Deadlift: he aha uaua mahi? Deadlift: me pehea ki te mahi i?

Tata e tukuna katoa ngaio, i runga i te pātai o te mea ahua o te mahi ko te whai hua tino, mārama ta e te deadlift. Me pēhea te ki te rave i te reira, mohiotia anake ki powerlifters ngaio, te reira to ratou mahi taketake Māori, i waho e kore e taea te mahi i reira tetahi whakangungu whakataetae ranei. Ko mo etahi take e tatararaa, kua whakaritea ai bodybuilders te faingataa i roto i ngā o te hangarau whakatinanatanga me te mahi pāmamae. Na, titau te whakatinanatanga o te deadlift etahi whakangungu me te rota o te matauranga, engari nga mea tuatahi te tuatahi.

He aha te mea tonu te ngako o te mahi?

whakaaro Deadlift te tetahi o nga mahi uaua tino i roto i te bodybuilding, e rua ngaio me te runaruna. Otiia, ahakoa te whīwhiwhi o te whakatinanatanga, kia kore e waiho ai, mai te mea tetahi o te whai hua tino mo te hanga uaua tere tata te tinana katoa, a whakakapi deadlifts kore e taea e kore atu mahi, no te mea e kore e te taua te tīariari. Na he aha te mea tenei te te deadlift aha e mahi uaua, me te aha te huru o te kawenga whiwhi te? Tenei te aha ngā pātai i ki matau hoki ki te tīmata me amateurs tiki i te hua e tūmanakohia ana i te mahi.

Highlights

Deadlift Ko te mahi taketake mo te katoa uaua o nga waewae, me hoki. Mahi reira whakarato hoki te whakamahi whakahauanga o nga tauteka, dumbbells Mahanga-kaki ranei. Momo o tenei mahi taketake ake, engari ratou oma katoa i runga i te nekehanga kotahi: ki te marama waewae piko i te turi me te filio'i iti o te tinana tinana whakamua, e pupuri ana i te kaki tokotoko me te tiaki i te tautoko lumbar tūturu (te toenga o te hoki i te wa ano kia tino papatahi), te whiti kaipara ka whakatikaina.

Tenei mahi ko te wāhanga o te rōpū te pekanga powerlifting matua, me te press ãpoko me pae. Ko taua anatomy deadlift e whakawhanake te musculature rawa katoa rite ina ara pauna, a i roto i hoki te tinana ki tona tūranga taketake.

Aha e whakarongo ki?

Ka whakaritea e ki te whakauru i roto i tona deadlift matatini whakangungu, e hiahia ana koe ki te ako i te torutoru ngā nui. kia utua ngā whakarongo ki te kōwhiringa o hu, te kōwhiringa tino - raru e noho ana i runga i te tauira waewae ki te papatahi, me kapu whānui, e ko tona matotoru i roto i te rekereke e kore e nui 1 cm (tino kahore titaha). Ko reira e minaminatia e whakamahia tenei hu te anake mo te whakangungu, mai i te kākahu waewae haka tonu i roto i te rohe koromatua. Ka taea e meinga tenei i te tūranga hē o te waewae i roto i mahi, ka whakatika o koutou waewae, a reira ka kia te pūmautanga tika, e taea arahi ki wharanga o te hoki o raro.

Ko te wāhi tuarua e hiahia aro - ko te ringa tika tenei, kia waiho te reira he raina tika. kia whakamahia Raznohvat i roto i te whakataetae, mai te mea te reira taea ki te tiki ake, ka mau i te rota atu taimaha. Ki te whakamahi koe i rerekē tūranga brushes i roto i te bodybuilding ko tonu pera-ka karanga te taipana i roto i te tuarā me te mōrea o te piki whara. Ki te ringa ngoikore ki te kia whakamahia mō te warea o te tokotoko carpal here. Ko te tino nui tenei katoa rite te deadlift pūtake ngā kore anake te whakatinanatanga tika o te tūāhua, ko te kōwhiringa o ngā taputapu, e kua te tikanga ano.

momo Deadlift me ngā rerekētanga

Ka rite ki te nuinga o nga mahi, he maha ngā momo te deadlift. Basic o te katoa e wha, engari ki te whai i te mārama whakaaro e pā ana ki te mea e mahi uaua i te deadlift he momo ngā, e hiahia ana koe ki te mohio i nga ture o to ratou mahi. Ko te momo matua o te pamu ngā puāwaitanga, Romanian, te whiriwhiri koe me te pamu-Trap te whakamahi i te kaki.

