Barbell Zaune Barka da safiya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Barbell Zaune Barka da safiya

Barbell Seated Good Morning horo ne mai ƙarfi wanda ke da alaƙa da ƙananan baya, ƙwanƙwasa, da glutes, yayin da yake shiga ainihin da haɓaka sassauci. Kyakkyawan zaɓi ne ga matsakaita zuwa ƙwararrun masu sha'awar motsa jiki, musamman waɗanda ke neman haɓaka aikin haɓaka ƙarfinsu ko ɗaukar nauyi. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka matsayi, ƙara ƙarancin ƙarfin jiki, da haɓaka wasan motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Zaune Barka da safiya

• Ɗauki ƙararrawa tare da hannaye biyu, dabino suna fuskantar gaba, kuma tabbatar da cewa hannayenku sun ɗan faɗi fiye da faɗin kafada.
• A hankali lanƙwasa gaba a kugu yayin da kuke riƙe baya madaidaiciya, runtse jikin ku har sai ya yi kusan daidai da ƙasa.
• Dakata na ɗan lokaci a ƙasan motsi, sannan a hankali ɗaga jikin ku zuwa wurin farawa ta amfani da tsokoki na baya na baya.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsi mai sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Barbell Zaune Barka da safiya

• Motsi mai sarrafawa: Ya kamata motsi ya kasance a hankali da sarrafawa. Lanƙwasa a kwatangwalo, rage ƙwanƙolin ku zuwa cinyar ku yayin da kuke riƙe baya madaidaiciya. Yi nisa gwargwadon iyawa ba tare da zagaya baya ba, sannan a hankali ɗaga gangar jikin ku zuwa wurin farawa. Makullin shine a rataye a hips, ba kugu ba.
• Ka Tsaya Bayanka Daidai: Kuskure ɗaya na gama gari shine zagaye baya yayin motsa jiki. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya, wanda zai haifar da rauni. Koyaushe ci gaba da bayanku a mike kuma jijiyar ku ta shagaltu don tallafawa kashin bayanku.
• Kada ku yi gaggawa: Wani kuskuren gama gari shine yin gaggawar motsa jiki. Barbell ya zauna lafiya

Barbell Zaune Barka da safiya Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Zaune Barka da safiya?

Ee, masu farawa za su iya yin motsa jiki na Barbell Seated Good Morning, amma yana da mahimmanci a fara da nauyi mai nauyi don koyan sigar da ta dace da kuma guje wa rauni. Wannan motsa jiki yana hari kan ƙananan baya, hamstrings, da glutes, kuma yana iya zama ɗan ƙalubale ga waɗanda suka saba yin nauyi. Hakanan yana da mahimmanci don samun tabo don aminci, musamman ga masu farawa. Kamar kowane sabon motsa jiki, ana ba da shawarar tuntuɓar mai horar da motsa jiki don tabbatar da dabarar da ta dace.

Me ya sa ya wuce ga Barbell Zaune Barka da safiya?

• Resistance Band Seated Good Morning: Wannan bambance-bambancen yana amfani da ƙungiyar juriya da aka madauki a kafaɗunku da ƙafafu, tana ba da wani nau'in tashin hankali daban-daban a duk lokacin motsi.
• Wurin zama mai faɗin Safiya: Ta hanyar faɗaɗa matsayin ku yayin da kuke zaune, zaku iya kaiwa ƙungiyoyin tsoka daban-daban kuma ku ƙara bambanta ga motsa jiki.
• Hannun Hannu Guda Daya: Wannan bambancin ya ƙunshi riƙe dumbbell ko kettlebell a hannu ɗaya, yana ƙalubalantar ainihin kwanciyar hankali da daidaito.
• Zazzage Safiya Mai Kyau tare da karkatarwa: Ƙara juzu'i a saman motsi na iya taimakawa aiwatar da abubuwan da suka dace da haɓaka ƙarfin jujjuya ku.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Zaune Barka da safiya?

• Deadlifts: Deadlifts suna haɓaka Barbell Seated Good Mornings ta hanyar mayar da hankali kan sarkar baya, musamman ƙananan baya, hamstrings, da glutes, waɗanda ƙungiyoyin tsoka iri ɗaya ne da Good Mornings ke niyya, don haka ƙara ƙarfi da kwanciyar hankali a waɗannan yankuna.
• Hypeerexstions: Hypeerexssions suna aiki a kan ƙananan tsokoki na baya, mai kama da barbaren zea asarar da sassauci na ƙananan baya, don haka inganta tasirin mornings.