Sumo Deadlift: mazano uye mazano

vakwikwidzi zhinji kurerutsa basa racho sartorius. It iri romukati pemvura kwako pazvidya. Its chikuru chinangwa - kudzikamisa chiuno namakumbo, uyewo okudzivirira ibvi kubva zvichibvira zvinokuvadza. Kana musoni, kana sezvazvakanyorwa wakanzi adductor tsandanyama iri kusimba kupfuura muvakidzani - chinomisa kukura vamwe mapoka netsandanyama. Kana taita dzakabudirira adductor tsandanyama hunogona kungoparara kukuvara. Wedzerai simba ravo kuti vabatsire vari deadlift Sumo.

Vatambi vanogona kunakidzwa - the adductor tsandanyama vari kukurumidza kuwedzera simba nguva dzose kana vanga vaneta. Unogona kukurira kukura chikamu ichi muviri kunyatsonzwisisa simulators, asi pane imwe nzira kupomba ari adductor tsandanyama - sumo deadlift. It Akagutsa kuti gumbo tsandanyama, mapfupa, shure uye pelvic nzvimbo.

Chidobi deadlift kunosanganisira pedyo napedyo nemuviri kubhawa. Kana sumo deadlifts, barbell vanofanirawo kuiswa pedyo muviri. Makumbo netsvimbo anofanira kuva nevakawanda, vamwe vatambi vanoisa makumbo zvokuti tsoka zororo pamusoro masokisi Pancakes. Grip mutsipa rebei kupfuura dzose, vakawanda chinobva kumusoro.

Feet igadzikwe kuitira kuti munguva nokusimudza rutsigiro tsvimbo rakanga riri kunze rutsoka - chinzvimbo ichi chichabatsira kuti abate chinzvimbo muviri. Kana, panguva traction nemabvi wakaputirwa mukati - zvinoreva kuti zvakawanda uremu akabatwa. Zvakakodzera vanomboenda kudzikisa muzariro uye kushanda pamwe raita masimbi. Kana tsandanyama kuwana simba, unogona kuwedzera mutoro.

Rega bouncing kubva pakapuranga kubva pasi. Kana sumo deadlifts, tsandanyama nemarunda kushanda zvakanaka chete pakutanga, saka kana vachirwa shure rebound tsvimbo tsandanyama havaiti mabasa, uye sezvo zvakaguma kwete akasimbisa uye regai kukura.

Chimwe dzinonakidza ndechokuti haugoni kuita nokusimudza tsvimbo kusvika pakuguma, kuti muzoiisa mid-pechidya zvakakwana. In chidobi ichi, nomutambi nokukurumidza kuwana simba tsandanyama asati atanga kushanda kurei masimbi. Saka, aunganidze pamwe.

Sumo Deadlift: Lead unyanzvi

1. Zvinofanira straddle (asi chokwadi mukati musoro mwero).
2. Shin anomira perpendicular pasi.
3. Kana huru nokuda kumashure tsandanyama vanofanira kusimudza chiuno chako zvishoma. Panyaya iyi, tsandanyama dziri kushandwa shure uye pelvic nzvimbo.
4. Kana uchifanira kushanda kwako gumbo tsandanyama, unofanira hasha, kutanga nokukurumidza, inotevera chikamu pachiitwa rinoitwa panguva anononoka kumhanya.
5. Muzinda negiravhiti mu pachiitwa ichi kunouya pamusoro pazvitsitsinho.

tsaona dziviriro

1. Shanda chete aine uremu kuti iwe pamafudzi - kumuremera tsvimbo kunogona kukonzera kukuvara.
2. Kana deadlift sumo ifarirwe kushandisa rinorema mitambo bhandi nokuda pakudzikamisa ari nomuzongoza.
3. Pakutanga asingadi kushandisa raznohvat, anodiwa powerlifters zhinji.
4. Kuita deadlifts havachiri pane kamwe pavhiki.

Vamwe lifters vanodavira kuti deadlift pamwe dumbbells vachapa yakanaka mugumisiro. Zvechokwadi, munhu anogona nguva nenguva zvinosanganisira kwakadai muviri zvakasiyana-siyana kurovedza uye kunobatanidza chakadzama akaturikidzana kuti tsandanyama.