshenziswa kuphela ukuqeqeshwa, kusukela njalo bafake unyawo sikhubazekile endaweni uzwane. Lokhu kungadala i-isikhundla engalungile unyawo ngesikhathi umsebenzi, izinzwane zakho uzovuka futhi kuyoba khona ukuzinza kudingekile, okungaholela ukulimala ngemuva aphansi.

Iphuzu lesibili ukuthi idinga ukunakwa - lena isango lesifanele, kufanele kube umugqa oqondile. Raznohvat kumele kusetshenziswe ngesikhathi soMqhudelwano, kusukela kungenzeka sithathe bese ubamba isisindo okuningi. Uma usebenzisa ezahlukene emabhulashini isikhundla sawo esiningi uhlale torque engu okuthiwa yomgogodla futhi ubungozi bokulimala iyakhula. Nge izandla ezibuthakathaka ukuze usetshenziselwe nenkanuko edlulele kwentonga ka carpal wayibhinca. Konke lokhu kubaluleke kakhulu njengoba deadlift isisekelo abahlanganisi kwaphela ukuqaliswa efanele inqubo, kodwa kokokusebenza, okuyinto kunencazelo efanayo.

izinhlobonhlobo Deadlift nokuhlukile

Njengoba iningi izivivinyo, i-deadlift has izinhlobo eziningana. Eyisisekelo zonke ezine, kodwa abe umbono ocacile ngalokho okwenzekayo imisipha abasebenza ngesikhathi deadlift uhlobo oluthile, odinga ukukwazi butholakala enqubweni eyinkimbinkimbi yokuthela ukusebenza kwabo. Izinhlobo ezinkulu traction zihlanganisa classical, isiRomania sumo kanye traction-Trap usebenzisa entanyeni.

I version zakudala futhi Sumo zakhiwe ezimfushane, kodwa nge ekwakhiweni ezahlukene imilenze. Ngo samuntu lokuqala, unyawo ukubeka parallel buqamama ayibi ngaphezu kuka ububanzi emahlombe ngaphandle. Iphuzu sumo umlenze isikhundla ukuhluka unyawo ukuze kuqashwe ngesandla, ibanga elibahlukanisile kuyinto emahlombe kakhulu abaningi.

Enye ezithakazelisayo - a deadlift Romanian. Yikuphi imisipha abasebenza lapho uyabulawa, ukwazi ochwepheshe kuphela okwazi ukukuletha ubuchwepheshe kuya automatism. Kusukela okufana classical izifiso Romanian ukuhlukanisa amaphuzu amabili abalulekile - iyona uhla ezincane motion futhi ngokuphelele mpo isikhundla baxhashazwe shins phakathi lonke indlela. Futhi inketho yokugcina - usebenzisa Trap-entanyeni. Umehluko nje ukuthi ukusetshenziswa kwalesi kakhulu Trap-entanyeni.

I version zakudala

Okubukwa Njengokwakuqala traction olwenziwa ekwakhiweni emincane imilenze, kufanele cishe uthinte entanyeni ibha. Umthwalo oyinhloko uwela emhlane wakhe futhi imilenze zinengxenye ukuqaliswa kuphela esigabeni sokuqala ekusebenziseni - lapho "ukwehluleka" kwebha. Lolu hlobo umsebenzi kuyafaneleka okwengeziwe kubagijimi nge emifushane (isihlobo ukuba wonke umzimba) izingalo kanye nemisipha ethangeni ababuthakathaka.

izici yokwakheka ekwakhekeni nasekumeni komzimba nethonya eliqondile ukusebenza imishini, izandla ezibuthakathaka neminwe iDemo abakwazi ukubamba eziningi isisindo. Kodwa le nkinga isixazululekile ngosizo imishini isango ekhethekile "enqabeni" - a ndlela yokuhlasela yokuhlanganisa izihlangu we isithupha kufanele kubekwe ngokuqondile ngaphansi kwezinye iminwe phalanges. Uma isango singenamandla, ngisho namaphuzu nale nqubo, kungcono ukusebenzisa izingwegwe noma izinduku. Ukuvimbela ilele kubha futhi ngenhloso kokulilungisa ezandleni zakho abasubathi ukusebenzisa amabhande carpal, kodwa ngesikhathi umsebenzi kuphela, njengoba mncintiswano akuvunyelwe.

Thrust "sumo"

Okuzobe kudlalelwa izinyawo lapho enza traction "sumo" isikhumbuza sumo sokuma eziyisisekelo - izinyawo kufanele ibekwe kabanzi ukuze izinyawo, kunalokho amasokisi atholiwe eduze ngangokunokwenzeka ukuze pancake (ezimbalwa amasentimitha) futhi kancane waphendukela eceleni. Lokhu kuma kokungathathi izinyawo kufanele kugcinwe ngesikhathi ukuqaliswa zonke izigaba umsebenzi, ngemuva kufanele balondoloze isikhundla ezingeni. Lolu hlobo traction kuyinto ekahle labo abasubathi abaye kabi ezenzeka emuva imisipha futhi ngaleyo ndlela uhlasela izingalo eside. Umthwalo oyinhloko nale nqubo uwela phezu imisipha kwamathanga. Lokho amasu izici yokwakheka komzimba kanye nethonya eliqondile kulokho imisipha abasebenza ngesikhathi deadlift.

