Pehea e hana ai i kahi Sumo Deadlift (A no ke aha e neʻe ai kahi pono)

Anter

• Nā Pōmaikaʻi a me nā ʻano like ʻole o Sumo Deadlift
• Pehea e hana ai i kahi Sumo Deadlift
• Nānā no

Aia kekahi mea e pili ana i ke kūlana ākea a huli aʻe i nā manamana wāwae o ka deadlift sumo e hoʻolilo i kēia neʻe keʻauna i ka ikaika loa. ʻO ia kekahi o nā kumu āu e aloha ai e hoʻohui iā ia i nā hoʻolālā hoʻoikaika-ʻo ia, a me kona hiki ke hana ʻaneʻane i nā mākala i ka hope o kou kino. (No kahi hoʻolālā hope hope loa, e hoʻāʻo i kēia neʻe ʻewalu.)

"ʻOi aku ka maʻalahi o ka hāpai ʻoi aku ke kaumaha me kēia ʻano make i ka manawa kūlike ʻole a me Romanian no ka mea ʻaʻole ʻoe e huakaʻi mamao ana mai ka honua aku," wahi a Stephany Bolivar, kumu aʻo CrossFit a mea hoʻomaʻamaʻa pilikino ma ICE NYC.

A, ʻae, pono ʻoe e hāpai i nā mea kaumaha: ʻo nā pono o ka hāpai ʻana i nā kaupaona kaumaha he mea pau ʻole ia, mai ka lamalama ʻana i ka momona o ke kino a me ka ikaika o ke kūkulu ʻana i ka ikaika, i ka hoʻonui ʻana i ke kani a nā mākala a me ka hakakā ʻana i ka osteoporosis. ʻAʻole e hōʻike, hiki i nā ukana kaumaha ke hoʻonāukiuki iā ʻoe. (E hoʻomanaʻo wale nō e hoʻoliʻiliʻi i kāu ukana e pono ai inā ʻoe e hoʻi i nā ʻano make make ʻē aʻe, e haʻi aku iā Bolivar.)

Nā Pōmaikaʻi a me nā ʻano like ʻole o Sumo Deadlift

E like me nā ʻano make make ʻē aʻe, ʻo ka suml deadlift (i hōʻike ʻia ma aneʻi e ka mea hoʻomaʻamaʻa NYC ʻo Rachel Mariotti) e hana nei i kāu kaulahao hope (ka hope o kou kino), me kou kua hoʻi, glutes, a me nā hamstrings. ʻO ka pale ʻana i kāu kumu i kēia neʻe ʻana e kūkulu pū i ka ikaika a me ka paʻa i kāu abs.

E hoʻomaka i kēia deadlift me kou mau wāwae i kahi kūʻoi ākea a huli iki nā manamana wāwae, kahi e hoʻemi ai i ka mamao e pono ai e hele i kou pūhaka, e kau ana i nā hamstrings ma mua o kahi deadlift maʻamau.

Inā he mea hou ʻoe i ka make make ʻana, e hoʻomaka me nā kaupaona māmā a hiki i kou ʻoluʻolu me ka neʻe. Mai laila, hiki iā ʻoe ke hoʻonui i ka ukana. Hiki iā ʻoe ke hoʻomaʻalahi i kēia neʻe ma o ka palena ʻana i ka mamao i huakaʻi ʻia i ka honua. (E nānā pū: Ke alakaʻi a ka mea hoʻomaka no ka hāpai ʻana i nā kaupaona kaumaha) Ke puka ʻoe i kekahi mau dumbbells kaumaha loa, e hoʻāʻo i kahi suml deadlifting me kahi pahu i kau ʻia ma kahi.

Pehea e hana ai i kahi Sumo Deadlift

A. E kū me ka laulā iki o nā wāwae ma mua o ka laula poʻohiwi, kuhikuhi iki nā manamana wāwae. Paʻa i nā dumbbells i mua o ka hiʻupuʻu, nā lima i mua o nā ʻūhā.

B. E hoʻomaka i ka hoʻouna ʻana i nā pūhaka i hope, e mālama ana i ka huela ma kahi kūlike ʻole, e ʻūlū ana i nā poʻohiwi, a me ka hoʻopaʻa ʻana i ke kumu.

C. I ka wā e emi iho ai nā dumbbells ma mua o nā kuli, mai ʻae ʻoe e pohō hou ka pūhaka. Pono he mau ʻīniha Dumbbells mai ka papahele.

D. Ma ka lalo o ka neʻe, holo ma waena o nā kuʻekuʻe, e mālama ana i ka huehue kūleʻa a me ka mālama ʻana i nā dumbbells kokoke i ke kino. Ma hope o ka hele ʻana o nā dumbbells i nā kuli, e hoʻolōʻihi i nā ʻūhā a me nā kuli, e kaomi i nā glutes ma luna.

Nā ʻōlelo aʻoaʻo a Sumo Deadlift Form

• E mālama i nā dumbbells kokoke i ke kino ma loko o ka neʻe.
• Mālama i kahi kuamoʻo kūlohelohe, kūlike ʻole i ka neʻe ʻana (mai hoʻopaʻa i hope a puni i mua) e pale i kou kua haʻahaʻa mai ka ʻeha.
• No ka ikaika, e hana i 3 a 5 sets o 5 reps, e kūkulu i kahi kaumaha kaumaha.
• No ka hoʻomanawanui, hana i nā 3 set o 12 a 15 reps.

Nānā no