Uma umsubathi enza iphutha kunoma iyiphi indlela yokuphakamisa izinsimbi, ingamenza buthaka ngaso leso sikhathi. Kodwa-ke, nakuba ukuba buthakathaka ku-squat noma i-bench press kungase kusho ukwenza ukuphakamisa okungasebenzi kahle nokunciphisa ububanzi bokunyakaza, esimweni sokufa, lokhu kungasebenzi ngokuvamile kubonakala kakhulu emhlane ophansi. Ukucindezeleka okuningi kukubeka engozini yokulimala okuyinhlekelele. Eqinisweni, kuzo zonke izivivinyo (ngaphandle kwamakheshi e-Olympic), i-deadlift ingenye okufanele bonke abaphakamisayo bazinike isikhathi sokucija amasu abo, ikakhulukazi uma beke balimaza umhlane wabo ongezansi ngaphambilini.
Nawa amathiphu ayisithupha engivame ukuwasebenzisa ukulungisa amanye amaphutha ayisisekelo futhi ngenze i-deadlift yakho ibe namandla futhi iphephe.
Amahlombe phezu kwebha
Esinye sezihluthulelo ze-deadlift eqinile ukusetha okuqinile. Lokhu kungafezwa ngokulinganisa kahle umzimba ne-bar.
Iphutha elivamile ukuthi abantu badidanisa i-deadlift kanye nokunyakaza kwemilenze squats. Lokhu kusho ukuthi banesisindo somzimba esiningi kakhulu ngemuva kwebha futhi kwenyusa ibanga eliphakathi kwebha kanye nesikhungo somphakamisi wamandla adonsela phansi, ngaleyo ndlela adale amakheshi angafuneki enza isisindo sibe nzima kakhulu ukusiphakamisa.
Lesi sithiyo sixazululwa kalula kakhulu uma sigcina amahlombe ethu kubha. Lokhu kusiza ukuletha isisindo esiningi somzimba wakho phambili nangaphezulu kwebha, ngaleyo ndlela ugcine ukuqondana kahle.
amadolo ngokumelene nezindololwane
Yiqiniso, leli thiphu lingase lingagcini ngokuqondile ubuqotho bomgogodla ophansi, kodwa ukhiye olula futhi ovame ukunganakwa ongakwazi ukukhulisa amandla ngokushesha ngokuvumela ukunyakaza okwengeziwe okuvela ezinqulwini, ngaleyo ndlela kugcinwe umhlane ophansi.
"Ngokucindezela amadolo akho ezindololwaneni zakho," ubeka ukunwebeka kancane emisipha yakho ye-hip abductor, esuke icushwe ngesikhathi sokuphakamisa, okusiza ekwandiseni i-hip. Uma ungabamba imisipha eyengeziwe ekuphakamiseni, uzoba namandla engeziwe.
Susa i-bar slack
Uma ususendaweni efanele, manje udinga ukudala ukungezwani okuphezulu emzimbeni wakho ongaphezulu ukuze umgogodla wakho uzinze futhi umzimba wakho ophansi ukwazi ukwenza wonke umsebenzi.
Ukuze udale ukungezwani okukhulu, kufanele wenze isivumelwano nokumelana okuthile. Lokhu kufezwa kalula ngokuvala igebe elincane phakathi kwengaphezulu lebha kanye namapuleti ngokumane uyidonsele phezulu.
Khama iwolintshi ngamakhwapha akho
Lapho nje "uthukulula ibha," sekuyisikhathi sokudala ukungezwani komzimba okuphezulu ngangokunokwenzeka.
Indlela elula kakhulu yokuqinisa ama-lats akho ukucabanga ukuthi ucindezela i-orange ngamakhwapha njengokungathi uzama ukukhipha wonke ujusi kulo. Ukwenza lokhu kuzosiza ukudala ukuqina okukhulu kuma-lats futhi kufanele ukhiye umzimba wakho ongaphezulu kubha.
Manje njengoba umzimba wakho ongaphezulu usuvikelekile, sekuyisikhathi sokuqala ukunyakaza kwe-deadlift.
gcina izinyawo zakho phansi
Iphutha elivame kakhulu ku-deadlift ukuthi abaphakamisayo bazama ukuphakamisa ibha besebenzisa umhlane wabo. Lokhu kukhuthaza i-lumbar hyperextension futhi akuyona into esiyifunayo. Umhlane ophansi kufanele uhlale uthule ngokuphelele; ukunyakaza konke kufanele kwenziwe ngomzimba ophansi kuphela.
Tshala izinyawo zakho emhlabathini ukuze usize ukusebenzisa umzimba wakho ophansi futhi uthathe ukugcizelela ekunwebeni umgogodla wakho. Phusha izinyawo zakho phansi ngesikhathi sokufa futhi ungafiki ezinzwaneni zakho.
Sukuma
Ekupheleni kokunyakaza, abanye abaphakamisayo bathanda ukuqeda i-lift ngokuncika emuva. Kodwa-ke, lokhu akuyona into enhle ekuqedeni ukufa nganoma iyiphi indlela. Ngakho-ke vele usize ukubeka ithoni yokucindezeleka okungadingekile ku-lumbar spine yakho.
Esikhundleni salokho, ukuphakamisa kufanele kuphele ngezinqulu namadolo enwetshiwe ngokugcwele futhi ngaphandle kokunwetshwa okungadingekile emhlane ophansi. Ngokucabanga ngokuma ubude futhi uqonde ngangokunokwenzeka, usiza ukukhuthaza ukunwetshwa okugcwele kwamadolo nezinqulu, kuyilapho ususa isifiso sokuncika emuva.