I-Deficit deadlift ingukuhluka okuthuthukisiwe okuvame ukusetshenziswa ngabaphakamisi abanemigomo ecacile kakhulu. Ngokungafani nokuhlukahluka kwe-deadlift efana ne-sumo, engasetshenziswa kalula yibo bonke abasubathi, i-deficit deadlift kufanele igcinelwe izinsimbi ezithile.
Yini? indlela efanele
Lo msebenzi uqukethe noma yikuphi ukuqeda amandla okwenziwe kusuka endaweni ephakeme okuholela ebangeni elikhulu lokunyakaza. Ukushoda kufanele kukhinyabeze izinsimbi ezijwayelekile zokuhlwitha ukuze kudale ukudonsa kokuqina phansi. I-deadlift evamile ingenziwa kusuka kusilele, ngaphezu kokuhluka kwayo kwe-sumo.
I-deficit deadlift izosebenza wonke umuntu imisipha efanayo njengokuzivocavoca kwendabuko. Isibonelo, ama-prime movers asazoba ama-glutes nama-hamstrings, kuyilapho i-erector spinae, amathole, nomhlane ongaphezulu kusebenza njengemisipha esekelayo.
Kunguqulo evamile ye-deadlift, sima phansi ukuze ibha ifinyelele cishe phakathi nendawo ye-shin. Esikhundleni salokho, ngokushoda, simi endaweni yesikhulumi esiphansi, esinomphumela wokwehlisa ukuphakama kwebha. Lolu hlu olungeziwe lokunyakaza lwenza umsebenzi ube nzima kakhulu ngoba isisindo kufanele siqhubeke futhi umzimba ubekwe endaweni enenzuzo encane ngokomshini ekuqaleni kokuphindaphinda ngakunye. I-deficit deadlift inikeza inqwaba yezinzuzo ngaphezu kokuzivocavoca kwakudala.
Ukuze uqalise, buyekeza izilungiselelo zokwenza i-deficit deadlift ngokufana ncamashi nokuthi ubuyenza evamile.
- Yima nezinsini zakho amasentimitha ambalwa ukusuka kubha (ngqo phakathi konyawo lwakho noma izintambo zezicathulo zakho).
- Goba imilenze yakho iqonde futhi ubambe ibha ngaphandle nje kwemilenze yakho.
- Letha ama-shins akho phambili aze athinte ibha.
- Cindezela isifuba sakho phezulu ukuze uhlanganise imisipha yakho engezansi.
- Hudula ibha phezulu emilenzeni yakho bese uphakamisa isisindo.
Amathiphu okufanele uwacabangele
Akudingekile kuphela ukwazi indlela yokwenza i-deadlift ngendlela efanele. Kuyasiza futhi ukunaka izincomo ezilandelayo.
thola ukuphakama
Ngokwesiko, ama-deficit deadlifts azokwenziwa endaweni phakathi kuka-5 no-10 cm ukuphakama. Ezinye izinto ezidumile ongazikhuphuka zihlanganisa:
- Amapuleti ensimbi angama-20 kilo
- ikhabethe lezinkuni eliphansi
- Ipuleti yerabha ye-10-20 kilos
La umthwalo ngoba i-deficit deadlift kufanele ibe ilula kunaleyo yendabuko yokuqeda ukufa. Umthetho omuhle wesithupha ukusebenzisa a 10-25% isisindo esingaphansi uma kuqhathaniswa nokuqedwa kwendabuko.
Sebenzisa ukuma okufanayo
Lungiselela njengoba ujwayele ukwenza i-deadlift yakho evamile, futhi usebenze ukukhawulela izinguquko zokusetha. Isibonelo, ama-hips akufanele anyakaze noma aguqule indawo yawo yokuqala ukuze avumelane ne-deficit deadlift. Kuzoba khona izinguquko ezicashile zokwakha ukuma, kodwa akufanele ziguqule oomakhenikha kakhulu.
Qiniseka ukuthi usekelwe kahle futhi udonse ibha iqinise emzimbeni wakho vimbela ama-hips ekudubuleni kude kakhulu ngokushesha, njengoba cishe zizobekwa phezulu kunokuvamile.
Qalisa njengokujwayelekile kanye ne-hyperfocus
Yenza ifayili le- iphethini egxilile (phakamisa) okufana nalokho obuzokwenza ku-deadlift yendabuko futhi wenze okufanayo nangaphezulu i-eccentric (yehlisa). Gxila kakhulu ekulawuleni ibha kanye nokugcina ihinge ye-hip eqinile ukuze wakhe iketango elingemuva futhi uqinise ukuma kokuphakamisa kuze kube yilapho ibha ifika phansi.
Uma uphakanyiswa endaweni yesikhulumi, ibanga lokuhamba lizoba likhulu futhi ingxenye ye-eccentric ibe buhlungu kakhulu. Kungcono ukusebenzisa isisindo esilula kunalapho senza ama-deadlifts avamile.
