Make-make

ʻO ka deadlift kekahi o nā hana maʻamau i nā aʻo haʻuki āpau. Hoʻohana hoʻohana ʻia ia i ka hāpai uila a me ka crossfit, a he hana kōkua maikaʻi maikaʻi nō hoʻi ia e hoʻonui ai i ka ikaika a me ka mana o ka mea ʻaleʻale, no laila ʻaʻole e kāpae nā mea hakakā o ka hakakā a me nā martial martial arts iā ia, no laila e loaʻa ai ka ikaika pupule, e hoʻonui ai i ka hiki ke loaʻa i ka haʻuki holoʻokoʻa. I kēia lā, e haʻi mākou iā ʻoe pehea e hana pololei ai i ka deadlift, a e pili ana i nā ʻano nui, nā hana, nā hae a me nā mea ʻē aʻe i kēia hana.

He aha ka deadlift?

He aha kēia hoʻolālā - deadlift? I ka pōkole, ʻo kēia ke hāpai ʻana i ka barbel (a i ʻole nā ​​kaupaona ʻē aʻe) mai ka papahele, hana ʻia e ka hana o nā mākala o nā wāwae a me ke kua. Hāʻawi maikaʻi kēia hana i kahi mahele o ka nui o nā mākala, kahi hoʻonui i nā hōʻailona ikaika, ʻoiai hiki iā mākou ke hana me nā kaupaona koʻikoʻi, e pili ana i nā pūʻulu muscle āpau i loko o kā mākou kino. Ua manaʻo kūpono ʻia ʻo Deadlift i kahi hana maʻamau maʻamau, kahi mea ʻālapa ʻaʻole hiki ke hoʻokaʻawale aʻe mai kāna papahana.

Paipai ikaika ʻia nā Newbies a me nā hāpai hāpai ʻike e hoʻomaka i kā lākou hana make make me ka hoʻomehana piha a me nā ʻelolo ʻana. Pono ka neʻe ʻana a ikaika a lōkahi hoʻi, pono e hoʻokomo i kēlā me kēia mākala i ka hana i ka wā e pono ai, a ʻaʻole paha e hiki ke hana pololei i ka deadlift me ka hoʻomākaukau ʻole ʻana o kā mākou mau mākala a me nā mea hana no ka hana ikaika.

Aia he 3 ʻano nui o nā mea make: classic, sumo a me Romanian. Kākoʻo ʻia kēlā me kēia o lākou e kekahi ʻano o nā kaupaona (barbell, kettlebell, dumbbells, mīkini Smith, pā paʻa, a pēlā aku.) E kamaʻilio ʻokoʻa mākou e pili ana i kēlā me kēia ʻano.

Aia ka ʻokoʻa ma waena o lākou i ke kūlana o nā lima a me nā wāwae, ma muli o ke kau ʻana o ka ukana ma ke kua a me nā wāwae. Eia kekahi mau ʻano hou aʻe o kēia hana i hoihoi iki ʻole iā mākou, e laʻa me:

• deadlift ma nā wāwae pololei (Romanian deadlift);
• deadlift i ka mīkini Smith;
• make make me ka pahele hei;
• make paʻa me nā dumbbells.

E noho mākou ma kēlā me kēia ʻano i kēia ʻatikala i nā kikoʻī.

Nā lako pono make

ʻAʻole piha kahi kamaʻilio e pili ana i ka deadlift me ka haʻi ʻole ʻana i nā moʻolelo o kēia neʻe. Hiki ke hana i nā make make ʻole me ka lako ʻole a me nā pono hana. Kū aʻe ka nīnau: he aha ka mea e noʻonoʻo ai i nā pono? Nā kapa holoʻokoʻa? Kaula? A i ʻole ke kāʻei? Māhele mākou i ke kūlana conservative nui loa ma kēia pilikia, ʻo ia hoʻi: nā lakohana ka mea e hoʻonui ai i kāu hopena, no laila hiki ke hāʻawi palekana ʻia nā kaula, nā kapa holoʻokoʻa a me nā ʻūlū i nā ʻāpana lako.

