Deadlift txawv Grips

Txawm hais tias deadlift yog ib qho kev tawm dag zog tseem ceeb rau kev cob qhia rov qab, siab - kev siv zog, siab - zaus deadlifts tsis tas yuav ua rau muaj kev sib faib rov qab los thiab tej zaum yuav ua rau qis rov qab qaug zog thiab raug mob.

Cov Lus Qhia: Tsis txhob nqa qhov hnyav tshaj 90% ntawm koj li 1RM. Cov kev pheej hmoo ntawm siab - siv zog deadlifts deb tshaj qhov txiaj ntsig.

70% -80%: Tsis pub ntau tshaj 5 reps rau ib teev;

Tshaj 80%: Tsis pub ntau tshaj 3 reps rau ib teev;

Yog tias qis dua 70%, ua kom rov ua dua rau cov txheej txheem hone.

Cov txheej txheem siv qhov tseem ceeb tshaj qhov kev siv zog. Txhua qhov deadlift nrog daim ntawv tsis ruaj khov yuav tsum txiav tam sim ntawd.

Lub deadlift yuav tsum yog lub cuab yeej rau kev tsim lub zog, tsis yog lub platform rau kev nthuav tawm. Zoo deadlifts yog tsim los ntawm stability, tswj, thiab maj mam nce.

Tsis muaj kev tuav lub zog yuav tsum tsis yog ib qho kev txwv tsis pub rov qab kev cob qhia.

Thaum tuav lub zog dhau los ua qhov txwv tsis pub, siv cov tuav tuav tau pom zoo. Nws pab koj tsom ntsoov rau koj cov leeg nraub qaum yam tsis muaj kev pheej hmoo ntawm tes qaug zog.

Yog tias koj tsuas yog tuav - kev cob qhia lub zog, koj txoj kab dumbbell yuav zoo li nres ntawm 50kg, txwv koj lub zog rov qab.

Nws tseem pom zoo kom koj siv cov tuav tuav los pab nrog koj tuav thaum rov qab kab, rub-downs, thiab rub-ups, yog tias tsim nyog.

Yog tias koj qhov kev tawm dag zog twb suav nrog ntau txoj kev rowing thiab rub cov kev sib txuas ua ke, kev tawm dag zog kev sib cais tsom rau lub nraub qaum deltoids (xws li rov qab yoov) yog qhov tsis tsim nyog. Rowing thiab rub tawm ce anatomically koom lub rear deltoid mus rau ib tug tseem ceeb degree.

Tau kawg, cov tub ntxhais kawm qib siab lossis cov neeg nrhiav kev kho lub cev tuaj yeem ntxiv ob mus rau peb pawg ntawm kev rov qab ya los yog lub ntsej muag cable rub thaum kawg ntawm lawv qhov kev ua haujlwm ntxiv.