Kufanele ngehlise isisindo esingakanani?
I-deficit deadlift inzima kakhulu kune-deadlift evamile. Lokho kuyingxenye yalokho okubenza babe umsebenzi owusizo kangaka. Ngenxa yalokhu, abaqalayo kulo msebenzi kufanele baqale ngesisindo esincane futhi bakhulise isisindo uma sebekwazi kahle indlela yokuphakamisa.
Ekuqaleni, sizosebenzisa cishe u-50-60% wesisindo esivamile sokuqeda amandla futhi senze izimpinda ezimbalwa ezimbalwa ngesethi ngayinye. Okusho ukuthi, sizohlala ngaphakathi kwemikhawulo, okungenani ngesikhathi sokuqala sokusebenza kwe-deficit deadlift. Njengoba siqala ukuzizwa sinamandla futhi sihamba kakhulu, sizokwenza ama-reps amaningi ngesethi ngayinye bese sikhulisa isisindo kancane kancane.
Inani lesisindo esingasiphakamisa ngokushoda liyohlala lingaphansi kwesisindo esivamile sokuqeda amandla. Kodwa izindaba ezinhle ukuthi njengoba siqina lapho sishoda, ama-deadlifts azokhula futhi, futhi ngokuvamile ngesisindo esiningi.
Iletha ziphi izinzuzo?
Ngaphandle kokuba ukuzivocavoca okuthuthukisa ukuqhubekela phambili kokuqeqeshwa komlenze, nakho kuneminye imiphumela eminingi emihle. Ngezansi siveza izinzuzo zokwethula i-deficit deadlift ohlelweni lokuqeqesha.
Ukumelana okukhulu okuvela phansi
Ukukhipha amandla phansi kukhulu empumelelweni ye-deadlift enzima. I-30% yokuqala imvamisa iyona enzima kakhulu, ngakho-ke ngokukhubaza lolu chungechunge lokunyakaza ngokushoda kwe-deficit deadlift, ungakha ukudonsa kwamandla aphezulu kulolu chungechunge oluthile lokunyakaza.
Ama-Powerlifters asebenzisa i-deficit deadlift ukwenza ngcono ukuqhuma phansi. Amandla abalulekile ekuphakamiseni izinsimbi ezisindayo, kodwa kanjalo namandla nokusheshisa. Ukuphakamisa isisindo ngokushesha kwenza kube lula ukunyakaza. Umfutho uyigugu kakhulu. I-Deficit deadlifts inyusa isivinini sokuqala. Lokhu kuzokwenza ukuthi usheshe futhi uqhume kakhulu phansi.
Ukuvumelana nezimo okwengeziwe
I-Deficit deadlifts ikuphoqa ukuthi uqale ukuphindaphinda ngakunye usuka endaweni ejulile ye-deadlift. Inani elikhulayo le-hip flexion liyasiza ekuthuthukiseni ukuhamba kwe-hip nokuguquguquka. Kodwa-ke, indawo yokuqala ejulile ingandisa ingozi yokuzungeza umhlane ongezansi. Uma uzungeza umhlane wakho ngenxa yokuntuleka kokuhamba, kunconywa ukuthi ungadali ukusilela kulo msebenzi. Ukwenza lokhu kungadala ukulimala.
Uma usebenzisa okushodayo ukuze uthuthukise ukuhamba nokuguquguquka, kutuswa ukuthi ukwenze ngezisindo ezilula futhi ugxile ekugcineni umhlane wakho ophansi ugobile kancane ngaso sonke isikhathi. Akufanele nanini siphindele emuva noma ngabe iluphi ushintsho esilwenzayo.
Thuthukisa ukuphakamisa ukuma nesikhathi ngaphansi kwengcindezi
Ngokwandisa isikhathi esingaphansi kwengcindezi ngesikhathi sokuqala kwe-deadlift, ungakwazi ukusebenzela ukuthuthukisa ukuma okudingekayo ukuze uqedele ngempumelelo le phethini yokunyakaza ngenxa yokucaciswa kwezidingo zakho. Isibonelo, ukugcina indawo eqinile yokuqala ye-hip ngezinye izikhathi kungaba umzabalazo kwabanye abaphakamisayo, ngakho-ke ngokugxila kulolu hlu oluthile lokunyakaza, ukuqwashisa umzimba kungasetshenzwa.
