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class="post_item_single post_type_post post_format_ post-2798 post type-post status-publish format-standard has-post-thumbnail hentry category-fitness-exercises category-tips-tricks category-myiki-endynamosi tag-kettlebell tag-kettlebell-deadlifts tag-843 grow-content-body">
Ασκήσεις που πρέπει να κάνεις: Kettlebell Deadlifts | Το μυστικό για τη μυϊκή ενδυνάμωση
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style="min-height:40px;position:relative">
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Δεν είναι μυστικό. Τα deadlifts είναι μια κίνηση του σώματος την οποία θα χρειαστεί να κάνουμε αρκετές φορές μέσα στη μέρα. Και δεν εννοούμε στο γυμναστήριο, με μπάρα. Θυμάσαι εκείνο κουτί στη γωνιά του σαλονιού που όλο λες να μετακινήσεις στην αποθήκη; Λοιπόν, αν προσπαθήσει να το σηκώσεις σωστά, προστατεύοντας την σπονδυλική σου στήλη και τοποθετώντας το βάρος στους κατάλληλους μύες, η κίνηση γίνεται κατ’ εικόνα και καθ’ ομοίωση των deadlifts με kettlebell.
Σε αντίθεση με τα κλασικά deadlifts με μπάρα, αυτά με το kettlebell εστιάζουν σε διαφορετικά σημεία του σώματος. Το βάρος βρίσκεται μπροστά από τον κορμό και όχι στα πλάγια, οπότε η κίνηση μοιάζει περισσότερο με καθημερινές δουλειές που απαιτούν να σηκώσεις κάτι από το έδαφος.
Οι μύες που δουλεύονται με τα Kettlebell Deadlifts
Φυσικά εκτός από το να σου μαθαίνει μόνο πώς… πρέπει να σηκώνεις σωστά ένα κουτί από το έδαφος, τα kettlebell deadlifs συμβάλουν στο χτίσιμο μυϊκής μάζας. Κατά τη διάρκεια της άσκησης συμμετέχουν οι κοιλιακοί, οι μύες της κάτω πλάτης και οι πλάγιοι κοιλιακοί. Το ίδιο ισχύει και για τους ραχιαίους και τους δελτοειδείς. Μάλιστα θεωρείται πιο εύκολο να μάθει κανείς σωστά την τεχνική των deadlifts αυτών, παρά με την μπάρα που εμπεριέχει μεγαλύτερους κινδύνους τραυματισμού.
Πώς να κάνεις σωστά τα Kettlebell Deadlifts
Θα χρειαστείς ένα σχετικά βαρύ kettlebell για αυτή την άσκηση. Πρέπει να είναι δύσκολο να το σηκώσεις. Ακολούθησε τα βήματα:
- Πάρε θέση πάνω και ελαφρώς πίσω από το kettlebell, με τα πόδια ελαφρώς πιο ανοιχτά από τους ώμους.
- Γύρε τον κορμό σου μπροστά, σπρώχνοντας προς τα πίσω τα οπίσθια και λυγίζοντας ελαφρώς τα γόνατα ώστε να μπορείς να πιάσεις τη λαβή του kettlebell με τα δύο χέρια.
- Φέρε τους αγκώνες σου προς τα έξω και σφίξε τους τετρακέφαλους, τους ραχιαίους και τους γλουτούς.
- Εξέπνευσε και σήκωσε το kettlebell ευθεία προς τα πάνω.
- Σφίξε τους γλουτούς και τους ώμους. Σιγά, σιγά χαμήλωσε το kettlebell και άφησε το στο έδαφος. Αυτή ήταν μία επανάληψη. Επανέλαβε 8 με 10 φορές για 3 σετ.
Συχνά λάθη
Τα deadlifts με kettlebell μπορεί να φαίνονται εύκολα, όμως απαιτούν προσοχή ώστε να αποφευχθούν ορισμένα κλασικά λάθη.
Μην τοποθετείς το kettlebell μακριά από το σώμα σου. Αν ξεκινάς με το βάρος μακριά από πόδια σου, τότε επιβαρύνεται η πλάτη αντί για τους μύες των ποδιών.
Μην ξεχνάς τους ραχιαίους. Ναι, μπορείς να σηκώσεις το kettlebell και χωρίς να ενεργοποιήσεις του ραχιαίους, όμως αυτό είναι κακό για τους ώμους.
Μην ξεχνάς να σφίγγεις τους μύες. Μπορεί να νομίζεις πως δεν κερδίζεις κάτι με το να σφίγγεις γλουτούς και ώμους σε κάθε επανάληψη, όμως αυτό απέχει από την πραγματικότητα. Αν δεν το κάνεις, τότε δεν αποκομίζεις απολύτως τα οφέλη της άσκησης.
Και τώρα που έμαθες σε τι ωφελούν, πώς να κάνεις Kettlebell Deadlifts και τι πρέπει να αποφεύγεις, μπες στο Fitshop.gr για να βρεις την πληρέστερη συλλογή από Kettlebells!
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