Barbell Reeves Deadlift

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Reeves Deadlift

Barbell Reeves Deadlift wani motsa jiki ne mai ƙarfi wanda ke da alaƙa da tsokoki a cikin ƙananan baya, glutes, da hamstrings, yayin da kuma haɗa tarkuna da goshin ku. Yana da manufa don matsakaita zuwa ƙwararrun masu sha'awar motsa jiki waɗanda ke son haɓaka ƙarfin riƙonsu da haɓaka ma'aunin jikinsu gaba ɗaya. Mutane na iya fi son wannan motsa jiki saboda ba wai kawai yana ƙarfafa ƙarfin tsoka da juriya ba, har ma yana haɓaka mafi kyawun matsayi da dacewa da aiki.

Yanayinta: tsammanin nuni a nuni Barbell Reeves Deadlift

• Lanƙwasa a kwatangwalo da gwiwoyinku, kuma ku riƙi barbell a iyakar iyakar, tabbatar da mika hannuwanku gabaɗaya kuma bayanku ya mike.
• Ɗaga barbell daga ƙasa ta hanyar daidaita kwatangwalo da gwiwoyi, ajiye kirjin ku sama da baya.
• Da zarar kun tsaya cikakke, riƙe matsayin na ɗan lokaci kuma ku matse glutes ɗin ku.
• A hankali rage ƙwanƙwasa baya zuwa ƙasa, yana jingina a hips ɗin ku kuma ku durƙusa gwiwoyi, don kammala maimaita guda ɗaya.

Lajin Don yi Barbell Reeves Deadlift

• Daidaitaccen Matsayi: Kula da kashin baya tsaka tsaki a duk lokacin motsa jiki. Kada ku karkata baya ko wuce wuyan ku. Ya kamata bayan ku ya zama madaidaiciya, ƙirjin ku a waje, kuma idanunku suna kallon gaba. Wannan yana taimakawa wajen guje wa raunin da ya faru kuma yana tabbatar da cewa ana aiki daidai tsokoki.
• Motsi Mai Sarrafa: Guji motsi ko motsi mai sauri. Ya kamata a sarrafa matakan ɗagawa da saukarwa da gangan. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• Cikakkun Motsi: Kuskuren gama gari baya amfani da cikakken kewayon motsi. Ya kamata ku runtse barbell har sai ya kusa taɓa ƙasa kuma ku ɗaga shi har sai jikinku ya tashi sosai. Wannan zai tabbatar da iyakar tsoka

Barbell Reeves Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Reeves Deadlift?

Ee, masu farawa za su iya yin motsa jiki na Barbell Reeves Deadlift, amma yana da mahimmanci don farawa da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Wannan motsa jiki na iya zama ƙalubale sosai domin yana buƙatar adadin ƙarfin kamawa da ƙarfin jiki gaba ɗaya. Hakanan yana da mahimmanci don koyon ingantacciyar dabara daga ƙwararren mai horarwa ko gogaggen mai zuwa motsa jiki kafin yunƙurin wannan darasi da kanku. Koyaushe ku tuna cewa aminci yana zuwa farko, don haka kar ku matsawa kanku da ƙarfi da wuri. A hankali ƙara nauyi yayin da ƙarfin ku da fasaha ke inganta.

Me ya sa ya wuce ga Barbell Reeves Deadlift?

• Sumo Deadlift wani bambanci ne, inda ƙafafu suke matsayi faɗi fiye da faɗin kafada baya kuma hannaye suna riƙe barbell a cikin ƙafafu, suna yin niyya fiye da glutes da cinyoyin ciki.
• Deadlift na Romanian shine bambancin da ke jaddada hamstrings da glutes, tare da motsi yana farawa daga matsayi na tsaye kuma an saukar da barbell zuwa tsakiyar shin matakin kawai.
• The Hex Bar Deadlift wani bambanci ne wanda ke amfani da mashaya hexagonal wanda ke ba ka damar tsayawa a ciki, rage damuwa a kan ƙananan baya da mai da hankali kan quadriceps.
• Deficit Deadlift shine bambance-bambancen ƙalubale inda mai ɗagawa ya tsaya a kan wani wuri mai tsayi, yana ƙara yawan motsi da ƙara niyya ga hamstrings da ƙananan baya.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Reeves Deadlift?

• Bent-Over Rows: Wannan motsa jiki yana cike da Barbell Reeves Deadlift yayin da yake kaiwa ga tsokoki na baya, musamman latissimus dorsi da rhomboids, waɗanda ke da mahimmanci don ci gaba da kasancewa mai ƙarfi, kwanciyar hankali a lokacin mutuwa.
• Matattu na Romanian: Wannan motsa jiki ya cika Barbell Reeves Deadlift ta hanyar mai da hankali kan sarkar baya, gami da hamstrings da ƙananan baya, inganta duka ɗagawa na farko da lokacin ragewa na mutuwa, da haɓaka juriyar tsoka gaba ɗaya.