Barbell Zaune Barka da safiya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Zaune Barka da safiya

Barbell Seated Good Morning horo ne mai ƙarfi wanda ke kaiwa ga ƙananan baya, hamstrings, da glutes, yayin da kuma ke shiga cikin ainihin. Ya dace da kowa daga matsakaici zuwa matakan motsa jiki na ci gaba, musamman waɗanda ke neman haɓaka ƙarfin sarkar su na baya da kwanciyar hankali. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka aikinsu na motsa jiki gabaɗaya, haɓaka matsayi, ko taimakawa rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Barbell Zaune Barka da safiya

• Tare da hannunka rike da barbell a wurin, sannu a hankali karkata gaba daga hips, rike bayanka madaidaiciya da kirjin ka, har sai jikinka na sama ya kusan daidai da kasa.
• Dakata na ɗan lokaci a ƙasan motsin, tabbatar da an haɗa ainihin ku kuma bayanku yana tsaye har yanzu.
• A hankali ɗaga jikinka na sama a hankali zuwa wurin farawa, ta amfani da hamstrings da glutes don ja da kanka baya.
• Maimaita motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye motsi a hankali da sarrafawa gaba ɗaya.

Lajin Don yi Barbell Zaune Barka da safiya

• Wurin Da Ya dace na Barbell: Wani kuskuren gama gari shine rashin sanya sandar ba daidai ba. Ya kamata a sanya shi a kan baya na sama, ba wuyanka ba. Tabbatar cewa an saita barbell daidai kafin fara motsa jiki don guje wa kowane iri ko rauni mara amfani.
• Motsi masu Sarrafa: Guji saurin motsi. Makullin wannan motsa jiki shine jinkirin motsi, sarrafawa. Rage jikinka na sama a hankali zuwa cinyoyinka, rike bayanka madaidaiciya. Sannan, ɗaga jikin ku baya zuwa wurin farawa. Wannan zai taimaka wajen shiga cikin ƙananan baya da tsokoki na hamstring yadda ya kamata.
• Kar a yi lodi: Kuskuren gama gari shine yin amfani da nauyi mai yawa. Fara

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 sauƙi kuma a mai da hankali kan tsari don guje wa rauni. Wani hadadden motsa jiki ne wanda ke kai hari ga kasan baya, hamstrings, da glutes. Ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mutum ya fara nuna motsa jiki. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali suna ƙara nauyi yayin da ƙarfinsu da amincewa suke girma.

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

• Resistance Band Seated Good Morning: Wannan bambancin yana amfani da bandeji mai juriya da aka madauki a kafaɗunku da ƙafafu don samar da tashin hankali.
• Zaune Safiya Mai Kyau tare da Kettlebell: A cikin wannan bambancin, kuna riƙe da kettlebell da hannaye biyu a matakin ƙirji yayin yin motsa jiki.
• Safiya Mai Kyau Mai Hannu Guda Guda: Ana yin wannan sigar tare da dumbbell ko kettlebell guda ɗaya, wanda aka riƙe a matakin kafada da hannu ɗaya, wanda zai iya taimakawa wajen haɓaka ƙarfi da daidaito.
• Zaune Safiya Mai Kyau tare da Ƙwallon Ƙarfafawa: Kuna iya yin motsa jiki yayin da kuke zaune akan ƙwallon kwanciyar hankali don ƙara ƙarin ƙalubale ga tsokoki na asali.

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

• Squats suna da amfani ga Barbell Seated Good Mornings saboda dukansu suna aiki da ƙananan tsokoki na jiki, irin su quads, glutes, da hamstrings, inganta daidaituwa da daidaituwa.
• Hyperextensions suna da kyau ga Barbell Seated Good Mornings kamar yadda dukansu suka mayar da hankali kan ƙarfafa ƙananan tsokoki na baya, wanda zai iya taimakawa wajen inganta matsayi da kuma rage haɗarin raunin baya.