Ungayenza Kanjani I-Sumo Deadlift (Futhi Kungani Kuyisidingo Sokunyakaza)

-Delile

• Izinzuzo ze-Sumo Deadlift nokuhlukahluka
• Ungayenza Kanjani i-Sumo Deadlift
• Buyekeza kwe-

Kukhona okuthile mayelana nesimo esikhulisiwe nezinzwane eziphume kancane ze-sumo deadlift ezenza lokhu kunyakaza kwesisindo kuzizwe kunamandla amakhulu. Kungesinye sezizathu ozokuthanda ukukufaka ekusebenzeni kokuqeqesha amandla-lokho, kanye nekhono layo lokusebenza cishe yonke imisipha engemuva komzimba wakho. (Ukuze uthole ukujima okugcwele emuva, zama lokhu kunyakaza okuyisishiyagalombili.)

"Kulula ukuphakamisa okusinda kakhulu ngalolu hlobo lokufa uma kuqhathaniswa nokufa okuvamile noma kweRomania ngoba awuhambi kude nomhlaba," kusho uStephany Bolivar, umqeqeshi weCrossFit nomqeqeshi womuntu e-ICE NYC.

Futhi, yebo, kufanele ufune ukuphakamisa okusindayo: Izinzuzo zokuphakamisa izinsimbi ezisindayo azipheli, kusuka ekushiseni amafutha omzimba nokwakha amandla ngokushesha, kuya ekukhuphukeni kwethoni lemisipha nokulwa ne-osteoporosis. Ingasaphathwa, imithwalo esindayo ingakwenza uzizwe kabi kakhulu. (Khumbula nje ukwehlisa umthwalo wakho njengoba kudingeka uma ubuyela kwezinye izinhlobo ze-deadlift, kuxwayisa u-Bolivar.)

Izinzuzo ze-Sumo Deadlift nokuhlukahluka

Njengezinye izinhlobo ze-deadlift, i-sumo deadlift (ekhonjiswe lapha ngumqeqeshi ozinze e-NYC u-Rachel Mariotti) isebenza iketango lakho elingemuva (ingemuva lomzimba wakho), okuhlanganisa nomhlane wakho ophansi, ama-glutes, nama-hamstrings. Ukuqinisa umgogodla wakho phakathi nalokhu kunyakaza kuzokwakha amandla nokuzinza ku-abs yakho.

Qala lokhu kubulala ngezinyawo zakho ngesimo esibanzi futhi izinzwane zivele kancane, okunciphisa ibanga okhalweni lwakho oludinga ukuhamba, ulayishe imisipha ngaphezu kokwenza okujwayelekile okufayo.

Uma umusha ekwenzeni i-deadlifting, qala ngezisindo ezilula uze uzizwe ukhululekile ngokunyakaza. Ukusuka lapho, ungakhuphula umthwalo ngokuqhubekayo. Ungenza futhi lokhu kuhamba kube lula ngokunciphisa ibanga elihanjelwe phansi. (Bheka futhi: Umhlahlandlela Wabaqalayo Wokuphakamisa Izisindo Ezisindayo) Lapho usuphothule iziqu ezithile ezisindayo, zama ukubulala nge-sumo nge-barbell elayishiwe esikhundleni salokho.

Ungayenza Kanjani i-Sumo Deadlift

A. Yima ngezinyawo ububanzi bucishe bube buhlukaniswe nehlombe, izinzwane zikhombe kancane. Bamba ama-dumbbells phambi kwezinqulu, izintende zibheke emathangeni.

B. Qala ukuthumela izinkalo emuva, ugcine umgogodla ungathathi hlangothi, ucindezela amahlombe amahlombe, nokuqinisa umongo.

C. Uma ama-dumbbell ephansi kunamadolo, ungavumeli ama-hips ukuthi acwile ngokuqhubekayo. Ama-dumbbells kufanele abe ngamasentimitha ambalwa ukusuka phansi.

D. Ngaphansi kokunyakaza, shayela ngezithende, ugcine umgogodla ongathathi hlangothi futhi ugcine ama-dumbbells eduze nomzimba. Ngemuva kokuthi amadlingozi edlulise amadolo, welula ngokuphelele izinkalo namadolo, ucindezela izingwele phezulu.

Izeluleko zeSumo Deadlift Form

• Gcina ama-dumbbell eduze komzimba kukho konke ukunyakaza.
• Ukugcina umgogodla oqondile, ongathathi hlangothi ngesikhathi sokunyakaza (ungagobi emuva noma ujikelezise phambili) ukuze uvikele umhlane wakho ophansi ekulimaleni.
• Ukuze uthole amandla, yenza amasethi ama-3 ukuya kwangu-5 okuphindaphinda okungu-5, wakhela isisindo esinzima.
• Ukuze ukhuthazele, yenza amasethi ama-3 wokuphindaphinda okungu-12 kuye kwayi-15.

Buyekeza kwe-