Me ke kāʻei, kahi moʻolelo ʻokoʻa iki. ʻOiaʻiʻo, kōkua ke kāʻei haʻuki e hāpai i kahi kaupaona ke hana i nā mea make, akā ʻo kāna hana kumu ka pale ʻana iā ʻoe mai ka hernia umbilical a i ʻole nā ​​ʻeha o ke kua i lalo, no laila ʻae ʻia ka hoʻohana a pinepine hoʻi i ka pono i ka hāpai uila ʻole i pale ʻia, a ʻaʻole ia e kūʻē i nā lula o nā hui. ʻAʻohe mea like ʻole e like me Konstantin Konstantinov i hiki ke huki ma mua o 400 kg me ka ʻole o ke kāʻei, no laila e aho e mālama i kou olakino ma mua a haʻalele ʻole i ka hoʻohana ʻana i ke kāʻei. Cross.expert - no nā haʻuki palekana.

Nā moʻolelo Deadlift

I kekahi ala a i ʻole ʻē aʻe, ʻo ka moʻolelo paʻa loa i kēia manawa no ka makelift na Icelander Benedict Magnusson (mahele kaumaha ma mua o 140 kg). Waiho ʻia iā 460 kg. ʻElua mau moʻolelo hou aku, akā, ua hana ʻia me nā kaula a me nā lele. Eia naʻe, ʻaʻole kēia e hōʻemi i kā lākou mea nui:

1. Ua waiho ʻo Briton Eddie Hall i 500 kg (mahele kaumaha ma mua o 140 kg), e nānā i ke wikiō epic o kēia hanana ma lalo;
2. Ua waiho ʻo Russian Yuri Belkin iā 450 kg (ATTENTION, mahele kaumaha a hiki i 110 kg).

ʻO wai o kēia mau mea i koʻikoʻi nui aʻe no ka hoʻomohala ʻana i nā haʻuki ma ka laulā a me ka hoʻonohonoho ʻana i kahi laʻana kūpono no nā ʻālapa novice, e hoʻoholo iā ʻoe iho. ʻO koʻu manaʻo penei: ʻO kā Belkin hopena he wahi ākea wale nō ia. Makemake mākou i ka mea haʻuki e hoʻokumu i nā moʻolelo honua hou a ua hōʻalo ʻia nā ʻeha iā ia.

Nā ʻano a me ke ʻano o ka hoʻokō

Eia hou, e noho kikoʻī mākou i nā ʻano o ka deadlift, a ʻoi aku nā mea i ʻoi aku ma mua o ka noʻonoʻo ʻana o ka mea ʻaleʻale ʻike ʻole. E hoʻomaka, ʻoiai, me ka mana maʻamau.

ʻOhana make maʻamau

ʻO ka mana maʻamau o ka deadlift ka mea maʻamau i CrossFit, ka mana loa a me ka powerlifting. ʻAʻohe ʻike kikoʻī e pili ana i ke aʻo haʻuki i hoʻokumu ʻia ai ia, akā ʻo ka hāpai paha ia - ʻo ka ʻāpana mua o ka maʻemaʻe a me ka jerk e hōʻike nei i kēia neʻe.

No laila, pehea e hana pono ai i nā ala make (step technique):

• Me ka deadlift maʻamau, lawe ka mea ʻālapa i ka ʻaukā poʻohiwi ākea, ʻoi aku ka liʻiliʻi o nā wāwae, kūlike nā wāwae kekahi i kekahi.
• ʻO ka pā e pili kokoke ana i nā kukuna e hiki ai, no laila ke paipai ʻia e hoʻohana i nā mea hele ke hana i nā manawa make.
• Hoʻonohonoho iki ʻia nā poʻohiwi a me nā poʻohiwi.
• Hoʻomaka ka neʻe ʻana me ka neʻe ʻana o nā wāwae - pono e "haehae ʻia" ka pā i ka ikaika o nā quads a me nā puʻupuʻu. Ke hala ka barbel 20-30% o ka amplitude, pono e hoʻomaka ka mea haʻuki e neʻe me kona kua, pololei pololei i ka ʻaoʻao haʻahaʻa a laka i ke kūlana hope loa.

ʻO kahi wikiō pōkole o ka ʻenehana deadlift:

ʻO ka hapa nui o ka loadll make maʻamau i hāʻule ma nā mākala hope (ʻo ia hoʻi, ʻo ka extensors o ka iwi kuamoʻo a me nā mākala trapezius), no laila ke paipai ʻia kēia koho no nā ʻōlapa nona nā mākala hope i lanakila ma luna o nā mākala o ka wāwae. Aia kekahi mau hiʻohiʻona anatomical o ke ʻano o ke kino (e laʻa me nā lima lōʻihi a i ʻole ke kino pōkole), kahi e kūpono ai ka hoʻokō ʻana i ka deadlift maʻamau.

