Deadlift. mahi technique

Deadlift - he mahi e whakawhanake tata katoa te uaua. Ko reira taketake, e mahi i roto i mahi rite te matua. I roto i te tikanga ki te matau i te tīmata, rite tupu te reira, he mea e tika ana ki te whakaaro i te ngako o te whakangungu whakarite ki te whakangungu powerlifter tinana me. Ko te tino nui hoki Powerlifters te deadlift. Technique o ia i te wa taua motuhake, me te tino taimaha. Ki te kahore he hiahia ki te mahi mo te whanaketanga o te kaha, he pai ki te mahi i te reira ki te waewae tika tonu, rite mahi tinana.

Me pēhea te ki te mahi i te deadlift mō kaha? Ko te kaipara kua ki te tango i te pou, i takoto i runga i te turanga, he pu kuiti. I roto i tenei take, ka kite koutou e whakamahi te reira i te pu kotahi-ringa "mo", me te tahi atu - "e iho". Mai i tenei tūranga, atu te tokotoko tae noa kahore e tika i te maona nga waewae, me te raro hoki. I te tihi o te kaipara i te iti roa. I tua atu, taka te tītere ki te tūāpapa. Ko te kupu, e taea te tango tatou i te taimaha rawa nui. Tenei Ko tetahi o nga ara o te pehea, ki te mahi i te deadlift.

Taputapu mō te iwi whai wāhi i roto i te tinana, he rerekē i taua whakaahuatia. Tuatahi, mahi te mahi e ki waewae tika tonu. I roto i tenei ringa, e tango te kaipara te pae, riro te reira nui whānui. E tika ana kia e pā ana ki te taumata pokohiwi paku teitei ranei. I roto i te mahi mahi te totoro hoki me te kātete. O te akoranga, i roto i te ara e kore nui te taimaha e tangohia. Hoki riro te kawenga tino ki waewae tika tonu e kore e tikanga. āhei te reira ki a koe faa'oru koutou raro hoki, me te huha uaua ki te whakawhanake. I tua atu, faitatau e whakakaha ana press.

Deadlift i runga i waewae tika tonu - mahi nui mō te slimness. Ka taea te whakamahi i te reira e rua hei motuhake, me mo te mahana-ake i mua i te whakangungu. Ahakoa te meka e, ōkawa, kia waiho nga waewae tika, paku whakapiko Me tonu ratou turi. He tino nui i roto i nga ra wawe o whakangungu, ka kore e tino ngāwari nga mea tuhonohono tenei. I roto i te heke mai ka waiho reira taea ki te mahi i riro te reira i te waewae tika. Kei te hiahiatia mahana-ake, ki te tīpakohia te mahi tuatahi deadlift. Taputapu ko reira e hiahia te kaipara ki hei taura wera, me te ngāwari. e kore te mea e tika ana waiho te mahana-ake.

He he maha o mahi e te tauturu i ki te whakapai ake i te hua i roto i te deadlift. Ko tētahi o ratou - noho-ups. fifili ahau te mea riro hoki whakapiki i mahi i roto i te ãpoko. Ko te meka e whakapūmau ana te reira me haapuai tata katoa te uaua. He maha kaitäkaro i muri i te piha haapiiraa tuhipoka ia e ara te kaki me te pokohiwi riro atu nui. I roto i te noho tū utaina hope, hoki me waewae. Ko nga uaua e kua whakahohe ka he deadlift enei. He rerekē mahi tikanga, engari mahi ratou tata te taua. Hoki, ki te whakapai ake i te deadlift, tika koe i ki te whai wāhi i roto i te whakangungu tinana. E ko, ko reira e tika ana ki te uta i te uaua rohe. Hei tauira, ka taea e te kaipara te mahi motuhake i runga i te trapeze, motuhake - te uaua o ringa.

Deadlift - Ko te mahi e tahi ki squats taea wahia te kaipara ki te taumata muri o te whakangungu tenei. Ki te i roto i te tukanga o te tupu uaua, me te kaha haere mai stagnation, he tika ki te tango i taua āhuatanga taketake reira, a te taea e koutou i roto i o te sikalú. E taunaki ana Stewart Mak Robert tīmata whakangungu ki rima huinga o e rima aua. Ka rite ki mahi taketake me tango riro, squats, pae press, pae press, e tu ana i te taha te ope, me te te hiahia poraka runga. ka tango Karaehe kaipara toharite wahi e pā ana ki toru nga wa i te wiki. Na reira, kia wehea mahi katoa i te ra. I roto i tenei take, kua whakamana i te press pae me squats rua he wiki, engari tangohia kotahi ra te kawenga Lite. E toru nga marama o te whakangungu whakarite he hua nui i roto i te mahi mana.