Mokhoa oa ho etsa Sumo Deadlift (Le Hobaneng e le Ntho e Lokelang ho e Etsa)

Litaba

• Sumo Deadlift Melemo le Liphapano
• Mokhoa oa ho etsa Sumo Deadlift
• Tlhahlobo bakeng sa

Ho na le ho hong ka boemo bo atolositsoeng le menoana e fokolang ea sumo deadlift e etsang hore motsamao ona oa ho phahamisa boima o utloe o le matla haholo. Ke le leng la mabaka ao u tla rata ho a kenyelletsa ho ikoetlisa ka matla-le bokhoni ba ona ba ho sebetsa mesifa eohle ka morao 'meleng oa hau. (Bakeng sa boikoetliso bo felletseng ba morao, leka mehato ena e robeli.)

Stephany Bolivar, mokoetlisi oa CrossFit le mokoetlisi oa ICE NYC o re: "Ho bonolo ho phahamisa boima ba mofuta ona ha o bapisoa le mokhoa o tloaelehileng kapa o bolaeang oa Romania hobane ha o tsamaee hole le lefatše."

'Me, e, u lokela ho batla ho phahamisa boima: Melemo ea ho phahamisa litšepe tse boima ha e fele, ho tloha ho chesa mafura a' mele le ho matlafatsa matla ka potlako, ho eketsa molumo oa mesifa le ho loantša lefu la ho fokola ha masapo. Re sa bue, meroalo e boima haholo e ka etsa hore u ikutloe u le mobe haholo. (Hopola feela ho fokotsa mojaro oa hau ha ho hlokahala haeba u khutlela mefuteng e meng e bolaeang, ho hlokomelisa Bolivar.)

Sumo Deadlift Melemo le Liphapano

Joalo ka mefuta e meng ea li-deadlift, sumo deadlift (e bontšitsoeng mona ke mokoetlisi ea thehiloeng ho NYC, Rachel Mariotti) e sebetsa ketane ea hau e ka morao (ka morao ho 'mele oa hau), ho kenyeletsoa mokokotlo oa hau o tlase, li-glutes le hamstrings. Ho tiisa mokokotlo oa hau nakong ea motsamao ona le hona ho tla matlafatsa botsitso ho abs ea hau.

Qalella ho ipolaea ka maoto ka lehlakore le pharaletseng 'me menoana ea maoto e khehle hanyane, e leng ho fokotsang sebaka seo letheka la hao le hlokang ho se tsamaea, ho kenya marapo ho feta kamoo ho tloaelehileng ho bolaoang ka teng.

Haeba u sa tsoa tseba ho bolaea, qala ka litekanyo tse bobebe ho fihlela u ikutloa u phutholohile ka motsamao. Ho tloha moo, o ka eketsa moroalo butle-butle. U ka boela ua nolofatsa mokhoa ona ka ho fokotsa sebaka se tsamaeang fatše. (Hape bona: Buka ea Ba qalang ea ho Phahamisa Boima bo Boima) Hang ha u se u alohile ho li-dumbbell tse boima, leka ho sumo deadlifting ka barbell e tletseng.

Mokhoa oa ho etsa Sumo Deadlift

A. Ema ka maoto a sephara hanyane ho feta bophara ba mahetla a arohaneng, menoana e totobalitse hanyane. Tšoara li-dumbbells ka pel'a letheka, liatla li shebane le lirope.

B. Qala ho romela letheka morao, ho boloka mokokotlo o le boemong bo sa jeleng paate, ho penya ka mahetla a mahetla, le mokokotlo oa bracing.

C. Hang ha li-dumbbells li se li le tlase ho mangole, u se ke ua lumella letheka ho teba ho ea pele. Li-dumbbells li lokela ho ba lisenthimithara tse 'maloa fatše.

D. Botlaaseng ba motsamao, khanna ka lirethe, u boloke mokokotlo o sa jeleng paate le ho boloka li-dumbbell haufi le 'mele. Ka mor'a hore li-dumbbells li fete mangole, li atolose ka ho feletseng letheka le mangole, u phunyeletse li-glutes ka holimo.

Malebela a Sumo Deadlift Foromo

• Boloka li-dumbbells haufi le 'mele nakong eohle ea ho sisinyeha.
• Ho boloka mokokotlo o otlolohileng, o sa nke lehlakore nakong ea motsamao (se ke oa khutlela morao kapa oa potoloha) ho sireletsa mokokotlo oa hau o tlase ho tsoa kotsi.
• Bakeng sa matla, etsa lihlopha tse 3 ho isa ho tse 5 tsa makhetlo a 5, ho haha ​​boima bo boima.
• Bakeng sa mamello, etsa lihlopha tse 3 tsa reps tse 12 ho isa ho tse 15.

Tlhahlobo bakeng sa