Barbell Complex - Tauri Kafa Deadlift - Tsaftace - Mataki

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Complex - Tauri Kafa Deadlift - Tsaftace - Mataki

Rukunin Barbell - Ƙaƙƙarfan Ƙafar Deadlift - Tsaftace - Mataki ne mai ƙarfi, cikakken motsa jiki wanda ke da alhakin gina ƙarfi, toning tsoka, da juriya na zuciya. Wannan darasi yana da kyau don matsakaita zuwa masu sha'awar motsa jiki na ci gaba, musamman masu sha'awar ɗaga nauyi, horo na aiki, ko wasan motsa jiki. Kowane mutum na iya zaɓar wannan motsa jiki don dacewarsa a cikin yin aiki da ƙungiyoyin tsoka da yawa, yuwuwar sa don haɓaka ƙarfi da ƙarfi, da ikon ƙona adadin kuzari da haɓaka ƙimar rayuwa.

Yanayinta: tsammanin nuni a nuni Barbell Complex - Tauri Kafa Deadlift - Tsaftace - Mataki

• Sannu a hankali saukar da barbell zuwa ƙasa ta hanyar jingina a kwatangwalo da kiyaye ƙafafunku madaidaiciya, sannan ɗaga jikin ku zuwa wurin farawa.
• Canjawa cikin Tsabtace ta hanyar karkatar da gwiwoyi kadan sannan kuma da sauri mika kwatangwalo da gwiwoyinku yayin da kuke jan kararrawa zuwa sama, ajiye shi kusa da jikin ku.
• Yayin da barbell ya kai tsayin ƙirji, sauke jikinka a ƙarƙashin sandar ta hanyar lanƙwasa gwiwoyi da jujjuya wuyan hannu don kama sandar a kafaɗun ka, gwiwar gwiwarka ya kamata su nuna gaba.
• Tsaya tsaye, wannan yana kammala Tsabtace. Don ƙara Matakin, matsa gaba da ƙafa ɗaya yayin da kuke ajiye barbell a kafaɗunku, sannan ku koma zuwa matsayin asali kuma ku runtse barbell don kammala aikin.

Lajin Don yi Barbell Complex - Tauri Kafa Deadlift - Tsaftace - Mataki

• Dumama: Kafin fara Barbell Complex, tabbatar da cewa kun dumama jikin ku sosai, musamman kafafunku, baya, da kafadu. Wannan zai shirya tsokoki don aiki mai wuyar gaske kuma ya hana raunin da ya faru.
• Zaɓi Nauyin Dama: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Yana da kyau a fara da ƙaramin nauyi kuma a hankali ƙara yayin da kuke samun ƙarfi. Ɗaukar nauyin da ya yi nauyi zai iya ɓata siffar ku kuma ya haifar da raunuka. Kurakurai gama gari don gujewa:
• Zagaye Baya

Barbell Complex - Tauri Kafa Deadlift - Tsaftace - Mataki Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Complex - Tauri Kafa Deadlift - Tsaftace - Mataki?

Ƙungiyar Barbell - Ƙaƙƙarfan Ƙaƙwalwar Ƙafa - Tsabtace - Mataki na motsa jiki wani motsi ne mai rikitarwa wanda ya ƙunshi ƙungiyoyin tsoka da yawa kuma yana buƙatar kyakkyawan matakin ƙarfi, sassauci, da daidaitawa. Yawanci ana ba da shawarar don matsakaita zuwa matakan motsa jiki na ci gaba saboda sarkar sa. Koyaya, masu farawa tabbas zasu iya yin aiki har zuwa wannan aikin. Kamata ya yi su fara da sarrafa kowane bangare na hadaddun daban, kamar taurin mutuwa, mai tsabta, da mataki. Yana da mahimmanci a koyi tsari da dabara don kowane motsa jiki don guje wa rauni. Da zarar sun gamsu da kowane motsi na kowane mutum, za su iya fara haɗa su cikin cikakken rukunin barbell. Ana ba da shawarar farawa da nauyi mai sauƙi kuma a hankali haɓaka yayin da ƙarfi da ƙarfin gwiwa ke girma. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horar da su don tabbatar da cewa ana yin atisaye daidai kuma cikin aminci.

Me ya sa ya wuce ga Barbell Complex - Tauri Kafa Deadlift - Tsaftace - Mataki?

• Wani bambance-bambancen na iya haɗawa da Barbell Complex tare da Sumo Deadlift, canzawa zuwa Tsabtace Tsabtace, da gamawa da Reverse Lunge.
• Bambance-bambancen na uku zai iya zama Barbell Complex tare da Deadlift Leg guda ɗaya, sannan kuma Tsabtace Muscle, sannan kuma Lunge Side.
• Bambance-bambancen hudu na iya zama Barbell Complex wanda ya haɗa da Deficit Deadlift, sannan mai Tsabta da Jerk, sannan kuma Curtsy Lunge.
• Bambance-bambancen na biyar na iya haɗawa da Barbell Complex tare da Tarko Bar Deadlift, canzawa zuwa Tsabtace Tsabta, da gamawa da Lunge Tafiya.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Complex - Tauri Kafa Deadlift - Tsaftace - Mataki?

• Push Press: Push Press ya cika Rukunin Barbell saboda yana haɓaka ƙarfi da ƙarfi gabaɗaya, musamman a cikin babba da tsakiya. Wannan yana da amfani ga motsi mai tsafta, inda ake buƙatar cibiya mai ƙarfi da babba don aiwatar da ɗagawa daidai.
• A takaice akan layuka: wannan motsa jiki ya cika hadadden sokewa ta hanyar ƙarfafa tsokoki na baya, waɗanda ke da hannu a cikin matsanancin ƙirar wuta da tsabta. Ƙarfin baya zai iya inganta yanayin ku kuma ya rage haɗarin rauni lokacin yin waɗannan ƙungiyoyi masu rikitarwa.