ʻO ke kuhi hewa nui o nā poʻe hoʻomaka ma aneʻi ke hoʻopuni nei i ke kua i ka wā e hāpai ana ("hump" deadlift). I ka hana ʻana pēlā, hiki iā ʻoe ke hōʻeha i ka hoʻi hope a hoʻopoina e pili ana i ka lōʻihi o ka haʻuki.

E nānā pono i ka hoʻomaʻamaʻa ʻana i ka hana hoʻoikaika kino kūpono i hiki ai iā ʻoe ke loaʻa ka mea nui mai kēia neʻe.

ʻO kahi wikiō kikoʻī e pili ana i ka hoʻokō pololei ʻana o ka deadlift maʻamau, ka nānā ʻana i nā hewa maʻamau o ka poʻe hoʻomaka.

Suml makelift

Me ka suml deadlift, hoʻoneʻe ʻia ka ukana i nā quadriceps a me nā mea hoʻohui o ka ʻūhā. ʻO ka latissimus dorsi, nā extensors o ka iwi kuamoʻo a me nā mākala o ka ʻōpū e hāpai i kahi ukana kūpaʻa ʻoi aku ka nui, ʻoiai ʻoi aku ka liʻiliʻi o ka hoʻolōʻihi ʻana i ka iwi kuamoo ma aneʻi ma ka mana kahiko.

Ke huki sumo, lawe ka ʻaleʻa i ka barbell liʻiliʻi ma mua o ka pae o ka poʻohiwi, a, i ka mea ʻē aʻe, kau i kona mau wāwae ākea. Pehea ka laulā e pili ana i ka pae o ke kiko. Maopopo ke kaʻawale o nā wāwae i kaʻawale, ʻo ka pōkole o ka amplitude, a, no laila, ʻo ke kiʻekiʻe ke kiʻekiʻe, akā, inā ʻaʻole lawa kāu kau ʻana, inā ʻoe e kau ākea i kou mau wāwae, holo ʻoe i ka makaʻu o ka hohola a haehae ʻana i nā mākala adductor. No laila, paipai ʻia e hoʻomaka me ka hoʻonohonoho maʻamau o nā wāwae (ʻoi aku ka laulā ma mua o nā poʻohiwi) a hoʻonui iki iā ia, ʻoiai ʻaʻole e poina ana e nānā pono i ka hoʻolōʻihi.

ʻO ka neʻe ʻana i ke kua i lalo ke huki sumo ka liʻiliʻi, ʻaʻole pono mākou e "hoʻopololei" me ka barbel, e like me ka mana maʻamau. Pono mākou e hāpai iā ia me ka hana ʻoi loa o nā mākala o ka wāwae, me ka hoʻopuni ʻole ʻana i ke kua a hāʻule ʻole i mua.

ʻO ka hewa maʻamau a ka mea hoʻomaka e hana ai i ka hana ʻana i sumo deadlift kahi neʻe nui i ka hope. Ma kahi haʻahaʻa, hilinaʻi lākou ma luna o ka pā a haehae iā ia me ka hana like o ke kua a me nā wāwae. He hewa hewa kēia: ke huki sumo, hoʻokomo mākou i ka hope i ka hana ma ka ʻaoʻao luna o ka amplitude (ma kahi o 20% o ka neʻe ʻana), e hana nei me nā kaupaona koʻikoʻi. Inā ʻoi aku ka maʻalahi no ʻoe e hoʻoili i kahi ʻāpana o ka ukana i ka hope haʻahaʻa, ʻoi aku ka maikaʻi o ka hana ʻana i ka deadlift i ka mana maʻamau, e nānā pono i ka hana ʻana i ke ʻano hana, a ʻaʻole nā ​​kali pilikino e kali lōʻihi iā ʻoe.

ʻOi aku ka kūpono o ka suml deadlift no nā mea pāʻani me nā wāwae i hoʻomohala maikaʻi ʻia. Maikaʻi loa no nā mea haʻuki me ke kino lōʻihi a me nā lima pōkole.

