Lomania deadlift - hana 'ana i kūpono a me kekahi mau kōkua

Ma keia 'atikala mākou, e kūkākūkā i kekahi o ka loa hanohano kino i loko o ke ao nei o ka bodybuilding a me ka powerlifting, hanaʻia e nā' Oihana a me nā novices i loko o kēia mau haʻuki.

Lomania deadlift - keia mea kekahi o ka walaʻauʻana kino e lńkou na nāʻiʻo o nā wāwae. Kēia hookoikoi He He papahelu 'ano kiʻekiʻe wahie, ka hamstrings, i hoohalikeia ai i ka panina deadlifts, i ka papa kuhikuhiE mea kaumaha o ka ninau ma ka uha, a lākou kīkala, aʻaʻole ma ka hope. E like me nā kino ka hoakaka (walaʻauʻana), Lomānia deadlift komo ai ka hana a me ka nui 'ē aʻe nāʻiʻo i loko o kou kino,ʻo ka bipi keiki, trapezoidal, lumbar a me na mea e ae. I ka mea, ua hooko aku la i mea i ku paa auanei kūpono 'ana o ke kua nāʻiʻo: latissimus nāʻiʻo, eheu, etc.

E like me nā 'ano o nā loulou, keia mea i traumatic. Nolaila, hookoikoi E e hana technically, a me beginners ma bodybuilding ua i waiho i ka hana ia ma ka hoʻomaka 'ana, e like me ka mea Lomānia deadlift koi i ka maikai physical hoʻomākaukau, a e loaa hiki ma ka "periphery" o 3-4 pule.

No laila, ina oe e olelo i ka hoʻohana 'ana i kēia hookoikoi, e hoomanao i ke kēia mau rula no keʻano hana.

1) Eʻoiaʻiʻo e mālama i kou pololei hoʻi. He mea nui. I ole ia, e hiki ke loaa ka poino.

2) Ka Lomānia Deadlift: lako a lawelawe. E hele i ka noho hookolokolo me koʻoukou mau wāwae e pili ana i poʻohiwi laula ma ke kaʻawale (mau manamana i ka ia manawa pono e huli pono), lawe i ka loaʻa iki lehulehu ma mua o poʻohiwi laula (hoʻohana raznohvata mea haoʻa i ke hoʻoukaʻia nāʻiʻo i loko o kou kino, pakahi aku la ia trapezoidal, hoomanao). No laila, e lawe ana i ka lāʻau kū, lawe no i koe hoʻi, mai ka ee, a hoʻomaka i ka hoʻohei, ae kau i ka lākou kīkala hoʻi a hiki i ka lae o ka deflection ma ka hope, i ko ka malama ana i ka pololei hoʻi, a he wahi ike o ka maka. Mahope vypryamtes a hoʻi i hoʻomaka wahi. Hoʻokō 'ia e halihaliia oia iwaho smoothly, a me ka hookolokolo ana i ke kahua k'ki i mea e pono like "kēpau" wāwae.

3)ʻO kekahi'āpana o ke aʻo - kūʻai i kekahi mau kamaa, me ka i lalo pau a me ka kuekue wawae kiekie palena iki, no ka oe i pono i ka ike loea kākoʻo no ke kino a pau, a meʻaʻole hiki ke loaʻa i hoala mai ai na wawae o keia kanawai.

4) E lawe mai hoʻokō 'ua paipai like penei:

• First hoʻokokoke - ka mehana-i repetitions 10-12;
• 3 E hana e puhi ia o 7-8 Rep no huapalapala.

5) Inā e manaʻo i kou kua i ua hoʻokōʻia, e mea maikaʻi, e hooki aku a me ka ho'āʻo hou. Inā he mea hiki ole no ka lua o ka manawa, ma lalo i ke kaumaha hoʻokiʻekiʻe.

6) E like me i haiia ae maluna, o ka Lomania deadlift - kekahi o ka maikai loa pono a me ka hoʻokō 'ana no ka nooaai? Kou mau wāwae. Inā ka mea, ua hui ia me squats a me ka uha mua zhimom, laila, ma hope o ka kŘpa a pōkole wā o ka manawa oe e ike i ka hopena o ka hoala kaua, a ma ka hua o ka Muscle nuipa a. I ike mea: kekahi kumu o kino, a me Lomānia deadlifts, e pahu e hookuu testosterone i loko o kanaka koko, a maoli he i ka uku o ka Muscle ka ulu ana. Eia naʻe, e hoomanao ia oe e ole hana he nui loa hoounauna. Paipai alapine (frequency) - 1 manawa no pule ka mea, e haawi aku i kou nāʻiʻo, e hoopau ai i ke ola. No laila, e hōʻoia 'ia oe iho i ka maikaʻi ka hoʻokōʻana o kou mau workouts, a pau i ka hana ua hoʻopuka kālā i loko o ia mau mea. He pono i'ē aʻe,ʻoʻoe i ke kanaka nana e kiai mai maluna iho o ka manaʻo me ka, a me oe ke insure a hiki i hiki.