Romanian deadlift - kev kawm cov txheej txheem thiab ib co tswv yim

Nyob rau hauv no tsab xov xwm peb yuav sib tham txog ib yam ntawm cov feem ntau nrov ce nyob rau hauv lub ntiaj teb no ntawm bodybuilding thiab powerlifting, ua los ntawm ob cov tub txawg thiab novices nyob rau hauv cov kev ua si.

Romanian deadlift - qhov no yog ib tug ntawm cov yooj yim tshaj plaws ce los qhia cov nqaij ntshiv ntawm ob txhais ceg. Qhov no qoj ib ce yog ib tug ncaj high degree loads hamstrings, raws li muab piv rau lub classical deadlifts, lub ntsiab lub nra ib lo lus nug nyob rau hauv ncej puab thiab pob tw, thiab tsis nyob rau tom qab. Raws li nrog rau lwm cov ce xws specification (basic), Romanian deadlift yuav ua hauj lwm thiab ntau ntau lwm yam nqaij nyob rau hauv koj lub cev, uas yog lub plab hlaub, Trapezoidal, lumbar thiab lwm tus neeg. Thaum nws yog tua yog tseem ruaj khov loj hlob ntawm lub rov qab nqaij: latissimus nqaij, tis, thiab lwm yam

Raws li nrog rau lwm yam kev mus, qhov no kuj puas. Yog li ntawd, ib ce muaj zog yuav tsum tau ua technically, thiab beginners nyob rau hauv bodybuilding yog tsis pom zoo kom ua nws thaum pib, raws li cov Romanian deadlift yuav tsum tau kuj yog ib tug zoo lub cev kev npaj, uas muaj peev xwm muab tau nyob rau "periphery" ntawm 3-4 lub lis piam.

Yog li ntawd, yog tias koj txiav txim seb yuav siv no ce, nco ntsoov cov nram no kev cai rau cov txheej txheem:

1) Nco ntsoov kom koj rov qab ncaj. Qhov no yog qho tseem ceeb heev. Txwv tsis pub, tej zaum koj yuav tau raug mob.

2) Lub Romanian Deadlift: cov khoom ua tau zoo. Mus rau lub bar nrog koj ob txhais taw txog xub pwg dav sib nrug (cov ntiv taw nyob rau tib lub sij hawm yuav tsum tau nrhiav txoj cai), noj ib tug tuav ib nyuag dav tshaj lub xub pwg dav (siv raznohvata yog sis tsis ncaj loading leeg nyob rau hauv koj lub cev, tshwj xeeb yog Trapezoidal, nco ntsoov). Yog li ntawd, kev noj lub ncej, coj ib kauj ruam rov qab los ntawm lub txee thiab pib khoov, ib tse nrog koj pob tw rov qab mus rau lub point ntawm deflection nyob rau tom qab, thaum ua kom ib tug ncaj rov qab thiab ib tug me ntsis kev ceeb toom ntawm tus hniav. Tom qab ntawd vypryamtes thiab rov qab mus rau pib txoj hauj lwm. Ce yuav tsum tau nqa tawm ntseeg nkaws, thiab cov bar rau theem qaij yog tsim nyog raws li "lead" ob txhais ceg.

3) Lwm piece ntawm tswv yim - yuav ib tug khau nrog ib tug ca ib thiab luj qhov siab yam tsawg kawg nkaus, txij thaum koj xav tau ib tug txhim khu kev qha kev pab txhawb nqa rau tag nrho lub cev, thiab yuav tsis tau tiav nrog tsa taw no cov nyhuv.

4) Mus nqa tawm ce yog pom zoo raws li nram no:

• Thawj mus kom ze - qhov warm-up repetitions 10-12;
• 3 ua hauj lwm poob lawm ntawm 7-8 reps ib txheej.

5) Yog hais tias koj xav tias koj rov qab los ua sib npaug, nws yog zoo dua mus nres thiab sim dua. Yog hais tias nws yog tsis yooj yim sua rau lub thib ob lub sij hawm, txo tus luj rho tawm mus.

6) Raws li hais saum toj no, lub Romanian deadlift - ib qho ntawm qhov zoo tshaj plaws thiab zoo tshaj plaws ce cob koj ob txhais ceg. Yog hais tias nws yog ua ke nrog zaum-sawv thiab ceg zhimom, ces tom qab ib tug raug luv luv lub sij hawm ntawm lub sij hawm koj yuav pom cov kev tshwm sim nyob rau hauv ib tug nce rog, thiab nyob rau hauv lub nce ntawm nqaij loj. Tsis tas li ntawd lub npe hu fact: ib co yooj yim ce, xws li Romanian deadlifts, yog thawb mus rau tso testosterone nyob rau hauv tib neeg cov ntshav, uas tsub kom tus nqi ntawm nqaij txoj kev loj hlob. Txawm li cas los, nco ntsoov tias koj yuav tsum tsis txhob ua ntau dhau heev lawm ce. Pom zoo zaus - 1 lub sij hawm rau ib lub lim tiam nyob rau hauv thiaj li yuav muab koj cov leeg kom tag nrho rov qab. Yog li ntawd koj kom koj tus kheej qhov zoo tshaj plaws ua hauj lwm zoo ntawm koj workouts thiab tag nrho cov ua hauj lwm rau nyiaj ua lag luam nyob rau hauv lawv. Nws yog ntshaw uas ib sab koj yog ib tug txiv neej uas yuav saib xyuas qhov kev siv ib ce, thiab koj yuav raug txim raws li deb li sai tau.