Barbell Madaidaicin Kafar Deadlift

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Barbell Madaidaicin Kafar Deadlift

The Barbell Straight Leg Deadlift shine ingantaccen motsa jiki mai ƙarfi wanda ke kaiwa ga hamstrings, glutes, da ƙananan baya, yana haɓaka ci gaban tsoka da daidaituwa. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi cikin sauƙi don dacewa da matakan dacewa. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana inganta ƙananan ƙarfin jiki ba amma yana inganta matsayi, sassauci, da kwanciyar hankali, waɗanda suke da mahimmanci ga ayyukan yau da kullum da wasanni.

Yanayinta: tsammanin nuni a nuni Barbell Madaidaicin Kafar Deadlift

• Tsaya bayanka madaidaiciya kuma gwiwowinka sun dan karkata, sannan ka lanƙwasa a hankali a kugu yayin da kake ɗaga kai sama, kuma ka runtse barbell akan ƙafafunka ba tare da ƙara durƙusawa ba.
• Rage nauyi gwargwadon yadda sassaucin ku ya ba da izini, amma ba fiye da shinshin ku ba, yayin da kuke ajiye sandar kusa da jikin ku.
• Fara ɗaga gangar jikin ku zuwa matsayin asali ta hanyar tura kwatangwalo a gaba da daidaita bayanku, duk yayin da kuke ajiye barbell kusa da jikin ku.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da bayanku ya tsaya tsaye kuma kuna amfani da kwatangwalo da ƙwanƙwasa don ɗaga nauyi, ba bayan ku ba.

Lajin Don yi Barbell Madaidaicin Kafar Deadlift

• Hankali da Rikon ku: Tabbatar cewa kuna da tsayin daka a kan barbell. Idan kamanninku ya yi rauni, ƙwanƙwaran na iya zamewa, wanda zai haifar da rauni. Haɗe-haɗe (hannu ɗaya da hannu, hannu ɗaya) na iya taimakawa idan kuna ɗaukar nauyi.
• Motsi Mai Sarrafa: Guji motsin motsi. Madadin haka, ɗagawa da saukar da barbell a cikin tsari mai sarrafawa. Wannan zai shigar da tsokoki da aka yi niyya yadda ya kamata kuma ya rage haɗarin rauni. Kuskuren gama gari shine amfani

Barbell Madaidaicin Kafar Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Madaidaicin Kafar Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Straight Leg Deadlift. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana raunin da ya faru. Hakanan yana da fa'ida a sami mai horarwa na sirri ko gogaggen mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Kamar kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara nauyi yayin da ƙarfi da fasaha ke haɓaka.

Me ya sa ya wuce ga Barbell Madaidaicin Kafar Deadlift?

• Dumbbell madaidaiciya Leg Deadlift wani bambanci ne wanda ke amfani da dumbbells maimakon barbell, yana ba da damar mafi girman kewayon motsi da motsin hannu ɗaya.
• Deadlift na Romania wani irin wannan motsa jiki ne wanda ke farawa daga matsayi na tsaye, ya rage girman barbell zuwa tsakiyar shin, sa'an nan kuma ya koma matsayi na tsaye, yana mai da hankali kan motsin hinge na hip.
• Sumo Deadlift wani bambanci ne inda ƙafafunku suke a matsayi mafi faɗi fiye da kwatangwalo, kuma hannayenku suna riƙe barbell a cikin ƙafafunku, suna yin niyya fiye da cinyoyin ciki da glutes.
• Bar Deadlift na Trap wani bambanci ne wanda ke amfani da sandar tarko (sanda mai siffar hexagonal), wanda zai iya zama mai sauƙi a kan ƙananan baya kuma yana ba da izinin riko mai tsaka tsaki.

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

• Deadlift na Romanian wani babban ƙari ne yayin da yake mai da hankali kan sarkar baya, gami da hamstrings da glutes, kama da Barbell Straight Leg Deadlift, amma kuma ya haɗa da ɗan lanƙwasa kaɗan a cikin gwiwoyi wanda zai iya taimakawa haɓaka sassauci da tsari.
• Lunges, musamman lokacin da aka yi tare da ma'auni, kuma na iya haɗawa da Barbell madaidaiciya Leg Deadlift ta hanyar kai hari ga ƙungiyoyin tsoka irin su glutes, hamstrings, da quads, yayin da kuma inganta daidaituwa da daidaituwa.