Dumbbell RDL Mutuwar Maris

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

Sakonni ga Dumbbell RDL Mutuwar Maris

Dumbbell RDL Mutuwar Maris babban motsa jiki ne mai ƙarfi wanda ke kaiwa hamstrings, glutes, da ƙananan baya, haɓaka ƙarfi, daidaito, da juriya. Yana da fa'ida musamman ga 'yan wasa da masu sha'awar motsa jiki da ke neman haɓaka ƙarfin jikinsu da kwanciyar hankali. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin abubuwan da suke yi na yau da kullum don inganta aikinsu na wasanni gabaɗaya, haɓaka haɓakar tsoka, da haɓaka yuwuwar ƙona mai.

Yanayinta: tsammanin nuni a nuni Dumbbell RDL Mutuwar Maris

• Fara tafiya gaba, kuma tare da kowane mataki, aiwatar da Deadlift na Romanian (RDL) ta hanyar jingina a kwatangwalo, durƙusa gwiwoyi kaɗan, da rage ma'aunin nauyi zuwa ƙasa yayin da kuke riƙe baya madaidaiciya.
• Da zarar ma'aunin nauyi ya kasance game da matakin shin ko kun ji shimfiɗa a cikin hamstrings, yi amfani da glutes da hamstrings don tura jikin ku zuwa matsayi na tsaye.
• Maimaita wannan tsari tare da kowane mataki da kuka ɗauka, tabbatar da ci gaba da kasancewa cikin haɗin gwiwa da dawo da kai tsaye yayin aikin.
• Ci gaba da motsa jiki don saita adadin matakai ko har sai kun isa ƙayyadadden nisa.

Lajin Don yi Dumbbell RDL Mutuwar Maris

• Motsi mai sarrafawa: Matsar da motsi a hankali da sarrafawa. Matsa a hips ɗin ku kuma ku saukar da gangar jikin ku har sai ya yi kusan daidai da ƙasa. Ka guji yin gaggawa ta cikin motsi saboda yana iya haifar da sifa mara kyau da yuwuwar rauni.
• Kiyaye Gwiwoyi kaɗan: Ka sa gwiwoyi kaɗan sun ɗan lanƙwasa yayin motsa jiki. Wannan ba wai kawai yana taimakawa wajen daidaita ma'auni ba amma kuma yana tabbatar da cewa an sanya damuwa na motsa jiki a kan hamstrings da glutes, ba ƙananan baya ba.
• Babban Haɗin kai: Haɗa ainihin ku a duk lokacin motsa jiki. Wannan zai taimaka wajen kiyaye kwanciyar hankali, kare ƙananan baya, da kuma ƙara tasirin motsa jiki.
• Nauyin Da Ya dace: Zabi

Dumbbell RDL Mutuwar Maris Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell RDL Mutuwar Maris?

Dumbbell RDL (Romanian Deadlift) Mutuwar Maris wani hadadden motsa jiki ne wanda ke buƙatar tsari mai kyau da sarrafawa. Idan kun kasance mafari, ana ba da shawarar ku fara sanin ƙungiyoyin asali, kamar madaidaicin dumbbell deadlift da huhu mai tafiya, kafin motsawa zuwa ƙarin hadaddun motsa jiki kamar Maris Mutuwa. Wannan motsa jiki yana buƙatar kyakkyawar fahimtar motsi hinge hip, daidaituwa, da daidaitawa. Hakanan yana da mahimmanci don tabbatar da cewa tsokoki na baya da na asali suna da ƙarfi isa don kula da tsari mai kyau a duk lokacin motsa jiki. Idan kun kasance mafari kuma har yanzu kuna son gwada wannan motsa jiki, ana ba da shawarar farawa da nauyi mai sauƙi ko ma nauyin jikin ku kawai, kuma don samun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun za su jagorance ku ta hanyar aiwatar da tsari don tabbatar da fom ɗinku daidai ne kuma ba haka bane. riskar rauni. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani rashin jin daɗi. Ka tuna, ba game da nauyin nauyin da za ku iya ɗauka ba, amma game da yin motsa jiki daidai da aminci.

Me ya sa ya wuce ga Dumbbell RDL Mutuwar Maris?

• Barbell RDL Mutuwar Maris: A cikin wannan bambance-bambance, ana amfani da barbell maimakon dumbbells, wanda zai iya taimakawa wajen haɓaka tsokoki masu daidaitawa.
• Dumbbell RDL Mutuwar Ƙafa ɗaya: Wannan sigar ta ƙunshi ɓangaren ma'auni ta hanyar ɗaga ƙafa ɗaya daga ƙasa yayin da kuke motsa jiki.
• Dumbbell RDL Mutuwar Maris tare da Ƙungiyoyin Resistance: Ƙara maƙallan juriya zuwa motsa jiki na iya ƙara ƙarfi da ƙalubalanci tsokoki ta sabuwar hanya.
• Dumbbell RDL Mutuwar Maris tare da Jump Squats: Wannan bambancin yana ƙara nau'in plyometric zuwa motsa jiki ta hanyar haɗa tsalle-tsalle tsakanin kowane Maris.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell RDL Mutuwar Maris?

• Lunges: Lunges suna aiki da glutes, quads, da hamstrings a cikin hanya mai kama da Dumbbell RDL Death Maris, amma kuma inganta daidaituwa da daidaitawa, wanda zai iya haɓaka aikin gaba ɗaya a cikin RDL Death Maris.
• Kettlebell Swings: Wannan darasi kuma yana hari ga hamstrings da glutes, kamar Dumbbell RDL Death Maris, amma motsin fashewar da ke cikin lilo zai iya ƙara ƙarfi da sauri, yana haɓaka ƙarfin da aka samu daga RDL Death Maris.