ʻO Deadlift ma nā wāwae pololei (Romanian deadlift)

ʻAʻohe mea o ka Roman deadlift me ka hāpai uila, akā he hana hoʻokaʻawale maikaʻi loa ia no ka hoʻomohala ʻana i nā glutes a me nā hamstrings. Hana ʻia ka neʻe ma nā wāwae pololei a me ke kua i hoʻopaʻa ʻia e ka hoʻoneʻe ʻana i ka hope i hope. Ke hana nei i kēlā ʻano amplitude, kikoo pono ka hamstrings i ka pae maikaʻi o ka neʻe a me ka ʻaelike i ka wā maikaʻi ʻole.

I kēia hoʻolālā, ʻo ka pilina neuromuscular ka mea mua, ʻaʻole ka hāpai ʻia ke kaupaona, no laila ʻaʻole wau e paipai e hana i ka deadlift ma nā wāwae pololei me ka nui o ke kaupaona, inā ʻaʻole ʻoe e ʻike i ka ukana accentuated ma nā pūʻali nāʻau i koi ʻia. Eia hou, ke hana nei me ke kaupaona kaumaha, aia ka makaʻu o ka ʻeha i ka hamstrings, e kīloi ana i ka huki ʻana o ka pelvis i hope. Hiki i kēia ke stunt i kāu squat a me ka holomua holomua e like me ke ola ʻana ma kahi o kekahi mau pule.

ʻO Smith Machine Deadlift

ʻAʻole kēia ka hoʻolālā maʻamau, akā loaʻa pū kekahi mau pōmaikaʻi. Hāʻawi ka mīkini Smith iā mākou i ka hiki ke hana ma ka trajectory i hāʻawi ʻia e nā hinge, no laila ʻoi aku ka maʻalahi iā mākou e nānā i nā biomekanika o ka neʻe a "hopu" i ka hōʻemi o nā mākala i makemake ʻia.

Hoʻohui ʻia, ma Smith he maʻalahi loa ka hoʻonohonoho ʻana i nā palena i ka pae i makemake ʻia a ma muli o kēia, hana i ka amplitude pōkole (e hana ana i kahi ʻano o ka pahu mai nā papa skirting). ʻAe ka pae pōkole iā mākou e hoʻomaʻamaʻa i ka hāpai kaumaha, hoʻomaikaʻi i ka ikaika paʻa, a hoʻomākaukau i kahi kahua maikaʻi no ka hoʻonui ʻana i ka ikaika i nā deadlift a me nā hana maʻamau.

Pālapa make kī

Inā hoʻolako ʻia kāu hale hoʻoikaika kino me ka lāʻau leʻaleʻa, hauʻoli! Ma Rūsia, he mea nui ʻole kēia, akā makehewa, no ka mea, ʻae kēia pā iā mākou e hana i kahi amplitude ʻokoʻa iki aʻe a hoʻonui i nā hōʻailona ikaika. Loaʻa ke ʻano o ka rhombus i ka paʻa, ma loko e paʻa ai nā lima. I ka manawa like, kūlike nā pālima i kēlā me kēia, a ʻo nā lima iā lākou iho i ka pae o ke kino, ma muli o kēia ʻoi aku ka maʻalahi o ka mālama pololei ʻana i kou kua i nā hāpai a nā poʻe he nui i nele i ka hana ʻana i ka deadlift maʻamau.

E heluhelu hou aʻe e pili ana i ke ʻano hana o ka hana ʻana i ka deadlift me ka ʻaukā trep.

ʻO Dumbbell Deadlift

ʻO kahi plus plus i ka hana pū ʻana me nā dumbbells kahi amplitude ʻoi aku ka lōʻihi, ʻoiai e kū ana ka pae o ka dumbbell ma lalo o ka pā o ka pā. No laila, he wahi kūpono ka deadlift me nā dumbbells i ke kaʻina hoʻomaʻamaʻa o ka mea hoʻokūkū keʻa, ʻoiai he maʻalahi ke hoʻohui ʻia me nā push-up mai nā dumbbells a i ʻole nā ​​thrusters.