Kua hanga te putanga matarohia me te whiriwhiri koe o ãpoko, engari ki te waihanga rerekē o nga waewae. I roto i te whakatinanatanga tuatahi, hoatu te waewae i roto i te whakarara i te tawhiti e kore neke atu i te whanui o te pokohiwi motu. Te whiriwhiri koe tūnga waewae aki paku rerekē i te waewae ki te kia tohatoha i te ringa, me te tawhiti i waenganui i a ratou, ko te pokohiwi tino whānui.

Ko tētahi atu kōwhiringa ngā - he deadlift Romanian. E mahi uaua ka te mahi ana i te reira, e mohio ana ngaio anake nei e taea e ki te kawe i te hangarau ki te automatism. Mai i te kē puāwaitanga hiahia Romanian wehewehe rua ngā nui - ko te whānuitanga iti o te nekehanga me te tino poutū tūranga me immobility shins i roto i te huarahi katoa. Na te kōwhiringa whakamutunga - te whakamahi i te Trap-kaki. Ko te rerekētanga anake ko te whakamahi o tenei rawa Trap-kaki.

Ko te putanga matarohia

whakamana Tiro tauhira o te pamu kei te i te waihanga kuiti o nga waewae, kia tata ratou pa ki te kaki o te pae. taka te poropititanga matua i runga i tona hoki, me te whai wāhi waewae i roto i te whakatinanatanga o anake te wāhanga tuatahi o te mahi - ka "kore" o te pae. Ko atu e tika ana mō te kaitäkaro ki poto (whanaunga ki te tinana katoa) ringa me uaua huha ngoikore tenei momo o te mahi.

ai ngā tohu o te hanganga tinana i te pānga tika i runga i te mahi o te taputapu, e kore e taea e ki te pupuri i te rota o te taimaha ngoikore ringa me maihao poto. Ko faatiti'aifarohia tenei raruraru e ki te awhina o pu taputapu motuhake "te pa" - kia he phalanx o te koromatua kia tūnga tika i raro i te tahi atu maihao phalanges. Ki te te ringa he ngoikore, ara ki tenei tikanga, he mea tika ki te whakamahi i matau rakau ranei. Kia kore ai paheke i roto o te pae, me te ki te whāinga o te whakatika i te reira i roto i o koutou ringa kaitäkaro whakamahi whitiki carpal, engari i roto i mahi anake, kia rite ki kore e te whakataetae whakaaetia.

Akina "whiriwhiri koe"

Atamira waewae, ka te raveraa i te pamu "whiriwhiri koe" fakamanatu whiriwhiri koe tū taketake - kia waewae kia whakanohoia kia whānuitia e te waewae, kaua kei tōkena i rite tata rite taea ki panekeke (i roto i o henimita te tokorua) a paku tahuri ki te taha. kia mau tonu tenei tūranga o te waewae i roto i te whakatinanatanga o ngā wāhanga katoa o te mahi, kia mau tonu te hoki i te tūranga taumata. he pai atu hoki te hunga kaitäkaro e kua ruarua whakawhanakehia hoki uaua, me te kupu tuwhena ringa te roa tenei momo o te umeraa. Ko te kawenga matua ki tenei tikanga taka i runga i te uaua o te huha. E tikanga o ngā tohu o te tinana, me te whai i te pānga tika i runga i te mea e mahi uaua i te deadlift.

Deadlift ki Mahanga-te pane Kuini

I roto i ngā o te whakatinanatanga hangarau, e tenei momo o te mahi ko kahore rerekē te tokotoko puāwaitanga, ki te kahore hoki he momo motuhake o te kaki, i roto i nei raro i te pae nui māmā. Ko reira ki tenei anga, me te rere "Kōmāmā" deadlift. E mahi uaua i roto i tenei putanga? Ko te pātai hoki te kuware i roto i te mita o te taputapu hākinakina tenei. Te kawenga nui, no te raveraa i tenei momo o te toko, e kumea hoki uaua (tuarā hangatonu, uaua latissimus me te tihi katoa), kikowhiti, glutes me adductors huha.

hiahia Romanian

Hoki te whakatamarikitanga o te tūranga taketake Me rite tata rite taea ki te haere mai ki te pae o te pae, na e iri reira ki runga ki te tibia (tata mo nga waewae). pokohiwi-whanui o ratou waewae motu paku ranei kia waewae whānui whakarara ki tahi i te tahi (e kore e hiahia ana ki te tohatoha tōkena i ringa).

