I-deadlift ingenye yamandla asebenza kahle kakhulu nokunyakaza kokwakha imisipha kuwo wonke amandla, i-CrossFit, nemidlalo yokufaneleka. Ekuqeqesheni i-deadlift, kukhona inqwaba yokuhlukahluka kanye nezinketho zebha esingakhetha kuzo ukuze sithuthukise ngempumelelo i-deadlift enamandla.
I-axle deadlift, eyaziwa nangokuthi i-axle bar, iwushintsho olubandakanya ukwenza umsebenzi wakudala nge-axle bar. Lokhu kukhulu kakhulu ngobubanzi kunebha ejwayelekile yama-Olympic, ngakho izinzuzo nezindlela zihlukile.
indlela efanele
Ngokuya ngezinjongo zethu, singathola izinzuzo ezithile ekusebenziseni ibha ye-asi, okuyibha ehambisanayo. Uma wenza noma yiluphi uhlobo lokuphakamisa izinsimbi, amabha ama-Olympic ajwayelekile angu-28mm alungile, kodwa ukwengeza ibha e-ekseli emsebenzini wakho kungasiza ukuthuthukisa amandla. Singase sishaye amathagethi ngezindlela ebesingeke sizifinyelele ngebha evamile.
Inzuzo esobala yokusebenzisa ibha "eminyene" ukuthuthukisa amandla okubamba, okuzoholela ekuqineni okukhulu kwengalo kanye nokuzinza kwehlombe. Iphinde ithuthukise amandla esandla, awusizo kulabo abasebenzisa ukunyakaza okubambene kweminye imidlalo, njenge-baseball, ibhola lezinyawo, noma i-basketball. Futhi, imisipha eminingi esebenza ukwenza ukunyakaza, kungcono ngoba sizobe sigwema ukuminza ekuqeqesheni.
Ngemigoqo yakudala siphakamisa isisindo kuphela, manje kufanele sisiphakamise futhi sibambe. Lokhu kuzodala ukuthi amandla okudonsa athuthukiswe.
I-axis deadlift ingenziwa ngokusebenzisa i- inqubo evamile noma ye-sumo deadlift. Umehluko omkhulu phakathi kwe-deadlift yakudala kanye ne-axle deadlift ukusetshenziswa kwe-axle bar, eyaziwa nangokuthi ibha ewugqinsi.
imisipha yasebenza
I-shaft deadlift ihlose amaqembu amaningi emisipha afanayo njenge-deadlift evamile, nokho igcizelela amaqembu athile emisipha ngezinga elikhulu. Uhlu olulandelayo luhlanganisa imisipha esetshenziswe lapho kwenziwa i-axle deadlift:
- umhlane (phezulu namaphakathi emuva). Lapho uqala i-deadlift, ama-lats ethu kufanele asebenze ukuze angagobi emuva futhi agcine isisindo siphakanyiswe ngokuqinile.
- umsipha Ngokuyinhloko, i-deadlift ihlose lesi sicubu. Bazobe bephethe ukuphakamisa, kuyilapho begcina ukulawula ukwehla. Lapho sihamba phansi, ama-hamstrings azoqina.
- ama-erectors aphansi. Kubaluleke kakhulu ukwenza kusebenze umhlane ongezansi ukuze ugweme ubuhlungu. Uma singagcini ukuma okuhle ekuqaleni, kungenzeka ukuthi ingemuva eliphansi lithwala isisindo esiningi sebha. Kulokhu, ama-hamstrings ngeke asebenze kancane.
- Izingalo nokubamba izandla. Njengoba ibha ikhuluphele ngokuqina, ukubamba kwethu kuzoshintshwa kancane. Isithupha sizodinga ukufaka ingcindezi eyengeziwe ukuvimbela ibha ukuthi ingaphumi ezandleni. Ngaphezu kwalokho, kuvamile ukuqaphela amandla amakhulu nokucindezela kwezingalo.
- ama-trapezoid Le misipha nayo idinga ukwenziwa isebenze ngendlela efanele ekuqaleni kokunyakaza. Kanye nokusebenza kwe-scapulae nokuma okuhle kwehlombe, izicupho zizothwala ingxenye enkulu yesisindo.
