Ukuba sidiniwe kukwenza imithambo emidala efanayo kwiseshini nganye, sinokufaka i-kettlebell deadlift ukwenza izinto ezahlukeneyo. I-Deadlifts ngumsebenzi osebenzayo kakhulu kwaye kukho iinguqulelo ezininzi zentshukumo.
Uninzi lweendawo zokuzivocavoca ziphethe iikettlebell zobunzima obahlukeneyo, ke kuya kuba lula ukuqhubela phambili i-kettlebell deadlift ezahlukeneyo.
Yintoni na?
I-deadlift ye-kettlebell ifana nento esiyaziyo njenge-deadlift eqhelekileyo, umahluko kuphela yinto esetyenziswayo. Yintshukumo yomzimba ephantsi eyakha amandla, ngakumbi kwi-hamstrings kunye ne-glutes.
Ukwenza olu hlobo lwe-deadlift, konke esikufunayo yi-kettlebell. Ukuba sifuna ukuzama i-deadlift ye-kettlebell kabini, kuya kufuneka sibambe ii-kettlebell ezimbini. Ngelixa ukuseta i-barbell deadlift kunokuthatha ixesha elide kunokuba besilindele xa sisenza umthambo okhawulezayo, le kettlebell enye indlela yenza ukuba intshukumo isebenze kwaye kube lula ukuyenza ngesixhobo esincinci kunye nendawo.
Kwenziwa njani?
Ukwenza i-kettlebell deadlift kulula kakhulu, sinokuyenza ekhaya okanye kwindawo yokuzivocavoca ngokulula, kuba sifuna i-kettlebell enye kuphela. Ukuba sisebatsha kulo msebenzi, sinokuziqhelanisa nokunyakaza kuqala ngobunzima obulula.
Ukuba asikakhululeki ngokubulala ngale nto okwangoku, siya kuzama ukuqala ngebha engenanto. Oku kuya kusinceda siziqhelanise nentshukumo echanekileyo ngaphambi kokuba sidlulele kubunzima obunzima.
Sizakuseta olu hlaziyo sisebenzisa ikettlebell enobunzima obulula ukuba sisebatsha kulo mthambo. Ukuba siqhelekile kwindawo yokuzivocavoca kwaye siqhelene ne-deadlift kwaye sifuna ukuzityhala kancinci, siya kukhetha ubunzima obunzima ngokwaneleyo ukuba sicele umngeni kuthi, kodwa asinzima kangangokuba asikwazi ukugcina ukuma okuhle.
- Siza kuqala ngeenyawo zethu ububanzi be-hip-width ngaphandle kunye ne-kettlebell emgangathweni embindini weenyawo zethu, phakathi kwamaqatha ethu.
- Imilenze kufuneka ithe tye kwaye iinzwane kufuneka zikhombe phambili ngokujika kancinci ukuya nakweliphi na icala.
- Ukusuka kwindawo yokuqala, siya kugoba isinqe ukuze umva ube tyaba kwaye umzimba ube kwi-angle ye-45º.
- Siza kuqinisekisa ukuba isilevu sihlala singathathi hlangothi.
- Ukugoba amadolo ethu, siya kubamba i-kettlebell ngokubambelela ngaphezulu.
- Izandla kufuneka zibe ecaleni kwenye.
- Ukuqhawuka kwesisu, siya kufinyeza iimpundu ukuze zime nkqo.
- Siza kuthoba i-kettlebell emhlabeni ngokuguqa ngamadolo kunye nokujikeleza izinqe.
Inzuzo
Siyazi ukuba i-deadlift ibonelela ngeenzuzo ezininzi zempilo kunye nokusebenza, kodwa xa usebenzisa ii-kettlebells izibonelelo zayo zinokwahluka.
Ukwandisa ubunzima bemisipha
Xa usenza i-kettlebell deadlift, izihlunu zakho zityhalelwa kwimida yazo. I-Deadlifts luphawu oluphambili lwamandla. Abantu abaninzi bayayiphepha ngenxa yoxinzelelo olunokuthi lubeke kumqolo ongaphantsi, nangona kunjalo, nje ukuba ubuchule buchanekile kwaye ubunzima buqhutyelwa ngokuthe ngcembe, kufuneka bunciphise umngcipheko wokulimala.
