I-deadlift ingenye yezindlela ezithakazelisa kakhulu zokuzivocavoca umzimba ukuze usebenze umzimba ophansi kanye nokuma komzimba okulungile. Ngokuvamile kwenziwa ngebha evamile, kodwa kuya ngokuya kuvame ukuthola ibha enezinhlangothi ezine emajimini. Ibanga lokunyakaza liyahlukahluka kakhulu njengoba uqala ukusuka endaweni eseduze ne-squat. Lokhu kuvumela ukuthi kudalwe i-engeli ejulile emadolweni ngokuqhathaniswa ne-deadlift evamile.
Nge-hex bar uthola umsebenzi owengeziwe kuma-quadriceps, kanye nokubandakanyeka okukhulu kwama-hamstrings, ama-glutes, i-abs, i-back back, forearms kanye ne-trapezius. Ngakho-ke mhlawumbe kungenye yezindlela ezingcono kakhulu zokufa.
Izinzuzo
Kungenzeka ukuthi awukakalokothi uzame le mishini yezemidlalo, kodwa ngiyakuqinisekisa ukuthi kungaba inketho enhle ekuqeqeshweni kwakho. Njengamaphuzu amahle owatholayo:
Uqeqesha cishe wonke umzimba
Ukufa ngebha yama-Olympic kuyindlela yakudala kakhulu yokwenza umsebenzi. Uma sisebenzisa i-hex, silungisa ukunyakaza namaphethini wokushaja. Uzoqhubeka nokusebenzisa umzimba ophansi ngezinga elikhulu, kodwa futhi uzobona ukubandakanyeka okukhulu komhlane nezingalo.
Ngaphezu kwalokho, ukushintsha isikhungo sokudonsela phansi kwenza imisipha isebenze emazingeni ahlukene. Uma ungumuntu ojwayelekile kuma-Olympic barbell deadlifts, uzoqaphela ushintsho olukhulu ekuthuthukisweni kwasemuva nasekusebenzeni.
Ukwenza kusebenze okukhulu kwe-quadriceps kuyadalwa
Ku-deadlift yendabuko, umsipha osetshenziswa kakhulu yi-hamstring. Kulokhu, ukubamba nokuba nesisindo sangemuva kuthanda ama-quadriceps ukuze asebenze kakhulu. Lokhu kuzoshintsha ukuzuza kwemisipha okujwayele. Eqinisweni, ukusebenza kwakho kungahluka cishe ngaphandle kokuqaphela.
Kufanele uqaphele inani lokuzivocavoca okwenza kusebenze i-quadriceps, ukwethula abanye abamelene nabo abaqinisa ama-hamstrings. Ukufeza ukusebenza kahle kubalulekile ukwethula izivivinyo ezisebenza wonke amaqembu emisipha ngokulinganayo. Yile ndlela esigwema ngayo ukungalingani kwemisipha.
Yehlisa ukungezwani emhlane ongezansi
Njengoba sigcina i-engeli eqonde kakhulu ye-torso, ingemuva eliphansi alikhohlisi njengalo msebenzi. Kuyinketho enhle ukuhlanganisa izinqubo isonto lonke, futhi ukwazi ukukhulisa isisindo ngaphandle kokulayisha ngokweqile umhlane ongezansi.
Kodwa-ke, uzoqaphela ushintsho olukhulu ekusebenzeni okuphezulu kwe-back. Kubalulekile ukwamukela ukuma okuhle ukuze ugweme ukudonsa izicupho noma ukuzingela amahlombe. Uma sikhipha i-deadlift nge-hex bar, ama-lats kanye ne-serratus posterior kumele acushwe ukuvimbela umgogodla ukuthi uqalise ukunyakaza.
Ukhiqiza amandla amakhulu namandla
Ngokubamba ezinhlangothini, kubonakala kulula ukuphakamisa futhi sidala ukuphepha okukhulu kunasekugcineni okuvamile. Ngeke wesabe ukuthi ibha izophuma eminwe yakho, noma ukuthi uzokhathazwa yi-supine noma ukubamba okuxubile.
