Deadlift: chii tsandanyama kushanda? Deadlift: sei kuita?

Zvinenge zvose nyanzvi Bodybuilder, panyaya chii muviri worudzii inonyatsobudirira, rinonyatsotaura kuti deadlift. How kuzviita, rinozivikanwa chete powerlifters basa, zviri zvavo chizvarwa inokosha muviri, pasina iro haikwanise kuita chero kudzidzisa kana makwikwi. Asi vamwe asingatsananguriki chikonzero, muviri kunge basa nayo chakaomesesa maererano zvemichina Implementation uye zvinorwadza muviri. Zvichakadai, Implementation ari deadlift zvinoda basa uye zvakawanda, asi zvinhu zvokutanga pakutanga.

Chii chichiri musimboti yechiitwa?

Deadlift anonzi chimwe chezvinhu zvakaoma kurovedza mukusimbisa muviri, zvose nyanzvi uye mudzidzi. Kunyange zvakadaro, pasinei kunzwisisa kwakaita Implementation, hazvifaniri kungosiyiwa, sezvo mumwe inonyatsobudirira kukurumidza tsandanyama chivakwa rinenge muviri wose, uye kutsiva deadlifts hapana mumwe muviri asingagoni, nokuti chete haako. Saka chii ichi ndiko deadlift chii tsandanyama vari kushanda uye worudzii mutoro inotengwa? Pano ndizvo mibvunzo kunzwisisa kuti beginners uye amateurs kunotora kutarisirwa mugumisiro kubva chiitwa.

Muchidimbu

Deadlift chokwadi muviri dzose tsandanyama ose makumbo, uye shure. Achiita rinopa kuti fanira kushandisa barbells, dumbbells kana Musungo-mutsipa. Species iyi inokosha muviri zvikuru, asi ivo vanomhanya vose pamusoro chete inofamba: makumbo chiedza vachikotama pamabvi uye zvishomanana zvaidiwa muviri mberi muviri, vakabata shamhu mutsipa uye kuchengetedza zviwanikwa lumbar rutsigiro (navamwe shure panguva iyoyowo vanofanira kunyatsova sandara), nomutambi rinobuda uye kunogadzirisika.

Chiitwa ichi chikamu boka chikuru Streats anoranga, pamwe squat uye pabhenji wokudhinda. deadlift anatomi zvokuti vose akashongedzerwa musculature hwapedyo sezvo apo nokusimudza masimbi, uye mumuviri kudzokera panzvimbo yayo yepakutanga.

Chii chinofanira kuteerera?

Asarudza kubatanidza mukurovedza kunzwisisa kwayo deadlift, unofanira kudzidza shomanana dzinokosha. Cherechedzai inofanira kubhadharwa kuti kusarudzwa shangu, akakwana sarudzo - vakabatisisa agere rutsoka wokuenzanisira ane sandarara uye widest inotsika, kuti zviri ukobvu kwayo chitsitsinho haafaniri kupfuudza 1 masendimita (zvachose pasina yakatesvera panyanga dzacho). Zviri chinodiwa kuti shangu ichi chinoshandiswa chete nokudzidziswa, sezvo kugara kusakara rutsoka akaremara munzvimbo pechigunwe nzvimbo. Izvi zvinogona kuita kuti kururama nzvimbo rutsoka panguva yechiitwa, zvigunwe zvenyu vachamuka uye pachava zvakafanira pakusimba, izvo zvinogona kuita kuti kukuvara repasi musana.

The Pfungwa yechipiri inoda kugadziriswa - ndiko kubata yakarurama, chinofanira kuva yakarurama mutsetse. Raznohvat inofanira kushandiswa panguva makwikwi, sezvo zvichiita kuti atore uye mubatirire zvakawanda uremu. Kana ukashandisa akasiyana brushes nezvenzvimbo mukusimbisa muviri anogara Yaunoti torque ari musana uye njodzi yokukuvadzwa inowedzera. Nemaoko simba kudirwa Kuda kutamba kwetsvimbo carpal ngaasungirire. Zvose izvi zvakakosha chaizvo sezvikonzero deadlift dzinosanganisira kwete chete yakarurama Implementation ari Nzira, asi kusarudzwa zvokushandisa, izvo zvinoreva zvimwechete.

Deadlift mhando uye misiyano

Sezvo vazhinji yechiitwa, iyo deadlift ane mhando dzakawanda. Basic ose mana, asi kuti nganyatsozivi chii tsandanyama vari kushanda pahofisi deadlift imwe mhando, unofanira kuziva nezvehukorokodzwa vaita. The Mhando chikuru traction zvinosanganisira chekare, Romanian, sumo uye traction-Musungo uchishandisa mutsipa.

