Amwalira

Deadlift ndichimodzi mwazinthu zodziwika bwino kwambiri pamasewera onse. Amagwiritsidwanso ntchito popanga ma powerlifting komanso crossfit, komanso ndi njira yabwino yochitira masewera olimbitsa thupi kuti iwonjezere mphamvu komanso mphamvu za wothamanga, omenyera nkhondo osakanikirana, okonda masewera ankhonya komanso akum'mawa samadutsanso, potero amapeza mphamvu zamisala, ndikuwonjezera kuthekera konse kwa masewera. Lero tikuwuzani momwe mungapangire akufa molondola, komanso mitundu yayikulu, maluso, miyezo ndi njira zina zochitira ntchitoyi.

Kodi kufa ndi chiyani?

Kodi ntchitoyi ndi yotani? Mwachidule, uku ndiko kukweza kwa barbell (kapena zolemera zina) kuchokera pansi, kochitidwa ndi ntchito ya minofu ya miyendo ndi kumbuyo. Kuchita masewera olimbitsa thupi kumathandizira kukhala ndi minofu yolimba, kuwonjezeka kwa zisonyezo zamphamvu, popeza pano titha kugwira ntchito ndi zolemetsa zazikulu, tikugwiritsa ntchito pafupifupi magulu onse amthupi mthupi lathu. Deadlift amadziwika kuti ndi masewera olimbitsa thupi, omwe palibe othamanga omwe sangatulutse pulogalamu yake.

Oyamba kumene, komanso odziwa kukweza moyo, amalimbikitsidwa kuti ayambe kuchita masewera olimbitsa thupi ndi kutentha ndi kutambasula. Kusunthaku kuyenera kukhala kwamphamvu komanso kofanana, minofu iliyonse iyenera kuphatikizidwa pantchitoyo nthawi yomwe ikufunika, ndipo sizokayikitsa kuti kuthekera kofikira moyenera mosakonzekera bwino minofu yathu ndi zida zamagetsi zamagetsi zolemetsa.

Pali mitundu itatu yayikulu yakufa: classic, sumo ndi Romanian. Iliyonse ya iwo imakwaniritsidwa ndi kusiyanasiyana kwamiyeso (barbell, kettlebell, dumbbells, makina a Smith, grip bar, etc.) Tidzakambirana za mtundu uliwonse padera.

Kusiyanitsa pakati pawo kumakhala pamiyendo ndi miyendo, chifukwa chomwe chimayikidwa mtolo kumbuyo kapena miyendo. Palinso mitundu ingapo yowonjezerapo ya zochitikazi yomwe ilibe chidwi kwa ife, mwachitsanzo:

• kufa ndi miyendo yowongoka (chiwembu cha ku Romania);
• kufa mu makina a Smith;
• kufa ndi msampha;
• akufa ndi ma dumbbells.

Tikhala pamtundu uliwonse wamtunduwu mwatsatanetsatane m'nkhaniyi.

Zida zakufa

Zokambirana zokhudzana ndi zakufa sizingakhale zopanda tanthauzo osatchula zolemba zomwe zili mgululi. Zowonongeka zitha kuchitidwa popanda zida komanso zida. Funso likubwera: ndi chiyani chomwe chingawoneke ngati zida? Ovololo? Zingwe? Kapena ngakhale lamba? Tili ndi malo osamala pankhaniyi, monga: zida ndizomwe zimawonjezera zotsatira zanu, chifukwa chake zingwe, maovololo ndi zokutira m'maondo zimatha kukhala chifukwa chakugawika kwa zida.

Ndi lamba, nkhani yosiyana pang'ono. Zachidziwikire, lamba wothamanga amathandizira kukweza kulemera pang'ono pochita zakufa, koma ntchito yake yayikulu ndikukutetezani ku hernia ya umbilical kapena kuvulala msana, chifukwa chake kugwiritsa ntchito kwake ndikololedwa ndipo nthawi zambiri kumakhala kofunikira pakuwonjezera mphamvu mosatetezedwa, ndipo izi sizikutsutsana ndi malamulo amabungwe. Palibe anthu apadera ngati Konstantin Konstantinov, omwe amatha kukoka makilogalamu opitilira 400 opanda lamba, padziko lonse lapansi, chifukwa chake ndibwino kusamalira thanzi lanu pasadakhale komanso kunyalanyaza kugwiritsa ntchito lamba. Cross.expert - yamasewera otetezeka.