Ma waho aʻe o ke ʻano o ka deadlift maʻamau, aia kahi hana i kapa ʻia ʻo "plie squats", kahi i makemake nui ʻia i waena o nā kaikamahine he makemake i ke olakino. Kūlike ka neʻe me kahi suml deadlift, akā ʻaʻole mākou e kau i nā dumbbells i ka papahele a hana kū ʻole i ke kūlana kiʻekiʻe i kahi amplitude pōkole, e mālama ana i nā mea hoʻohui o ka ʻūhā i ka pilikia mau. Pono e mālama pololei i ke kua i loko o ka hoʻolālā holoʻokoʻa, koho ʻia ke kaumaha o ke kaumaha i kēlā me kēia, akā pono e hoʻomanaʻo ʻia i loko o ia ʻano kaʻawale kahi hana ma kahi o ka hana ma mua o 10-15 mau hana hou. Eia mākou ke hana nei i nā pūʻulu mākia i māka ʻia, ma mua o ka hoʻonohonoho ʻana i nā moʻolelo mana.

Nā kūlana make make

Mālama ʻia nā hoʻokūkū makelift hoʻokaʻawale ma lalo o ka malu o nā ʻāpana ʻāpana ikaika āpau e hana ana ma Rūsia (FPR, WPC / AWPC, ASM Vityaz, a pēlā aku.). I ka manawa like, ʻaʻohe mea ʻokoʻa e like me ke kaila a ka ʻĀlapa e huki ai: sumo a kilohi paha. No ka poʻe haʻuki he nui, i kēia manawa ke kumu o ka huhū, koi kekahi e hoʻolauna i kahi mahele kaʻawale no ka huki sumo, koi kekahi e pāpā loa i ka huki sumo, a hoʻopau ʻole i nā moʻolelo o kēia manawa, a i ʻole hoʻokumu i kahi hui ʻokoʻa kahi e huki ai kēlā me kēia i ka sumo ... Lohe ʻia kēia mau ʻōlelo, i koʻu manaʻo, lapuwale wale. ʻAʻole kau ʻia nā lula o ka Federation ma ke ʻano he deadlift ma ke ʻano he pololei wale nō, a he kuleana ko kēlā me kēia ʻālapa e koho i ke kaila e hiki ai iā ia ke hōʻike i ka hopena nui loa, ma kāna manaʻo.

Ma lalo iho nei nā kūlana no nā hana make make no nā kāne, i ʻae ʻia e ka hui nui kaulana paha i waena o nā mea pāʻani amatir - ka AWPC (Doping Controlled Division). He demokalaka loa nā kūlana makel o kēia ʻāpana, no laila ʻaʻole paʻakikī ka hoʻomaʻamaʻa ʻana o kekahi mea ʻoi aku a mākaukau paha i ka hoʻomākaukau no kekahi hoʻokūkū āpana a hoʻopau i ka maʻa mākua mua no ka hoʻomaka. A laila - hou aku. No laila, inā ua hoʻokō ʻoe i kekahi mau hopena i ka make make, e hoʻāʻo e hōʻoia iā lākou i ka hoʻokūkū. Hoʻohiki ʻia kahi adrenaline rush a me kahi ʻike poina ʻole.

Nā pae bit no nā kāne i ka makelift me ka ʻole o nā pono (AWPC):

Hoʻoiho a paʻi i ka papaʻaina, inā pono, ma ka ukali ʻana i ka loulou.

No nā wahine:

Hiki iā ʻoe ke hoʻoiho a paʻi i ka pākaukau, inā pono, e ka loulou.

Nā hana deadlift ʻē aʻe

He aha ka mea hiki ke pani i ka deadlift? Pono wau e ʻōlelo koke i ka ʻikepili aʻe no ka poʻe ʻaleʻale i hiki ʻole ke hana i nā mea make ma muli o nā contraindications olakino, akā makemake e hana i nā pūʻulu mākia pahuhopu me ke kōkua o nā hana ʻē aʻe.

No nā mea ʻē aʻe a pau, eia ka pane: NO KA MEA.