The klassiske Shanduro uye Sumo wakaumbwa squat, asi ane zvakasiyana Pfungwa yacho makumbo. In wokutanga musimboti, tsoka akaisa zvakafanana ari nechokure kwete kupfuura upamhi pamafudzi voga. Huru sumo gumbo chinzvimbo siyanei kubva rutsoka kuti muAtlantic muruoko, uye daro pakati pavo iri pamapfudzi zvakati vakwanise.

Chimwe dzinonakidza Ipfungwa - a deadlift Romanian. Izvo tsandanyama vari kushanda kana vaurayiwa, ziva chete nenyanzvi vanokwanisa kuunza mabikirwo kuti automatism. Kubva venguva musiyano wezvinyorwa zvishuvo Romanian kusiyanisa mbiri dzinokosha - ndiko kuwanda maduku inofamba uye zvakakwana wehunyambiri nechinzvimbo uye kutadza kufamba shins panguva yose kusvika. Uye yokupedzisira kuzvipedza - kushandisa Musungo-mutsipa. Musiyano chete ndiye kushandiswa ichi chaizvo Musungo-mutsipa.

The klassiske Version

Classic maonero traction rinoitwa panguva yakamanikana Pfungwa yacho makumbo, anenge vanofanira kubata mutsipa kubhawa. Huru mutoro inowira musana wake uye makumbo zvinobatanidzwa munyaya Implementation chete kutanga kwekupwanyiwa yechiitwa - apo "kukundikana" ari kubhawa. Izvi mhando muviri zvikuru akakodzera vatambi vane pfupi (hama kuti muviri wose) maoko uye simba rinosimudzwa tsandanyama.

Anatomical zviri muviri mamiriro ane zvakananga kukanganisa chokupika zvokushandisa, maoko akaneta uye minwe pfupi havagoni kubata yakawanda uremu. Asi dambudziko iri ragadziriswa tichibatsirwa chinokosha michina kubata "yemauto" - a phalanx of thumbs anofanira akaiswa zvakananga pasi dzimwe minwe phalanges. Kana kubatwa simba, kunyange unyanzvi ichi, zvinokurudzirwa kushandisa zvokukochekera kana tsvimbo. Kudzivirira kunzvenga kubva kubhawa uye nechinangwa kugadzira mumaoko enyu vatambi vanoshandisa carpal mabhandi, asi chete panguva yechiitwa, sezvo makwikwi haabvumirwi.

Vaise "sumo"

Inoshandiswa pakutsigira tsoka kana vachiita traction "sumo" anoyeuchidza sumo chikuru pezvaaitsigira - tsoka igadzikwe zvikuru kuti tsoka, asi masokisi aiva sezvo pedyo sezvinobvira Pancakes (mu vaviri masendimita) uye zvishoma akatendeukira kurutivi. nzvimbo iyi tsoka zvinofanira kuchengetedzwa panguva Implementation pakati maitikiro ose muviri, asi shure vanofanira kuramba pamwero chinzvimbo. Izvi mhando traction iri nani kune vatambi vanenge havaratidzi dzakabudirira shure tsandanyama uye nokudaro disproportionately maoko refu. Huru mutoro pamwe unyanzvi ichi weveta tsandanyama pakati pazvidya. Kuti Nzira pakati anatomical zviri mumuviri uye ane zvakananga kukanganisa chii tsandanyama vari kushanda panguva deadlift.

Deadlift pamwe Musungo-ndokutsika

Maererano noruzivo rwokugadzira Implementation, kwakadai muviri anoita dzekare shamhu asina zvakasiyana, kunze rinokosha mhando pamutsipa, kuburikidza icho kudzikisa kubhawa nyore zvikuru. Ndizvo chete goko ichi uye kumhanya "lightweight" deadlift. Izvo tsandanyama vari kushanda shanduro iyi? Uyu mubvunzo kuti vasingazivi ari nuances zvishandiswa mitambo. The mutoro mukuru kana kuita kwakadai propulsion anoswedera shure tsandanyama (nomuzongoza kuswatura, latissimus tsandanyama uye ose pamusoro), honokono, glutes uye adductors pazvidya.

Romanian nhomba

Nokuti kuitwa yepakutanga nzvimbo vanoda sezvo pedyo sezvinobvira kusvika muzariro kubhawa, saka kuti ichimuremera pamusoro tibia (rinenge pamusoro feet). Avo netsoka papfudzi-upamhi oga kana zvishoma vakwanise tsoka vanofanira kufanana nomumwe (havafaniri dhipuroya masokisi mumaoko).