Deadlift nge Trap-wanyathela

Ngokuya ubuchwepheshe ukuqaliswa, lolu hlobo umsebenzi owenza induku classical alihlukile, ngaphandle uhlobo olukhethekile entanyeni, okuyothi wehlise ibha lula kakhulu. Kungenxa nalesi igobolondo futhi egijima "engasindi" deadlift. Yikuphi imisipha abasebenza kule nguqulo? Lona umbuzo for the lutho e ezicashile imishini ezemidlalo. Umthwalo enkulu lapho enza lolu hlobo ngamandla, udonsa emuva imisipha (emgogodleni Ehlala, imisipha latissimus nazo zonke phezulu), ibhodi lemisindo, glutes futhi adductors kwamathanga.

ukunxanela Romanian

Ukuze kwemukelwa isikhundla sokuqala kudingeka eduze ngangokunokwenzeka ukuza bar bar, ukuze kuthé phezu tibia (cishe ngokuthinta izinyawo). Izinyawo zabo emahlombe-ububanzi ngaphandle noma kancane izinyawo ebanzi kufanele kube parallel nomunye (akudingeki ukuba phaka amasokisi esandleni).

Uyakuqonda entanyeni kuheleza evamile (yesandla ngawodwana, entendeni kumele efakwe emzimbeni). Ibanga phakathi emabhulashini kufanele kube ukuba likhudlwana kune-ububanzi emahlombe. Izindololwane kufanele kancane agobile, emuva ngqo sengathi yomgogodla kuyinto wayibhinca esinqunyiwe, izindwani ehlombe kuyehla, kanti ngesikhathi ukusebenza lonke ephakamisa (kusukela phansi kuya phezulu umsebenzi), isikhundla emuva nesiphanga izindwani kufanele zishintshwe.

Lapho ephakamisa ngemuva barbell kufanele ahlale flat ngaphandle ukuqoqa kanye deflections. Ukukhulisa bar, kudingeka qondanisa emuva ime mpo - kungcono esikhundleni sazo sokuqala.

Rising kuya phezulu, nomcengezi kufanele ahanjiswe kusengaphambili ukuze emuva kwakusekelwe ezizathwini mpo. Lokhu kwenziwa njalo wenza bavuke, wonke umzimba kumele kube esishubile, futhi izindwani ziyancipha. Ngaphezu kwalokho, kokushiya ingashintshiwe isikhundla izindwani, futhi kanyekanye flexes emuva Cant, kanjalo ugweme ukhalo emuva (tilting futhi sokuhoxisa kufanele sigcwaliswe synchronously, futhi noma kunjalo hhayi ngokulandelana). Lapho ihologramu yakho emuva kufanele uhlale kuka. Ngesikhathi iphuzu aphansi akunakwenzeka elizofinyezwa umhlane ngemuva kwamathanga kufanele wazizwa eqinile esiphezulu imisipha ukungezwani.

Sidinga ukukhulisa ibha ngemizamo imisipha. Ukuphakama esiphezulu kuyanda projectile - kancane ngenhla kwamadolo (noma phakathi kwethanga). Lapho ephakamisa induku kufanele kusishukumisele kanye imilenze ephansi zibheka (close kakhulu imilenze), futhi umzimba kugudlukela emuva, ngaleyo ndlela kufanele ibheke emadolweni nezinqulu ezinkulu. Enhlanganisweni yebhantshi lensimbi, unyawo akufanele kube bent, namadolo ziqokonyiswe. Kubalulekile ekuqaleni emqansweni ukuhambisa kahle ngaphandle jerking. efanele inqubo Imfihlo lesi sivivinyo itholakala kuyanda, kufanele wenziwe imilenze umzamo kunokuba emuva yakho. Izinyawo kumele sifane banamathele phansi, futhi kwanda, kubalulekile ukubuyela emuva phansi. Kulokhu, ngemuva engakutholi ukhathele.

Ukwehlisa ibha wenziwa imishini efanayo. Izandla musa qondisani, amadolo wakho kancane izimisele futhi uzohlala njalo ngesikhathi enyakazayo (lizilolongele ayisadingeki). Yilokho konke iyona deadlift. Yikuphi imisipha abasebenza lapho omunye ongakhetha? Yilowo mbuzo nesithakazelo bodybuilders imfundamakhwela. Futhi impendulo ilula, kungcono hip, izibunu nasemuva, kuphela samuntu ukugcizelela ngamunye usekhuluma kancane.

Impilo Izingozi

Buciko art deadlifting kudinga ngokunemba yisigaba ngasinye nokuphepha, njengoba lesi sivivinyo ingenye okubuhlungu kakhulu. Spondylolisthesis, sokuqaqanjelwa yiqolo, umfutho hernia umgogodla, washelela disk - lokhu akulona uhlu oluphelele lwazo nemiphumela kungenzeka, iyiphi ukuhlukumezeka olutholwa ngaphambili kungakwenza ngokwayo wazizwa.

Ngokukhethekile kufanele kukhokhelwe isimo emuva: uma kuka ngokweqile esifundeni lumbar kanye ukubopha umthwalo emgogodleni luyanda, futhi lokhu, esikhundleni salokho, kungaholela zonke izinhlobo Ukulimala umgogodla. Ukuze sinjalo ephansi emuva abasubathi Kunconywa esindayo athletics ibhande, futhi khona yisiphi isifo emgogodleni ngokuvamile senqabe akhiphe wagxila postural.

Ukuzivocavoca kuyinto enzima kakhulu futhi iyingozi, futhi ngaphambi kokwenza isidingo eduze ukubazi ngobuchwepheshe nililethe ekupheleleni. Futhi kuphela emva kwalokho singasho kugcwale umlomo ukuthi wena: "Ngazi kahle ukuthi kanjani nalokho imisipha abasebenza ngesikhathi deadlift," futhi ngesibindi ukuze ulifake Uhlelo lwakho umsebenzi.