Xa imbaleki isenza impazamo kwindlela yokuphakamisa iintsimbi, inokumenza buthathaka ngoko nangoko. Nangona kunjalo, ngelixa ubuthathaka kwi-squat okanye i-bench press inokuthetha ukwenza ukunyuswa okungahambi kakuhle kunye nokunciphisa uluhlu lokunyakaza, kwimeko yokufa, oku kungasebenzi kudla ngokubonakala kakhulu kwi-back back. Uxinzelelo oluninzi lukubeka emngciphekweni wokwenzakala kwintlekele. Ngapha koko, kuyo yonke imithambo (ngaphandle kweelifti zeOlimpiki), i-deadlift yeyokuba bonke abaphakamisi kufuneka bathathe ixesha lokulola ubuchule babo, ngakumbi ukuba baye benzakalisa umqolo wabo ngaphambili.
Nazi iingcebiso ezintandathu endihlala ndizisebenzisa ukulungisa ezona mpazamo zisisiseko kwaye ndenze i-deadlift yakho yomelele kwaye ikhuseleke.
Amagxa ngaphezulu kwebar
Esinye sezitshixo kwi-deadlift eyomeleleyo kukuseta okuqinileyo. Oku kunokufezekiswa ngokulungelelanisa ngokugqibeleleyo umzimba kunye nebha.
Impazamo eqhelekileyo kukuba abantu babhidekisa i-deadlift kunye nokunyakaza kwemilenze squats. Oku kuthetha ukuba banobunzima bomzimba obuninzi kakhulu emva kwebha kwaye banyusa umgama phakathi kwebha kunye nendawo yesiphakamisi somxhuzulane, ngaloo ndlela bedala iilifti ezingafunekiyo ezenza ubunzima bube nzima ngakumbi ukubuphakamisa.
Lo mqobo usonjululwe ngokulula kakhulu ukuba sigcina amagxa ethu phezu bar. Oku kunceda ukuzisa ubunzima bomzimba wakho phambili nangaphezulu kwebar, ngaloo ndlela ugcine ulungelelwaniso olufanelekileyo.
amadolo ngokuchasene nengqiniba
Enyanisweni, le ngcebiso ayinakugcina ngokuthe ngqo ingqibelelo yomqolo osezantsi, kodwa isitshixo esilula kwaye sihlala singanakwa esinokunyusa ngokukhawuleza amandla ngokuvumela ukunyakaza okungaphezulu ukusuka ezinqeni, ngaloo ndlela kugcinwe umva ophantsi.
"Ngokucinezela amadolo akho kwiingqiniba zakho," ubeka ukunweba okuncinci kwizihlunu zakho ze-hip abductor, ezithi ke zisebenze ngexesha lokuphakanyiswa, ukuncedisa ekwandisweni kwe-hip. Okukhona umsipha unokubandakanyeka ekunyuseni, kokukhona uya kuba namandla ngakumbi.
Susa ukudodobala kwebar
Nje ukuba ukwindawo echanekileyo, ngoku kufuneka udale uxinzelelo oluphezulu kumzimba wakho ongasentla ukuze umqolo wakho uzinze kwaye umzimba wakho ophantsi unokwenza wonke umsebenzi.
Ukwenza uxinezeleko olukhulu, kufuneka uvume ukuchasana noko. Oku kufezwa ngokulula ngokuvala isithuba esincinci phakathi komphezulu webar kunye namacwecwe ngokutsala nje phezulu.
Khama iorenji ngamakhwapha
Ngokukhawuleza nje ukuba "ukhulule ibha," lixesha lokudala uxinzelelo lomzimba ophezulu kangangoko kunokwenzeka.
Indlela elula kakhulu yokuqinisa i-lats yakho kukucinga ukuba ucinezela i-orenji ngamakhwapha ngokungathi uzama ukukhupha yonke ijusi kuyo. Ukwenza oku kuya kunceda ukudala ukuqina okukhulu kwiilats kwaye kufuneka utshixe umzimba wakho ongaphezulu kwibha.
Ngoku ukuba umzimba wakho ongaphezulu ukhuselekile, lixesha lokuba uqale intshukumo yokunyusela.
gcina iinyawo zakho emhlabeni
Impazamo eqhelekileyo kwi-deadlift kukuba abaphakamisi bazama ukuphakamisa ibha ngokusebenzisa umqolo wabo. Oku kukhuthaza i-lumbar hyperextension kwaye ayikho into esiyifunayo. Umqolo ongezantsi kufuneka uhlale uthule ngokupheleleyo; yonke intshukumo kufuneka yenziwe ngumzimba osezantsi kuphela.
Tyala iinyawo zakho emhlabeni ukuze uncede usebenzise umzimba wakho ophantsi kwaye uthathe ugxininiso lokwandisa umqolo wakho. Gxotha iinyawo zakho phantsi ngexesha lokufa kwaye ungafiki kwiinzwane zakho.
Yima
Ekupheleni kwentshukumo, abanye abaphakamisi bathanda ukuphelisa ukunyuswa ngokuxhomekeke ngasemva. Nangona kunjalo, oku akuyonto ilungileyo kwi-deadlift nangayiphi na indlela. Ke nceda nje ubeke itoni yoxinzelelo olungeyomfuneko kwi-lumbar spine yakho.
Kunoko, ukunyuswa kufuneka kuphele kunye nezinqe kunye namadolo zandiswe ngokupheleleyo kwaye ngaphandle kokwandiswa okungadingekile kwi-back back. Ngokucinga malunga nokuma ubude kwaye uthe tye ngokusemandleni, unceda ukukhuthaza ukwandiswa okupheleleyo kwamadolo kunye nezinqe, ngelixa ususa umnqweno wokubuyela emva.