ʻO Deadlift kahi hoʻouluulu pālua i hoʻopili ʻia i ʻaneʻane i kēlā me kēia mākala i loko o kā mākou kino. A ʻo ka hopena i loaʻa i ko mākou ikaika a me ka nui o nā mākala ʻaʻole hiki ke hoʻololi ʻia e nā hyperextensions, nā kulou barbell a i ʻole nā ​​hoʻoikaika kino no nā mea hoʻopili o nā ʻūhā o ka ʻūhā. No laila, inā ʻaʻole hiki iā ʻoe ke hana i nā deadlift ma muli o ka ʻoiaʻiʻo o ka hoʻoili axial ma ka iwi kuamoo ua cont conticated no ʻoe, e hoʻopili i nā hana aʻe i kāu kaʻina aʻo

• Huki-i luna o ka pā ʻO ia paha ka hoʻoikaika maikaʻi loa ma ka honua no ka loaʻa ʻana o ka puʻupuʻu i ka nui a hāʻawi i kahi silhouette V-like. He mea nui e hoʻāʻo e hoʻokō i ka neʻe ʻana ma o ka hana ʻana i nā mākia ākea, ʻoiai e hōʻemi ana a hoʻolaha ʻana i nā poʻohiwi, me ka liʻiliʻi pū me nā forearms a me nā biceps. Hāʻawi kēia iā ʻoe i ka pono ʻoi loa o kēia hana. Hana i nā lats ʻē aʻe kahi liʻiliʻi ka ukana axial (ākea-puliki i luna nā pulldowns, nā kāʻei ākea, nā pullovers mai ka pullover luna, nā lālani hummer, a pēlā aku) i mea e koʻikoʻi ai nā mākala a hana i nā mea e pono ai no ulu mānoanoa.

  

  © Makatserchyk - stock.adobe.com

• Hyperextension - kahi hoʻolālā e hoʻomohala pono i ka hui puʻupuʻu nui e hana me ka deadlift maʻamau - nā extensors o ka iwi kuamoʻo. Hoʻomaopopo ʻia ka zero o ka ukana axial i loko o ia mea, no laila ke koi ikaika ʻia e hana ʻia ʻaʻole wale ma ke ʻano he koho o ka deadlift, akā ma ke ʻano he mea hoʻohui iā ia, a ma ke ʻano he hoʻoikaika hoʻoikaika hoʻoikaika ākea, a ma ke ʻano he hana i manaʻo ʻia no ka hoʻōla hou ʻana o ka ʻeha o lalo i hōʻeha ʻia.

  

  © Makatserchyk - stock.adobe.com

• Hyperextension hoʻohuli - kahi ʻano hyperextension, kahi e ʻaelike ai ka mea haʻuki i ka pūʻulu mākia pale ma ka hāpai ʻana i nā wāwae, ʻaʻole ke kino. ʻO ke kau ʻana ma aneʻi e kuhikuhi pono ʻia i ka ʻaoʻao haʻahaʻa o nā extensors o ka iwi kuamoʻo, loaʻa i ka ʻāpana o ka sacum ke kahe o ke koko kiʻekiʻe loa.
  
• ʻO ka ʻike a me ka hoʻoulu ʻana ʻoiai e noho ana i ka simulator - nā hana i hiki ke hoʻohana ʻia no ka hoʻokaʻawale ʻana i nā mākala adductor o ka ʻūhā a me nā puʻupuʻu me ka ʻole o ka ukana axial ma ka iwi kuamoo. No laila, inā contraindicated ka sumo deadlift no ʻoe, e hoʻopili pū paha ʻoe i kēia mau hana ʻelua i kāu arsenal.

  

  © Makatserchyk - stock.adobe.com

Pehea e hoʻomaikaʻi ai i kāu hana make make?

ʻO kāu hana make make, he kuʻuna a sumo paha ia, pili i nā ʻaoʻao ʻelua:

1. ka hoʻonui āu e hāʻawi ai i ka pā;
2. ka mālama ʻana e hoʻoponopono i ka ʻenehana ma nā kaupaona ka nui

Hoʻonui hoʻonui

ʻO ka hoʻonui ʻoi aku ka nui āu i hoʻonohonoho ai ke wāwahi i ka pā, ʻo ka mea maʻalahi iā ʻoe e hoʻopau i ka neʻe. No laila, pono ʻoe e nānā pono i ka ikaika pahū o nā wāwae a me ke kua, a pono ʻoe e hoʻopili i nā hana aʻe i loko o kāu kaʻina aʻo e kōkua iā ʻoe e hana i ka deadlift ʻoi aku ka pahū a me ka wikiwiki:

1. ʻO Squats me kahi hoʻomaha ma lalo;
2. Ke lele nei i luna o ka pahu;
3. Kū i luna me ka barbel mai ka noho lio;
4. Pākuʻi me ka bele ma luna o kahi noho;
5. Huki huki a Jerk.
6. ʻO Deadlift me kahi hoʻomaha ma ke kuli.

