Barbell Tsaftace kuma Latsa

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Deltoid Anterior, Gluteus Maximus, Quadriceps

Sakonni ga Barbell Tsaftace kuma Latsa

Tsabtace Barbell da Latsa wani motsa jiki ne na fili wanda da farko ke kai hari ga kafadu, amma kuma yana aiki ga duka jiki, yana haɓaka ƙarfin gabaɗaya, ƙarfi, da daidaitawa. Wannan aikin motsa jiki mai mahimmanci ya dace da duk wanda ke neman inganta aikin su, daga 'yan wasa zuwa masu sha'awar motsa jiki. Mutane na iya ficewa don wannan motsa jiki ba wai kawai yana haɓaka haɓakar tsoka da juriya ba, har ma yana haɓaka matsayi da kwanciyar hankali, yana ba da cikakkiyar motsa jiki a cikin motsi ɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Tsaftace kuma Latsa

• A cikin sauri, motsi mai sarrafawa, ja ƙwanƙwasa zuwa kafadu, ajiye shi kusa da jikin ku, kuma juya wuyan hannu a ƙarƙashin sandar yayin da kuke yin haka, kama shi a kafaɗunku na gaba.
• Tabbatar cewa gwiwar hannu suna nunawa gaba kuma ƙwanƙwasa yana hutawa a kan kashin wuyanka ko kafadu, wannan shine 'tsabta' ɓangaren motsa jiki.
• Yanzu, shirya don 'latsa' ta ɗan lanƙwasa gwiwoyinku sannan ku matsa sama da ƙafafu yayin da kuma ku tura maƙarƙashiyar kai tsaye sama da kai har sai hannayenku sun cika.
• Rage barbell baya zuwa kafadu sannan kuma zuwa ƙasa don kammala maimaitawa ɗaya, tabbatar da kula da sarrafawa da tsari mai kyau a duk lokacin motsi.

Lajin Don yi Barbell Tsaftace kuma Latsa

• ** Riko mai kyau ***: Rike sandar daidai don tabbatar da kwanciyar hankali da sarrafawa. Ya kamata hannuwanku su zama ɗan faɗi kaɗan fiye da faɗin kafaɗa. Kuskure na yau da kullun shine kama sandar da faɗi sosai ko kunkuntar, wanda zai iya iyakance ikon ku akan sandar kuma ƙara haɗarin rauni.
• **Tsarin ɗagawa da kyau ***: A cikin kashi na farko, 'mai tsafta', yakamata ku ɗaga barbell daga bene zuwa kafaɗunku a cikin motsi ɗaya na ruwa. Lanƙwasa gwiwoyi da kwatangwalo don runtse jikin ku zuwa ƙwanƙwasa, sa'an nan kuma shimfiɗa kwatangwalo da gwiwoyi a cikin motsi mai fashewa don ɗaga barbell. Ka guji ɗagawa da baya ko hannunka kaɗai, saboda wannan na iya dagula waɗannan wuraren.
• ** Danna

Barbell Tsaftace kuma Latsa Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Tsaftace kuma Latsa?

Ee, masu farawa za su iya yin motsa jiki Tsabtace da Latsa, amma yana da mahimmanci a fara da ma'auni masu nauyi don sanin tsari da dabara da farko. Wannan motsa jiki wani hadadden motsi ne wanda ya ƙunshi mahaɗa da ƙungiyoyin tsoka, don haka yana da mahimmanci a koyi yadda ake yin shi daidai don guje wa rauni. Ana kuma ba da shawarar samun mai koyarwa na sirri ko gogaggen mai ɗagawa ya jagorance ku da farko. Yayin da kuke samun kwanciyar hankali da ƙwarewa, za ku iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Barbell Tsaftace kuma Latsa?

• Tsabtace Tsabtace da Latsa yana farawa tare da barbell a hips maimakon bene, wanda ke buƙatar tuƙi mai ƙarfi don tsaftace nauyi zuwa kafadu kafin dannawa.
• Tsabtace Squat da Latsa ya haɗa da kama barbell a cikin cikakken matsayi bayan tsabta, sa'an nan kuma tsaye da danna barbell a sama.
• Tsabtace Tsabtace da Latsawa shine bambancin inda mai ɗagawa ya "raba" ƙafafunsu zuwa matsayi na huhu lokacin kama ƙwanƙwasa, sannan ya haɗa ƙafafunsu kafin ya danna nauyin.
• Dumbbell Single-Arm Tsabtace da Latsa shine bambancin ra'ayi wanda ya haɗa da tsaftace dumbbell daga bene zuwa kafada, sannan danna shi sama, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa tsakanin bangarorin biyu na jiki.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Tsaftace kuma Latsa?

• Latsa turawa wani motsa jiki ne wanda ya dace da Tsabtace Barbell da Latsa, saboda yana taimakawa wajen inganta ƙarfin matsi da ƙarfi, wanda ke da mahimmanci ga lokacin latsawa na Barbell Clean da Latsa.
• Deadlifts kuma na iya zama da fa'ida saboda suna niyya ga tsokoki na baya, gami da hamstrings, glutes, da ƙananan baya, waɗanda ke da hannu sosai a cikin tsaftataccen lokaci na Barbell Clean da Latsa.