Momwe Mungapangire Sumo Deadlift (Ndipo Chifukwa Chomwe Muyenera Kuchita)

Zamkati

• Ubwino wa Sumo Deadlift ndi Kusiyanasiyana
• Momwe Mungapangire Sumo Deadlift
• Onaninso za

Pali china chake chokhudzidwa ndi zala zakufa za sumo zomwe zimapangitsa kusunthika kwonyamula kumverera kwamphamvu kwambiri. Ndi chimodzi mwazifukwa zomwe mungakonde kuziphatikiza muzolimbitsa thupi zolimbitsa thupi, komanso kuthekera kwake kugwira ntchito pafupifupi minofu yonse yakumbuyo kwa thupi lanu. (Kuti mukhale ndi masewera olimbitsa thupi, yesani maulendo asanu ndi atatu awa.)

"N'zosavuta kukweza zolemera kwambiri ndi mtundu uwu wa kupha anthu motsutsana ndi wamba kapena wa ku Romania chifukwa simukuyenda kutali ndi pansi," atero Stephany Bolivar, mphunzitsi wa CrossFit komanso mphunzitsi waumwini ku ICE NYC.

Ndipo, inde, muyenera kufuna kukweza zolemetsa: Ubwino wokweza zolemera ndizosatha, kuyambira pakuwotcha mafuta amthupi ndikumanga mphamvu mwachangu, kukulitsa kamvekedwe ka minofu ndikulimbana ndi osteoporosis. Osanenapo, katundu wolemera kwambiri angakupangitseni kumva kukhala woyipa kwambiri. (Ingokumbukirani kuti muchepetse katundu wanu ngati mungafune kubwerera ku mitundu ina yakufa, achenjeza Bolivar.)

Ubwino wa Sumo Deadlift ndi Kusiyanasiyana

Monga kusiyanasiyana kwina kwakufa, sumo deadlift (yowonetsedwa pano ndi wophunzitsa wa NYC a Rachel Mariotti) imagwiritsa ntchito unyolo wanu wakumbuyo (kumbuyo kwa thupi lanu), kuphatikiza msana wanu wam'munsi, ma glute, ndi ma khosi. Kulimbitsa maziko anu panthawiyi kumalimbitsanso kulimba ndikukhazikika kwanu.

Yambitsani kuwonongeka uku ndi mapazi anu mozungulira ndipo zala zakumanja zatembenuka pang'ono, zomwe zimachepetsa kutalika kwa m'chiuno mwanu, kuyika zingwe zopitilira muyeso kuposa zomwe zimachitika nthawi zonse.

Ngati ndinu watsopano ku deadlifting, yambani ndi zolemera zopepuka mpaka mutamasuka ndi kuyenda. Kuchokera pamenepo, mukhoza kuwonjezera katundu pang'onopang'ono. Mutha kupangitsanso kusunthaku kukhala kosavuta pochepetsa mtunda woyenda pansi. Komanso

Momwe Mungapangire Sumo Deadlift

A. Imani ndi mapazi okulirapo pang'ono kupinganiza paphewa, zala zakutsogolo zimaloza pang'ono. Gwirani ma dumbbells kutsogolo kwa m'chiuno, manja akuyang'ana ntchafu.

B. Yambani kutumiza mchiuno mmbuyo, osasunthira msana osalowerera ndale, kufinya masamba amapewa, ndi kulimba pachimake.

C. Pamene ma dumbbells ali otsika kuposa mawondo, musalole kuti m'chiuno mupitirire. Ma dumbbells ayenera kukhala mainchesi angapo kuchokera pansi.

D. Pansi pa kayendetsedwe kake, yendetsani zidendene, kusunga msana wosalowerera ndikusunga ma dumbbells pafupi ndi thupi. Pambuyo pa ma dumbbells atadutsa mawondo, onjezani kwathunthu mchiuno ndi mawondo, kufinya glutes pamwamba.

Sumo Deadlift Fomu ya Malangizo

• Sungani ma dumbbells pafupi ndi thupi lonse mukuyenda.
• Kusunga msana wowongoka, wosalowerera ndale panthawi yosuntha (musabwerere kapena kuzungulira kutsogolo) kuti muteteze msana wanu kuti usavulale.
• Kuti mukhale ndi mphamvu, pezani ma seti atatu kapena asanu obwereza
• Kuti mupirire, chitani 3 seti za 12 mpaka 15 reps.

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