Barbell Deadlift

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

Sakonni ga Barbell Deadlift

Barbell Deadlift wani motsa jiki ne na horarwa mai ƙarfi wanda ke da alhakin tsokoki na baya, kwatangwalo, da ƙafafu, yana ba da fa'idodi masu mahimmanci wajen haɓaka ƙwayar tsoka da haɓaka ƙarfin jiki gaba ɗaya. Wannan motsa jiki mai ƙarfi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya canza shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane na iya zaɓar haɗa Barbell Deadlifts a cikin aikin motsa jiki na yau da kullun ba don fa'idodin jiki kawai ba, har ma don yuwuwar sa don haɓaka matsayi, haɓaka kwanciyar hankali, da haɓaka motsin aiki a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Barbell Deadlift

• Lanƙwasa a kwatangwalo da gwiwoyi don runtse jikin ku kuma ku kama ƙwanƙwasa tare da riƙe nisan kafada, kiyaye hannayenku madaidaiciya da waje gwiwoyi.
• Tsaya baya madaidaiciya, ƙirji sama, da kallon gaba, sa'an nan kuma ɗaga barbell ta hanyar daidaita kwatangwalo da gwiwoyi, ba bayanka ba.
• Da zarar barbell ya kai matakin hip, dakata na ɗan lokaci, sa'an nan kuma a hankali rage shi zuwa ƙasa ta lankwasa a hips da gwiwa.
• Ka tuna kiyaye barbell kusa da jikinka a duk tsawon motsi don kauce wa rauni.

Lajin Don yi Barbell Deadlift

• **Madaidaicin Riko:** Ƙarfin ku yana taka muhimmiyar rawa wajen tayar da matattu. Yi amfani da cakuɗen riko (hannu ɗaya da hannu, hannu ɗaya a ƙarƙashin hannu) ko ƙugiya don riƙe sandar amintacce. Kuskuren gama gari shine kama sandar ta yi fadi ko kuma kunkuntar. Ya kamata hannuwanku su rataye kai tsaye daga kafadu.
• **Tsarin Numfashi:** Numfashin da ya dace zai iya taimakawa wajen ƙarfafa zuciyar ku, samar da kwanciyar hankali yayin ɗagawa. Yi dogon numfashi a ciki, riƙe shi, sannan ɗagawa. Exhale a cikin

Barbell Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Deadlift. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfin ku ya inganta.

Me ya sa ya wuce ga Barbell Deadlift?

• Matattu na Romanian sun bambanta da salon al'ada yayin da kuke kiyaye ƙafafu madaidaiciya yayin ɗagawa, wanda ke jaddada aikin akan hamstrings da ƙananan baya.
• Bar Deadlift na Trap yana amfani da shingen tarko na musamman wanda ke canza rarraba nauyin nauyi kuma yana ba da damar madaidaicin juzu'i, yana rage damuwa a ƙananan baya.
• The Single-Leg Deadlift motsa jiki ne na waje inda zaku ɗaga barbell tare da ƙafa ɗaya daga ƙasa, wanda ke taimakawa haɓaka daidaituwa da ware kowane gefen jiki.
• The Snatch Grip Deadlift wani bambanci ne inda kuke riƙe barbell fiye da faɗin kafada, kama da ɗagawa, wanda ke ƙara yawan motsi kuma yana kai hari ga babba da hamstrings.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Deadlift?

• Deadlift na Romanian wani motsa jiki ne mai fa'ida wanda ya dace da Barbell Deadlift saboda yana jaddada motsin hanji na hip kuma yana ƙarfafa tsokoki na baya, yana haɓaka aikin ku gaba ɗaya.
• A ƙarshe, Bent-Over Row na iya haɗawa da Barbell Deadlift yayin da yake ƙarfafa tsokoki na baya, inganta ƙarfin ku don kula da ƙarfi, kwanciyar hankali a lokacin mutuwa, wanda ke da mahimmanci don hana raunin da ya faru da inganta haɓakawa.