Ngaphezu kwalokho, ibha ye-hex ikuvumela ukuthi ukhuphule ukushuba kobubanzi bokunyakaza futhi uthuthukise isivinini, ube yinselelo yemisipha. I-deadlift kulolu hlobo lwebha idala ukunyakaza okunejika lamandla akhuphukayo, kukwenze uqine kulo lonke uhla lokunyakaza. Uqala unamandla emzimbeni ongaphezulu, ngakho iphuzu elinzima kakhulu liphuma ku-squat futhi ususa isisindo phansi. Uma usudlule emadolweni akho, ukukhiya isisindo kulula kakhulu.
imisipha esetshenzisiwe
Wonke ama-deadlift asebenza ama-glutes, ama-hamstrings, kanye nomgogodla, kanye nemisipha yangemuva, okuhlanganisa ama-erectors omgogodla kanye nemisipha ye-trapezius. I-hex bar deadlift isebenza yonke leyo misipha, kodwa ngendlela ehluke kancane kunezinye izinguquko zokuzivocavoca ngenxa yokuthi isisindo sisatshalaliswa kanjani.
Okokuqala, isebenza i-quadriceps ngaphezu kwe-deadlift evamile. Ukwenza nge-Olympic bar evamile kugcizelela kakhulu ama-hamstrings nama-erectors omgogodla, okuyimisipha ejulile yangemuva ehamba ohlangothini ngalunye lomgogodla. Esikhundleni salokho, i-hex isebenza kangcono kuma-quads ngoba iwuhlobo lwe-squat deadlift.
Ekupheleni kokuphindaphinda ngakunye, amadolo aguqe ngaphezu kokuhlukahluka kwe-deadlift yemilenze eqondile. Ngakho ukuze ufike phezulu, ama-quad kufanele asebenze kanzima kakhulu.
Umehluko phakathi kwebha ene-hexagonal nebha yama-olympic
I-hex bar deadlift isebenza cishe amaqembu emisipha afanayo njenge-deadlift evamile. Nokho, kunomehluko othile phakathi kwawo okufanele ukugqanyiswe ukuze kuthuthukiswe ukusebenza kwethu futhi kuhluke izinqubo zethu zokuqeqesha.
- Isikhungo samandla adonsela phansi. I-hex bar deadlift ingase ibe lula kwabanye abaphakamisi njengoba igcina isisindo siseduze nendawo yamandla adonsela phansi ngesikhathi sokuzivocavoca. Ngokuma okufanele, i-hex bar deadlift ibeka ingcindezi encane emhlane ongezansi nama-biceps uma kuqhathaniswa ne-deadlift yebha yama-Olympic evamile.
- ububanzi bokunyakaza. I-hex bar deadlift inikeza ukuguquguquka kwamadolo okwengeziwe, okusho ukuthi amadolo ayagoba kancane lapho enza i-hex bar deadlift uma kuqhathaniswa ne-deadlift evamile. Lokhu kugoba kwedolo kudinga i-torso eqondile, okwenza i-hex bar deadlift ifane nokuzivocavoca kwe-squat.
- ukusebenza kwemisipha. Ngenkathi i-barbell deadlift evamile igcizelela kakhulu amaqembu emisipha emhlane ophansi nangemuva kwemilenze (njengama-hamstrings kanye ne-erector spinae), ukwenza i-hex bar kuhlanganisa ama-quads amaningi.
Amathiphu awusizo
Ngaphambi kokudlulela ezinyathelweni zokwazi ukuthi kwenziwa kanjani lo msebenzi, kuhle ukunaka amathiphu athile. Lokhu kuzonciphisa ubungozi bokulimala, ikakhulukazi kubasubathi abangakaze basebenzise le ndawo yokuzilolonga.
Yenza kusebenze umongo
Njengawo wonke ama-deadlift, i-hex bar deadlift idinga ukwenziwa kusebenze okubalulekile ukuze umnyakazo ulunge. Uma singabandakanyi umgogodla wethu ngesikhathi sonke sokuphakamisa, sizibeka engcupheni yokudonsa iqolo.
