Deadlift: dab tsi nqaij ua hauj lwm? Deadlift: yuav ua li cas ua li cas?

Zoo txhua txhua kev bodybuilder, nyob rau cov nqe lus nug ntawm yog dab tsi zoo ntawm ib ce muaj zog yog cov zoo tshaj plaws, kom meej meej hais tias lub deadlift. Yuav ua li cas yuav ua rau nws, peb paub xwb los kev powerlifters, nws yog lawv haiv neeg yooj yim ce, tsis muaj uas nws yuav tsis ua tej yam kev kawm los yog kev sib tw. Tab sis rau ib txhia yog vim li cas inexplicable, bodybuilders tau muab nws lub hardest nyob rau hauv cov nqe lus ntawm technology yuav siv thiab puas ib ce muaj zog. Meanwhile, qhov kev siv ntawm lub deadlift yuav tsum tau ib co kev cob qhia thiab ib tug ntau ntawm kev txawj ntse, tab sis ua ntej tej yam uas ua ntej.

Yuav ua li cas yog tseem lub essence ntawm lub ce?

Deadlift yog suav tias yog ib tug ntawm cov feem ntau nyuaj ce nyob rau hauv bodybuilding, ob leeg kev thiab pib xyaum ua. Cuaj kaum, txawm lub complexity ntawm qhov kev siv, nws yuav tsum tsis txhob quav ntsej, vim nws yog ib tug ntawm qhov zoo tshaj kom ceev nqaij tsev yuav luag tag nrho lub cev, thiab hloov deadlifts tsis muaj lwm yam ce tsis tau, vim hais tias cov tib tsis muaj nyob. Yog li ntawd yog dab tsi no yog lub deadlift dab tsi nqaij ua hauj lwm thiab zoo li cas ntawm load yog tau? Ntawm no yog dab tsi cov lus nug yuav tsum to taub rau beginners thiab amateurs tau cov kev tsim tshwm sim los ntawm lub ce.

highlights

Deadlift yog ib tug yooj yim ce rau tag nrho cov nqaij ntshiv ntawm ob txhais ceg, thiab rov qab. Ua nws muab rau yuav tsum tau siv cov barbells, dumbbells los yog mag-caj dab. Hom ntawm no yooj yim ce ntau, tab sis tag nrho lawv mus dhia rau ib tug hluas tsab ntawv tsa suab: nrog lub teeb ob txhais ceg dabtsi yog khoov ntawm lub hauv caug thiab ib tug me ntsis inclination ntawm lub cev rau pem hauv ntej lub cev, tuav tus pas nrig caj dab thiab khaws cia rau lub ntuj lumbar yug (tus so ntawm lub rov qab nyob rau tib lub sij hawm yuav tsum tau kiag li tiaj tus), cov kis las nce thiab rectified.

Qhov no qoj ib ce yog ib feem ntawm ib pab pawg neeg lub ntsiab powerlifting disciplines, nrog rau cov squat thiab lub rooj ntev zaum xovxwm. deadlift lub cev yog zoo li no hais tias tag nrho cov nruab musculature npaj raws li thaum lifting tes taw hnyav li, thiab nyob rau hauv lub cev rov qab mus rau nws cov thawj txoj hauj lwm.

Yuav ua li cas yuav tsum xyuam xim rau?

Thaum txiav txim siab rau xws li nyob rau hauv nws cov kev cob qhia txoj deadlift, koj yuav tsum paub ib tug ob peb tseem ceeb cov ntsiab lus. Kev mloog yuav tsum tau them rau cov kev xaiv ntawm nkawm khau, lub zoo meej xaiv - ceev zaum rau hauv ko taw qauv nrog ib tug ca thiab widest qab xib taws, uas yog nws cov thickness nyob rau hauv lub luj taws yuav tsum tsis txhob ntau tshaj 1 cm (kiag li tsis muaj spikes). Nws yog ntshaw tias qhov no khau yog siv heev dua lwm yam rau txoj kev kawm, vim rau qhov coj deformed ko taw nyob rau hauv lub ntiv taw cheeb tsam. Qhov no yuav ua rau ib tug tsis yog txoj hauj lwm ntawm tus taw thaum lub sij hawm ib ce muaj zog, koj cov ntiv taw yuav sawv thiab yuav muaj qhov tsim nyog stability, uas yuav ua tau kom raug mob ntawm cov sab nraum qab.

