Barbell Tsabtace Daga Tubalan

• Sakonnin ƙafa: Ganin ci sauya miƙa'i
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Tsabtace Daga Tubalan

Tsabtace Barbell Daga Tubalan motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a ƙafafu, baya, da kafadu. An tsara shi don 'yan wasa da masu sha'awar motsa jiki waɗanda suke so su inganta ƙarfinsu, saurinsu, da kuma wasan motsa jiki gaba ɗaya. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka fasahar ɗagawa ku, haɓaka ƙarfin fashewar ku, da haɓaka ƙwayar tsoka.

Yanayinta: tsammanin nuni a nuni Barbell Tsabtace Daga Tubalan

• Lankwasawa a gwiwoyinku da kwatangwalo don rage jikinku kuma ku kama ƙwanƙwasa tare da kamawa da hannu, tabbatar da cewa hannayenku sun ɗan faɗi kaɗan fiye da faɗin kafada.
• Fara ɗagawa ta hanyar tuƙi ta diddige don ƙara gwiwoyi da kwatangwalo, ja ƙwanƙwasa zuwa sama yayin kiyaye shi kusa da jikinka gwargwadon yiwuwa.
• Yayin da barbell ya kai matakin ƙirjin ku, da sauri sauke ƙarƙashin sandar ta hanyar lanƙwasa gwiwoyi da kwatangwalo, kama sandar a kafaɗunku na gaba tare da gwiwar gwiwar ku suna nuna gaba da girma.
• Tsaya tsaye don kammala ɗagawa, sannan a hankali runtse barbell ɗin baya kan tubalan don ƙare aikin.

Lajin Don yi Barbell Tsabtace Daga Tubalan

• Yi amfani da Ƙafafunku da Hips: Ƙafar farko daga tubalan ya kamata a yi amfani da ƙafafunku da kwatangwalo, ba hannun ku ba. Fitar da dugadugan ku don tashi tsaye kuma ku tura kwatangwalo a gaba. Yayin da barbell ya wuce gwiwoyinku, da sauri mika idon idonku, gwiwoyi, da kwatangwalo yayin da kuke karkatar da kafadun ku, kuna jan kararrawa zuwa sama. Kuskure na gama gari don gujewa: Kada ku yi amfani da hannayenku don jan kararrawa sama. Wannan zai iya haifar da rashin ƙarfi dagawa da kuma yiwuwar rauni.
• Juyawar gwiwar gwiwar hannu mai sauri: Yayin da barbell ya kai iyakarsa

Barbell Tsabtace Daga Tubalan Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Tsabtace Daga Tubalan?

Ee, masu farawa za su iya yin motsa jiki na Barbell Clean From Blocks, amma ana ba da shawarar yin hakan ƙarƙashin jagorancin ƙwararrun ƙwararru ko koci. Wannan shi ne saboda motsa jiki motsi ne mai rikitarwa wanda ke buƙatar fasaha mai kyau don kauce wa rauni. Hakanan yana da mahimmanci a fara da ƙaramin nauyi don tabbatar da tsari mai kyau kuma a hankali ƙara nauyi yayin da ƙarfi da fasaha ke haɓaka. Kamar koyaushe, masu farawa yakamata su tuntuɓi ƙwararru kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Barbell Tsabtace Daga Tubalan?

• Tsabtace Tsabtace Daga Tubalan wani bambance-bambance ne inda aka ɗaga barbell daga saitin tubalan, amma wurin farawa yana daga matsayin “hange”, yawanci a kusa da gwiwoyi.
• Tsabtace Tsabtace Tsabtace Daga Tubalan shine bambancin da ke jaddada kashi na biyu na mai tsabta, yana mai da hankali kan fashewar motsi zuwa sama da babban ja, ba tare da karɓar mashaya a gaban squat matsayi ba.
• Tsabtace Tsabtace Tsabtace Tsabtace Daga Tubalan bambanci ne mai kama da tsaftataccen ja, amma tare da ƙarin girmamawa kan motsin ja na ƙarshe zuwa sama, tare da mai ɗagawa yana jan sandar gwargwadon iko yayin da yake kiyaye gwiwar hannu sama da sandar.
• Squat Tsabtace Daga Tubalan shine bambancin inda mai ɗagawa ya kama sandar a cikin cikakkiyar matsayi, yana mai da hankali kan sauyawa daga ja zuwa karɓar mashaya a cikin squat matsayi.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Tsabtace Daga Tubalan?

• Deadlifts: Deadlifts suna taimakawa wajen gina ƙarfin gabaɗaya a cikin sarkar baya, musamman a cikin hamstrings da ƙananan baya, waɗanda sune mahimman tsokoki da aka yi amfani da su a lokacin farkon lokacin ja na Barbell Tsabtace Daga Tubalan.
• Push Press: Latsa turawa yana ƙarfafa kafadu da triceps kuma yana inganta ƙarfin fashewa, wanda ke da amfani ga lokacin 'jerk' na Barbell Clean From Blocks, inda aka tura barbell a sama.