Kufanele uthathe umoya ojulile ngaphambi kokuphakamisa ukuze uvule umgogodla. Cabanga ugqoke ibhande eliqinile noma ibhulukwe ngemva kokudla kukaKhisimusi futhi uqinisa ibhande noma ibhulukwe phakathi nokunyakaza. Sizobamba umoya kuze kufike phezulu.
Ukuphefumula kufanele kufane njengoba sehlisa ibha. Sincoma ukuthi udedele umoya othile phezulu kwe-deadlift bese ungenisa umoya owengeziwe ngaphambi kokwehlisa. Lokhu kuzosiza ukugcina ukungezwani futhi kuvimbele umzimba ekuphumuleni ngesikhathi sengxenye yokugcina yokuphakamisa.
phusha imilenze yakho
Ukuphakamisa imilenze kuyisiqondiso esihle cishe kunoma yisiphi isimo lapho kufanele uphakamise okuthile esindayo, kuhlanganise ne-hex bar.
Sizophusha umhlabathi ngemilenze esikhundleni sokudonsa ngemuva ukuze sigcine iketango elingemuva liqondile phakathi nengxenye yokuqala yokunyakaza. Lokhu kuvimbela umhlane ukuthi ungagobi phambili futhi kuzoqinisekisa ukuthi umsebenzi omningi uya endaweni engezansi.
Inweba amadolo nezinqulu ngesikhathi esisodwa
Njengoba udonsa, amadolo nezinqe zakho kudingeka kukhiyelwe ngaphandle ngesikhathi esifanayo ukuze kuvinjwe umhlane wakho ekugoqeni noma izinqulu zakho ziphakame ngokushesha. Kuvamile ukwenza iphutha lokwelula imilenze yakho ngaphambi kwezinqulu zakho, okubangela ukuthi empeleni kufanele usebenzise umhlane wakho ukuze uqedele ukuphakamisa, ukubeka ukucindezeleka okungadingekile emgogodleni wakho.
Uma singakwazi ukuvumelanisa ama-hips namadolo, sizozama ukwehlisa isisindo noma ukuzijwayeza isisindo somzimba kuze kube yilapho sithola ukunyakaza kahle.
Phusha amadolo akho
Leli thiphu lesu libalulekile ezivivinyweni eziningi. Amadolo angase afune ukuxega ngokwemvelo lapho ephakamisa, kodwa akumelwe siwavumele.
Kunalokho, sizogxila ekucindezeleni ngokuqhubekayo njengoba sisetha bese siphakamisa isisindo. Ukugcina amadolo akho eqondaniswe kahle kuzokwenza kube lula ukuthi amadolo nezinqulu zakho zikhuphuke kanyekanye futhi ugcine ingcindezi ku-glutes yakho nama-hamstrings, hhayi emhlane wakho.
Phakamisa isisindo esifanele
Yebo, i-hex bar deadlift inobuchwepheshe obuncane kunebha yama-Olympic, futhi abantu abaningi bangaphakamisa izinsimbi eziningi nge-hex. Kodwa lokho akusho ukuthi kufanele siphume sigijima sizama ukuphakamisa into esinda kakhulu kunalokho esingakwazi ukuyibamba. Kufanele uqale ngesisindo esilula futhi esikhululekile futhi ukhuphuke kancane njalo lapho senza lokhu kunyakaza.
Ngisho nangemva kokuba sesifunde ukunyakaza kahle, kuwumqondo omuhle ukuqala isethi yokuqala ngesisindo esilula ukuze sifudumale futhi silungele ukuhamba ngaphambi kokuphakamisa okuthile okunzima kakhulu.
indlela yokuzivocavoca
Imisipha yakho kuzodingeka isebenze ngamandla amakhulu ukuze uqalise ukuphakamisa, kodwa kulula kakhulu (ukukhuluma ngomshini) kunebha yendabuko. Basebenza kanzima engxenyeni yokuqala ye-lift, kodwa hhayi kuwo wonke umsebenzi. Ngakho-ke uma ufuna ngempela ukukhulisa umfutho ukuze kube umsebenzi onzima njengowakudala, hlanganisa band nokunwebeka ku-bar ukuze njengoba uphakamisa isisindo, ukungezwani kwebhande kuyanda.
