Momwe Mungapangire Dumbbell Deadlift Ndi Fomu Yoyenera

Zamkati

• Ubwino Wachizolowezi wa Dumbbell Deadlift ndi Zosiyanasiyana
• Momwe Mungapangire Dumbbell Deadlift
• Onaninso za

Ngati mwatsopano pakulimbitsa mphamvu, kupha anthu ena ndichimodzi mwazinthu zosavuta kuphunzira kuti muphunzire ndikuziyika nawo muzochita zanu zolimbitsa thupi-chifukwa, mwakhala kuti mwasunthapo kale osaganizira. Zowonongeka ndizosunthika modabwitsa, kutanthauza kuti mudzatenga luso ili kunja kwa malo ochitira masewera olimbitsa thupi komanso m'moyo wanu. Ganizirani kulanda sutikesi yanu pa carousel kapena kukweza ma phukusi onse a Amazon Prime.

"Zochita izi ndizopindulitsanso kwa anthu omwe amakhala kumbuyo kwa kompyuta tsiku lonse chifukwa zimapangitsa kuti anthu azikhala okhazikika," atero a Stephany Bolivar, mphunzitsi wa CrossFit komanso wophunzitsa anthu ku ICE NYC. (Muthanso kuchita masewera olimbitsa thupiwa kuofesi ya Tabata.)

Ubwino Wachizolowezi wa Dumbbell Deadlift ndi Zosiyanasiyana

Kupha anthu wamba (zowonetsedwa pano ndi ma dumbbells ndi mphunzitsi wa ku NYC, Rachel Mariotti) limbitsani unyolo wanu wonse wakumbuyo, kuphatikiza kumbuyo kwanu, glutes, ndi hamstrings. Mudzaphatikizanso pachimake chanu panthawi yonseyi, kuti athe kupititsa patsogolo mphamvu zapakati (komanso m'njira yogwira ntchito kuposa momwe ma crunches amachitira).

Kuphunzira kuchita izi moyenera kumakuthandizani kupewa kuvulala kwakumbuyo osati m'malo ochitira masewera olimbitsa thupi, koma mukamachita zinthu monga kusuntha mipando kapena kunyamula mwana. (Ngati msana wanu sunamveke, yesani chinyengo ichi kuti mupewe kupweteka kwakumbuyo panthawi yakufa.)

"Ndikosavuta kuvulala kumbuyo ngati simukuyang'ana msana panthawiyi, kapena ngati mungalole kukweza katundu musanakonzekere," akutero Bolivar. Ndikofunikira kuti musakhale nawo msana panthawiyi, zomwe zikutanthauza kuti simuyenera kumangoyang'ana kumbuyo kwanu.

Ngati ndinu watsopano ku deadlifting, yambani ndi zolemera zopepuka mpaka mutamasuka ndi kuyenda. Kuchokera pamenepo, mukhoza kuwonjezera katundu pang'onopang'ono. Kuti muchepetse, musafike pazinyalala mpaka mwendo wanu. Kuti zikhale zovuta kwambiri, sinthani phazi lanu kuti likhale lokhazikika ndipo, potsirizira pake, yesani kupha mwendo umodzi.

Momwe Mungapangire Dumbbell Deadlift

A. Imani ndi mapazi m'lifupi mchiuno, mutanyamula ma dumbbells patsogolo pa ntchafu, kanjedza moyang'ana ntchafu.

B. Finyani mapewa pamodzi kuti msana ukhale wosalowerera ndale. Inhale, kumenyetsa kaye m'chiuno kenako maondo kuti muchepetse mabelu kutsogolo kwa miyendo, kupumira pomwe torso ikufanana ndi nthaka.

C. Exhale ndikuyendetsa pakati pa phazi kuti mubwererenso poyimirira, kukhalabe ndi msana wosalowerera ndikusunga mabelu oyandikira pafupi ndi thupi lonse. Kwezani bwino mchiuno ndi mawondo, kufinya glutes pamwamba.

Ochiritsira Deadlift Malangizo a Fomu

• Sungani mutu wanu mu mzere ndi msana wanu wonse; osakhotetsa khosi kuti muziyang'ana kutsogolo kapena kupindika pachifuwa.
• Kuti mukhale ndi mphamvu, chitani ma seti atatu kapena asanu obwereza
• Kuti mupirire, chitani 3 seti za 12 mpaka 15 reps.

Onaninso za