I-deadlift ingenye yezindlela ezingcono kakhulu zokuzivocavoca umzimba ekusebenzeni komzimba ophansi. Indlela eyenziwe kahle ayitholakali kalula, empeleni kungathatha amasonto ambalwa ukulungisa ukuma nobubanzi bokunyakaza. Futhi akukhona lokho kuphela, umsubathi ngamunye unezici ezihlukene zomzimba, ngakho abantu abade ngeke bazuze uhla olufanayo lokunyakaza njengomuntu omfushane.
Uzothola imihlahlandlela ephelele yokuthuthukisa i-deadlift ngendlela efanele, inkinga ukuthi lawa macebiso awasebenzi kuwo wonke umuntu ngaso sonke isikhathi. Kulapho-ke kubuzwa khona ukuthi i-femur kufanele ibe phezulu kangakanani ekuhambeni kwakho.
I-hip ephezulu noma ephansi?
Kuyenzeka kimi. Ngingu-1'73" futhi kuhlukile kimina ukuphakamisa ubude obufana nobontanga yami engu-1'60". Uma ungumuntu omude futhi ungavumelani nokuvivinya umzimba, maningi amathuba okuthi ugcine usuzilimazile ngokuphakamisa izinsimbi ngendlela engafanele.
Okufanelekile, kufanele "uhlale" phezulu ngokwanele ukuze uqinise iqolo lakho futhi ugcine ungathathi hlangothi. Uma iqolo lakho eliphansi liyindilinga ekuqaleni kwe-lift, hlala phezulu kancane bese uzama futhi. Kubantu abafushane, bangakwazi ukuhlala ekuphakameni kwamadolo futhi bagcine umgogodla wabo ungathathi hlangothi, ngaphandle kokuyindilinga. Lokhu kubenza bakwazi ukuma baqonde futhi babeke amahlombe abo endaweni ephakeme efana ne-bar.
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Abantu abanemilenze emide bazozuza ngokwenza ofile okuthi uma behlala isikhathi eside. Ngokuba nesimo sokuqala esiphezulu, uzokwazi ukuqinisa umhlane wakho futhi uwugcine ungathathi hlangothi. Lokhu kubavimbela ekuqaliseni ukunyakaza kusuka ku-lumbar spine etshekela ngemuva futhi engabangela ukulimala, ikakhulukazi ngaphansi kwemithwalo esindayo ngokuhamba kwesikhathi.
Ukuhlala isikhathi eside kuhlanganisa nokuhambisa amahlombe akho phambili kancane, ufinyelele udlule ibha. Ngiyazi ukuthi kukhona abanye abantu abacabanga ukuthi kufanele ubeke amahlombe akho perpendicular to the bar, yebo noma yebo, kodwa akulona iqiniso.
Ungazi kanjani ukuthi hlobo luni lokuphakamisa olukufanele?
Angikwazi ukukutshela, kufanele kube nguwe ozazisa ngokwakho. Iseluleko sami ukuthi uzame zombili lezi zikhundla futhi ubone ukuthi iyiphi ekusebenzela kangcono. Zirekhode kuvidiyo futhi ubone ukuthi ibuphi ubude obukuvumela ukuthi wenze i-lift ephephile futhi enamandla.