I-deadlift yenye yezona zinto zisebenzayo kunye neentshukumo zokwakha izihlunu kuwo onke amandla, i-CrossFit, kunye nemidlalo yokufaneleka. Kuqeqesho lwe-deadlift, kukho intaphane yeeyantlukwano kunye neenketho zebar esinokukhetha kuzo ukuze siphuhlise ngokufanelekileyo i-deadlift eyomeleleyo.
I-axle deadlift, ekwabizwa ngokuba yi-axle bar, lutshintsho olubandakanya ukwenza umthambo weklasikhi nge-axle bar. Oku kukhulu ngobubanzi kunebha ye-Olimpiki eqhelekileyo, ngoko ke izibonelelo kunye nobuchule bohlukile.
ubuchule obufanelekileyo
Ngokuxhomekeke kwiinjongo zethu, sinokufumana iingenelo ezithile ekusebenziseni i-axle bar, eyona bar ehambelanayo. Ukuba wenza naluphi na uhlobo lokuphakamisa ubunzima, imivalo yeOlimpiki eyi-28mm ilungile, kodwa ukongeza i-axle ibha kumsebenzi wakho kunokunceda ukuphucula amandla. Sinokude sifikelele ekujoliswe kuko ngendlela ebesingayi kuyenza ngebhari eqhelekileyo.
Inzuzo ecacileyo yokusebenzisa ibha "engqingqwa" kukuphucula amandla okubamba, okuya kubangela amandla amakhulu e-forearm kunye nokuzinza kwamagxa. Ikwaphucula ukomelela kwezandla, nto leyo eluncedo kwabo basebenzisa iintshukumo zokubambana kweminye imidlalo, efana nebaseball, ibhola ekhatywayo okanye ibhola yomnyazi. Kwakhona, okukhona izihlunu ezisebenzayo ukwenza intshukumo, kungcono kuba siya kukuphepha ukuzinza kuqeqesho.
Ngemivalo yakudala siphakamisa kuphela ubunzima, ngoku kufuneka siyiphakamise kwaye siyibambe. Oku kuya kubangela ukuba amandla okutsala aphuculwe.
I-axis deadlift inokwenziwa ngokusebenzisa i ubuchule besiqhelo okanye sumo deadlift. Umahluko omkhulu phakathi kwe-classic deadlift kunye ne-axle deadlift kukusetyenziswa kwe-axle bar, eyaziwa ngokuba yi-bar eshinyeneyo.
izihlunu zasebenza
I-shaft deadlift ijolise kumaqela amaninzi afana ne-muscle njenge-deadlift eqhelekileyo, nangona kunjalo igxininisa amanye amaqela emisipha ukuya kumlinganiselo omkhulu. Olu luhlu lulandelayo lubandakanya izihlunu ezisetyenzisiweyo xa kusenziwa i-axle deadlift:
- umqolo (phezulu naphakathi emva). Xa uqala i-deadlift, ii-lats zethu kufuneka zisebenze ukuze zingagobi ngasemva kwaye zigcine ubunzima buphakanyiswe ngokuqinileyo.
- imisipha Ngokuyintloko, i-deadlift ijolise kulo msipha. Baya kuba noxanduva lokuqhuba ukunyuswa, ngelixa begcina ulawulo ekuhleni. Ephantsi sihamba, i-hamstrings iya kuba nzima.
- ii-erectors ezisezantsi. Kubaluleke kakhulu ukwenza kusebenze umqolo ophantsi ukuphepha intlungu. Ukuba asigcini ukuma kakuhle ekuqaleni, kunokwenzeka ukuba umva ophantsi uthwala ubunzima obukhulu bebha. Kule meko, i-hamstrings iya kuba nzima ukuba isebenze.
- Iingalo kunye nokubamba izandla. Njengoko ibha ityebile kubunzima, ukubamba kwethu kuya kuguqulwa kancinci. Ubhontsi uya kufuna ukufaka uxinzelelo olungakumbi ukukhusela ibha ekuphumeni ezandleni. Ukongezelela, kuyinto eqhelekileyo ukuqaphela amandla amakhulu kunye noxinzelelo kwi-forearms.
- trapezoids. Ezi zihlunu nazo kufuneka zisebenze ngokuchanekileyo ekuqaleni kwentshukumo. Kanye kunye nokusebenza kwe-scapulae kunye nokuma kwegxalaba elihle, imigibe iya kuthwala inxalenye enkulu yobunzima.
