Barbell Rack Pull

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

Sakonni ga Barbell Rack Pull

Barbell Rack Pull wani motsa jiki ne mai ƙarfi wanda ya fi dacewa da tsokoki a baya, glutes, da hamstrings, yana sa ya zama manufa ga 'yan wasa, masu gina jiki, ko duk wanda ke neman inganta ƙarfin su gaba ɗaya da sautin tsoka. Yana da fa'ida musamman ga waɗanda ke neman haɓaka dabararsu ta mutuƙar mutuƙar kamar yadda take kwaikwayi babban ɓangaren matattu na al'ada, amma tare da raguwar damuwa a ƙasan baya. Mutane da yawa za su iya zaɓar wannan darasi don haɓaka aikin ɗagawa, haɓaka matsayi, ko don ƙara ƙarancin ƙarfi da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Barbell Rack Pull

• Tsaya suna fuskantar ƙwanƙwasa tare da ƙafafu da faɗin kafada, lanƙwasa a kwatangwalo da gwiwoyi, sannan ku kama sandar ta amfani da riƙon hannu.
• Tare da madaidaiciyar baya, ja jikin ku baya da sama, tura kwatangwalo a gaba, kuma ku tashi tare da barbell, ajiye shi kusa da jikin ku sosai.
• Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma sannu a hankali rage barbell baya zuwa tara.
• Maimaita adadin maimaitawa da ake so, koyaushe yana tabbatar da cewa ana sarrafa motsinku kuma baya tsayawa a tsaye a duk lokacin motsa jiki.

Lajin Don yi Barbell Rack Pull

• Daidaitaccen Riko: Ya kamata hannuwanku su kasance a waje da gwiwoyinku. Akwai riko guda biyu na gama-gari waɗanda za ku iya amfani da su: rikiɗen hannu (duka tafin hannu suna fuskantar ku) ko haɗaɗɗen riko (hannu ɗaya yana fuskantarku, ɗaya yana fuskantarku). Ka guji kama sandar da faɗi ko ƙunci sosai saboda yana iya haifar da rashin daidaituwa da raunin da ya faru.
• Shiga Mahimmancin ku: Kafin ka ɗaga, tabbatar da ƙarfafa zuciyarka kuma ka kiyaye bayanka a kwance. Wannan zai kare kashin baya kuma ya rarraba nauyin a ko'ina cikin jikin ku. Kuskure na yau da kullun shine zagaye baya yayin ɗagawa, wanda zai haifar da mummunan rauni.

Barbell Rack Pull Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Rack Pull?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Rack Pull. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni da kuma tabbatar da tsari mai kyau. Hakanan yana da fa'ida a sami mai horar da kansa ko gogaggen mutum da farko ya fara nuna aikin don tabbatar da an yi shi daidai. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Barbell Rack Pull?

• Snatch Grip Barbell Rack Pull: Tare da riko mai faɗi, wannan bambancin yana ba da fifiko ga babba da kafadu.
• Single Armaff Symell Rack ja. An yi wannan bambance-bambancen tare da hannu ɗaya a lokaci guda, inganta ƙarfi da ma'auni.
• Barbell Rack Pull tare da Makada: Ƙara makada a cikin ɗigon ku yana ƙara juriya yayin da kuke ɗagawa, yin aiki da tsokoki a saman motsi.
• Rage Barbell Rack Pull: Ana yin wannan bambancin a tsaye a kan dandamali mai tasowa, yana ƙara yawan motsi da ƙarfafa motsa jiki a kan ƙananan baya da hamstrings.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Rack Pull?

• Lantarki-over Rows na iya haɗawa da Barbell Rack Pulls ta hanyar kai hari ga ƙungiyoyin tsoka iri ɗaya, musamman tsokar baya, amma tare da mai da hankali kan babban jiki da ainihin, haɓaka daidaito da matsayi.
• Har ila yau, Deadlifts na Romanian na iya haɗawa da Barbell Rack Pulls yayin da dukansu suka jaddada motsi na hip hinge, ƙarfafa glutes da hamstrings yayin da kuma inganta ƙananan sassauƙa da motsi.