Amaphutha ama-3 ajwayelekile kakhulu we-Deadlift Ongahle Wenze

-Delile

• 1.Awuwavumeli Amapuleti Athinte Phansi
• 2. Ushayela Ibha Phansi Phakathi KwamaRep
• 3. Usencike Emuva Phezulu Kwe-Deadlift Yakho
• Buyekeza kwe-

Ake siqale ngalokho owaziyo: kufanele ngabe wenza ama-deadlifts ku-Workout yakho. Ake siqhubekisele phambili leso sinyathelo esisodwa ngalokho okuzondayo ukukuvuma: awukwazi ukumela ukwenza ama-deadlifts. Lokho kuvamile, kepha okungenzeka ukuthi awazi ukuthi kungenzeka ukuthi ubenza kabi. Futhi leyo akuyona inkinga encane. Eqinisweni, ukwenza okungafanele ukubulala umuntu kungadala ukulimala okungathi sína noma ubuhlungu obuncane obuphindaphindayo emhlane ongezansi okungenani. Sicele umqeqeshi womuntu siqu oqinisekisiwe u-Heather Neff ngezinkinga ezinkulu zokuqeda amandla futhi wasinika izixazululo ozozidinga ukuze ubulale njengochwepheshe ngokushesha!

1.Awuwavumeli Amapuleti Athinte Phansi

Phakathi nendawo ngayinye, kufanele ukhulule izinsimbi zebarbell phansi. Akudingeki ukuthi ususe izandla zakho ngokuphelele kubha, kepha kufanele ngabe ubeke isisindo phansi futhi ukhulule konke ukungezwani emzimbeni wakho.

Kungani Kubi Lokho?

Imisipha yakho akudingeki ihlale ingaphansi kwengcindezi isikhathi eside ukuze ibone imiphumela. Uma ungasidedeli isisindo phansi ngawo wonke ama-rep owathathayo ngeqiniso elilula lokuthi ufuna ukuzwa ukusha, kungenzeka ukuthi ungeze isisindo esithe xaxa esikhundleni salokho. Futhi, ngokusetha isisindo phansi phakathi kwama-reps, lokhu kuzovumela umhlane wakho ukuthi uphumule futhi usethe kabusha endaweni engathathi hlangothi, okuzokusethela i-rep elandelayo.

Ilungiswa Kanjani

Mane wehlise isisindo sakho uze ufike phansi bese udedela ukungezwani ngokuphelele. Vumela umhlane wakho ukuthi uye endaweni engathathi hlangothi bese uqala futhi.

2. Ushayela Ibha Phansi Phakathi KwamaRep

Ngemuva kokuthi usukule ume nokufa kwakho bese ubuyela phansi, uma ususa isisindo phansi esikhundleni sokusibeka phansi ngokuthula nangokulawula, lokhu kungavimbela amandla akho.

Kungani Lokhu Kubi?

Ngokushaya isisindo phansi phakathi kwama-reps, uvimbela wena ekutholeni ukungezwani okugcwele kwe-rep yonke. Isisindo, lapho sishaywa noma sishaywa phansi, singahle siphinde size sifike lapho kucwebezela khona, ngakho-ke kusukela ekukhanyeni kwakho kuya phezulu, kulapho amandla akho ezoba khona futhi uzoba buthakathaka kusukela phansi kuze kube sezinsikeni zakho. Lokhu kuphinda kuvimbele ukuthi ungaphinde usethe ingemuva libe phakathi nendawo.

Ilungiswa Kanjani

Uma ushaya phansi isisindo noma usibhinca phansi ngeqiniso elilula lokuthi uphelelwa amandla, into engcono kakhulu ongayenza kungaba ukwehlisa inani lesisindo kubha lapho ungenza khona konke ukubulala ngendlela efanele kusukela ekuqaleni kuze kube sekupheleni. Uma ulungile ngenani lesisindo esikubha, vele umise phansi futhi ukhulule ukungezwani kwawo wonke ama-rep.

3. Usencike Emuva Phezulu Kwe-Deadlift Yakho

Njengoba uphakamisa ibha phansi futhi ume, ungazithola ugoqa iqolo lakho bese udonsa umgoqo nawe njengoba amahlombe akho ehlehla emuva okhalweni lwakho. Ungabona inqwaba yama-powerlifter enza lokhu ukukhombisa amajaji ukuthi avaleleke ngaphandle.

Kungani Lokhu Kubi

Ukuncika emuva phezulu kwe-deadlift kubeka ingcindezi ecindezelayo ngokweqile kumadiski akho omgogodla. Lokhu kungaholela ku-disc ye-herniated noma okunye ukulimala.

Ilungiswa Kanjani

Njengoba uza phezulu ekufeni kwakho ukuze ukhiye ngaphandle, gcina ingemuva lakho lingathathi hlangothi futhi uqiniseke ukuthi amahlombe akho ahambisana nezinqulu zakho. Ungayi kude.

Lo mbhalo uqale ukuvela kuPopsugar Fitness.

Okuningi okuvela kuPopsugar Fitness:

Ukuphela Kokunyakaza Okudingayo Ukwenza Ithoni Umzimba Wakho Uphela

Izinguquko ezi-7 ze-Deadlift Ezisebenza Zonke Izitho Zomzimba Wakho

The 1 Move Njalo Owesifazane Okufanele Akwenze

Buyekeza kwe-