Kunabantu abaningi abajula ekuqeqesheni isisindo ngaphandle kokubheka ukuthi yini edingekayo ukudala ukungezwani emzabalazweni. Namuhla sizokufundisa amaqhinga amathathu alula azokwenza ukuthi usebenzise amaphesenti ayikhulu okusebenza kwakho ku-deadlift. Into yokuqala okufanele uyenze ukwakha isisekelo esiqinile ukuze ukwazi ukusenza siphelele. Ngemuva kwalokho uzofaka imininingwane emincane ukuze uthuthukise futhi uxhaphaze kahle.
Amaphuzu amathathu abalulekile ku-deadlift ephelele
- Bamba ibha ngokuqinile nge- ukubamba okuxubile ukusebenzisa amandla engeziwe. Ukubamba kungahluka futhi konke kusemthethweni, ngakho-ke ungakhetha phakathi kokuphindwe kabili noma okuxubile.
- Ukuphefumula kufanele kwenziwe ngendlela efanele: uma usubambe ibha bese ugoba, isigaba esilandelayo ukuthatha umoya ojulile. Uzofuna ukubamba umoya wakho kukho konke ukunyakaza nokusebenza kwe-deadlift, kodwa kugweme. Phefumula nge-diaphragm (esiswini) bese ukhama umnyombo ukunikeza ukuzinza kwesiqu sakho ngaso sonke isikhathi. Lesi sinyathelo sibaluleke kakhulu, qiniseka ukuthi ubamba umoya usuka endaweni yokuqala futhi uye ekuvaleni ngaphandle, ukuze (futhi) unikeze ukuzinza kuyo yonke i-rep. .
- Okokugcina, ingxenye enganakwa kakhulu ye-deadlift technique ikhipha ukuxega kubha. Empeleni idonsa ibha ibheke kuwe, njengokungathi "uyayiklebhula", okwenza ukuthi inamathele phezulu kwezimbobo zamapuleti, njengoba ungena endaweni yokudonsa. Uzozwa "chofoza" uma ukwenza ngendlela efanele. .
Konke lokhu kwenzeka NGAPHAMBI kokudonsa kwangempela ku-rep ngayinye, kusukela phansi (isikhungo esifile).