Taa i te kaki i roto i te ringa mua (hoki o te ringa i tahaki, a ka hiahia te nikau ki kia tohatoha ki te tinana). kia paku nui ake i te whanui o nga pokohiwi te tawhiti i waenganui i te brushes. kia nga tuke kia paku piko, hoki tonu, me te mea ko te tuarā here pūmau, heke matatahi pokohiwi, a i roto i te mahi o te aranga ki katoa (i te raro ki te tihi o te mahi), kia puta ke te tūranga o te matatahi hoki me te pokohiwi.

A, no te ara kia noho flat, kahore whakaawhiwhi me deflections te hoki tāuhu. Te whakatairanga i te pae, Me ki hāngai hoki ki te tūnga poutū - te reira tūranga taketake.

Rising ki te tihi, me tuku te takotoranga wai i roto i te na mua roa ia i tino poutū te hoki. meatia tenei te wa katoa whakatika koe, kia kukū te tinana katoa, a kua heke nga matatahi. I tua atu, ka mahue tonu te tūranga o te matatahi, a wā kotahi flexes hoki rahi, me te kupu karohia papatoiake whakamuri (tilting a kia kawea retraction i synchronously, a i roto i tetahi take e kore e raupapa). A, no te koe koki e noho i te hoki ki te deflection. I te wāhi i raro e kore e taea ki te tawhio kia te hoki me te hoki o nga huha kia ua kaha mānukanuka uaua mōrahi.

E ti'a ia tatou ki te whakaara i te pae i roto i te kātete tautooraa. Ko te teitei mōrahi o te tītere whakatika - he iti i runga i te turi (te waenganui o te huha ranei). A, no te ara e neke i te tokotoko me te waewae o raro poutū (tata rawa ki te waewae), ka neke te tinana kei te hoki, ko te kupu kia piko reira i nga turi, me hope. e kore e waiho te hononga o te waewae piko, ka haere mai turi ki te mua. He mea nui i ki te timatanga o te pikitanga neke pai kahore jerking. tika ngaro tikanga o tenei mahi takoto i roto i te ara, kia hanga ai he waewae kaha, kaua ki te tou hoki. kia te waewae rite e haapa'o ki te patunga witi, me te aranga, he mea e tika ana ki te pana hoki te patunga witi. I roto i tenei take, e kore e te hoki tiki ngenge.

Tukupu te pae kawea i roto i roto i te taputapu taua. e kore e ringa whakatika ake, paku piko koutou turi, me te noho kia roto i te honga (whakapiko kore ratou e hiahiatia). Ko te katoa e ko te deadlift. E uaua Kei te mahi, no te tetahi o nga kōwhiringa? Ko te pātai hiahia bodybuilders tauhou. Na ko ohie te whakahoki, te reira huha, papa, me te hoki, anake i roto i ia whakatinanatanga o te fakamamafa te hünuku paku.

pūmate hauora

Mahi deadlifting toi titau pū o ia wāhanga, me te haumaru, mai tenei mahi ko tetahi o te ngaukino tino. Spondylolisthesis, lumbago, whaturama filosilivá, paheke kōpae - e kore ko te rārangi ngaio o hopearaa taea tenei, tetahi whētuki ite e mua taea te hanga ite iho.

kia utua ngā whakarongo ki te āhuatanga hoki: ki te nui haere deflection nui i roto i te rohe lumbar me te whakaawhiwhi o te kawenga tuarā kei, me tenei, i roto i tahuri, ka taea e arahi ki katoa o te whara tuaiwi. Hoki stabilization te kaitäkaro raro hoki tūtohutia taimaha kaiaka whitiki, a i roto i te aroaro o tetahi mate tuaiwi te tikanga e pai ana ki te mahia aki postural.

Ko te tino uaua, me te mōrearea, me i mua i te raveraa i te hiahia ki te āta tiki maheni ki te hangarau, me te kawe i te reira ki te tino Mahinga. A, i muri anake e taea ta tatou He pakari te mea ki a koe: "E matau ana ahau ki rite pehea me aha uaua kei te mahi i te deadlift," me maia ki te whakauru i te reira i roto i to koutou hōtaka mahi.