Barbell Weighted Deadlift

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

Sakonni ga Barbell Weighted Deadlift

The Barbell Weighted Deadlift wani motsa jiki ne wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da baya, glutes, hamstrings, da ainihin, yana mai da shi ingantaccen kayan aiki don ƙarfin gabaɗaya da ginin tsoka. Ya dace da masu farawa da masu ɗagawa na ci gaba, suna ba da gyare-gyare don dacewa da matakan dacewa daban-daban. Mutane da yawa za su iya zaɓar wannan motsa jiki don inganta yanayin su, haɓaka wasan motsa jiki, ko kuma kawai don haɓaka ƙarfin jiki, mafi ƙarfin tsoka.

Yanayinta: tsammanin nuni a nuni Barbell Weighted Deadlift

• Lanƙwasa a kwatangwalo da gwiwoyi don runtse jikinka kuma ka kama sandar tare da riko na sama, hannaye sun fi faɗin kafaɗa.
• Tsayar da baya, matsa ta cikin diddige don tashi tsaye, ɗaga ƙwanƙwasa yayin da kuke yin haka, har sai kun tsaya tsayi tare da ƙwanƙwasa a gaban cinyoyinku.
• Dakata a saman, sannan sannu a hankali rage barbell baya zuwa ƙasa ta lankwasa a kwatangwalo da gwiwoyi, riƙe madaidaiciyar baya a cikin motsi.
• Sake saita matsayin ku kuma maimaita motsa jiki don adadin da kuke so na maimaitawa, tuna don kiyaye ainihin ku da baya madaidaiciya a duk lokacin motsa jiki.

Lajin Don yi Barbell Weighted Deadlift

• **Nisantar Juyin Juya Hali:** Kuskure na gama gari shine a ɗaga gungu da sauri. Wannan na iya haifar da rauni mai tsanani. Maimakon haka, ɗaga barbell a hankali kuma a hankali, mai da hankali kan yin amfani da kwatangwalo da ƙafafu maimakon baya don ɗaga nauyi.
• **Tsarin Numfashi:** Numfashi yana da mahimmanci a cikin matattu. Yi numfashi sosai kafin ka ɗaga barbell, riƙe numfashi yayin da kake ɗagawa, da fitar da numfashi yayin da kake rage nauyi. Wannan fasaha, wanda aka sani da maneuver na Valsalva, yana taimakawa wajen daidaita ainihin ku da kuma kare kashin baya.
• ** Wurin Ƙafa: ** Ƙafafunku

Barbell Weighted Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Weighted Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Weighted Deadlift, amma yana da mahimmanci don farawa da ma'aunin nauyi kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mutum ya jagorance ku ta hanyar da farko don tabbatar da ingantacciyar dabara. Deadlifts wani hadadden motsa jiki ne wanda ke haɗa ƙungiyoyin tsoka da yawa, don haka daidaitaccen tsari yana da mahimmanci.

Me ya sa ya wuce ga Barbell Weighted Deadlift?

• Deadlift na Romanian: Sigar Romanian na matattu ya fi mai da hankali kan motsi hinge na hip da ƙasa akan squat, yana jaddada hamstrings da glutes.
• Trap Bar Deadlift: Yin amfani da sandar tarko maimakon madaidaicin barbell yana canza makanikai na dagawa, rage damuwa a kan ƙananan baya da mai da hankali kan quadriceps.
• Deficit Deadlift: Ta hanyar tsayawa kan dandamali mai tasowa, kuna haɓaka kewayon motsi a cikin ƙarancin ƙarancin mutuwa, wanda zai iya taimakawa haɓaka ƙarfin ku da sassauci.
• Mutuwar Kafa Daya-Kafa: Wannan motsa jiki na bai-daya yana taimakawa wajen inganta daidaito da kwanciyar hankali, yayin da kuma ke niyya kowane bangare na jiki daban-daban don samun daidaiton ƙarfin haɓaka.

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

• Bent-Over Rows: Wannan motsa jiki yana ƙarfafa tsokoki na baya, musamman latissimus dorsi, waɗanda suke da mahimmanci don kiyaye daidaitattun matsayi a lokacin da aka kashe, don haka rage haɗarin rauni.
• Matattu na Romanian: Wannan bambance-bambancen mutuwa yana mai da hankali kan hamstrings da ƙananan baya, yana haɓaka Barbell Weighted Deadlift ta haɓaka ƙarfi da sassauƙar waɗannan tsokoki, don haka haɓaka aikin matattu gabaɗaya.