Barbell Weightlifing Complex

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Deltoid Anterior, Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Deltoid Lateral, Gastrocnemius, Hamstrings, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus, Triceps Brachii

Sakonni ga Barbell Weightlifing Complex

Barbell Weightlifting Complex babban motsa jiki ne mai ƙarfi wanda ke haɓaka ƙarfi, ƙarfi, da daidaitawa. Yana da fa'ida musamman ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke neman haɓaka aikinsu da juriyar tsoka. Wannan motsa jiki yana da ban sha'awa saboda ikonsa na yin aiki da ƙungiyoyin tsoka da yawa a lokaci guda, inganta ingantaccen motsa jiki da yuwuwar samun gagarumar nasara a cikin ƙarfi da ƙwayar tsoka.

Yanayinta: tsammanin nuni a nuni Barbell Weightlifing Complex

• Yi mai tsabta ta hanyar da sauri ja ƙwanƙwasa har zuwa kafaɗunku, yayin da kuke faɗuwa a lokaci guda cikin squat da kama sandar a gaban kafaɗunku.
• Tashi daga squat ɗin ku, sannan ku yi latsawa ta hanyar lanƙwasa gwiwoyinku kaɗan sannan ku miƙe su yayin da kuke danna ƙwanƙwasa sama.
• Rage barbell baya zuwa kafadu, sannan ku yi squat na baya ta hanyar matsar da hips ɗin ku baya da kuma durƙusa gwiwoyi don rage jikinku gwargwadon iyawar ku.
• A ƙarshe, tsaya a sama, rage ƙwanƙwasa zuwa cinyoyinku, kuma maimaita hadaddun don adadin adadin da kuke so.

Lajin Don yi Barbell Weightlifing Complex

• **Fara da Hasken Nauyi ***: Kuskuren gama gari shine farawa da nauyi mai nauyi. Yana da mahimmanci don farawa da nauyin da za ku iya ɗauka cikin kwanciyar hankali yayin kiyaye tsari mai kyau. Yayin da kuke samun ƙarfi da kwanciyar hankali tare da ƙungiyoyi, zaku iya ƙara nauyi a hankali.
• ** Dumu-dumu ***: Kafin fara hadaddun, tabbatar da dumi sosai. Wannan zai shirya tsokoki da haɗin gwiwa don motsa jiki, rage haɗarin rauni. Dumu-dumu na iya haɗawa da ɗan haske na zuciya da kuma shimfidawa mai ƙarfi.
• **Huta Tsakanin Saiti**: Yana da mahimmanci a huta tsakanin saiti don ba da damar tsokar ku ta murmure. Duk da haka, kar a huta na dogon lokaci a matsayin makasudin

Barbell Weightlifing Complex Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Weightlifing Complex?

Ee, masu farawa zasu iya yin aikin Barbell Weightlifting Complex. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi don kammala tsari da kuma hana raunin da ya faru. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mutum ya jagorance ku ta hanyar darussan don tabbatar da dabarar da ta dace. Koyaushe ku tuna da dumi kafin fara kowane motsa jiki na ɗaukar nauyi kuma ku saurari jikin ku don guje wa wuce gona da iri.

Me ya sa ya wuce ga Barbell Weightlifing Complex?

• "Clean and Jerk Complex" ya ƙunshi tsaftataccen wutar lantarki, ƙwanƙwasa gaba, danna dannawa, baya baya, da tsaga jerk.
• The "Snatch Complex" ya ƙunshi ikon fisgewa, squat sama da sama, rataya kwace, da ma'auni.
• The "Deadlift Complex" ya haɗa da matattu na gargajiya, matattu na Romania, sumo deadlift, da taurin kafa.
• "Squat Complex" ya haɗa da squat na gaba, juzu'i na sama, squat na baya, da kuma dakatarwa.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Weightlifing Complex?

• Front Squats kuma na iya haɗawa da Barbell Weightlifting Complex yayin da suke taimakawa haɓaka ƙarfin jiki da haɓaka motsi da daidaituwa, waɗanda ke da mahimmanci don sarrafa barbell a wurare daban-daban.
• Matsa sama da sama wani kyakkyawan motsa jiki ne na haɓakawa yayin da suke ƙarfafa kafadu da hannaye, haɓaka ƙarfin jiki na sama da ake buƙata don yin ɗagawa daban-daban a cikin Barbell Weightlifting Complex.