Barbell Deadlift kallon gaba

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Deadlift kallon gaba

Barbell Deadlift na gaba shine ingantaccen motsa jiki mai ƙarfi wanda ke kaiwa ga tsokoki na ƙananan baya, glutes, da hamstrings, amma kuma yana aiki da quads, forearms, da ainihin. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda nauyin nauyin daidaitacce. Yin wannan aikin ba wai kawai inganta ƙarfin gabaɗaya da ƙarfi ba, amma har ma yana haɓaka mafi kyawun matsayi, haɓaka wasan motsa jiki, kuma yana iya taimakawa wajen rigakafin rauni, yana mai da shi ƙari ga kowane tsarin dacewa.

Yanayinta: tsammanin nuni a nuni Barbell Deadlift kallon gaba

• Lanƙwasa a kwatangwalo da gwiwoyi don runtse jikin ku kuma ku kama ƙwanƙwasa tare da riƙon hannu, hannaye kusa da gwiwoyinku.
• Tsayawa baya madaidaiciya, matsa ta cikin dugadugan ku don tashi tsaye, ɗaga ƙwanƙwasa daga ƙasa yayin da kuke yin haka, har sai kun tsaya tsayin daka tare da kararrawa a gaban cinyoyinku.
• Dakata na ɗan lokaci a saman, tabbatar da cewa kafadunku sun dawo kuma ainihin ku yana aiki.
• Sannu a hankali saukar da barbell baya zuwa ƙasa ta hanyar lanƙwasa a kwatangwalo da gwiwoyi, riƙe madaidaiciyar baya a cikin motsi.

Lajin Don yi Barbell Deadlift kallon gaba

• Ɗagawa Mai Kyau: Lokacin ɗaga sandar, turawa da ƙafafu yayin da kake riƙe hannunka madaidaiciya. Kada kayi amfani da baya ko hannunka don ɗaga nauyi. Kwayoyin ku da kirji ya kamata su tashi a lokaci guda - idan hips ɗin ku ya tashi a gaban ƙirjin ku, za ku iya sanya damuwa mara kyau a bayanku.
• Motsi Mai Sarrafa: Ka guji fizge nauyi sama daga ƙasa. Ya kamata motsi ya zama santsi da sarrafawa. Jingina nauyi na iya haifar da rauni kuma baya yin aiki yadda yakamata.
• Fasahar Numfashi: Kafin ka ɗaga, ɗauki dogon numfashi ka riƙe shi, sannan ka tashi da nauyi.

Barbell Deadlift kallon gaba Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Deadlift kallon gaba?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Deadlift. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi kuma a mai da hankali kan ƙwarewar ingantaccen tsari da fasaha da farko don guje wa rauni. Zai zama da amfani a sami mai koyarwa ko ƙwararren mutum ya jagorance ku da farko. Koyaushe ku tuna don dumi kafin fara motsa jiki kuma ku kwantar da hankali daga baya. Sannu a hankali ƙara nauyi yayin da ƙarfin ku da amincinku suka inganta.

Me ya sa ya wuce ga Barbell Deadlift kallon gaba?

• Deadlift na Romanian: Matattu na Romanian yana mai da hankali kan ƙananan baya da hamstrings, tare da barbell yana farawa a matakin hip kuma yana raguwa zuwa kawai gwiwoyi.
• Ƙafafun Ƙafar Deadlift: Mai kama da matattu na Romanian, sigar taurin kafa yana kiyaye ƙafafunku madaidaiciya, yana mai da hankali kan hamstrings.
• Trap Bar Deadlift: Yin amfani da sandar tarko maimakon daidaitaccen barbell, wannan bambancin yana ba da izinin riko mai tsaka tsaki kuma yana iya rage damuwa a ƙananan baya.
• Deadlift mai ƙafa ɗaya: Wannan motsa jiki ne na waje wanda ke buƙatar ku ɗaga barbell tare da ƙafa ɗaya daga ƙasa, haɓaka daidaito da ƙarfin asali.

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

• Matattu na Romanian wani kyakkyawan ƙari ne ga abubuwan yau da kullun saboda yayin da ma'aunin Deadlift ya fi mai da hankali kan ƙananan baya da glutes, sigar Romanian tana jujjuya fifiko ga hamstrings, yana taimakawa gabaɗayan ƙarfin sarkar baya da daidaituwa.
• Bent Over Rows kuma na iya haɗawa da Barbell Deadlift yayin da suke hari na baya da lats, suna taimakawa haɓaka ƙarfin kamawa da kwanciyar hankali na sama, waɗanda ke da mahimmanci don kiyaye kyakkyawan tsari yayin Deadlift.