Zolemba zakufa

Mwanjira ina iliyonse, mbiri yathunthu yakufa kwa Icelander Benedict Magnusson (gulu lolemera zoposa 140 kg). Makilogalamu 460 adaperekedwa kwa iye. Pali zolemba zina ziwiri zochititsa chidwi, komabe, zidapangidwa pogwiritsa ntchito zingwe ndi ma jumpsuits. Komabe, izi sizimasokoneza kufunikira kwawo:

1. Briton Eddie Hall adapambana 500 kg (gulu lolemera lopitilira 140 kg), onerani kanema wa epic wa mwambowu pansipa;
2. Russian Yuri Belkin adapereka 450 kg (ATTENTION, gulu lolemera mpaka 110 kg).

Zomwe ndizofunikira kwambiri pakukula kwamasewera ambiri ndikupereka chitsanzo chabwino kwa othamanga oyamba, sankhani nokha. Lingaliro langa ndi ili: Zotsatira za Belkin ndi danga chabe. Tikulakalaka wothamangitsayo akhazikitse mbiri yatsopano yapadziko lapansi ndikuti kuvulala kumamupyola.

Mitundu ndi luso lakupha

Chotsatira, tikhala pamitundu yakufa, komwe kuli zambiri kuposa zomwe wothamanga wopanda nzeru angaganize. Tiyeni tiyambe, kumene, ndi mtundu wakale.

Classic deadlift

Mtundu wakale wamtundu wakufa mwina ndiwofala kwambiri ku CrossFit, mphamvu kwambiri komanso kupatsa mphamvu. Palibe chidziwitso chenicheni chokhudza masewerawa momwe adayambira, koma mwachidziwikire chinali kunyamula - gawo loyambirira la oyera ndi omenyera akuimira gululi.

Chifukwa chake, momwe mungapangire akufa mwatsatanetsatane sitepe (njira yakupha):

• Ndikumwalira kwakanthawi kothamanga, wothamanga amatenga bala m'lifupi kuphatikana, miyendo ndiyopapatiza pang'ono, mapazi amafanana.
• Bala ili pafupi kwambiri ndi zipolopolo momwe zingathere, chifukwa chake tikulimbikitsidwa kuti mugwiritse ntchito ma gaiters mukamachita zophedwa.
• Masamba ndi mapewa amagonedwa kumbuyo pang'ono.
• Kuyenda kumayambira ndikuyenda kwamiyendo - bala liyenera "kuchotsedwa" ndi kuyeserera kwa ma quadriceps ndi matako. Barbell itadutsa 20-30% yamatalikidwe, wothamanga ayenera kuyamba kuyenda ndi nsana wake, kuwongoka kwathunthu kumbuyo ndikutseka pomaliza.

Kanema wachidule wa njira yakufa:

Zambiri mwazomwe zimakhalapo nthawi yayitali zimagwera pamisana yakumbuyo (ndiye kuti, zotumphukira za msana ndi minofu ya trapezius), chifukwa chake njirayi ikulimbikitsidwa kwa othamanga omwe minofu yawo yakumbuyo imapambana minofu ya mwendo. Palinso zingapo zamatomical kapangidwe kathupi ka thupi (mwachitsanzo, mikono yayitali kapena thunthu lalifupi), momwe muyenera kuchitiramo zakufa zakale.

Cholakwika chachikulu cha oyamba kumene pano ndikubwezeretsa kumbuyo pokweza ("hump" deadlift). Mukamachita izi, mumakhala pachiwopsezo chobwerera msana ndikuiwala zazitali zamasewera.

Samalani kwambiri pakuchita zolimbitsa thupi zolondola kuti mupindule kwambiri ndi gululi.