I-deadlift yintshukumo ejikelezileyo yekhompawundi, ke ngeli lixa ingayi kwahlula izihlunu kwinkcazo ephezulu, iya kwakha isambuku ngokubanzi kwaye yakhe amandla onke. Olu hlobo lokuziqhelanisa lwenza ukuba umthambo wokuziqhelanisa ube wedwa usebenze ngakumbi, njengoko unokwakha amandla kwintshukumo edibeneyo kwaye ulungiselele izihlunu zakho ukuze uzilolonge.
Oku kunokuphucula amandla apheleleyo kunye nobunzima bemisipha, kuba intshukumo edibeneyo, efana ne-kettlebell deadlift, ngokuqhelekileyo ivumela ubunzima obuninzi kunokuba siya kusebenzisa kwintshukumo eyedwa.
Ukwahluka kuqeqesho
Alukho utshintsho olunye lwe-kettlebell, zininzi esinokuzenza ukuqinisekisa ukuba ukuzilolonga kuhlala kumnandi iveki nganye. Ngomthambo onje nge-deadlift, inokuba yifashoni ukwenza intshukumo efanayo, kunye nobunzima obufanayo, usuku nosuku.
Ke ngoko, nge-kettlebell deadlift sinokuthembela kwiiyantlukwano ezininzi ezinje:
- I-Deadlift ye-Kettlebell kabini
- isutikheyisi efileyo ene kettlebells
- kettlebell ukufa
- sumo deadlift nge kettlebell
- Ukufa kwe-Romanian kunye neekettlebells
Utshisa iikhalori ezininzi
Njengawo nawuphi na umthambo, ukwenza i-kettlebell deadlift kunokutshisa iikhalori. Nangona kunjalo, ii-deadlifts ze-kettlebell zinokwenziwa ngobunzima obunzima kunomndilili wentshukumo edibeneyo. Ngoko ke, ubunzima obuninzi bulingana nomgudu ongakumbi, umgudu ongaphezulu ukhokelela kwinkcitho eninzi yekhalori.
Singasoloko silawula ubunzima esisebenza nabo, ukuba sifuna ukutshisa iikhalori ezininzi kodwa asikakulungeli ukunyusela ubunzima okwangoku, siya kwandisa uphindaphindo. Ngale ndlela, singakwazi ukuzityhala ngaphandle kokufuna ukuhlawulela ngaphezulu.
Yandisa ukuxinana kwamathambo
Enye inzuzo enkulu yokwenza i-kettlebell deadlift kukuba inokusinceda siphucule kwaye sakhe ukuxinana kwamathambo.
Ngendlela efanayo ukuba izihlunu kunye nee-tendon zisabela kuxinzelelo lomzimba, amathambo enza okufanayo. Ukuzivocavoca, kwaye ngakumbi ukomelela kunye noqeqesho lokumelana, kwakha izihlunu kwaye kunye noku kwandisa amandla e-tendon, ukuxinana kwamathambo, kunye namandla okuqina.
Ke ngelixa sinokucinga ukuba ukuzivocavoca okufana ne-kettlebell deadlift kunceda kuphela izihlunu zakho, baxhamla iinkalo ezininzi zomsebenzi wakho womzimba wonke.
ityathanga elingasemva elomeleleyo
Enye yeenzuzo eziphambili zokwenza rhoqo i-kettlebell deadlifts kunye negalelo kwindlela yakho yokuxhathisa kukuqinisa ikhonkco elingasemva.
Ukuze kube nokuzinza komgogodla, ikhonkco elingasemva eliqinileyo liyimfuneko. Oku kuqulethwe ngasemva kwenxalenye yomzimba, ngokukodwa umva ophantsi, imisipha ye-gluteal, i-hamstrings kunye namathole. Ngoko ke, ngokwenza i-kettlebell deadlifts, sinokuqinisa le mimandla kwaye ekugqibeleni sandise ukulinganisela, ukuma kunye nomthamo wamandla.
Ngokuba nekhonkco elomeleleyo elingasemva, siya kubona ukuba amandla kwi-explosive exercises aya kwanda. Kwakhona, ukonzakala kunokuba yinto eqhelekileyo kuba sinamandla kwicala lethu.