Ukwandisa ububanzi bokunyakaza kusho ukuthi ukuphindaphinda ngakunye kwe-deficit deadlift kuthatha isikhathi eside, futhi lokho kwandisa isikhathi ngaphansi kwengcindezi. Lokhu kwenza ukuphindaphinda ngakunye kufuneke kakhulu futhi kube ngcono ku-hypertrophy noma ukwakhiwa kwemisipha. Isikhathi esingaphansi kwengcindezi sidlala indima ebalulekile ekwakheni imisipha emikhulu
Qinisa iketanga elingemuva
Lokhu kudinga ukuhluka okuthile ku-deadlift, ngakho-ke kunengqondo ukuthi iketanga elingemuva lizothola ithoni lomsebenzi lapho lenza lo msebenzi. Ama-glutes, ama-hamstrings, ama-erectors omgogodla kanye nemisipha yangemuva izoqiniswa ngokushoda kwalo msebenzi.
Iketanga elingemuva libandakanyeka kakhulu kuyo yonke imisebenzi yohlobo lokugijima nokweqa. I-Deficit deadlifts ibaluleke kakhulu kubasubathi abafuna ukukhulisa amandla namandla ezemidlalo. Ukuqeqeshwa endaweni egobe kakhudlwana kuphoqa le misipha ukuthi isebenze kanzima kunokujwayelekile. Lokhu kunenzuzo ekwakheni amandla nokwandisa ubukhulu bemisipha.
Ubani okufanele akwenze?
I-deficit deadlift ayiwona wonke umuntu. Uma ungenaye umqeqeshi, kungaba nzima kancane ukwazi ukuthi ungabangenisa kanjani esimisweni sakho sokuqeqesha.
Ukukusiza esinqumweni sakho, kufanele uzibuze le mibuzo elandelayo. Uma uphendula ngokuthi "cha" kunoma iyiphi yazo, kungaba lula ukushiya lo msebenzi ngokuhamba kwesikhathi, lapho uthuthukisa indlela yakho.
- Ingabe unokuhamba kahle?
- Ingabe sikhona isizathu sokuwenza ngokushoda?
- Ingabe unaye umqeqeshi ongakunikeza impendulo?
- Ingabe unawo amandla ayisisekelo aqinile ku-deadlift?
Akuwona wonke umuntu ongakwazi ukwenza lo msebenzi ngokushoda. Isibonelo, abasaqalayo bazozuza ngokumane benze iziphindaphindo zekhwalithi zendabuko zokuqeda amandla kanye nokwakha amandla ayisisekelo. Futhi, abathuthuke kakhulu kufanele babe nesizathu sokukwenza hhayi nje ngoba babukeka bebahle kumavidiyo.
amaphutha avamile
Kwenziwe kahle, i-deficit deadlift ingumsebenzi omuhle kakhulu. Kodwa ukwenza ngokungalungile kungabangela ukulimala okukhulu. Nawa amaphutha avame kakhulu ukwenza isiqiniseko sokuthi ugcina ubungozi bokulimala buncane.
- ukushoda kukhulu kakhulu. Uma iplatifomu iphakeme, maningi amathuba okuthi uzungeleze umhlane wakho ongezansi. Uma kufanele ugobe kakhulu, qala ngokushoda okuncane kakhulu, njengama-intshi ambalwa. Bese ukwandisa kancane kancane emavikini ambalwa. Misa ukukhulisa okushodayo uma ungakwazi ukuhlehlisa ngaphandle kokuzungeza umhlane wakho ongezansi.
- Ukusebenzisa isisindo esiningi kakhulu. Ukushoda kwenza izisindo zizizwe zisinda kakhulu ngoba kufanele uhambise isisindo esiningi futhi wenze umsebenzi owengeziwe nge-rep ngayinye. Yingakho ungadingi ukusebenzisa inani elifanayo lesisindo osisebenzisela i-deadlift evamile. Kunconywa ukunciphisa izisindo zokuqeqesha ngo-20-30% futhi kancane kancane ukwandisa emavikini ambalwa.
- Sebenzisa ukubamba okuxubile okufanayo. Okunye ukubamba kuzokusiza uphakamise isisindo esiningi njengoba kuvimbela ibha ukuthi ingasuki eminwe yakho. Kodwa-ke, enye indlela yokubamba iphinde ifake ingcindezi eyengeziwe esandleni esifakwe izintambo. Kungase futhi kuholele ekukhuleni kwemisipha engalingani.
- Yenza ama-hips akhuphuke ngokushesha kunamahlombe. Uma ama-hips edubula ngokushesha kunesisindo, sibeka engcupheni yokubeka ingcindezi eyengeziwe emhlane ophansi futhi sinciphise inani lesisindo ongaliphakamisa. Bheka okhalweni lwakho esibukweni noma uthathe ividiyo ohlangothini ukuze uqiniseke ukuthi izinqulu namahlombe akho aphakama ngesikhathi esifanayo. Vimbela le nkinga ngokushuba kakhulu ekuqaleni kwe-rep ngayinye, uhlikihle umgogodla wakho kanzima ngangokunokwenzeka, futhi ugxile ekugcineni isifuba sakho siphezulu.