Deadlift Romanian - mahi tikanga, me etahi tohutohu

I roto i tēnei tuhinga ka aparau i tatou tetahi o nga mahi tino rongonui i roto i te ao o te bodybuilding me powerlifting, whakamana e rua ngaio me novices i roto i enei hākinakina.

Romanian deadlift - ko tetahi o nga mahi tino taketake ki te whakangungu i te tenei uaua o nga waewae. Tenei mahi ko te tohu tika tiketike utaina nga whakangongea, he mea whakarite ki nga deadlifts puāwaitanga, ko te pātai i runga i te huha me papa te pikaunga matua, a kahore i runga i te hoki. Ka rite ki ki ētahi atu mahi pērā whakatakotoranga (taketake), deadlift Romanian whai wāhi mahi, me te maha atu uaua i roto i to koutou tinana, ara te kuao kau, trapezoidal, lumbar me etahi atu. Ko A, no te te mahi ana i te reira hoki te whanaketanga pūmau o te uaua hoki: uaua latissimus, parirau, me ētahi atu

Ka rite ki ki ētahi atu momo o hononga, he ngaukino ano hoki tenei. Na reira, kia mahi kia mahia tū, a kore e tīmata i roto i te bodybuilding tūtohu ki te mahi i te reira i te tīmatanga, kia rite ki te deadlift Romanian titau hoki te faaineineraa tinana pai, e taea te whiwhi i te "taha" o 3-4 wiki.

Na, ki te e whakatau koe ki te whakamahi i tenei mahi, mahara nga ture e whai ake nei mo te tikanga:

1) Kia tino ki te pupuri i to koutou tika hoki. Ko te tino nui tenei. Kore, kia koutou kia whara.

2) Ko e Romanian Deadlift: taputapu mahi. Haere ki te pae ki o koutou waewae e pā ana ki whanui pokohiwi motu (matimati i te wa ano me te titiro tika), tango i te mau pu paku whānui atu whanui pokohiwi (te whakamahi i raznohvata he pāhiwihiwi uaua uta i roto i to koutou tinana, ngā trapezoidal, mahara). Na, mau te pou, tango i te taahiraa hoki i te counter me te tīmata ki te piko, whakatakoto i te papa hoki ki te wāhi o te deflection i te hoki, i te te haapa'oraa i te tika hoki me te tuhipoka o te mata iti. Muri vypryamtes ka hoki ki tīmata tūranga. kia kawea Mahi i pai, me te pae ki te honga atamira he tika rite "mata" waewae.

3) Te tahi wahi o te tohutohu - te hoko i te hu ki te flat iti teitei anake, me te rekereke, mai hiahia koe he tautoko pono mo te tinana katoa, a kore e taea te tutuki ki nga waewae whakaarahia tenei pānga.

4) Ki te kawe atu mahi e tūtohu e whai ake:

• huarahi Tuatahi - te mahana-ake aua 10-12;
• 3 huinga mahi o 7-8 haeretia e ia huinga.

5) Ki te ite koe e meinga porotaka koutou hoki, he reira pai ki te mutu, me te ngana anō. Ki te he e taea hoki te rua o nga wa, raro i te taimaha ara.

6) I whakahuatia i runga ake, te deadlift Romanian - tetahi o nga mahi pai, me te whai hua te nuinga mō te whakangungu koutou waewae. Ki te ngā reira ki squats me waewae zhimom, ka i muri i te wā poto ngā o te wa, ka kite koe i te hua i roto i te ope whakatutuki, me i te hua o te uaua papatipu. mohiotia hoki meka: etahi mahi taketake, tae atu ki ngā deadlifts Romanian, e panaia ki te tuku testosterone i roto i te toto tangata, e faarahi te tere o te tupu uaua. Heoi, kia mahara e kore rawa nui mahi kia meatia e koutou. auau Manakohia - 1 wa ia wiki i roto i te tikanga ki te hoatu koutou uaua ki te tino ora. Na whakarite koe koe te tōtika pai o koutou workouts me te mahi katoa haumi i roto i a ratou. Ko reira e minaminatia e taha ko koe he tangata e e mataara i runga i te mahi whakatinanatanga, me koutou i taea te inihua tae noa ki taea.