Ezinsukwini ezimbalwa ezedlule sixoxisane ngeminye yemininingwane okufanele uyicabangele lapho wenza ama-deadlift, njengokuphakama kwe-hip. Elinye iphuzu elibalulekile okufanele ulinakekele ukuthi ubheke kuphi. Abanye abaqeqeshi baqinisekisa ukuthi ngaso sonke isikhathi kufanele ubheke phansi (ngentamo engathathi hlangothi), futhi ungayiphakamisi intamo yakho nganoma yisiphi isikhathi. Ingabe lokhu kuyiqiniso futhi kuyimpoqo?
Ngokwami, bengilokhu ngingumkhulumeli oqinile wokugcina intamo yami ingathathi hlangothi lapho ngilungiselela ama-deadlifts; Nokho, ngemva kokucwaninga nokufunda kubaqeqeshi abambalwa, kanye nolwazi lwami siqu, ngingasho ukuthi zombili izitayela zinendawo kuye ngokuthi umongo. .
Ukubheka phezulu akudingeki ukuthi kubangele ubuhlungu bentamo.
Ungaqhubeka ubheke phezulu noma phansi, futhi akuhlobene nobuhlungu bentamo. Ngokusobala, konke kuncike ekutheni uke walimala yini ngaphambilini noma awuyazi indlela yokuzivocavoca; kodwa kumsubathi ojwayelekile akufanele aveze noma iyiphi inkinga. Ngokombono wokuphepha, ngicabanga ukuthi zombili izinketho ziphephile futhi zingasetshenziswa kuye ngokuthi uluhlobo luni lomsubathi.
Okujwayelekile wukuthi intamo ihlale ingathathi hlangothi, ngale ndlela abaqeqeshi benza isiqiniseko sokuthi akekho ozolimala ngenxa yokuma kabi. Kodwa imininingwane emincane ye-anecdotal nayo ivela lapha. Ngokwesibonelo, kunabantu abaningi abanjalo gcina umhlane ongathathi hlangothi lapho i-deadlifting inwetshiwe intamo.
Ngokombono wokusebenza, uma sibheka i-powerlifting kanye ne-Olympic weightlifting, sizoqaphela ukuthi abantu abaningi bagcina intamo yabo inwetshiwe. Akukhona ukuthi ziyimikhakha eqhathanisekayo, kodwa kuyathakazelisa ukuthi isetshenziswa kukho kokubili ngoba ukusebenza okuhle kakhulu kuhlale kufunwa.
Ungakwazi yini ukulimaza intamo yakho kusukela ekubulaleni?
Ngake ngafunda isihloko esithakazelisayo Konke Mayelana ne-Powerlifting, lapho okushiwo khona ukuthi njengoba i-trapezius engenhla ifaka engxenyeni yesithathu ye-lateral ye-clavicle kanye ne-acromion, futhi i-scapulae ingaphezulu nje kwebha, ukuphakamisa ikhanda kubeka imicu ye-trapezius engenhla emgqeni oqondile futhi siza ukudonsa ibha phezulu. Futhi, uma ikhanda lakho liphambi kwebha, izicupho zakho aziqondani kahle kakhulu ukuze zikusize ukudonsa. .
Yiqiniso, lokhu kungase kwenze mehluko noma kungenzeki, kodwa kuseyinto okufanele uyikhumbule. Kodwa-ke, angazi ngomuntu onokulimala kwentamo okuvela ngokuqondile ku-deadlift.
Futhi wena, wenza kanjani ukufa? Ingabe ugcina isilevu sakho siphezulu kumakheshi asinda kakhulu?