Qhov thib ob point uas yuav tsum saib xyuas - qhov no yog qhov tseeb tuav, nws yuav tsum tau ib tug ncaj kab. Raznohvat yuav tsum tau siv thaum lub sij hawm cov kev sib tw, vim nws yog tau khaws thiab tuav ib tug ntau ntau ceeb thawj. Yog hais tias koj siv txawv txhuam txoj hauj lwm nyob rau hauv bodybuilding yog ib txwm ib tug thiaj li hu ua torque nyob rau hauv lub txha nqaj thiab txoj kev pheej hmoo ntawm kev raug mob yuav tsub kom. Nrog tsis muaj zog ob txhais tes yuav tsum tau siv rau fixation ntawm pas nrig carpal pluaj. Tag nrho cov no yog heev tseem ceeb raws li ib lub hauv paus deadlift tsis yog qhov tseeb kev siv ntawm cov txheej txheem, tab sis cov kev xaiv ntawm cov khoom, uas muaj tib lub ntsiab lus.

Deadlift ntau ntau yam thiab sib txawv

Raws li feem ntau ntawm cov ce, lub deadlift muaj ob peb ntau yam. Basic ntawm tag nrho plaub, tab sis kom muaj ib tug lub tswv yim ntshiab hais txog dab tsi nqaij ua hauj lwm ntawm lub deadlift ib tug ntaus, koj yuav tsum paub lub intricacies ntawm lawv cov kev kawm. Lub ntsiab yam ntawm traction xws li classical, Romanian, Sumo thiab traction-mag siv lub caj dab.

Lub classic version thiab Sumo no yog ua los ntawm squat, tab sis nrog ib tug txawv formulation ntawm ob txhais ceg. Nyob rau hauv thawj embodiment, tus taw muab tso rau hauv thaum uas tig mus rau ntawm ib tug deb tsis ntau tshaj li qhov dav ntawm lub xub pwg nyom sib nrug. Lub thrust Sumo ceg txoj hauj lwm me ntsis txawv ntawm tus taw yuav tsum tau deployed nyob rau hauv lub tes, thiab qhov kev ncua deb nruab nrab ntawm lawv yog considerably wider lub xub pwg nyom.

Lwm nthuav kev xaiv - ib tug Romanian deadlift. Uas nqaij ua hauj lwm thaum nws yog tua, paub xwb cov tub txawg uas yuav muaj peev xwm coj cov technology mus rau lub automatism. Los ntawm cov classical variant Romanian cravings paub qhov txawv ob ntsiab lus tseem ceeb - yog tus me kab kev los ntawm cov lus tsa suab thiab kiag li ntsug txoj hauj lwm thiab immobility shins thaum lub sij hawm tag nrho mus kom ze. Thiab lub xeem xaiv - siv cov mag-caj dab. Qhov txawv tsuas yog siv cov no heev mag-caj dab.

Lub classic version

Classic saib ntawm traction yog ua nyob rau ntawm lub vos formulation ntawm ob txhais ceg, lawv yuav tsum yuav luag kov lub caj dab ntawm lub bar. Lub ntsiab tsim txom ntog rau nws rov qab thiab ob txhais ceg yog muab kev koom tes nyob rau hauv qhov kev siv ntawm tsuas yog tus thawj zaug rau theem ntawm lub ce - thaum "ua hauj lwm" ntawm lub bar. Qhov no hom ntawm ib ce muaj zog dua yog tsim nyog ncaws pob nrog luv luv (tus txheeb ze mus rau lub tag nrho lub cev) caj npab thiab tsis muaj zog ncej puab cov leeg.

Anatomical nta ntawm lub cev qauv muaj ib tug ncaj qha feem rau qhov kev kawm ntawm cov khoom, tsis muaj zog ob txhais tes thiab luv luv ntiv tes yog tsis muaj peev xwm los tuav ib tug ntau ntawm qhov ceeb thawj. Tab sis qhov teeb meem no yog solved nrog kev pab los ntawm tshwj xeeb cov khoom tuav "lub tsev fuabtais" - ib tug Phalanx ntawm tus ntiv tes xoo yuav tsum tau positioned ncaj qha rau hauv qab no rau lwm cov ntiv tes phalanges. Yog hais tias lub tuav yog tsis muaj zog, txawm nrog cov txheej txheem no, nws yog advisable siv hooks los yog rods. Yuav kom tiv thaiv slipping tawm ntawm lub bar thiab nrog rau cov aim kev kho nyob rau hauv koj txhais tes ncaws pob siv carpal koj cov menyuam, tiam sis tsuas yog thaum lub sij hawm ib ce muaj zog, raws li cov kev sib tw yog tsis tau tso cai.