ʻEnehana pololei

No ka ʻenehana pololei, he mea nui ia o ka manawa a me ka ʻike. Pono pono e hana ʻokoʻa i ka hana make i ka piha, hoʻopōkole a hoʻonui ʻia i nā amplitude.

Ke hana nei i kahi amplitude pōkole (huki mai nā papa skirting), hiki iā mākou ke hana i kahi hoʻoikaika kino me ka nui o ke kaupaona, ke hoʻololi nei i ka ukana ma ka pūʻulu holoʻokoʻa o nā mākala hope. Hoʻohui, hoʻomohala mākou i ka ikaika paʻa a me ka psychologically e hoʻohana i nā kaupaona nui.

Ke hana nei i kahi pae lōʻihi (huki mai ka lua), hana mākou me ka liʻiliʻi iki o ke kaupaona, akā hana mākou i ka neʻe, ke koʻikoʻi nei i ka ukana i nā quadriceps. ʻO kēia ka mea e alakaʻi ai i ka hoʻonui ʻana o nā hōʻailona mana i ka deadlift i ka amplitude piha, mai ka huki ʻana mai ka lua, ʻoiaʻiʻo, e hāʻawi ikaika ʻia i ke kino a me ka psychologically.

Eia hou, aia kekahi mau kumu ʻē aʻe no ka traction maikaʻi.

Ke hohola nei ka mea mua. He mea nui loa kēia no kēlā mau mea ʻaleʻale e hana i nā make palena iki sumo-style. Pono pono e nānā kūikawā i ka fascia o nā mākala adductor o ka ʻūhā a me nā quadriceps - pono lākou i ka uila a me ka lawe lima, hana i nā ʻano twine i kūpono loa no kāu hanana. Ma kēia ala, e pale aku ʻoe iā ʻoe iho mai nā hōʻeha kūpono a hiki ke hana i ka amplitude maikaʻi loa me ka ʻole o ka hōʻeha a i ʻole ka ʻeha o nā mākala a me nā uaua.

Mai poina e pili ana i ka hoʻolōʻihi ʻana i ke kino, hana i nā ʻano hana like ʻole e pili ana i ka hoʻolōʻihi ʻana i ka lats, ka umauma, ke kua o lalo a me nā ʻōpū, ma nā kihi ʻokoʻa, ʻaʻole pono he "lāʻau" kahi mākala o kou kino, a laila e lilo ka deadlift i ʻoluʻolu a kūlohelohe loa nāu. mai ka manaʻo o ka anatomy a me nā biomekanika o ka neʻe.

ʻO ka hana hoʻokaʻawale ma nā pūʻulu mākia pahuhopu he mea nui like.e hana nei me ka deadlift. ʻO kahi laʻana, pono ʻoe e hana i nā lā huki, barbel a i ʻole dumbbell lālani, hyperextensions, huki ka moku e hoʻomākaukau i kou mākala i hope no ka hana ikaika. Mai poina e pili ana i kā mākou "kahua". Hoʻohui hou, hoʻoikaika i kou mau wāwae i ka wāwae, ʻūpī me ka barbel, hana i nā kaomi wāwae, hoʻolōʻihi i nā noho, a me nā hana ʻē aʻe no ka quadriceps a me ka hamstrings.

Nā pānaʻi Crossfit

He mea hana maikaʻi loa ka deadlift ʻaʻole wale no ka powerlifter, akā no ka mea ʻaʻa kea, no laila mai hōʻalo i kēia hana. Ma ka hana ʻana ia mea, e hoʻonui ʻoe i ka tonnage hoʻomaʻamaʻa a me ka ikaika, hoʻomohala i ka ikaika a me ka nui o nā mākala, a e ulu ka pae o ke hoʻoikaika kino mai ka hoʻomaʻamaʻa ʻana i ka hoʻomaʻamaʻa. Ma lalo iho nei kekahi mau kikowaena hana hiki iā ʻoe ke hoʻāʻo no kāu hana e hiki mai ana. E akahele: ʻaʻole maopopo kēia hana no nā poʻe hoʻomaka.

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