Abasubathi abaningi nabathandi bokufaneleka bathola ukubamba okusetshenziswa kubha yendabuko kungakhululekile. Kulokhu, i- bamba Isuka ekuthambekeni ukuya kokungathathi hlangothi, okwenza kube lula kakhulu ukuphakamisa isisindo nokugcina ukuma okuhle komzimba. Ngokuthuthukisa ukubamba, ukukhathala kuyancipha futhi ungaqhubeka nokuqeqeshwa ngomthwalo ophezulu isikhathi eside.
Ungesabi ukwethula izici ezintsha zemidlalo ekusebenzeni kwakho. Zama ibha ye-hex ukuze uthole ama-deadlift noma ama-squats. Uzoqonda ukuthi kungani sekuyizinto ezifunwa kakhulu ezindaweni zokuzivocavoca. Ukuze ukwenze ngendlela efanele, qala ngokusebenzisa isisindo ongakwazi ukusilawula ngamasethi angu-2-3 we-3-8 reps. Inqubo efanele ilandela lezi zinyathelo:
- Qala ngokuma ngqo maphakathi nebha ye-hex. Ukuma kufanele kube kude izinyawo zibe ububanzi behlombe kanye nobubanzi be-hip-width kanye nokugoba kancane emadolweni. Amahlombe kufanele abe ngqo phezu kwezinqulu ezinekhanda elingathathi hlangothi nentamo. I-chin kufanele ihlale ibambekile phakathi nokunyakaza. Isisindo sezinyawo kufanele sisatshalaliswe ngokulinganayo kubo bonke ubude bonyawo. Bamba umhlabathi ngezinyawo zakho ukuze udale indawo ezinzile yonyawo.
- Cindezela amahlombe akho, izinqulu, nomgogodla wakho ngokuhogela kahle bese ukhipha umoya ngaphambi kokuba uzehlise ekubambeni kwebha ye-hex.
- Nyakazisa ama-hips akho bese uqala ukugoba amadolo akho ukuze wehlise umzimba wakho ubheke kubha ye-hex.
- Bamba izibambo ze-hex bar bese ubamba imisipha yakho yangemuva ngokuzungezisa izingalo zakho kuze kube yilapho indololwane yakho yangaphakathi ibheke phambili.
- Phakamisa ama-hips akho phezulu nangemuva uze uzizwe unwebeka ngemuva kwemilenze yakho. Izinqulu zakho kufanele zibe phezulu kunamadolo akho futhi amahlombe akho kufanele abe phezulu kunezinqulu zakho. Ama-shins akho kufanele aqonde. Zonke izimpinda kufanele ziqale ukusuka kulesi simo.
- Ngenkathi ugcina umgogodla ongathathi hlangothi, gcina ibha ye-hex igxile futhi uqale ukunyakaza kwakho okuya phezulu ngokuphusha izinyawo zakho emhlabathini. Njengoba uqala ukuma, cindezela ama-glutes akho futhi uvumele izinqe zakho ziqhubekele phambili.
- Njengoba i-hip iqhubekela phambili, gcina izingalo zakho zeluliwe futhi uqedele ukunyakaza ngokucindezela ama-glutes akho ngenkathi ugcina isikhundla somgogodla ongathathi hlangothi. Ekupheleni kokuphindaphinda ngakunye, amahlombe akho kufanele aphele ngqo phezu kwezinqulu zakho.
- Manje ukunyakaza okuya phansi kwenzeka. Njengoba wehlela emuva endaweni yokuqala, gxila ekugcineni ibha ye-hex igxile futhi ugcine umgogodla ongathathi hlangothi. Goba okhalweni lwakho, uvumele amadolo akho agobe ukuze wehlise i-hex bar ibheke phansi.