Kanema mwatsatanetsatane wonena za kuphedwa koyenera kwa zakufa zakutsogolo, kusanthula zolakwitsa zoyambira:

Sumo wakufa

Ndikufa kwa sumo, katunduyo amasunthira kwambiri ku quadriceps ndi adductors ntchafu. The latissimus dorsi, otambasula msana ndi minofu yam'mimba amakhala ndi malo amodzi okhazikika, popeza kutambasuka kwa msana wa lumbar kuli kochepera pano kuposa mtundu wakale.

Mukakoka sumo, wothamanga amatenga barbell yocheperako pang'ono kuposa paphewa, ndipo, m'malo mwake, amaika miyendo yake wokulirapo. Kutalika kwake kumadalira mulingo wotambasula. Zikuwonekeratu kuti miyendo ikatalikirana, kufupikirako kumatalikirana, ndipo chifukwa chake, zotsatira zake zidzakhala zapamwamba, komabe, ngati mulibe kutambasula kokwanira, ngati miyendo yanu ndi yotakata kwambiri, mumakhala pachiwopsezo chotambasula kapena kudula minofu ya adductor. Chifukwa chake, tikulimbikitsidwa kuti ndiyambe ndikukhazikitsa miyendo (yokulirapo pang'ono kuposa mapewa) ndikuiwonjezera pang'onopang'ono, osayiwala kupereka tcheru chapadera kutambasula.

Kuyenda kumunsi kwakumbuyo pokoka sumo ndikocheperako, sitiyenera "kuwongola" ndi barbell, monga momwe ziliri kale. Tiyenera kukweza ndi kulimbikira kwambiri kwa minofu ya mwendo, osazungulira kumbuyo osatsamira.

Cholakwika chofala kwambiri chomwe woyamba amapanga akamachita sumo deadlif ndi gulu lalikulu kumbuyo. Potsika kwambiri, amatsamira bala ndikulichotsa ndi kuyesa kwakanthawi kwa msana ndi miyendo. Izi ndizolakwika kwambiri: tikamakoka sumo, timaphatikizira kumbuyo komwe kumagwirako ntchito pamwamba pamatalikidwe (pafupifupi 20% yomaliza ya mayendedwe), tikugwira ntchito zolemera kwambiri. Ngati ndikosavuta kuti musamutse gawo lina lakumunsi, ndibwino kuti muzitsitsimutsa pamitundu yakale, muthane ndi njirayi, ndipo zolemba zanu sizikhala zazitali.

Sumo deadlift ndiyabwino kwambiri kwa othamanga omwe ali ndi miyendo ndi matako otukuka bwino. Zabwino kwa othamanga okhala ndi torso yayitali ndi mikono yayifupi.

Akufa ndi miyendo yowongoka (chi Romanian deadlift)

Kuwonongedwa kwa chi Romanian sikukhudzana kwenikweni ndi kuukitsa magetsi, koma ndichizolowezi chabwino chokha chokhazikitsira minyewa ndi zingwe. Kusunthaku kumachitika ndi miyendo yowongoka ndipo kumbuyo kumakhazikika posunthira matako kumbuyo. Pogwira ntchito matalikidwe oterowo, nthambizo zimatambasula bwino gawo loyenda ndi mgwirizano munthawi yoyipa.

Pochita izi, kulumikizana kwa ma neuromuscular ndikofunikira, osati kulemera kwake, kotero sindipangira kukweza mwendo wowongoka ndikulemera kwambiri, ngati nthawi yomweyo simukumva kuchuluka kwa magulu aminyewa ofunikira. Kuphatikiza apo, mukamagwira ntchito yolemetsa kwambiri, pamakhala chiopsezo chovulala kumtundu, womwe umatambasula ngati chiuno chobwezeretsedwa. Izi zitha kulepheretsa squat wanu ndikupita patsogolo pomwe kuchira kumatenga milungu ingapo.

Smith Machine Deadlift

Izi sizochita zolimbitsa thupi kwambiri, komanso zimapindulitsanso. Makina a Smith amatipatsa mwayi wogwiritsa ntchito njira yolumikizidwa ndi zingwe, motero ndikosavuta kwa ife kuyang'ana pa biomechanics yoyenda ndi "kugwira" kupindika kwa minofu yomwe tikufuna.

