Dead Rod: ukusebenza inqubo, nokwakheka amanothi

Dead isixhumanisi - inketho deadlift. umehluko Its main kusukela induku classical wukuthi imilenze ahlale umile njalo. Le nhlangano yenkolo yokulwela kwenzeka kuphela ngezithukuthuku ngemuva. "Yokudonsa ngemilenze ngqo" Ngakho-ke, umsebenzi ngokuvamile esibizwa. Anakho lwesithathu isihloko - ukunxanela Romanian. Lapha, ngokusobala, indima eyadlalwa izimpande ukuzilolonga kanye impumelelo ye weightlifters Romanian.

Uhlolojikelele

Izivivinyo zenzelwe ungibonise biceps senyonga. Libhekisela base futhi kubhekwa ezinzima, kodwa akukho Kunconywa ukwenza silingo eshonile isitayela amandla. I eziyinkimbinkimbi kuhilela amalunga omzimba amaningi amaqembu kwemisipha, kodwa isikhundla umzimba lapho umsubathi wenza kwakha komthwalo osindayo ku yomgogodla. umzimba Basic, edinga ukunakekelwa okukhethekile, kancane, futhi omunye wabo - a silingo efile. ukusebenza inqubo kufanele ilawulwe ngangokunokwenzeka.

umzimba obusebenzayo

Xhumanisa yakha hhayi kuphela imisipha ilungelo, kodwa kuqinisa kahle leli qembu kwemisipha. Ngenxa yalokho, squats kanye neminye imicikilisho eyenziwa ngenkathi mile umsubathi azizwa eqiniseka kakhudlwana. Lokunye lokubaluleke kakhulu iqiniso lokuthi umsebenzi akusho ukulayisha ngokuhlanganyela amadolo - umthwalo wadibaniswa imisipha imilenze. Lokhu kungenxa yokuthi i-hamstrings kuphumelela kakhulu eliletha ukuthula kwedolo, njengoba nje cindezela ekulinganiseni emgogodleni.

Sebenza le emisipheni nasemalungeni

Dead deadlift, imishini yokusebenza esidinga emakamu eliphezulu kuthinta amaqembu amaningana kwemisipha. Umsebenzi oyinhloko owenziwayo kwenziwa lo hamstrings, kodwa umthwalo futhi etholwe erectors nemisipha gastrocnemius. Yingakho isisindo projectile kufanele uvumele lo msubathi ukukhulisa ukulawula yonke into eyenziwa. Uma lokhu kungenzeki, umthwalo uzoya nezinye izicubu kanye nomgogodla, okuyinto ngokuphelele noma yini.

Esinye isizathu ukuba bathuthe ngaphansi kolawulo - ukulayisha ngokuhlanganyela kwedolo. Akunakusetshenziswa akufanele kakhulu, ngoba kungaholela ekulimaleni okubucayi. Joint ukuphumula kancane, lo msubathi, ukuqopha umthwalo imisipha, ukuguqa yakho kancane. Umthwalo Akumelwe nishiye izicubu amalunga omzimba. Lo mthetho eziyisisekelo sawo esiningi kubaluleke ngokukhethekile lokhu, njengoba silingo efile. Technique akunzima kangako, into esemqoka - ukugcina konke imithetho.

Technique deadlifts

Into yokuqala okudingeka ukuthi uthathe indawo yokuqala - indlela eya projectile bese uqondanisa izinyawo zakho kancane iyincane kunobubanzi ehlombe (ungathola ku egqumeni elincane, ukwandisa uhla motion). Khona-ke ukugoba imilenze yakho kancane futhi ibheke phansi eyolanda barbell. Kuheleza kufanele kube kancane ebanzi kuka ububanzi ehlombe. Ukuwa, kungenzeka ukhalo buyisela emuva ibhalansi emuva. Sekuyisikhathi ukusebenzisa kuyanda. Okwenza kwadingeka ukuba ngokushelela ngokulawula isikhundla ezingeni emuva. Akubalulekile ukuqondisa ngokuphelele, umthwalo akayekiwe ku emalungeni. Yilokho ngokuyisisekelo zonke. It uhlala kuphela ukuphinda ezinyakazayo izikhathi 10-15. Isibalo izindlela, + njengoba bekulokhu kunjalo, zokhahlamba kusuka 3 kuya 5.

