Fitar da Barbell

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Deltoid Posterior, Pectineous, Pectoralis Major Sternal Head, Sartorius, Tensor Fasciae Latae, Teres Major

Sakonni ga Fitar da Barbell

The Barbell Rollout wani ci-gaba na motsa jiki ne mai ƙarfafawa wanda ke kaiwa abs, ƙananan baya, da kafadu, yana ba da cikakkiyar motsa jiki ga gaba ɗaya. Yana da manufa don matsakaita da ci-gaba masu sha'awar motsa jiki waɗanda ke neman haɓaka ainihin kwanciyar hankali da ƙarfin su. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum saboda ba wai kawai yana ƙarfafa ikon jiki da daidaituwa ba amma yana taimakawa wajen inganta matsayi da rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Fitar da Barbell

• Tsayawa baya madaidaiciya da abs ɗin ku, sannu a hankali mirgina barbell gaba, faɗaɗa jikin ku gwargwadon iyawa ba tare da barin hips ɗin ku ba.
• Dakata a mafi tsayin lokaci na ɗan lokaci, mai da hankali kan ƙarfafa tsokoki na asali.
• Sannu a hankali mirgine barbell ɗin zuwa gwiwoyi, yin kwangilar abs yayin da kuke ja da kanku zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsinku a hankali da sarrafawa don haɓaka tasirin motsa jiki.

Lajin Don yi Fitar da Barbell

• **A Gujewa Juna Bayan Ka:** Kuskure daya da mutane suke yi yayin gudanar da wannan aikin shi ne yin harbin bayansu, wanda hakan kan haifar da ciwon baya ko rauni. Madadin haka, kiyaye bayanku a kwance da jigon ku yayin aikin.
• **Kada a Gaggauta Motsi:** Gudun ba shine manufa tare da Fitar da Barbell ba. Motsa jiki ya fi tasiri idan an yi shi a hankali kuma tare da sarrafawa. Wannan yana ba ku damar shiga cikin ainihin ku kuma yana iya taimakawa don hana rauni.
• ** Ci gaba a hankali:** Fara da iyakataccen kewayon

Fitar da Barbell Tambayoyin Masu Nuna

Shi beginners za su iya Fitar da Barbell?

Ee, masu farawa zasu iya yin motsa jiki na Barbell, amma yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan tsari don hana rauni. Wannan motsa jiki yana da ƙalubale sosai saboda yana buƙatar babban adadin ƙarfi da kwanciyar hankali. Masu farawa na iya so su fara da motsa jiki mafi sauƙi, kamar katako ko ƙwanƙwasa gwiwa, kuma a hankali su yi aiki har zuwa Barbell Rollout. Koyaushe ku tuna tuntuɓar ƙwararrun motsa jiki idan ba ku da tabbas game da tsari da dabara daidai.

Me ya sa ya wuce ga Fitar da Barbell?

• Ab Wheel Rollout: Ana yin wannan ta amfani da dabaran ab maimakon barbell, ana mai da hankali sosai kan tsokoki.
• TRX Rollout: A cikin wannan bambancin, kuna amfani da mai horar da dakatarwar TRX maimakon barbell, wanda zai iya taimakawa wajen inganta daidaito da kwanciyar hankali.
• Ƙwallon Ƙwallon Ƙasar Swiss: Mai kama da natsuwar ƙwallon ƙwallon ƙafa, wannan bambancin yana amfani da ƙwallon Swiss, wanda ya fi karami kuma yana ba da wani matakin wahala.
• Kneeling Barbell Rollout: Wannan bambancin ya ƙunshi yin motsa jiki daga durƙusa, wanda zai iya sauƙaƙawa ga masu farawa ko waɗanda ke da ƙarancin ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Fitar da Barbell?

• Masu karkatar da Rashanci: Waɗannan darussan suna haɗawa da Barbell Rollouts ta hanyar niyya ga tsokoki waɗanda su ma ke aiki yayin Rollouts, ta haka ne ke samar da ƙarin aikin motsa jiki na ciki.
• Deadlifts: Deadlifts na iya zama madaidaicin amfani ga Barbell Rollouts saboda suna ƙarfafa ƙananan baya da kwatangwalo, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da hana rauni yayin Rollouts.