Mokhoa oa ho etsa sepetlele sa Dumbbell Deadlift se nang le foromo e nepahetseng

Litaba

• Melemo le Phapang e tloaelehileng ea Dumbbell Deadlift
• Mokhoa oa ho etsa Dumbbell Deadlift e Tloaelehileng
• Tlhahlobo bakeng sa

Haeba o sa tsoa qala ho ikoetlisa ka matla, ho bolaea ke o mong oa mehato e bonolo ka ho fetisisa eo u ka ithutang eona le ho e kenyelletsa ho ikoetlisa-hobane, ho na le monyetla oa hore u kile oa etsa joalo pele u nahana ka hona. Litlhaselo tse bolaeang ke motsamao o sebetsang ka mokhoa o makatsang, ho bolelang hore o tla nka tsebo ena kantle ho boikoetliso le bophelong ba hau. Nahana ho nka sutuk'heise ea hau ka lekarecheng la lithoto kapa ho phahamisa lipakete tsohle tsa Amazon Prime.

"Koetliso ena e boetse e ntle bakeng sa batho ba lutseng ka mor'a k'homphieutha letsatsi lohle hobane e etsa hore motho a be le boemo bo matla," ho bolela Stephany Bolivar, mokoetlisi oa CrossFit le mokoetlisi oa botho ho ICE NYC. (U ka boela ua etsa boikoetliso bona ba setulo sa boqhetseke bakeng sa boikoetliso ba ofisi ea Tabata.)

Melemo le Phapang e tloaelehileng ea Dumbbell Deadlift

Li-deadlifts tse tloaelehileng (tse bontšitsoeng mona ka li-dumbbells ke mokoetlisi ea thehiloeng NYC, Rachel Mariotti) matlafatsa ketane eohle ea hau e ka morao, ho kenyelletsa le mokokotlo oa hau o ka tlase, glutes le hamstrings. U tla kenya letsoho mokokotlong oa hau, kahoo e ka ntlafatsa matla a mantlha (mme ka tsela e sebetsang ho feta li-crunches).

Ho ithuta ho etsa mohato ona oa bohlokoa ka nepo ho tla u thusa ho qoba likotsi tse ka mokokotlong eseng feela moo u ikoetlisetsang teng, empa ha u etsa lintho tse kang ho tsamaisa thepa ea ka tlung kapa ho nka ngoana. (Haeba mokokotlo oa hau o sa utloe, leka leqheka lena le makatsang ho thibela bohloko ba morao nakong ea li-deadlifts.)

Bolivar o re: "Ho bonolo ho tsoa kotsi mokokotlong ha o sa tsepamise mohopolo mokokotlong nakong ea motsamao ona, kapa haeba o itumella ho phahamisa boima haholo pele o itokisa." Ho bohlokoa ho boloka lesapo la mokokotlo le sa nke lehlakore nakong ena, ho bolelang hore ha oa lokela ho kobeha kapa ho kobeha mokokotlo oa hau ho hang.

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. Ho theola, u se ke oa fihlela li-dumbbells ho fihlela leotong la hao. Ho etsa hore ho be thata le ho feta, fetolela leoto la hau le le maemong a thekeselang mme, qetellong, leka ho bolaea leoto le le leng.

Mokhoa oa ho etsa Dumbbell Deadlift e Tloaelehileng

A. Ema ka maoto a bophara ba letheka, u tšoere li-dumbbells ka pel'a letheka, liatla li shebile lirope.

B. Finyella mahare a mahetla hammoho ho boloka mokokotlo o sa nke lehlakore. Ho hema, u itšoare ka lethekeng ebe u khumama ka mangole ho theola li-dumbbell ka pel'a maoto, u eme ha torso e bapile fatše.

C. Exhale le ho khanna bohareng ba leoto ho khutlela ho eme, ho boloka mokokotlo o sa nke lehlakore le ho boloka li-dumbbells haufi le 'mele hohle. Atolosa letheka le mangole ka botlalo, ho pepeta glutes ka holimo.

Tloaelehileng Deadlift Malebela a Foromo

• Boloka hlooho ea hau e tsamaisane le lesapo la mokokotlo o mong kaofela; se ke oa koala molala ho sheba pele kapa ho kobeha sefuba sefubeng.
• 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