Akwatin Kettlebell Deadlift

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Jirgin Tanko
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Erector Spinae, Hamstrings, Quadriceps, Soleus

Sakonni ga Akwatin Kettlebell Deadlift

Kettlebell Suitcase Deadlift cikakken motsa jiki ne wanda da farko yana ƙarfafa ƙananan baya, glutes, da hamstrings yayin haɓaka ainihin kwanciyar hankali da ƙarfin riko. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi cikin sauƙi don ɗaukar matakan dacewa daban-daban. Mutane da yawa suna so su haɗa wannan darasi a cikin tsarin su don fa'idodinsa wajen inganta matsayi, haɓaka ƙarfin aiki, da haɓaka ingantattun injiniyoyin jiki a cikin ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Akwatin Kettlebell Deadlift

• Lanƙwasa a kwatangwalo da gwiwoyi, kuma ku kama kettlebells tare da tafukan hannayenku suna fuskantar jikin ku, ku tsayar da bayanku madaidaiciya.
• Tura ta sheqa don ɗaga kettlebells daga ƙasa, daidaita ƙafafu da kwatangwalo har sai kun tsaya tsayi. Tabbatar cewa hannayenka sun kasance madaidaiciya kuma kettlebells su kasance kusa da jikinka yayin ɗagawa.
• Dakata a saman motsin na daƙiƙa ɗaya, sannan sannu a hankali rage kettlebells zuwa ƙasa ta lanƙwasa a kwatangwalo da gwiwoyi.
• Maimaita aikin don adadin da ake so na maimaitawa, koyaushe yana kiyaye tsari mai kyau da sarrafa kettlebells.

Lajin Don yi Akwatin Kettlebell Deadlift

• ** Riko da Matsayin Hannu ***: Rike hannun kettlebell da ƙarfi. Ya kamata hannunka ya kasance a tsaye a duk lokacin ɗagawa kuma kada kafadarka ta yi kasa a gwiwa. Kuskure na yau da kullun shine lanƙwasa hannu ko barin kafada ta faɗi, wanda zai haifar da rauni.
• ** Shiga Mahimmancin ku da Glutes ***: Lokacin ɗaga kettlebell, tabbatar da shigar da ainihin ku kuma ku matse glutes ɗin ku. Wannan ba kawai yana taimakawa wajen ɗaga nauyi ba har ma yana kare ƙananan baya. Kuskure na yau da kullun shine ɗagawa ta amfani da tsokoki na baya maimakon glutes da ƙafafu.
• **Motsi Mai Sarrafawa**: A guji yin gaggawar motsi. Dagawa

Akwatin Kettlebell Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Akwatin Kettlebell Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Kettlebell Suitcase Deadlift. Yana da kyau motsa jiki ga masu farawa saboda yana taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali. Yana mayar da hankali kan ƙananan jiki da ainihin, musamman glutes, hamstrings, da ƙananan baya. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan tsari don hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko.

Me ya sa ya wuce ga Akwatin Kettlebell Deadlift?

• Akwatin Kettlebell Biyu Deadlift: A cikin wannan bambancin, kuna ɗaga kettlebells guda biyu lokaci guda, ɗaya a cikin kowane hannu, yana ƙara yawan nauyi da haɓaka ƙarfin kamawa.
• Kettlebell Suitcase Deadlift tare da Squat: Wannan bambancin ya haɗu da squat tare da matattu, yana aiki duka ƙananan jiki da na sama don ƙarin aikin motsa jiki.
• Madadin Kettlebell Suitcase Deadlift: Wannan ya haɗa da ɗaga kettlebell a madadin kowane hannu, wanda ke taimakawa wajen rarraba motsa jiki tsakanin bangarorin biyu na jiki.
• Kettlebell Suitcase Deadlift tare da jere: Wannan bambancin yana ƙara jeri na sama zuwa matattu, yana niyya ga tsokoki na baya da ƙara ƙarin matakin wahala ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Akwatin Kettlebell Deadlift?

• Motsa jiki na Walk na Manomi ya cika Kettlebell Suitcase Deadlift ta hanyar ƙara ƙarfafa riko, hannaye, da ainihin, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali yayin motsi na mutuwa.
• Goblet Squats kuma na iya cika Kettlebell Suitcase Deadlift ta hanyar ƙarfafa cinya, kwatangwalo, da cibiya, waɗanda ke da mahimmanci don aiwatar da ɗagawa da rage matakan matattu tare da sarrafawa da kwanciyar hankali.