Barbell Sumo Deadlift daga Tubalan

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

Sakonni ga Barbell Sumo Deadlift daga Tubalan

Barbell Sumo Deadlift daga Tubalan motsa jiki ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da glutes, hamstrings, quads, baya, da ainihin. Kyakkyawan motsa jiki ne ga daidaikun mutane waɗanda ke neman haɓaka ƙananan ƙarfin jikinsu, aikin ɗaga ƙarfi, da tsarin jikin gabaɗaya. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka dabarun ɗagawa, ƙara yawan tsoka, da haɓaka kwanciyar hankali da daidaito, yana mai da shi zaɓi mai ban sha'awa ga masu ɗaukar nauyi da masu sha'awar motsa jiki.

Yanayinta: tsammanin nuni a nuni Barbell Sumo Deadlift daga Tubalan

• Tsaya tare da ƙafafunku fadi fiye da nisan kafada, yatsun kafa suna nunawa waje, kuma sanya kanku don haka barbell ya kasance daidai sama da tsakiyar ƙafarku.
• Lanƙwasa a kwatangwalo da gwiwoyi, riƙe bayanku madaidaiciya, kuma ku kama kararrawa tare da riƙon hannu, hannaye kawai a cikin gwiwoyinku.
• Tsayar da zuciyar ku da ƙirjinku sama, matsa ta cikin diddige don ɗaga barbell daga tubalan, ƙara kwatangwalo da gwiwoyi har sai kun tsaya tsaye.
• Rage maƙarƙashiyar baya zuwa ga shingen da ke ƙarƙashin iko, yana tabbatar da kiyaye bayanka madaidaiciya da cibiya a duk lokacin motsi.

Lajin Don yi Barbell Sumo Deadlift daga Tubalan

• Daidaitaccen Riko: Ka kama kararrawa da hannaye biyu a cikin kafafun ka. Ya kamata hannuwanku su kasance da faɗin kafaɗa, kuma tafin hannunku su kasance suna fuskantar jikinku. Ka guji kama kararrawa da fadi ko kunkuntar saboda hakan na iya haifar da rashin daidaito yayin dagawa da kuma yiwuwar rauni.
• Dagowa Da Ƙafafunku, Ba Baya Ba: Wannan kuskure ne na kowa don gujewa. Lokacin ɗaga ƙwanƙwasa, matsa ta diddige ku kuma yi amfani da ƙarfin ƙafafunku da kwatangwalo don motsa motsi. Ya kamata bayanku ya kasance a tsaye a duk lokacin dagawa. Lankwasawa ko zagaye bayanka na iya haifar da mummunan rauni.
• Kiyaye Bar Kusa: Wani kuskuren gama gari shine barin sandar ta nisanta daga

Barbell Sumo Deadlift daga Tubalan Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Sumo Deadlift daga Tubalan?

Ee, masu farawa za su iya yin Barbell Sumo Deadlift daga motsa jiki, amma yana da mahimmanci a fara da nauyi mai nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Wannan motsa jiki yana da amfani a zahiri ga masu farawa kamar yadda ɗagawa daga tubalan zai iya rage yawan motsi, yin ɗagawa ɗan sauƙi kuma yana barin mutum ya mai da hankali kan nau'in su. Koyaya, ana ba da shawarar koyaushe don samun mai horo ko gogaggen mutum mai kulawa ko jagora ta hanyar don tabbatar da aminci.

Me ya sa ya wuce ga Barbell Sumo Deadlift daga Tubalan?

• Kettlebell Sumo Deadlift: Wannan bambancin yana maye gurbin barbell da kettlebell. Hanya ce mai kyau don mayar da hankali kan tsari da fasaha, kamar yadda kettlebell's tsakiya na nauyi yana ƙarƙashinka kai tsaye.
• Sumo Deadlift tare da Resistance Makada: Ƙara maƙallan juriya zuwa ga sumo deadlift na iya ƙara wahala da taimakawa wajen kaiwa ƙungiyoyin tsoka daban-daban. Ƙungiyoyin suna ba da ƙarin tashin hankali yayin da kuke ɗagawa, suna ƙalubalantar tsokoki a duk tsawon motsi.
• Sumo Deadlift tare da Sarƙoƙi: Mai kama da bambancin ƙungiyar juriya, ƙara sarƙoƙi zuwa barbell na iya ƙara wahalar ɗagawa. Sarƙoƙi suna ƙara ƙarin nauyi yayin da kuke ɗaga katako, suna buƙatar ƙarin ƙarfi don kammala motsi.
• Deficit Sumo Deadlift: Wannan bambancin ya ƙunshi tsayawa

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

• Kettlebell Swings: Wannan motsa jiki yana da kyau don haɓaka ƙarfin hip da juriya, wanda ke da mahimmanci ga motsi mai fashewa da ake buƙata a Sumo Deadlifts. Har ila yau, motsin motsi yana taimakawa inganta sassauci da ƙarfin ƙananan baya da hamstrings.
• Glute Bridges: Glute Bridges suna kaiwa ga sarkar baya, musamman glutes da hamstrings, waɗanda ke da mahimmanci don yin Sumo Deadlifts. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya inganta siffar ɗagawa ku kuma rage haɗarin rauni.