- Ama-Quadriceps. Nakuba sicabanga ukuthi i-shaft deadlift izuzisa kuphela ama-hamstrings, ama-quadriceps ayadingeka ukulawula ukwehla.
- Ama-biceps. Ngokusebenzisa amandla engeziwe ngokubamba okubanzi, ama-biceps azozwa isikhuthazo esisha.
Izinzuzo ze-Axis Deadlift
Imiphumela emihle elandelayo ingokwemvelo ekusebenziseni ibha ye-shaft ngesikhathi sokufa, okuphoqa noma ubani ukuthi abambe futhi alawule ibha yobubanzi ebanzi kakhulu.
ukuthuthukiswa kokuma
Uma senza i-deadlift ngaphandle kwe-spindle bar, singavumela inqubo ukuthi ixege ngenxa yezizathu ezimbalwa. Ukubamba kwebha (noma kunalokho ukuxega ezingalweni nangemuva) kungaba ukwehluleka okuvamile okungenzeka ekudonseni okuncane.
I-axle bar ayithetheleli kakhulu kulokhu, njengoba singeke sikwazi ukubamba ngokugcwele ibha, okubuye kusiphoqe ukuthi sithole ukungezwani futhi silungise umhlane wethu ngaphambi kokudonsa. Uma sisebenzisa ibha enkulu ye-axle yobubanzi ukuze i-deadlift, kufanele ukwandisa ukungezwani kwengalo, ingalo nomhlane ukusuka phansi ukukhawulela ibha ephuma ezandleni zakho ekuqaleni kokudonsa.
Yandisa amandla okubamba
I-Axle Deadlift ingakhuphula ukubamba namandla engalo ngenxa yokuthi isiphakamisi kufanele sibambe ibha yobubanzi obukhulu. Ngenxa yalokhu, imisipha yengalo yangaphambili namandla okubambelela kufanele avumelane, okungahle kukhawulele inani lokulayisha elingenziwa ekuqaleni kokuqeqeshwa okuyisisekelo.
Njengoba sithuthuka, kufanele sikwazi ukuba nokufinyela kwemisipha okunamandla futhi okunamandla ekubambeni noma kumakhwapha. Lokhu kungakhuphula i-neural drive kuwo wonke umzimba futhi kuthuthukise ukusebenza kokudonsa. Kulokhu, ngazo zombili izinhlobo zebha kungafinyelelwa.
ukucindezeleka emuva
Ukwandisa ukungezwani emuva ekusetheni ukunyakaza nangesikhathi sezigaba zokudonsa ze-deadlift kungathuthukisa ukusebenza okuphelele futhi kunciphise ukulimala.
Ngokuvamile, ububanzi bebha elikhudlwana buzovimbela ikhono lokuqeqesha ngemithwalo esindayo, engakuvumela ukuba uqinise ukungezwani okufanele emuva kanye nezindlela zokudonsa. Umzuzu lapho sizama ukuthwala isisindo esiphezulu kakhulu, kuvamile ukuthi siphume esandleni futhi asikwazi ukwenza ukunyakaza okuphelele.
ukuthuthukiswa kwebha
Uma sisebenzisa ibha ejwayelekile yama-Olympic, singakwazi ukubamba kahle ngokwanele ibha nakuba ingaphandle kwe-trajectory yebha ekahle. Ngebha ye-axel, ngokuvamile asikwazi ukubamba ibha ngokugcwele, ngakho-ke kuyinto evamile ukuthi ibha ihlale ivaleleke emzimbeni futhi ingadonsi noma iyiyeke islayidi yehle ngezintele. Yilokhu ngokuvamile okubangela ukuthi amahlombe azungeze phambili futhi kungabangela ukuthi umhlane ungahlali endaweni engathathi hlangothi enenkontileka.
Ngokusebenzisa ibha ye-eksisi, sizophoqeleka ukuthi sithole amandla amaningi okubamba kanye nephethini yebha ngesikhathi sokudonsa futhi sinciphise inani lokuhamba okuvundlile. Ngendlela efanayo, ngeke sidale ezinye izinxephezelo zomzimba noma kusukela ekubeni ububanzi obukhulu bokubamba, sizoba namandla okudonsa abuthakathaka.