Barbell Stiff Legged 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 Stiff Legged Deadlift

The Barbell Stiff Legged Deadlift wani ƙarfin horo ne na horo da farko wanda ke niyya ga hamstrings, glutes, da ƙananan baya, haɓaka haɓakar tsoka da haɓaka ƙarfin jiki gabaɗaya. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan dacewa da mutum ɗaya. Mutane na iya zaɓar wannan darasi don tasirinsa wajen haɓaka matsayi, haɓaka wasan motsa jiki, da yuwuwar sa wajen taimakawa rigakafin rauni da gyarawa.

Yanayinta: tsammanin nuni a nuni Barbell Stiff Legged Deadlift

• Tsaya kafafun ku dan lankwasa amma tauri, kuma kafafun kafada da nisa.
• A hankali lanƙwasa a kwatangwalo kuma ka rage barbell zuwa ƙasa, kiyaye bayanka madaidaiciya kuma kafadunka baya.
• Rage barbell har sai kun ji mikewa a cikin hamstrings, amma ku tabbata kada ku zagaye bayan ku.
• A hankali ɗaga jikin ku zuwa wurin farawa, tura kwatangwalo a gaba kuma ku matse glutes a saman motsi.

Lajin Don yi Barbell Stiff Legged Deadlift

• Motsi Mai Sarrafa: Guji motsi ko motsi mai sauri. Rage kararrawa a hankali da sarrafawa, jingina a kwatangwalo da kiyaye ainihin ku. Ya kamata mashaya ta yi tafiya kusa da kafafunku, kuma ya kamata ku ji mikewa a cikin hamstrings. Lokacin da kuka isa ƙasan kewayon motsinku, juya motsi kuma ku tsaya a baya.
• Guji Yin lodi: Kuskuren gama gari shine yin amfani da nauyi da yawa. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Fara da ƙananan nauyi don tabbatar da cewa za ku iya yin aikin daidai, sannan a hankali ƙara nauyi yayin da ƙarfin ku da siffarku suka inganta.
• Rike wuyanka

Barbell Stiff Legged Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Stiff Legged Deadlift?

Ee, tabbas masu farawa za su iya yin motsa jiki na Barbell Stiff Legged Deadlift. Duk da haka, yana da matukar muhimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan daidai tsari don guje wa rauni. Wannan darasi da farko yana kaiwa ga hamstrings da ƙananan baya, don haka yana da mahimmanci a kiyaye baya madaidaiciya kuma kada a zagaye shi yayin motsi. Yana iya zama da amfani ga masu farawa su fara koyon motsin tare da mai horo na sirri ko ƙwararrun ƙwararrun motsa jiki don tabbatar da suna yin shi daidai.

Me ya sa ya wuce ga Barbell Stiff Legged Deadlift?

• Ƙafar Ƙafar Ƙafar Ƙafa ɗaya: Wannan sigar ta ƙunshi ɗaga barbell tare da ƙafa ɗaya, wanda zai iya taimakawa wajen inganta daidaito da kuma ƙaddamar da kowace ƙafa ɗaya.
• Deadlift na Romanian: Mai kama da taurin ƙafafu, mataccen mataccen ɗan Romanian ya ƙunshi ɗan lanƙwasa a gwiwoyi kuma yana mai da hankali kan motsi hinge na hip.
• Sumo Stiff Legged Deadlift: A cikin wannan bambancin, kuna ɗaukar matsayi mai faɗi, kama da sumo wrestler, wanda ke hari ga glutes da hamstrings daban-daban.
• Tarkon Ƙafar Ƙafar Ƙafar Deadlift: Wannan bambancin yana amfani da sandar tarko maimakon barbell na gargajiya, wanda zai iya zama sauƙi a kan ƙananan baya kuma yana ba da izinin riko mai tsaka tsaki.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Stiff Legged Deadlift?

• Gadar Glute wani motsa jiki ne na haɗin gwiwa kamar yadda yake kaiwa ga glutes da hamstrings, kama da Barbell Stiff Legged Deadlift, amma kuma yana haɓaka ainihin, inganta daidaito da matsayi wanda zai iya haɓaka tasirin matattu.
• Deadlift na Romanian motsa jiki ne mai alaka wanda ya dace da Barbell Stiff Legged Deadlift saboda yana mai da hankali kan sarkar baya, musamman hamstrings da glutes, amma ya haɗa da dan kadan a cikin gwiwoyi wanda zai iya taimakawa wajen hana rauni da haɓaka sassauci a cikin waɗannan wurare.