Ntsawj "Sumo"

Staging taw thaum ua tau zoo traction "Sumo" nco Sumo yooj yim stance - ko taw yuav tsum tau muab tso rau thiaj lug hais tias tus taw, es thom khwm tau nyob ze li sai tau mus pancakes (nyob rau hauv ib tug ob peb centimeters) thiab me ntsis tig mus rau lub sab. Qhov no txoj hauj lwm ntawm tus taw yuav tsum tau khaws cia thaum lub sij hawm qhov kev siv ntawm tag nrho cov theem ntawm lub ce, lub rov qab yuav tsum muaj ib theem txoj hauj lwm. Qhov no hom ntawm traction yog tsim rau cov neeg ncaws pob uas muaj tsis zoo tsim rov qab nqaij thiab li disproportionately ntev caj npab. Lub ntsiab load nrog cov txheej txheem no ntog rau hauv cov nqaij ntshiv ntawm lub ncej puab. Hais tias cov txheej txheem ntawm anatomical nta ntawm lub cev thiab muaj ib tug ncaj qha feem on dab tsi nqaij ua hauj lwm ntawm lub deadlift.

Deadlift nrog mag-stamped

Nyob rau hauv cov nqe lus ntawm technology siv, qhov no hom ntawm kev qoj ib ce tsis classical pas nrig yog tsis sib txawv, tsuas yog rau ib tug tshwj xeeb ntawm lub caj dab, los ntawm kev uas txo lub bar ntau yooj yim dua. Nws yog nrog no plhaub thiab khiav "khaub-ncaws nyias" deadlift. Uas nqaij ua hauj lwm nyob rau hauv no version? Qhov no yog ib lo lus nug rau cov uninformed nyob rau hauv lub nuances ntawm kev ua si cov khoom. Qhov loj tshaj load thaum ua tau zoo li no ntawm propulsion, thim rov qab nqaij (tus txha nqaj wires, latissimus nqaij thiab tag nrho cov saum toj kawg nkaus), forearm, glutes thiab adductors ncej.

Romanian yees

Rau cov me nyuam ntawm cov thawj txoj hauj lwm yuav tsum tau ze li sai tau mus rau lub bar ntawm lub bar, yog li ntawd nws hangs tshaj lub tibia (yuav luag kov tus taw). Lawv ko taw xub pwg dav sib nrug los yog me ntsis wider taw yuav tsum mus tib seem rau txhua lwm yam (tsis tas yuav mus rau deploy nkawm thom khwm rau hauv tes).

To Taub lub caj dab nyob rau hauv lub li ib txwm tuav (rov qab ntawm tes los ntawm nws tus kheej, thiab lub xibtes yuav tsum tau deployed rau lub cev). Qhov kev ncua deb ntawm lub txhuam yuav tsum yuav ib nyuag loj dua lub dav ntawm lub xub pwg nyom. Lub luj tshib yuav tsum tau me ntsis lawm, rov qab ncaj nraim raws li yog hais tias tus txha nqaj yog taag pluaj, xub pwg tuaj txo, thiab thaum lub sij hawm qhov kev kawm ntawm cov tag nrho lifting (los ntawm cov hauv qab mus rau lub sab saum toj ntawm lub ce), qhov chaw ntawm lub rov qab thiab lub xub pwg tuaj yuav tsum tau hloov.

Thaum lifting lub barbell rov qab yuav tsum nyob twj ywm tiaj tus tsis pub muab kwv yees thiab deflections. Raising lub bar, yuav tsum dlhos rov qab mus rau lub ntsug txoj hauj lwm - nws yog thawj txoj hauj lwm.

