Barbell Deadlift

• Sakonnin ƙafa: Kafa'in gaba.
• 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 wanda ke kaiwa ƙungiyoyin tsoka da yawa, ciki har da baya, hips, glutes, hamstrings, da core, yana mai da shi ingantaccen zaɓi don horar da ƙarfin jiki. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, saboda nauyin nauyin daidaitacce. Mutane na iya zaɓar wannan motsa jiki saboda ba wai kawai inganta ƙarfin gabaɗaya da ƙarfi ba, amma kuma yana haɓaka ƙimar rayuwa, haɓaka yanayin jiki, kuma yana iya taimakawa tare da rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Barbell Deadlift

• Lanƙwasa a kwatangwalo da gwiwoyi don kama ƙwanƙwasa tare da hannunka da faɗin kafaɗa, kiyaye hannayenka madaidaiciya da waje gwiwoyi.
• Tare da madaidaiciyar baya da ƙirji sama, ɗaga ƙirjin ku kuma daidaita bayan baya kafin ɗaga ƙwanƙwasa.
• Tsaya tsayi ta hanyar turawa ta dugadugan ku, shimfiɗa kwatangwalo da gwiwoyi, da jan kararrawa sama tare da jikin ku har sai kun tashi tsaye.
• Rage barbell ɗin baya zuwa ƙasa ta hanyar tura kwatangwalo baya, durƙusa gwiwoyi, da tsayar da baya madaidaiciya, kammala maimaita motsa jiki ɗaya.

Lajin Don yi Barbell Deadlift

• ** Dumi-dumi ***: Kafin ka fara ɗaga nauyi mai nauyi, tabbatar da yin dumi da kyau. Wannan na iya zama zaman motsa jiki mai haske ko wasu motsa jiki na nauyi don shirya tsokoki don ɗagawa. Kuskure gama gari: Tsallake dumama. Wannan yana ƙara haɗarin rauni kuma yana rage tasirin aikin motsa jiki.
• **Fara Haske ***: Idan kun kasance sababbi ga matattu, fara da ƙananan nauyi kuma a hankali ƙara yayin da kuke.

Barbell Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Deadlift?

Ee, masu farawa za su iya yin motsa jiki na Barbell Deadlift, amma yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana raunin da ya faru. Hakanan yana da kyau a sami mai horar da motsa jiki ko gogaggen mutum ya jagoranci mai farawa ta hanyar. Wannan darasi na iya zama mai rikitarwa kuma yana buƙatar kyakkyawar fahimtar injiniyoyin jiki don aiwatarwa daidai.

Me ya sa ya wuce ga Barbell Deadlift?

• Deadlift na Romanian ya ƙunshi ɗaga barbell daga matakin kugu maimakon daga bene, yana mai da hankali kan aikin kan hamstrings da ƙananan baya.
• Trap Bar Deadlift yana amfani da ƙwanƙwasa na musamman tare da firam ɗin hexagonal, yana barin mai ɗagawa ya tsaya a ciki, wanda zai iya rage damuwa a ƙasan baya.
• Ana yin Deficit Deadlift ta tsaye a kan wani wuri mai tsayi, ƙara yawan motsi da ƙarfafa motsa jiki a kan hamstrings da glutes.
• The Snatch Grip Deadlift ya haɗa da riko mai faɗi a kan barbell, kama da riƙon da aka yi amfani da shi a cikin ɗagawa, wanda ke ƙara aikin a baya da kafadu.

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

• Matattu na Romanian: Bambance-bambancen ma'auni ne kuma suna mai da hankali kan sarkar baya - hamstrings da glutes. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya inganta siffar ku da iko a cikin Barbell Deadlift na gargajiya.
• Lanƙwasa Layuka: Wannan motsa jiki yana ƙarfafa jiki na sama, musamman na baya. Ƙarfin baya yana da mahimmanci don kiyaye tsari mai kyau da kuma guje wa rauni lokacin yin Barbell Deadlift.