Ungayenza Kanjani I-Deadlift Evamile Ye-Dumbbell Ngefomu Elifanele

-Delile

• Izinzuzo ezivamile ze-Dumbbell Deadlift kanye nokuhluka
• Ungayenza Kanjani I-Dumbbell Deadlift Ejwayelekile
• Buyekeza kwe-

Uma umusha ekuqeqesheni amandla, ukubulala ukufa kungenye yezindlela ezilula kakhulu zokuzifunda nokuzibandakanya ekuzivocavoceni kwakho-ngoba, kungenzeka ukuthi ukwenzile lokhu ngaphambili ngaphandle kokucabanga ngakho. Ama-Deadlifts awukuhamba okumangazayo kokusebenza, okusho ukuthi uzothatha leli khono ngaphandle kwejimu nasempilweni yakho. Cabanga ukuthatha ipotimende lakho ku-carousel yemithwalo noma uphakamise wonke lawo mapakeji e-Amazon Prime.

"Lokhu kuvivinya umzimba kuhle futhi kubantu abahlala ngemuva kwekhompyutha usuku lonke ngoba kudala ukuma okuqinile," kusho uStephany Bolivar, umqeqeshi we-CrossFit nomqeqeshi womuntu siqu e-ICE NYC. (Ungakwazi futhi ukwenza lezi zivivinyo zesitulo esihlakaniphile ukuze uthole umsebenzi wehhovisi laseTabata.)

Izinzuzo ezivamile ze-Dumbbell Deadlift kanye nokuhluka

Ama-deadlifts ajwayelekile (akhonjiswe lapha ngama-dumbbells ngumqeqeshi osuselwa e-NYC uRachel Mariotti) aqinisa lonke uchungechunge lwakho lwangemuva, kufaka phakathi iqolo lakho eliphansi, i-glutes, nezintambo. Uzobandakanya nengqikithi yakho kulo lonke ukunyakaza, ngakho-ke ingathuthukisa amandla ayisisekelo (futhi ngendlela esebenza kangcono kunama-crunches).

Ukufunda ukwenza lesi sinyathelo esibalulekile kahle kuzokusiza ukuthi ugweme ukulimala emuva emuva hhayi ejimini kuphela, kepha lapho wenza izinto njengokuhambisa ifenisha noma ukuthatha ingane. (Uma ingemuva lakho lingawuzwa, zama leli qhinga elixakile ukuvimbela ubuhlungu beqolo ngesikhathi sokubulawa kwabantu.)

"Kulula ukuthola ukulimala eqolo uma ungagxili emgogodleni ngalesi sikhathi sokunyakaza, noma uma uvumela ukukhuphuka kakhulu ngaphambi kokuba ulungele," kusho uBolivar. Kubalulekile ukugcina umgogodla ongathathi hlangothi phakathi nale nhlangano, okusho ukuthi akufanele ugoqe noma ugoqe umhlane wakho nhlobo.

Uma umusha ekwenzeni i-deadlifting, qala ngezisindo ezilula uze uzizwe ukhululekile ngokunyakaza. Ukusuka lapho, ungakhuphula umthwalo ngokuqhubekayo. Ukwehlisa phansi, ungafinyeleli kuma-dumbbells aze afike phansi emlenzeni wakho. Ukwenza kube nzima ngokwengeziwe, shintsha ukuma konyawo lwakho kube ukuma okugxilile futhi, ekugcineni, uzame ukuqeda umlenze owodwa.

Ungayenza Kanjani I-Dumbbell Deadlift Ejwayelekile

A. Yima ngezinyawo ububanzi be-hip-wide, ubambe ama-dumbbells phambi kwezinqulu, izintende zibheke emathangeni.

B. Cindezela amahlombe ehlombe ndawonye ukuze ugcine umgogodla ungathathi hlangothi. Adonse umoya, uqale uncike okhalweni bese uguqa ukuze wehlise ama-dumbbell ngaphambili emilenzeni, ume kancane lapho i-torso ihambisana nomhlaba.

C. Exhale bese ushayela phakathi nonyawo ukubuyela ekumeni, ugcine umgogodla ongathathi hlangothi nokugcina ama-dumbbells asondele emzimbeni wonke. Yelula ngokugcwele izinkalo namadolo, ucindezele izingilazi phezulu.

Deadlift Ejwayelekile Amathiphu Wefomu

• Gcina ikhanda lakho lihambisana nawo wonke umgogodla wakho; ungagobi intamo ukuze ubheke phambili noma ugoqe isilevu esifubeni.
• Ukuze uthole amandla, yenza amasethi ama-3 ukuya kwangu-5 okuphindaphinda okungu-5, wakhela isisindo esisindayo.
• Ukuze ukhuthazele, yenza amasethi ama-3 wokuphindaphinda okungu-12 kuye kwayi-15.

Buyekeza kwe-