Rising mus rau lub sab saum toj, lub phiab yuav tsum tau xa ua ntej li hais tias cov rov qab yog nruj me ntsis ntsug. Qhov no yog ua li cas txhua txhua lub sij hawm koj sawv, lub cev tag nrho yuav tsum tau ceeb, thiab lub nplooj pu yog txo. Ntxiv mus, tawm hauv unchanged txoj hauj lwm ntawm lub nplooj pu, thiab ib txhij flexes rov qab cant thiab li tiv thaiv lub plab mog rov qab (tilting thiab retraction yuav tsum tau nqa tawm synchronously, thiab nyob rau hauv txhua rooj plaub tsis sequentially). Thaum koj lub qhov rov qab yuav tsum nyob twj ywm nrog lub deflection. Thaum tus nqi qis tshaj taw tes nws yog tsis yooj yim sua rau ib puag ncig rau sab nraum qab thiab sab nraum qab ntawm lub ncej puab yuav tsum tau muaj zog tshaj plaws leeg nro.

Peb yuav tsum tau mus tsa tus bar ntawm lub dag zog hamstring. Qhov siab tshaj plaws qhov siab ntawm lub projectile sawv - ib tug me ntsis saum toj no lub hauv caug (los yog rau hauv nruab nrab ntawm tus ncej puab). Thaum lifting tus pas nrig yuav tsum tsiv mus nyob raws qis ob txhais ceg mas (heev nyob ze rau qhov ob txhais ceg), thiab lub cev yog txav rov qab, yog li nws yuav tsum tau bent ntawm lub hauv caug thiab lub duav. Cov pob qij txha ntawm tus taw yuav tsum tsis txhob yuav bent, thiab lub hauv caug tuaj rau ntawm lub fore. Nws yog ib qho tseem ceeb nyob rau thaum pib ntawm lub ascent yuav tsiv mus nyob zoo tsis muaj nriaj. kom cov txheej txheem tsis pub leejtwg paub ntawm no ce cov lus dag nyob rau hauv lub sawv, nws yuav tsum tau ua ib tug siv zog ob txhais ceg es koj rov qab. Qhov taw yuav tsum zoo li ua raws li hauv pem teb, thiab nce, nws yog tsim nyog los thawb rov qab rau hauv pem teb. Nyob rau hauv cov ntaub ntawv no, tom qab tsis tau nkees.

Tej lub bar yog nqa tawm nyob rau hauv tib khoom. Ob txhais tes tsis ncaj li, koj lub hauv caug me ntsis bent thiab nyob twj ywm li ntawd, thaum lub sij hawm qaij (khoov lawv tsis yuav tsum tau). Hais tias yog tag nrho uas yog lub deadlift. Uas nqaij ua hauj lwm thaum muaj ib tug ntawm cov kev xaiv? Qhov ntawd yog cov lus nug xav novice bodybuilders. Thiab lo lus teb yog yooj yim, nws yog hip, pob tw thiab rov qab, tsuas yog nyob rau hauv txhua embodiment ntawm lub haum hloov me ntsis.

muaj teeb meem

Ua deadlifting kos duab yuav tsum tau precision ntawm txhua theem thiab kev nyab xeeb, txij li thaum no ce yog ib qho ntawm feem puas. Spondylolisthesis, lumbago, txha caj hernia, slipped disk - qhov no tsis yog ib qho exhaustive daim ntawv uas tau rau txim, tej kev poob plig tej ntawm ua ntej lawm yuav ua rau nws tus kheej lawm.

Kev mloog yuav tsum tau them rau qhov teeb meem no rov qab: yog hais tias ntev li deflection nyob rau hauv lub lumbar cheeb tsam thiab lub rounding ntawm cov nqaj qaum load yog nce, thiab qhov no, nyob rau hauv lem, yuav ua tau rau txhua yam ntawm tus txha caj raug mob. Rau stabilization lub sab rov qab ncaws pob pom zoo hnyav kis las siv, thiab nyob rau hauv lub xub ntiag ntawm tej nqaj qaum kab mob feem ntau tsis kam los ua postural thrust.

Ce yog ib tug heev yooj yim thiab txaus ntshai, thiab ua ntej ua tau zoo rau yuav tsum tau zoo tau ntsib nrog cov technology thiab coj nws mus rau zoo tag nrho. Thiab tsuas yog tom qab hais tias peb yuav confidently hais rau koj tus kheej: "Kuv paub tias xyov yuav ua li cas thiab zoo li cas cov nqaij ua hauj lwm ntawm lub deadlift," thiab ua siab loj rau muaj xws li nws nyob rau hauv koj lub ce.