Fitar da Barbell

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

Sakonni ga Fitar da Barbell

The Barbell Rollout babban motsa jiki ne mai ƙalubale wanda ke ƙarfafawa da daidaita maƙarƙashiya, baya, da kafaɗun ku, yayin da kuma inganta daidaito da daidaitawa. Yana da manufa don matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ainihin ƙarfin su da kwanciyar hankali. Mutane za su so yin wannan motsa jiki don haɓaka aikin su, inganta wasan motsa jiki, da kuma cimma matsakaicin ƙarami da ƙayyadaddun yanki.

Yanayinta: tsammanin nuni a nuni Fitar da Barbell

• Tsaya baya madaidaiciya kuma shigar da ainihin ku yayin da kuke tura barbell gaba, mirgine shi daga jikin ku. Ya kamata jikin ku ya shimfiɗa zuwa madaidaiciyar layi daga kan ku zuwa gwiwoyinku.
• Ci gaba da tura barbell a gaba har sai hannayenka sun cika cikakke kuma jikinka yana kusan layi daya da ƙasa, amma tabbatar da cewa kada ya baka baya.
• Dakata na ɗan lokaci a cikin wannan tsayin matsayi, sannan a hankali ja ƙwanƙwasa zuwa gwiwoyi, yin amfani da tsokoki na ciki don sarrafa motsi.
• Komawa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Fitar da Barbell

• **Motsi Mai Sarrafawa**: Kuskure daya na kowa shine a gaggauce harkar. Wannan motsa jiki ba game da sauri bane amma game da sarrafawa. Lokacin da kuka mirgine ƙwanƙwasa, yi shi a hankali kuma tare da sarrafawa, kiyaye ainihin ku. Guguwa na iya haifar da sifar da ba ta dace ba da kuma yuwuwar rauni.
• **Kayi la'akari da Matsayinka na Motsi**: Wani kuskuren da aka saba yi shine yin birgima da nisa, wanda zai iya raunana bayanka. Kawai mirgine iya gwargwadon iyawa yayin da kuke riƙe da ƙarfi, cibiya. Yayin da kuke samun ƙarfi, zaku iya ƙara yawan motsin ku a hankali. 4

Fitar da Barbell Tambayoyin Masu Nuna

Shi beginners za su iya Fitar da Barbell?

Ee, masu farawa zasu iya yin aikin motsa jiki na Barbell, amma yana da mahimmanci a lura cewa wannan ƙalubale ne motsa jiki wanda ke buƙatar ƙarfin gaske da kwanciyar hankali. Ana ba da shawarar farawa da motsa jiki masu sauƙi, irin su allunan ko ƙwanƙwasa gwiwa, kuma sannu a hankali a ci gaba zuwa jujjuyawar barbell. Hakanan yana da mahimmanci a yi amfani da tsari mai kyau don guje wa rauni. Idan ba ku da tabbacin yadda ake yin wannan motsa jiki, la'akari da neman shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Fitar da Barbell?

• Ab Wheel Rollout: Wannan bambancin yana maye gurbin barbell da motar ab, wanda zai iya zama mafi ƙalubale saboda ƙaramin girmansa da ƙara rashin kwanciyar hankali.
• TRX Rollout: A cikin wannan sigar, kuna amfani da mai horar da dakatarwar TRX maimakon barbell, yana ba ku damar daidaita matakin wahala ta canza kusurwar jikin ku.
• Ƙwallon Ƙwallon Ƙwallon Ƙasar Swiss: Kama da natsuwar ƙwallon ƙwallon ƙwallon ƙafa, wannan bambancin yana amfani da ƙwallon Swiss, wanda ya fi girma kuma yana ba da matsayi daban-daban na kwanciyar hankali da juriya.
• Hannu guda ɗaya na Barbell Rollout: Wannan shine ƙarin ci gaba inda kuke yin motsa jiki ta amfani da hannu ɗaya lokaci ɗaya, ƙara wahala da shigar da ainihin cikin ƙarfi.

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

• Deadlift wani motsa jiki ne na gaba ga Barbell Rollout, yayin da yake kaiwa ga ƙananan baya da tsokoki na tsakiya, waɗanda kuma suke aiki yayin aikin naɗa, yana haɓaka ƙarfi da kwanciyar hankali gabaɗaya.
• Har ila yau, motsa jiki na Hanging Leg Raise ya dace da Barbell Rollout, saboda yana buƙatar mahimmancin ƙarfi da sarrafawa don ɗaga ƙafafu yayin rataye, kama da sarrafawar da ake buƙata don mirgine ƙwanƙwasa da baya.