Kuphatikiza apo, ku Smith ndikosavuta kukhazikitsa okhazikika pamlingo woyenera ndikugwira ntchito chifukwa cha izi mufupikitsidwe matalikidwe (kuchita mtundu wina kuchokera ku skirtings). Kutalikirana kwakanthawi kumatithandiza kuti tizolowere kunyamula katundu, kukulitsa mphamvu yakukhazikika, ndikukhazikitsa maziko abwino owonjezera mphamvu pakufa ndi zinthu zina zofunika kuchita.

Kufa kwamatabwa

Ngati malo anu ochitira masewera olimbitsa thupi ali ndi malo ochezera, kondwerani! Ku Russia, izi ndizosowa kwambiri, koma pachabe, chifukwa bala ili limatilola kugwira ntchito mosiyanasiyana pang'ono ndikuwonjezera mphamvu zathu. Chomangirira chimakhala ndi mawonekedwe a rhombus, mkati mwake momwe mumagwirana. Pa nthawi imodzimodziyo, mitengo ya kanjedza imafanana, ndipo ma palokha ali mthupi, chifukwa ndikosavuta kuti msana wanu ukhale wolunjika nthawi yakunyamula, komwe anthu ambiri amasowa pochita zakufa zakale.

Werengani zambiri za maluso opangira mafa ndi trep bar.

Kuphulika kwa Dumbbell

Kuphatikizika koonekeratu pakugwira ntchito ndi ma dumbbells ndikutalikirana kwakutali, popeza bala la dumbbell lidzakhala pansi pa bala. Chifukwa chake, kufa ndi ma dumbbells ndi malo abwino ophunzitsira wothamanga wopambana, chifukwa ndikosavuta kuphatikiza ndi ma push-dumbbells kapena ma thrusters.

Kuphatikiza pa mawonekedwe a kufa kwakanthawi, pali masewera olimbitsa thupi otchedwa plie squats, omwe amadziwika pakati pa atsikana ambiri omwe amakonda kulimbitsa thupi. Kusunthaku ndikofanana ndi kufa kwa sumo, komabe sitimayika ma dumbbulu pansi ndikugwira ntchito osayima kumtunda mwamtali wofupikitsa, ndikupangitsa kuti omwe akuwonjezera ntchafu azimangika nthawi zonse. Msana uyenera kukhala wowongoka nthawi yonse yochita zolimbitsa thupi, kulemera kwa zolemera kumasankhidwa payekhapayekha, koma ziyenera kukumbukiridwa kuti pazochita zodzipatula izi palibenso chifukwa chogwiririra mobwerezabwereza mpaka 10-15. Apa tikugwira ntchito yamagulu olumikizana, m'malo mongolemba mbiri yamagetsi.

Miyezo yakufa

Mpikisano wosiyana wakufa umachitika motsogozedwa ndi mabungwe onse opanga mphamvu ku Russia (FPR, WPC / AWPC, ASM Vityaz, ndi ena). Nthawi yomweyo, palibe kusiyanasiyana malinga ndi kalembedwe kamene othamanga ayenera kukoka: sumo kapena classic. Kwa othamanga ambiri, mphindi ino imabweretsa mkwiyo, wina akufuna kuti apange gawo lina lokoka sumo, wina akufuna kuletsa kukoka kwa sumo, ndikuwononga zolemba zaposachedwa, kapena kukhazikitsa chitaganya china chomwe aliyense angakokere ... Izi zimamveka, m'malingaliro mwanga, ndizosamveka. Malamulo a Federation samalamulira mtundu uliwonse wakufa ngati njira yokhayo yolondola, ndipo wothamanga aliyense ali ndi ufulu wosankha momwe angawonetsere zotsatira zake zazikulu, mwakufuna kwake.

M'munsimu muli malangizo owonongera amuna kuchokera ku bungwe lomwe ndi lotchuka kwambiri pakati pa othamanga, AWPC (Doping Controlled Division). Miyezo yakufa yamgwirizanowu ndi ya demokalase, chifukwa chake othamanga omwe sangakonzekere sangapeze zovuta kukonzekera mpikisano wam'madera ndi kumaliza gawo loyamba la akulu. Ndipo kenako. Chifukwa chake, ngati mwakwaniritsa kale zotsatira zakufa, yesetsani kuzitsimikizira pamipikisano. Kuthamangira kwa adrenaline ndikukumana ndi zinthu zosaiwalika kumatsimikizika.

