Sumo Deadlift: tips and tricks

abadlali abaninzi lula umsebenzi le sartorius. Le ibekwe phezu engaphakathi kwamathanga zakho. injongo yayo - ukuzinzisa le isinqe kunye nemilenze, kwakunye ukukhusela ngedolo ekonzakalisweni kunokwenzeka. Ukuba umsiki, okanye njengoko ibizwa ngokuba, umsipha adductor ithambile ngaphezu ummelwane - eyeka ekwandeni kwamanye amaqela izihlunu. Xa kuphuhliswa kakubi izihlunu adductor kube lula owenzakeleyo. Ukwandisa amandla abo ukunceda lo deadlift sumo.

Iimbaleki banokuba - izihlunu adductor ningazuza ngokukhawuleza amandla kunye ukusebenzisa rhoqo. Unakho ukujongana nophuhliso yale yinxalenye yomzimba kwi simulators ezikhethekileyo, kodwa kukho enye indlela ukumpompa up izihlunu adductor - sumo deadlift. Ewalayishayo i kwemilenze, nemisipha, emva kunye indawo zangasese.

Technique deadlift ibandakanya kufutshane umzimba bar. Xa deadlifts sumo, Nge kufuneka zibekwe kufutshane umzimba. Imilenze ngentonga kufuneka ngokubanzi, abanye abadlali babeka imilenze ukuze iinyawo abanye phezu iikawusi enekuku. Libambe ixesha elide kancinci entanyeni kunesiqhelo, uninzi avela phezulu.

Iinyawo kufuneka zibekwe ukuze ngexesha nokuphakamisa intonga inkxaso phezu ngaphandle yonyawo - esi sikhundla kuya kunceda ukubamba indawo emzimbeni. Ukuba, ngethuba amadolo ibambelele yawusongela ngaphakathi - oku kuthetha ukuba ubunzima kakhulu yathathwa. Kuyimfuneko ukuthoba okwethutyana bar kwaye usebenze iintsimbi lighter. Xa imisipha aliqini, ungenza ukwandisa umthwalo.

Kuphephe Bouncing le bar ukusuka emgangathweni. Xa deadlifts sumo, izihlunu kunye nemisipha kusebenza ingakumbi kakuhle nje ekuqaleni, ngoko xa sisilwa emva izihlunu nkobe intonga musa ukwenza le misebenzi, kwaye ngenxa yoko, ingabi komelezwa kwaye musa ukukhula.

Okunye okunika umdla kukuba awukwazi ukwenza ephakamisa intonga ade ase ekupheleni, ukuze kuyinyusela phakathi-ethangeni ngokwaneleyo. Kule ndlela, womdlali ngokukhawuleza ukufumana amandla kwi izihlunu phambi kokuqala ukusebenza kunye namatye amakhulu. Ngoko ke, ukuba azihlanganisele.

Sumo Deadlift: Lead ubuchule

1. Kufuneka ukuxhuma (kodwa ke ngaphakathi kwemida efanelekileyo).
2. Shin umi aa Incopho emgangathweni.
3. Xa saliphosa ngenxa izihlunu umva ndikuvuse kancinane isinqe sakho. Kulo mzekelo, izihlunu isetyenzwa umva kunye indawo zangasese.
4. Xa ufuna ukusebenza izihlunu zakho umlenze, kufuneka kabukhali, qala ngokukhawuleza, inxalenye elandelayo zolu vavanyo lwenziwa kuhamba ngonyawo lonwabu nje.
5. Iziko womxhuzulane kulo msebenzi uza phezu izithende.

uthintelo ingozi

1. Sebenza kuphela ubunzima ukuba egxalabeni - intonga enzima kakhulu kunokubangela ukwenzakala.
2. Xa deadlift sumo enqwenelekayo ukusebenzisa ibhanti leembaleki enzima ekuzinziseni umnqonqo.
3. Ekuqaleni awufuni ukusebenzisa raznohvat, kuthandwa powerlifters abaninzi.
4. Yenza deadlifts kufuneka abe ngaphezulu kanye ngeveki.

Ezinye lifters bakholelwa ukuba deadlift kunye dumbbells ziya kunika isiphumo engcono. Eneneni, umntu athile ziquka olu hlobo umthambo ukuze ezahlukeneyo zoqeqesho kunye nokubandakanyeka kweemaleko ezinzulu kwezihlunu.