Barbell Sumo Deadlift

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus, Tensor Fasciae Latae

Sakonni ga Barbell Sumo Deadlift

Barbell Sumo Deadlift shine ingantaccen motsa jiki na horarwa mai ƙarfi wanda ke da alaƙa da ƙananan jiki, gami da glutes, hamstrings, da quads, yayin da yake shiga baya da tsokoki. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane na iya so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don ikonsa na haɓaka ƙarfin gabaɗaya, haɓaka matsayi, da haɓaka ingantaccen motsin aiki a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Barbell Sumo Deadlift

• Lanƙwasa a kwatangwalo da gwiwoyi, ajiye ƙirjin ku a tsaye, kuma ku kama kararrawa tare da riko na sama, hannaye a tsaye a cikin gwiwoyinku.
• Matsa ta dugadugan ku don ɗaga ƙwanƙwasa, daidaita ƙafafu da kwatangwalo har sai kun tsaya a tsaye, kiyaye barbell kusa da jikin ku a duk lokacin motsi.
• Riƙe madaidaiciyar matsayi na ɗan lokaci, ci gaba da ƙwanƙwasa zuciyar ku kuma madaidaiciyar baya.
• Sannu a hankali saukar da barbell baya zuwa ƙasa ta hanyar lanƙwasa kwatangwalo da gwiwoyi, kiyaye madaidaiciyar baya da kiyaye sandar kusa da jikin ku.

Lajin Don yi Barbell Sumo Deadlift

• Daidaitaccen Riko: Ya kamata a sanya hannayenku a cikin kafafunku, kai tsaye ƙasa da kafadu. Wannan yana taimakawa wajen kiyaye daidaito da sarrafawa cikin ɗagawa. Ka guji kama sandar da faɗi da yawa, saboda wannan na iya haifar da asarar ƙarfi da yuwuwar ciwon kafada.
• Tsaya Tsakanin Spine: Yana da mahimmanci don kiyaye bayanku madaidaiciya da ƙirjin ku sama cikin motsi don guje wa rauni. Kuskure na yau da kullun shine zagaye na baya, wanda zai haifar da mummunan rauni. Shiga zuciyar ku kuma ku ci gaba da kanku a cikin tsaka tsaki, kallon gaba amma ba sama ba.
• Motsi mai sarrafawa: Motsi

Barbell Sumo Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Sumo Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Sumo Deadlift. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don mayar da hankali kan tsari da fasaha, saboda siffar da ba ta dace ba zai iya haifar da rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen mutum ya jagoranci mafari ta hanyar don tabbatar da aminci. Kamar kowane motsa jiki, masu farawa yakamata su fara jinkirin, sauraron jikinsu, kuma a hankali ƙara nauyi da ƙarfi a cikin lokaci.

Me ya sa ya wuce ga Barbell Sumo Deadlift?

• Sumo Deadlift High Pull: Wannan bambancin yana ƙara jan jiki na sama a ƙarshen ɗagawa, yana aiki kafadu da babba baya baya ga ƙananan jiki.
• Ƙafa ɗaya Sumo Deadlift: Wannan bambancin yana ƙalubalantar daidaito da kwanciyar hankali ta hanyar ɗaga ƙafa ɗaya daga ƙasa yayin yin ɗagawa.
• Deficit Sumo Deadlift: Wannan bambancin yana haɓaka kewayon motsi ta hanyar tsayawa akan dandamali mai tasowa, ta haka yana aiki da tsokoki da ƙarfi da haɓaka sassauci.
• Banded Sumo Deadlift: Wannan bambance-bambancen yana ƙara ƙungiyar juriya zuwa barbell, yana ƙaruwa da wahala yayin da kuke ɗagawa da samar da juriya mai canzawa a cikin ɗagawa.

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

• Kettlebell Swings kuma na iya haɗawa da Barbell Sumo Deadlifts yayin da dukansu suka haɗa da motsi na hip-hinge, wanda ke ƙarfafa sarkar baya, yana haɓaka ƙarfin fashewa, da haɓaka motsin hip.
• Glute Bridges na iya zama ƙarin fa'ida ga Barbell Sumo Deadlifts, yayin da suke kai hari ga glutes da hamstrings, kama da matattu, amma tare da mai da hankali kan ware waɗannan tsokoki don ƙarin ƙarfi da ma'anar tsoka.