Deadlift: Fundamentals o mahi

Deadlift Ko tetahi o nga mahi taketake ki te hanga i te tino tinana buffed. Ahakoa taua ūnga hākinakina pai-mohiotia pērā i bodybuilding me powerlifting e feruri, kahore tona tono noa.

Ki te mahi tika, te hua deadlift mo te tinana katoa ino oia nui atu ki tetahi atu mahi. Kei roto te reira he tino mātanga, me te whai hua mo nga tukanga whakangungu muri, e tino whakanuia ana pākia me te kakama o te tinana tangata tupu uaua taimaha. He pūmau tenei mahi haapuai te he maha nui o hononga me uaua i roto i te tinana tangata. Me nui haere pai me te whakanui ake i te rōrahi o te kaipara uaua papatipu puta noa te tinana.

Kaua e wareware i te deadlift he rōrahi köurarangi whai hua atu o te uaua atu i te mahi taratahi kuiti i runga i te uaua taua. tamata maha tīmata kore ki te mahi i tenei mahi mo te wehi o ngā take wharanga hoki. Ko te mea ngaio e he pea atu ki te puta ki te iwi te take i taua, e kore te mea e mahi i te deadlift. tūtohutia hoki ratou ki te whakaiti i te tūpono whaitake ki te iti i roto i te whakamahi o te tūāhua tika.

I runga i te i mua, e taea ana te kī reira e te deadlift matarohia ko ïa te mahi e taea te āwhina ia kaipara whakatutuki i ngā hua nui, kahore tetahi ngā pānga taha. I roto i tona mahi e whai i te torutoru ture ohie. Kia tino ki te hoatu o koutou waewae ki runga ki te whanui o to koutou ake huha, a kua tūtohutia nga waewae ki te kia hoatu i roto i te whakarara ki ia atu. Tika i te whakatau i te whanui o te whatanga āwhina mahi ohie. E mea titauhia anake hoki ki te hēkona ruarua whakairi ki runga ki te pae, me te ngāwari ki te peke atu te reira. I muri i te peke tango i te titiro i to ratou ake rekereke - e te te tawhiti i waenganui i te mea tino pai mō te mahi ana i te deadlift ratou.

Ko te ringa tika ina he tika rite nui atu i te whatanga nui tenei mahi. tangohia Grif tokotoko i roto i te mahi e kia e nga waewae, me te ringa kore e pa ki te tahi i te tahi atu. Ko te tawhiti i waenganui i te brushes kore e nui ake te whanui o nga pokohiwi. Tenei ringa whakahaere nga vanes te ranu i te mahi runga.

A i roto i te tikanga ki te deadlift e kore riro te take o te whara ringa ranei uaua hoki, kia anake te meatanga ki te pu tika. I te take, ka taea e koe te whakamahi i whitiki motuhake, me te magnesia.

Ngā aro i roto i tenei mahi e unu ki te mana o te tinana. Nui kaha, me te paku tairanga hoki tūranga nui whakahaere te tokotoko aranga ki a ko te haumaru hoki te tuaiwi.

haamata ia deadlift ki te mārama whakamāramatanga o te mahi o te matenga, me te pokohiwi. Ko ratou kaupapa whakamuri ohorere, me te muri pana nga waewae atu te papa homai te aronga matua o te mahi. Kaua e wehi o ongo'i he honga ohorere hoki. Tenei mana'o Ko tetahi o nga huru o te mahi tika tikanga deadlift.

Heoi, e kore e koe te mahi i tenei mahi ki nga rekereke atu te patunga witi. Mai i te tino maha tenei mamae reira te tikanga e kore e anake o te kaipara, engari tona iohere, uarua me te hoki. Hoki e kore tūtohu ki te kakahu hu ki kapu ngohengohe. I raro i te mana o te nui taimaha ka tirohia i roto i te pānga waewae hinga i roto i te kapu, e taea pā i te hua o te mahi. E kore e tūtohu ana ki te whakangungu i runga i te mata pahekeheke raima rerekē ranei, reira tino whakanuia ana te mōrea o te whara. Ki enei a maha atu tohutohu whai hua, ka taea e te tangata hei he kaihanga o tona ake ahua pai.

e te reira i paerewa deadlift? He hiahia i roto i tenei take maha tīmata, engari i te kau i reira he kore mahi whakahaere ōrite i roto i tenei mahi. Ki te i faataahia mua te kāwai hākinakina e hāngai ana i runga i te tupuraa o paerewa, engari inaianei te hua ko te moni o mahi rerekē e toru.