Barbell Hang Tsaftace

• Sakonnin ƙafa: Ganin ci sauya miƙa'i
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Hang Tsaftace

Tsabtace Tsabtace Barbell Hang wani motsa jiki ne mai ƙarfi na horo wanda da farko ke kai hari ga tsokoki a cikin ƙananan jiki, baya, da kafadu, yana ba da gudummawa ga ingantacciyar ƙarfi, saurin gudu, da wasan motsa jiki gabaɗaya. Yana da fa'ida musamman ga ƴan wasa a wasannin da ke buƙatar motsi masu fashewa, kamar ƙwallon ƙafa, waƙa da filin wasa, ko ɗaga nauyi. Mutane da yawa za su iya haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka daidaitawar tsoka, haɓaka haɓakar tsoka, da haɓaka ƙarfin aikin su don ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Barbell Hang Tsaftace

• Lanƙwasa kwatangwalo da gwiwoyi kaɗan yayin da kuke riƙe da baya madaidaiciya, rage ƙwanƙwasa zuwa sama da gwiwoyi kawai; wannan shine matsayin ku na rataya.
• Da sauri da ƙarfi ƙara kwatangwalo, gwiwoyi, da idon sawu (kamar kuna tsalle) yayin da kuke shuɗe kafaɗun ku tare da jan kararrawa zuwa sama da hannuwanku.
• Yayin da barbell ya kai matsakaicin tsayinsa, da sauri sauke ƙarƙashinsa ta hanyar lanƙwasa gwiwoyi da kwatangwalo, kama ƙwanƙwasa a kafaɗunku na gaba yayin da kuke ɗaga gwiwar gwiwar ku da nuna gaba.
• Tsaya tsaye don kammala ɗagawa, sa'an nan kuma rage barbell ɗin baya zuwa matsayin rataye don shirya don maimaitawa na gaba.

Lajin Don yi Barbell Hang Tsaftace

• **A guji Ja da Hannu**: Kuskure na yau da kullun shine ƙoƙarin ɗaga katako ta amfani da ƙarfin hannunka. Barbell da ke rataye tsabta shine cikakken motsa jiki kuma ikon ya kamata ya fito daga kwatangwalo da ƙafafu. Yayin da kake ɗaga sandar, tura hips ɗinka gaba kuma ka tashi da fashewa, ta yin amfani da ƙarfin hali don taimakawa tada sandar.
• ** Matsayin gwiwar gwiwar hannu ***: Yayin da kuke ɗaga ƙwanƙwasa, gwiwar gwiwar ku ya kamata su juya ƙarƙashin sandar kuma su nuna waje. Mutane da yawa suna yin kuskuren ajiye gwiwar gwiwar su a ƙasa ko baya, wanda zai iya haifar da rauni. Da zarar mashaya

Barbell Hang Tsaftace Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Hang Tsaftace?

Ee, masu farawa za su iya yin motsa jiki mai tsafta na Barbell Hang, amma yana da mahimmanci a fara da nauyi mai nauyi don sanin tsari da fasaha da farko. Wannan motsa jiki wani hadadden motsi ne wanda ke buƙatar daidaitawa, lokaci, da iko, don haka yana da mahimmanci a koyi shi da kyau don guje wa rauni. Ana ba da shawarar sosai don samun jagora daga ƙwararrun motsa jiki ko koci wanda zai iya ba da amsa da gyara.

Me ya sa ya wuce ga Barbell Hang Tsaftace?

• Tsabtace Wutar Wuta: Mai kama da daidaitaccen rataya mai tsafta, wannan sigar ta ƙunshi kama ƙwanƙwasa a cikin wani yanki na squat, mai da hankali kan ja da ƙasa a kan squat.
• Tsaftace Ja: Wannan bambancin yana ƙetare lokacin kama gaba ɗaya, yana mai da hankali kawai ga motsin ja mai ƙarfi na sama.
• Tsabtace Tsabtace Tsabtace: Wannan sigar tana farawa tare da barbell a matakin hip, yana buƙatar tsayin hanji mai ƙarfi don ɗaga nauyi.
• Tsabtace da Jek: Wannan hadadden bambancin ya haɗa da motsi mai motsi bayan mai tsabta, yana kawo barbell sama don cikakken motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Hang Tsaftace?

• Ayyukan Push Press sun dace da Barbell Hang Cleans ta hanyar ƙarfafa deltoids, triceps, da tsokoki na sama, waɗanda ake amfani da su lokacin karɓar mashaya a matsayin 'rack' yayin tsabta, da kuma inganta ƙarfin fashewar da ake bukata don fitar da barbell zuwa sama.
• Deadlifts wani kyakkyawan aikin motsa jiki ne ga Barbell Hang Cleans yayin da suke mai da hankali kan haɓaka ƙarfin sarkar baya, gami da hamstrings, glutes, da ƙananan tsokoki, waɗanda ke da mahimmanci don farkon lokacin ja mai tsabta.