Barbell Sumo Deadlift

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• 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 wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga glutes, hamstrings, quads, baya, da ainihin, haɓaka ƙarfi da kwanciyar hankali gabaɗaya. Yana da manufa ga 'yan wasa, masu ɗaukar nauyi, ko duk wanda ke neman inganta ƙarfin jikinsu da yanayinsa. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukan yau da kullum kamar yadda kuma yana taimakawa wajen ƙona kitse, haɓaka ma'anar tsoka, da haɓaka dabarun ɗagawa.

Yanayinta: tsammanin nuni a nuni Barbell Sumo Deadlift

• Lanƙwasa a kwatangwalo da gwiwoyinku, ku miƙe bayanku, kuma ku kama kararrawa da hannaye biyu, tabbatar da rikon ku yana cikin gwiwoyinku.
• Ɗaga katako ta hanyar daidaita kwatangwalo da gwiwoyi, ajiye kirjin ku sama da baya, ja da kafadun ku a saman motsi.
• Riƙe matsayin na ɗan lokaci, sannan sannu a hankali rage barbell ɗin baya zuwa ƙasa ta lanƙwasa a kwatangwalo da gwiwoyi.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Barbell Sumo Deadlift

• **Madaidaicin Riko ***: Rike sandar da hannaye biyu a cikin kafafun ku, ta amfani da riko na sama. Ya kamata hannuwanku su kasance madaidaiciya kuma su daidaita zuwa ƙasa. Ka guji yin amfani da riƙon hannun hannu saboda hakan na iya haifar da kunci mara amfani a wuyan hannu da gaɓoɓin gaba.
• ** Kiyaye kashin baya na tsaka tsaki ***: Kuskure ɗaya na gama gari shine zagaye baya yayin ɗagawa, wanda zai iya haifar da rauni. Ya kamata bayanku ya kasance madaidaiciya kuma a cikin tsaka tsaki a duk lokacin motsa jiki. Shiga jigon ku don taimakawa kiyaye wannan matsayi.
• **Yi Tuƙi ta Dugaduganku ***: Lokacin ɗaga ƙwanƙwasa, ƙarfin ya kamata ya fito ne ta hanyar turawa ta diddige, ba yatsun kafa ba. Wannan yana shiga

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. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen masu zuwa motsa jiki da farko don tabbatar da cewa ana yin aikin daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da fasaha suka inganta.

Me ya sa ya wuce ga Barbell Sumo Deadlift?

• Kettlebell Sumo Deadlift: Wannan sigar tana amfani da kettlebell maimakon kararrawa, tana ba da ƙalubale na musamman don ƙarfi da kwanciyar hankali.
• Sumo Deadlift High Pull: Wannan bambance-bambance ba kawai yana aiki da ƙananan jiki ba, har ma yana shiga jikin na sama ta ƙara babban ja a saman ɗagawa.
• Ƙafa ɗaya Sumo Deadlift: Wannan sigar tana ƙara ƙalubalen ta hanyar yin ɗagawa akan ƙafa ɗaya a lokaci guda, haɓaka daidaito da daidaitawa.
• Sumo Deadlift tare da Resistance Makada: Wannan bambance-bambancen yana ƙara makada juriya zuwa barbell, yana ƙara wahala da kunna tsokoki a cikin duka ɗagawa.

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

• Kettlebell Swings: Wannan darasi kuma yana aiki akan sarkar ku ta baya - glutes, hamstrings, da ƙananan baya - kamar Sumo Deadlift, amma tare da ƙarin nau'in bugun jini wanda zai iya ƙara ƙarfin ƙarfin ku da jimiri gaba ɗaya yayin zaman ɗagawa.
• Hip Thrusts: Suna kaiwa kai tsaye ga glutes da hamstrings, waɗanda sune tsokoki na farko da aka yi amfani da su a cikin Sumo Deadlift, suna taimakawa ƙarfafa waɗannan wuraren da yuwuwar haɓaka sigar ku da iko.