Maitiro ekuita Sumo Deadlift (Uye Nei Iri Kufanira-Kuita Kufamba)

Zvemukati

• Sumo Deadlift Mabhenefiti uye Kusiyana
• Maitiro ekuita Sumo Deadlift
• Ongororo ye

Pane chimwe chinhu pamusoro pechimiro chakakudzwa uye zvigunwe zvishoma zvakaburitswa zvesumo zvinomisa kufamba uku kunosimudza kunzwa kwakanyanya kusimba. Ndicho chimwe chezvikonzero nei iwe uchizoda kuchisanganisa mukusimbisa-kudzidzira kurovedza-izvo, uye kugona kwayo kushanda ingangoita ese mhasuru iri kumashure kwemuviri wako. (Kuitira kuzere kumashure Workout, edza aya masere mafambiro.)

"Zviri nyore kusimudza zvinorema nerudzi urwu rwekufa maringe neyakajairwa kana yeRomanian deadlift nekuti hausi kuenda kure nepasi," anodaro Stephany Bolivar, murairidzi weCrossFit uye murairidzi wega kuICE NYC.

Uye, hongu, iwe unofanirwa kuda kusimudza zvinorema: Bhenefiti yekusimudza masimbi anorema haaperi, kubva pakupisa mafuta emuviri uye kuvaka simba nekukurumidza, kuwedzera musuru toni uye kurwisa osteoporosis. Pasina kutaura, mitoro inorema inogona kuita kuti unzwe senge badass. (Ingo rangarira kudzikisa mutoro wako sezvazvinodiwa kana iwe ukadzokera kune mamwe marudzi ekufa, anonyevera Bolivar.)

Sumo Deadlift Mabhenefiti uye Kusiyana

Kufanana nekumwe kusiana kwekufa, iyo sumo deadlift (inoratidzwa pano ne NYC-based murairidzi Rachel Mariotti) inoshanda yako yepashure cheni (kumashure kwemuviri wako), kusanganisira yako yepazasi musana, glutes, uye hamstrings. Kusimudza yako yepakati panguva ino yekufambisa kunovakawo simba uye kugadzikana mune yako abs.

Kutanga kufa uku nemakumbo ako munzvimbo yakatambanuka uye zvigunwe zvakaburitsa zvishoma, izvo zvinoderedza chinhambwe chiuno chako chaunoda kufamba, kurodha matambo kupfuura zvinoita zvakajairika kufa.

Kana iwe uri mutsva mukuuraya, tanga nemwenje wechiedza kusvika iwe unzwe kugadzikana nekufamba. Kubva ipapo, unogona kuwedzera zvishoma nezvishoma mutoro. Iwe unogona zvakare kuita kuti kufamba uku kuve nyore nekudzikamisa chinhambwe chafambwa kusvika pasi. (Onawo: Gwaro reMutangiri Wekusimudza Zviyereso Zvinorema) Kana wapedza kudzidza kune mamwe madumbbells anorema, edza sumo deadlifting nebhero rakaremerwa pane kudaro.

Maitiro ekuita Sumo Deadlift

A. Mira nemakumbo zvakapfupika kupfuura mafudzi-akaparadzana, zvigunwe zvakanongedzwa zvishoma. Bata dumbbells pamberi pehudyu, michindwe yakatarisana nehudyu.

B. Kutanga kutumira chiuno kumashure, uchichengeta musana munzvimbo isina kwazvakarerekera, kusvina mapendekete, uye kusimbisa musimboti.

C. Kamwe zvidhoma zvadzikira kupfuura mabvi, usatendera chiuno kunyura mberi. Dumbbells dzinofanira kunge dziri masendimita mashoma kubva pasi.

D. Pazasi peichi chikamu, tyaira nepakati pezvitsitsinho, chengetedza kwazvakarerekera musana uye nekuchengetedza dumbbell padyo nemuviri. Mushure mokunge mabhero anopfuudza mabvi, zadza zvizere chiuno nemabvi, uchisvina glutes kumusoro.

Sumo Deadlift Fomu Matipi

• Chengetedza dumbbells pedyo nemuviri mukati mekufamba.
• Kuchengetedza yakamira, isina kwazvakarerekera musana panguva yekufamba (usamise kumashure kana kutenderera kumberi) kuchengetedza yako yakaderera kumashure kubva mukukuvara.
• Kuti uwane simba, ita matatu kusvika mashanu maseti e5 reps, achivaka kusvika kune inorema huremu.
• Nekutsungirira, ita matatu seti e12 kusvika ku15 reps.

Ongororo ye