Miyezo yaying'ono ya amuna omwe amafa popanda zida (AWPC):

Tsitsani ndikusindikiza tebulo, ngati kuli kofunikira, potsatira ulalowu.

Kwa akazi:

Tsitsani ndikusindikiza tebulo, ngati kuli kofunikira, potsatira ulalowu.

Zochita zina zakufa

Kodi nchiyani chomwe chingalowe m'malo mwa kufa? Ndiyenera kunena nthawi yomweyo kuti chidziwitso chotsatirachi chimapangidwira othamanga omwe sangachite zakufa chifukwa chotsutsana ndi zamankhwala, koma akufuna kuthana ndi magulu olimbikitsidwa mothandizidwa ndi machitidwe ena.

Kwa aliyense, yankho ndi ili: PALIBE.

Deadlift ndimachitidwe olumikizirana omwe amathandizira pafupifupi minofu iliyonse mthupi lathu. Ndipo momwe zimakhudzira mphamvu zathu ndi minofu yathu sizingasinthidwe ndi ma hyperextensions, ma barbell bend kapena zolimbitsa thupi za omwe akupititsa patsogolo minofu ya ntchafu. Chifukwa chake, ngati simungathe kuchita zakufa chifukwa choti axial katundu pamsana ikutsutsana ndi inu, phatikizani izi zotsatirazi:

• Kukoka pa bala Ndiye chochita chabwino kwambiri padziko lonse lapansi chobwezeretsanso minofu ndikupereka mawonekedwe a V. Ndikofunikira kuyesa kuyenda mwa kutulutsa minofu yotakata, ndikuchepetsa ndikufalitsa masamba amapewa, pang'ono kuphatikiza mikono yakutsogolo ndi ma biceps. Izi zikuthandizani kuti mupindule kwambiri ndi ntchitoyi. Chitani zakudya zina zomwe axial ndizochepa (zotchinga zazikulu, zopindika, zopindika kuchokera kumtunda, mizere ya hummer, ndi zina zambiri) kuti muchepetse minofu ndikupanga zofunikira kukula kwa minofu.

  

  © Makatserchyk - stock.adobe.com

• Kutengeka - zolimbitsa thupi zomwe zimakhazikitsa bwino gulu lalikulu la minofu yomwe imagwira ntchito ndi ma deadlift achikale - omwe amatulutsa msana. N'zochititsa chidwi kuti katundu wa axial mmenemo ndi zero, choncho tikulimbikitsidwa kuti tichitidwe osati monga njira yokhayo yakufa, komanso kuti tiwonjezere, komanso ngati kulimbitsa zolimbitsa thupi, komanso ngati cholinga chokhazikitsira msana wovulala.

  

  © Makatserchyk - stock.adobe.com

• Bweretsani hyperextension - mtundu wa hyperextension, pomwe wothamanga amatenga gulu lolunjika mwa kukweza miyendo, osati thupi. Katundu pano amalunjika kwambiri kumunsi kwa extensors a msana, dera la sacrum limalandira magazi ochulukirapo.
  
• Zambiri ndi kuswana mutakhala mu simulator - zolimbitsa thupi zomwe zitha kugwiritsidwa ntchito payokha kunyamula ma adductor a ntchafu ndi matako opanda katundu wa axial pamsana. Chifukwa chake, ngati sumo deadlift akutsutsana nanu, mutha kuphatikizira machitidwe awiriwa munkhokwe yanu.

  

  © Makatserchyk - stock.adobe.com

Momwe mungakulitsire mphamvu yanu yakufa?

