Barbell Deadlift da Chains

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Deadlift da Chains

Barbell Deadlift a kan sarƙoƙi wani motsa jiki ne mai ƙarfi wanda ke ƙara ƙarin matakin juriya ga mutuwar al'ada, haɓaka haɓakar tsoka da ƙarfi. Yana da kyau ga ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru waɗanda ke neman inganta ƙarfin fashewar su da juriyar tsoka. Haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullun na iya taimakawa wajen shawo kan faranti, ƙara ƙarfin gabaɗaya, da haɓaka aiki a cikin wasu motsi masu ɗaukar nauyi.

Yanayinta: tsammanin nuni a nuni Barbell Deadlift da Chains

• Tsaya tare da ƙafafu da nisa-nisa, suna lanƙwasawa a kwatangwalo da gwiwoyi don kama ƙwanƙwasa; hannuwanku yakamata su kasance a waje da gwiwoyinku.
• Tsayawa baya madaidaiciya, matsa ta cikin diddige don ɗaga ƙwanƙwasa da sarƙoƙi daga ƙasa, daidaita ƙafafu da kwatangwalo har sai kun tashi tsaye.
• Ka dakata na ɗan lokaci a saman, tabbatar da cewa kafaɗunka sun dawo kuma ƙirjinka a waje, sannan a hankali ka runtse barbell da sarƙoƙi zuwa ƙasa ta lankwasa a hips da gwiwoyi.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, koyaushe kiyaye ikon barbell da sarƙoƙi da kuma kiyaye bayanku madaidaiciya a duk lokacin motsa jiki.

Lajin Don yi Barbell Deadlift da Chains

• ** Daidaitaccen Fom:** Kula da tsari mai kyau a duk lokacin motsa jiki don guje wa rauni. Tsaya tare da faɗin ƙafafu da nisa kuma ku riƙe barbell da hannayenku kusa da ƙafafunku. Tsaya bayanka madaidaiciya da kirji sama. Ka guji zagaye bayanka, wanda kuskure ne na kowa wanda zai iya haifar da rauni.
• **Motsi Mai Sarrafawa:** Ya kamata a sarrafa motsi kuma a tsaya tsayin daka. Kuskure na yau da kullun shine a jujjuya barbell sama da sauri, wanda zai haifar da rauni. Madadin haka, ɗaga barbell a hankali kuma ku rage shi tare da sarrafawa, tabbatar da cewa sarƙoƙi suna taɓa ƙasa a hankali.
• ** Bre

Barbell Deadlift da Chains Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Deadlift da Chains?

Barbell Deadlift a kan sarƙoƙi babban motsa jiki ne wanda ke ƙara ƙarin matakin wahala ga mataccen al'ada. Yawancin ƙwararrun masu ɗagawa ne ke amfani da shi don ƙara ƙarfi da ƙarfi, musamman a lokacin 'kulle' lokacin ɗagawa. Idan kai mafari ne, yana da mahimmanci ka fara ƙware ainihin sigar mutuwa kuma a hankali ƙara ƙarfinka kafin ƙara sarƙoƙi. Tsarin da ba daidai ba zai iya haifar da rauni, musamman lokacin ƙara ƙarin juriya kamar sarƙoƙi. Koyaushe yi aiki tare da ƙwararren mai horarwa ko koci don tabbatar da cewa kuna yin atisaye daidai da aminci.

Me ya sa ya wuce ga Barbell Deadlift da Chains?

• Deadlift na Romanian Against Chains: Wannan shine bambancin inda kuke riƙe barbell a matakin hip kuma ku rage shi zuwa tsakiyar shin matakin, kuna niyya ga hamstrings da ƙananan baya.
• Ƙafafun Ƙafafun Ƙafafun Ƙafafun Sarƙoƙi: Wannan bambancin ya haɗa da kiyaye ƙafafu a tsaye, wanda ke kai hari ga hamstrings da glutes mafi tsanani.
• Deficit Deadlift Against Chains: Wannan ya haɗa da tsayawa a kan dandamali mai tasowa don ƙara yawan motsi, wanda ke ƙarfafa motsa jiki a kan glutes da hamstrings.
• Mutuwar Kafa Daya-Kafa Akan Sarƙoƙi: Wannan bambancin ya haɗa da ɗaga barbell tare da ƙafa ɗaya, wanda ke taimakawa haɓaka daidaito kuma yana kai hari ga kowace ƙafa ɗaya ɗaya.

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

• Matattu na Romanian wani motsa jiki ne mai fa'ida, yana mai da hankali kan sarkar baya - glutes da hamstrings - waɗanda su ne manyan tsokoki da ake amfani da su a cikin Deadlift a kan sarƙoƙi, don haka haɓaka ƙarfin ɗagawa da sigar ku.
• Har ila yau, motsa jiki na Glute Bridge na iya haɗawa da Barbell Deadlift a kan Chains kamar yadda ya ke kaiwa ga glutes, tsoka na farko a cikin matattu, wanda zai iya taimakawa wajen inganta ƙarfin ƙarfin ku da kwanciyar hankali a lokacin tashin lokaci na mutuwa.