Mɔ̃a ƒe Bar Deadlift

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Trapezium bar
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Mɔ̃a ƒe Bar Deadlift

Trap Bar Deadlift nye kamedede si tua ŋusẽ ɖo si koŋ tɔa ŋku lãmeka siwo le akɔta ƒe akpa si le anyime, akɔta, kple akɔtaƒuwo me. Enyo ŋutɔ na gɔmedzelawo kple amesiwo de ŋgɔ siaa elabena edoa nɔnɔme nyuitɔ ɖe ŋgɔ eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna ne wotsɔe sɔ kple deadlift xoxowo. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana ŋusẽ nanyo ɖe edzi, ana nànɔ te nyuie wu, eye wòana nànɔ kamedede bliboa me.

Ülatuse sooritamine: Sisuline õpetus Mɔ̃a ƒe Bar Deadlift

• bɔbɔ ɖe wò akɔta kple klowo dzi esime nèle wò akɔta dzɔdzɔe, emegbe nàlé mɔ̃a ƒe asiléƒewo.
• Tu wò afɔkpodziwo eye nàɖɔ wò akɔta kple klowo ɖo be nàkɔ atikplɔa ɖe dzi tso anyigba, nàkpɔ egbɔ be wò akɔta gakpɔtɔ le dzɔdzɔe eye wò nu vevi la le dɔ wɔm.
• Ne ènya ɖo tsitrenu bliboe ko la, tɔ vie, emegbe nàtrɔ ʋuʋua to wò akɔta kple klowo bɔbɔ me be nàɖiɖi atikplɔa ɖe anyigba.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Mɔ̃a ƒe Bar Deadlift

• **Maintain Neutral Spine**: Esia le vevie ŋutɔ na wò dedienɔnɔ kple kamededea ƒe dɔwɔwɔ nyuie. Ƒo asa na wò akɔta ƒoƒo alo wò akɔta keke wòagbɔ eme. Ke boŋ na wò akɔta nanɔ gbadzaa eye wòanɔ dzɔdzɔe. Esia ana wò akɔta hã naƒo eɖokui ɖe eme eye wòakpɔ wò akɔta ƒe akpa si le anyime ta tso abixɔxɔ me.
• **Alénu Nyui**: Lé mɔ̃a ƒe asiléƒewo sesĩe eye nàkpɔ egbɔ be wò abɔwo keke bliboe. Ele be wò asibidɛwo nadze ŋgɔ wò ŋutilã. Ƒo asa na wò asibidɛwo alo abɔtawo bɔbɔ elabena esia ate ŋu ana nàxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• **Afɔfɔ ƒe Mɔnu Nyui**: Dze ʋukuku gɔme to ʋukuku to wò afɔkpodziwo me kple wò afɔwo dzɔdzɔe me. Ele be wò akɔta kple abɔta nakɔ le agbɔsɔsɔ ma ke me. Ƒo asa na nu kɔkɔ kple wò akɔta alo

Mɔ̃a ƒe Bar Deadlift KKK

Kas algajad saavad teha Mɔ̃a ƒe Bar Deadlift?

Ẽ, gɔmedzelawo ate ŋu awɔ Trap Bar Deadlift kamededea. Le nyateƒe me la, wokafunɛ zi geɖe na gɔmedzelawo elabena wobua eŋu be ele dedie eye esɔsrɔ̃ le bɔbɔe wu barbell deadlift si wozãna tsã. Alesi wowɔ mɔ̃a ƒe ʋuƒoae na be woate ŋu anɔ tsitrenu wu si ɖea teteɖeanyi si le akɔta ƒe akpa si le ete dzi kpɔtɔna. Gake abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàsrɔ̃ nɔnɔme si sɔ eye nàdzi kpekpeme ɖe edzi vivivi ne ŋusẽ le nyonyom ɖe edzi. Viɖe le eŋu hã be hehenala alo kamedefefewɔla bibi aɖe nakpɔ edzi le gɔmedzedzea me be wòakpɔ egbɔ be aɖaŋu si sɔ.

Millised on tavalised variatsioonid Mɔ̃a ƒe Bar Deadlift?

• Trap Bar Deadlift with Bands: Ne ètsɔ tsitretsiɖeŋu bands kpe ɖe eŋu la, àte ŋu adzi kuxia ɖe edzi eye nàƒo lãmekawo ƒe ƒuƒoƒo geɖe wu.
• High Handle Trap Bar Deadlift: Wowɔa tɔtrɔ sia kple trap bar ƒe asiléƒe kɔkɔwo, si ɖea ʋuʋu ƒe didime dzi kpɔtɔna eye wònana wònɔa bɔbɔe na amesiwo ŋu ʋuʋu ƒe kuxiwo le.
• Trap Bar Deadlift Jump: Tɔtrɔ sia si wóna la ƒoa ŋusẽ kple ŋusẽ nu ƒu, eye wòléa fɔ ɖe lãmeka siwo ʋuʋuna kabakaba ŋu.
• Trap Bar Deadlift with Chains: Ne ètsɔ kɔsɔkɔsɔwo kpe ɖe eŋu la, kpekpeme dzina ɖe edzi ne èle kɔm, si naa kuxi tɔxɛ aɖe eye wòdoa ŋusẽ ƒe dzidziɖedzi ɖe ŋgɔ.

Millised on head täiendavad harjutused Mɔ̃a ƒe Bar Deadlift?

• Romaniatɔwo ƒe Deadlift kpena ɖe Trap Bar Deadlift ŋu to eƒe susu tsɔtsɔ ɖe megbe kɔsɔkɔsɔa ŋu, vevietɔ akɔta ƒe ka kple akɔta ƒe akpa si le anyime, si kpena ɖe ame ŋu be kɔklɔ ƒe aɖaŋu bliboa kple eƒe liƒo nyona ɖe edzi.
• Agbledela ƒe Azɔlizɔzɔ ƒe kamededea kpena ɖe Trap Bar Deadlift ŋu to asiléle ƒe ŋusẽ kple nu vevi ƒe liƒo dodo ɖe ŋgɔ me, siwo le vevie ŋutɔ be woalé nɔnɔme nyuitɔ me ɖe asi eye woaxe mɔ ɖe abixɔxɔ nu le deadlifts me.