amanothi

Technique deadlifts elula, kodwa ezinye umehluko wemisindo nemiqondo yamagama, ukuhlukumeza zazo kungaholela ekulimaleni noma umane ngenxa yokungabi bikho kwemiphumela. Ake sihlole ngamunye wabo:

1. Phakathi umsebenzi kufanele ulandele isikhundla esifanayo of the imilenze. Kufanele kuphela kancane ibheke ukuze kuvinjelwe nokulayishwa joint kwedolo. emthambekeni phansi wenza emuva zakhe kuphela. Taps ukhalo emuva ngangokunokwenzeka, kodwa kufanele kube nomthelela imilenze goba.
2. Ukuze umthwalo owamelana hamstrings, hhayi emuva imisipha, izinyawo kufanele kube ehlombe kakade.
3. Thumela izindleko ngaphansi kolawulo ngangokunokwenzeka ukwehlisa phansi. Akunakusetshenziswa ungalilahli jerks futhi "uphonsa" ke.
4. Usizi akusho uslayida phezu kwezinyawo, akusiwona deadlift zakudala, kanye silingo efile. Su lesi sivivinyo kusho ukuthi entanyeni kuyinto okuxekethile.
5. Inhloko kumelwe ngaso sonke isikhathi ukubheka phambili. Asikho isidingo ukwehlisa futhi ijika emuva. Ngenxa yalokho, izindwani kudingeka zingancishiswa.
6. Kuheleza kungaba kokubili ngqo futhi ukuhlanekezela, ngisho kuhlanganiswe. Konke kuncike siqu induduzo umsubathi imikhuba.

Dead ukuqalekela amantombazane. ukusebenza inqubo

Lo msebenzi kuthandwa kakhulu emantombazaneni. Into ukuthi siveza imisipha ukuthi bubuhle ubulili uthando. Sawo esiningi, umzimba abaningi emhlabeni wonke amadoda nabesifazane. Ukuze labo umzimba zihlanganisa efile futhi traction. Technique kwabesifazane lihlukile indlela zabesilisa. Singagcina ngokubu- uqaphele ukuthi abesifazane babevame ukusebenzisa esikhundleni barbells dumbbells. Kulokhu, udinga ukuqinisekisa ukuthi izandla zakho ngeke babe okuxekethile. Ngokuqondene isango, futhi kuncike esikuthandayo.

izici yokwakheka

Lo msebenzi mkhulu nisebenzela imisipha futhi ngokuvamile wonke emuva of the imilenze. Esikhathini okusalungiswa ngokungaqondile bemisipha eside ngemuva, ngakho ungabi kahle ngemva kokubulawa kwakhe ukuqala le ndaba njengoba hyperextension. Kungaba okungcono reverse hyperextension. Hamstrings abaluleke kakhulu hhayi nje ngenxa yobuhle, kodwa futhi ngenxa nemilenze eqinile. It ehilelekile kuqiniswa yomzimba ukusebenza yimuphi omunye umzimba ukuma. Ngakho-ke isixhumanisi efileyo ungene arsenal of bonke abasubathi abafuna ukukucabanga imilenze enamandla.

Joint amadolo selulayisheke, kodwa ilungelo, ukunyakaza okunenjongo awusebenzi iqalise. Straight abheka, ngabomvu, ake umthwalo ikholomu umgogodla, okuyinto vele ngokuvamile usebenza.

isiphetho

Ngakho, singaphetha ngokuthi labo abafisa abe imilenze enamandla futhi evuthiwe, ephelele silingo efile. Technique lokhu ukuzivocavoca ngempela aqondwa ngisho Wabasaqalayo. Into esemqoka - ungakhohlwa mayelana siphephe.