Kunzwisisa mutsipa iri senguva vabatwa (kumashure pamaoko roga, uye muchindwi vanofanira muAtlantic kuti muviri). Kure pakati brushes vanofanira kuva zvishoma yakakura kupfuura upamhi pamafudzi. Emaoko zvinofanira zvishoma hwakakungwa, musana yakananga sezvinonzi musana wakasimba ngaasungirire, pamafudzi mashizha akaderedzwa, uye panguva chokupika yose anosimudza (kubva pasi kusvikira kumusoro muviri), nzvimbo shure uye pamafudzi mashizha zvinofanira kushandurwa.

Kana nokusimudza barbell musana vanofanira kuramba sandara pasina rounding uye deflections. Kurera chihuri, vanofanira swatanudza kudzokera hunyambiri nzvimbo - zviri yepakutanga chinzvimbo.

Kukurira pamusoro, bheseni inofanira pasi pachine zvokuti musana yakanga kunyatsoteerera tote. Izvi zvinoitwa nguva dzose iwe simuka, muviri wose anofanira nerongo, uye mashizha vari kuderedzwa. Uyezve, tichisiya nzvimbo zvipande kuchinja, uye panguva imwe chete flexes shure pum uye nokudaro dzivirira chiuno nenhendashure (tilting uye yokururamisa yaifanira synchronously, uye chero nyaya kwete sequentially). Kana iwe angled musana vanofanira kuramba Kutsauka. Panguva yakadereresa pfungwa hazvibviri kumativi kumashure uye shure pazvidya anofanira akanzwa simba kunonyanyisa tsandanyama makakatanwa.

Tinofanira kusimudza yairova kuburikidza nokuedza marunda. The kunonyanyisa kureba projectile vosimba - zvishoma pamusoro ibvi (kana pakati yehudyu). Kana nokusimudza shamhu vanofanira zvinokambaira makumbo maduku vertically (chaizvo pedyo makumbo), uye muviri haachatauri shure, saizvozvo inofanira hwakakungwa pamabvi uye muhudyu. Pezvisungo zvenguvo rutsoka havafaniri kuva hwakakungwa, uye mabvi tinozviona. Zvakakosha pakutanga yaikwira kufamba zvakanaka pasina jerking. kwakakodzera chidobi chakavanzika pachiitwa ichi iri kuwedzera, zvinofanira kuitwa kuedza makumbo pane yenyu shure. Tsoka vachafanana vanoomerera paburiro, uye kuzvimba, zvinokosha kusunda musana pasi. Panyaya iyi, kumashure asingadi kuneta.

Achideredza Kapuranga kuitwa chete michina. Maoko regai ruramisa kukwira, mabvi ako zvishoma wakakokonyara uye kuramba saka panguva kurereka (vanokunga navo isingachadiwi). Ndizvo zvose kuti ndiye deadlift. Izvo tsandanyama vari kushanda apo mumwe nzira? Ndizvo mubvunzo anofarira ruzivo muviri. Uye mhinduro iri nyore, zviri hudyu, magaro uye shure, chete neimwe pachake kusimbisa vachambokanganwa zvishoma.

Health Njodzi

Achiita deadlifting iwe zvinoda zvakarurama mumwe Pasika uye kuchengeteka, sezvo ichi chimwe chezvinhu zvinorwadza. Spondylolisthesis, lumbago, musana heniya, akaverevedza dhisiki - ichi hachisi chinhu mishoma kuti pezvingazoitika, chero kunotevera kwakaita yapfuura munogona pacharo akanzwa.

Cherechedzai inofanira kubhadharwa kuti mamiriro ezvinhu shure; kana kunyanyisa Kutsauka ari lumbar nharaunda uye rounding yacho nomuzongoza mutoro rwuchiwanzwa, uye ichi, akavapindurawo, kungaita kuti ose musana kukuvara. Nokuti Kudzikamiswa rezasi shure vatambi yakarumbidza inorema mitambo bhandi, uye pamberi chero musana chirwere kazhinji vanoramba kuuraya postural vaise.

Kuekisesaiza ndiko kwakaoma chaizvo uye ngozi, uye vasati achiita kudiwa kunyatsotevera kuwana Kunyatsoziva zvemichina uye nacho pakukwana. Uye chete pashure Tinogona kutaura nechivimbo kuti pachako: "Ndinoziva chaizvo sei uye chii tsandanyama vari kushanda panguva deadlift," uye noushingi kusanganisira mune kuekisesaiza yenyu.