Barbell Madaidaicin Kafar Deadlift

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Erector Spinae, Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gluteus Maximus

Sakonni ga Barbell Madaidaicin Kafar Deadlift

The Barbell Straight Leg Deadlift motsa jiki ne mai ƙarfi wanda ke kaiwa ga hamstrings, glutes, da ƙananan baya, haɓaka haɓakar tsoka, haɓaka matsayi, da haɓaka ƙarfin ƙasa gabaɗaya. Wannan motsa jiki yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda za'a iya daidaita ma'auni bisa ga matakan ƙarfin mutum. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don inganta ƙarfin aiki, haɓaka aikin motsa jiki, ko ƙara iri-iri zuwa ayyukan motsa jiki na ƙasa.

Yanayinta: tsammanin nuni a nuni Barbell Madaidaicin Kafar Deadlift

• Tsayawa kafafunku madaidaiciya ko dan kadan kadan, lanƙwasa sannu a hankali a cikin kwatangwalo kuma ku rage barbell zuwa ƙasa, ajiye shi kusa da kafafunku kamar yadda zai yiwu.
• Rage barbell har sai kun ji mikewa a cikin hamstrings, amma tabbatar da kiyaye bayanku a mike ba zagaye ba.
• Dakata na ɗan lokaci, sannan a hankali ɗaga jikinka da barbell zuwa wurin farawa, tura kwatangwalo a gaba da matsi glutes a saman motsi.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a cikin duka motsin.

Lajin Don yi Barbell Madaidaicin Kafar Deadlift

• **Motsin Sarrafa**: Tabbatar cewa motsin ku yana jinkiri kuma ana sarrafa shi, musamman lokacin rage ƙwanƙwasa. Wannan ba kawai zai hana rauni ba, amma kuma zai sa tsokoki na ku yadda ya kamata. Ka guji firgita ko amfani da ƙarfi don ɗaga nauyi.
• ** Shiga Mahimmancin ku ***: Ci gaba da maƙarƙashiya a duk lokacin motsa jiki. Wannan zai taimaka wajen kiyaye daidaito da kwanciyar hankali, da kuma kare ƙananan baya. Mutane da yawa sun manta da yin amfani da ainihin su a lokacin mutuwa, wanda zai iya haifar da ƙananan baya. 4

Barbell Madaidaicin Kafar Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Madaidaicin Kafar Deadlift?

Ee, masu farawa za su iya yin motsa jiki na Barbell Straight Leg Deadlift, amma yana da mahimmanci don farawa da nauyi mai nauyi don mai da hankali kan tsari kuma guje wa rauni. Hakanan yana da kyau a sami mai koyarwa ko gogaggen masu zuwa motsa jiki don tabbatar da cewa ana amfani da fom daidai. Wannan motsa jiki na iya zama ƙalubale sosai saboda yana buƙatar adadi mai kyau na ƙarfi, daidaito, da sassauci. Saboda haka, yana da mahimmanci don dumama yadda ya kamata kuma a ci gaba a hankali.

Me ya sa ya wuce ga Barbell Madaidaicin Kafar Deadlift?

• Ƙafa ɗaya-Kafa Madaidaicin Ƙafar Deadlift: Wannan bambancin ya ƙunshi ɗaga barbell tare da ƙafa ɗaya, wanda ke ƙara ƙalubalen kuma yana mai da hankali kan daidaito da ƙarfin asali.
• Barbell Stiff-Leg Deadlift: Mai kama da madaidaiciyar ƙafar ƙafar ƙafa, wannan bambance-bambancen ya ƙunshi ɗan lanƙwasa kaɗan a cikin gwiwoyi wanda ke kai hari ga hamstrings da ƙananan baya, amma tare da ƙarancin girmamawa ga glutes.
• Tarkon Bar Madaidaicin Ƙafar Deadlift: Wannan bambancin yana amfani da sandar tarko a maimakon barbell na gargajiya, wanda zai iya rage damuwa a kan ƙananan baya kuma yana ba da damar tsayawa tsayin daka.
• Kettlebell Straight Leg Deadlift: Wannan bambancin yana maye gurbin barbell tare da kettlebell, yana mai da hankali kan ƙungiyoyin tsoka iri ɗaya amma tare da riko daban-daban da rarraba nauyi.

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

• Matattu na Romanian wani babban abin cikawa ne yayin da suke kuma mai da hankali kan sarkar baya, musamman hamstrings da ƙananan baya, haɓaka ikon ku na kula da tsari mai kyau da sarrafawa yayin Barbell Straight Leg Deadlift.
• Barbell Squat wani ingantaccen motsa jiki ne na haɓakawa saboda yana ƙarfafa dukkan ƙananan jiki, gami da quads, glutes, da hamstrings, yana haɓaka ƙarfin ku da kwanciyar hankali ga Barbell madaidaiciya Leg Deadlift.