- Quadriceps. Nangona sicinga ukuba i-shaft deadlift inceda kuphela i-hamstrings, i-quadriceps iyimfuneko ukulawula ukuhla.
- IiBiceps. Ngokufuneka usebenzise amandla amaninzi ngokubambelela okubanzi, i-biceps iya kuziva i-stimulus entsha.
Iinzuzo ze-Shaft Deadlift
Ezi ziphumo zilandelayo ezintle zihambelana nokusebenzisa i-shaft bar ngexesha lokufa, ukunyanzela nabani na ukuba abambe kwaye alawule ibha yedayamitha ebanzi kakhulu.
ukuphuculwa kwesimo
Xa usenza i-deadlift ngaphandle kwe-spindle bar, sinokuvumela ubuchule ukuba buyeke ngenxa yezizathu ezininzi. Ukubamba ibha (okanye kunoko ukuyekelela kwiingalo kunye nomva) kunokuba yintsilelo eqhelekileyo enokuthi yenzeke kwi-submaximal pulls.
Ibar ye-axle ayixoleli ngakumbi kule nto, njengoko singayi kukwazi ukubamba ngokupheleleyo ibha, nto leyo isinyanzela ukuba sifumane uxinzelelo kwaye sihlengahlengise umva wethu ngaphambi kokutsalwa. Xa usebenzisa i-axle bar ye-diameter enkulu kwi-deadlift, kufuneka ukwandisa ukunyanzeliswa kwe-forearm, ingalo kunye nomva ukusuka emhlabeni ukukhawulela ibar ephuma ezandleni zakho ekuqaleni kokutsala.
Yandisa amandla okubamba
I-Axle Deadlift inokonyusa ukubamba kunye namandla engalo ngenxa yokuba umphakamisi kufuneka abambe ibha yedayamitha etyebileyo. Ngenxa yoko, izihlunu ze-forearm kunye namandla okubamba kufuneka zilungelelanise, ezinokuthi zinciphise umthamo wokulayisha onokuthi uqhutywe ekuqaleni koqeqesho oluphambili.
Njengoko siqhubela phambili, kufuneka sikwazi ukuba namandla kunye nokunyanzeliswa kwemisipha eqinile kwi-grip okanye forearms. Ezi zinokunyusa i-neural drive kuwo wonke umzimba kunye nokuphucula ukusebenza kwe-traction. Kule meko, ngeentlobo zombini zebar inokufumaneka.
umva ubunzima
Ukwandisa ukunyanzeliswa kwangemva kwi-setup yentshukumo kwaye ngexesha lezigaba zokutsalwa kwe-deadlift kunokuphucula ukusebenza ngokubanzi kunye nokunciphisa ukulimala.
Ngokuqhelekileyo, i-diameter ye-bar enkulu iya kuthintela ukukwazi ukuqeqesha ngemithwalo enzima, enokukuvumela ukuba uqinise ukunyanzeliswa okufanelekileyo kunye nobuchule bokutsala. Umzuzu sizama ukuthwala ubunzima obuphezulu kakhulu, kuyinto eqhelekileyo ukuba iphume esandleni kwaye asikwazi ukwenza ukunyakaza okupheleleyo.
ukuphuculwa kwebha
Xa sisebenzisa ibha ye-Olimpiki eqhelekileyo, sinokufumana ukubamba okwaneleyo kwibar nangona ingaphandle kwebar trajectory efanelekileyo. Ngebha ye-axel, ngokwesiqhelo asinakukwazi ukuyibamba ngokupheleleyo ibha, ngoko ke kuyinto eqhelekileyo ukuba ibha ihlale ivaleleke emzimbeni kwaye ingayitsali okanye iyiyeke islayidi ezantsi ezintendeni. Oku kuqhelekileyo kubangela ukuba amahlombe ajikeleze phambili kwaye anokubangela ukuba umva ungahlali kwindawo engathathi hlangothi yekhontrakthi.
Ngokusebenzisa i-axis bar, siya kunyanzelwa ukuba sifumane amandla amaninzi okubamba kunye nepateni yebha ngexesha lokutsalwa kunye nokunciphisa inani lokuhamba ngokuthe tye. Ngendlela efanayo, asiyi kudala enye imbuyekezo yomzimba nokuba ukusukela ekubeni sisikhululo esikhulu sokubambelela, siya kuba namandla okutsala abuthathaka.