Ntchito yanu yakufa, ikhale yachikale kapena sumo, zimadalira mbali ziwiri:

1. mathamangitsidwe omwe mumapereka ku bar;
2. kutsatira njira zolondola pamiyeso yayikulu

Boom mathamangitsidwe

Kuchulukitsa komwe mumakhazikitsa mukamaphwanya bala, kumakhala kosavuta kuti mumalize kuyenda. Chifukwa chake, muyenera kusamala kwambiri ndi kuphulika kwamiyendo ndi kumbuyo, ndipo muyenera kuphatikiza zochitika zotsatirazi pochita maphunziro anu zomwe zingakuthandizeni kuti owombayo aziphulika komanso achangu:

1. Magulu okhala ndi kaye pansi;
2. Kulumpha pa bokosi;
3. Kuyimirira ndi kansalu kuchokera pachishalo;
4. Magulu okhala ndi bala pamabenchi;
5. Zokopa za Jerk.
6. Kuwonongeka ndikupumula pa bondo.

Njira yolondola

Za njira yolondola, zimangokhala nkhani yanthawi komanso zokumana nazo. Ndikofunika kuti aliyense payekha azitha kukonza zokulirapo mokwanira, zazifupi komanso zokulirapo.

Kugwira ntchito yamatalikidwe ofupikitsidwa (kokani kuchokera kuma skirting board), titha kuchita masewera olimbitsa thupi ndi kulemera kwambiri, kusunthira katunduyo paminyewa yonse yakumbuyo. Kuphatikiza apo, timakhala ndi mphamvu zolimbitsa thupi komanso zamaganizidwe athu kuzolowera zolemera zolemera.

Long manambala Ntchito (Dzenje Kokani), timagwira ntchito ndi kulemera pang'ono, koma timayenda, ndikugogomezera katunduyo mu quadriceps. Izi mosasamala zidzapangitsa kuwonjezeka kwa zizindikiritso zamphamvu mu deadlift mu matalikidwe athunthu, popeza kukoka kuchokera mdzenje, kumene, kudzapatsidwa zovuta mwakuthupi ndi mwamaganizidwe.

Kuphatikiza apo, pali zinthu zina zingapo zokopa zabwino.

Yoyamba ikutambasula. Izi ndizofunikira makamaka kwa othamanga omwe amapanga maliro a sumo. M`pofunika kusamala kwambiri fascia wa adductor minofu ya ntchafu ndi quadriceps - ayenera kukhala zotanuka ndi mafoni, kuchita twine twes amene ali yabwino kwambiri kwa dongosolo lanu. Chifukwa chake mudzipulumutsa nokha kuvulala komwe kungachitike ndipo mudzatha kugwira ntchito matalikidwe abwino osakumana ndi zovuta kapena kupweteka kwa minofu ndi minyewa.

Musaiwale za kutambasula torso, chitani zolimbitsa thupi zosiyanasiyana zolimbitsa ma lats, chifuwa, kutsika kumbuyo kapena m'mimba, m'malo osiyanasiyana, palibe mnofu umodzi wa thupi lanu womwe uyenera kukhala "wamatabwa", ndiye kuti zakufa zidzakhala zabwino komanso zachilengedwe kwa inu kuchokera pakuwona za anatomy ndi biomechanics of movement.

Ntchito yokhazikika pamagulu am'magulu ofunikira ndiyofunikira.kugwira ntchito ndi deadlift. Mwachitsanzo, muyenera kupanga zokoka, barbell kapena dumbbell mizere, hyperextensions, "bwato" kuti musunge minofu yanu yakumbuyo kukonzekera ntchito yamphamvu. Musaiwale za "maziko" athu. Kuphatikiza apo, limbikitsani minofu yanu yamiyendo, squat yokhala ndi barbell, yesani makina osindikizira mwendo, kukhala pansi, ndi zina zolimbitsa thupi za quadriceps ndi hamstrings.

Maofesi a Crossfit

Deadlift ndi chida chachikulu osati cha powerlifter chokha, komanso wothamanga wopingasa, kotero musapyole zochitikazi. Mukamachita izi, mudzachulukitsa kuchuluka kwamaluso ndi kulimbikira, kukulitsa mphamvu ndi minofu, ndipo mulingo wolimba uzakula kuchokera pakuphunzitsidwa mpaka maphunziro. Pansipa pali zovuta zingapo zomwe mungayesere kuti mudzachite masewera olimbitsa thupi. Samalani: ntchitoyi ndiyachidziwikire kuti siyoyambira kumene.

Onerani kanemayo: Uchembere Extended Version by John Malunga (Mulole 2025).