Kettlebell Deadlift

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Jirgin Tanko
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Hamstrings, Soleus

Sakonni ga Kettlebell Deadlift

Kettlebell Deadlift shine cikakken motsa jiki wanda ke ƙarfafa ƙananan baya, glutes, hamstrings, da core, yayin da kuma inganta ƙarfin riko. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba saboda haɓakar nauyi da gyare-gyaren tsari. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙarfin aiki, haɓaka matsayi, da haɓaka ingantattun injiniyoyin jiki a cikin ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Kettlebell Deadlift

• Lanƙwasa a kwatangwalo da gwiwoyi, sa'annan ku kama hannun kettlebell da hannaye biyu.
• Tsaya baya madaidaiciya, kai yana kallon gaba, kuma ja kafadun ku baya da ƙasa, daga kunnuwanku.
• Tsaya tsaye, ɗaga kettlebell daga ƙasa, yayin da yake ajiye shi kusa da jikinka da kuma shimfiɗa kwatangwalo da gwiwoyi.
• Rage kettlebell baya zuwa ƙasa ta hanyar jingina a kwatangwalo da lanƙwasawa gwiwoyi, maimaita motsa jiki don adadin da kuke so na maimaitawa.

Lajin Don yi Kettlebell Deadlift

• Ka guji ɗagawa da Baya: Kuskure na gama gari shine ɗaga kettlebell da bayanka maimakon kwatangwalo da ƙafafu. Wannan na iya haifar da rauni ko rauni. Don guje wa wannan, mayar da hankali kan jingina a kwatangwalo da turawa ta diddige don ɗaga kettlebell, kiyaye bayanku madaidaiciya da ainihin ku.
• Kada ku yi gaggawa: Wani kuskure kuma shine yin motsa jiki da sauri. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Yana da kyau a yi motsi a hankali kuma tare da sarrafawa, mai da hankali kan ƙwayar tsoka da shakatawa.
• Ci gaba a hankali: Fara da ƙaramin nauyi kuma a hankali ƙara kamar yadda

Kettlebell Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Kettlebell Deadlift. Babban motsa jiki ne da za a fara da shi yayin da yake koyar da tushen motsin duk motsa jiki na kettlebell. Duk da haka, yana da mahimmanci don tabbatar da tsari da fasaha mai kyau don kauce wa rauni. Ana ba da shawarar farawa da ƙaramin nauyi har sai kun ji daɗin motsi. Kamar koyaushe, yana iya zama taimako don tuntuɓar ƙwararrun motsa jiki idan kun kasance sababbi ga motsa jiki na kettlebell.

Me ya sa ya wuce ga Kettlebell Deadlift?

• Sumo Kettlebell Deadlift wani bambance-bambancen ne inda ƙafafu suka bazu daban kuma ana ɗaga kettlebell daga tsakanin ƙafafu.
• The Double Kettlebell Deadlift ya ƙunshi ɗaga kettlebells guda biyu a lokaci guda, yana ƙara ƙarfin motsa jiki.
• Akwatin Kettlebell Deadlift bambanci ne inda zaku ɗaga kettlebell daga gefe, kuna kwaikwayon aikin ɗaga akwati.
• Staggered Staggered Kettlebell Deadlift shine bambanci inda ƙafa ɗaya ke ɗan bayan ɗayan, yana mai da hankali kan hamstrings da glutes na ƙafar gaba.

Me suna da abin da ya sanya ɗaukehawa ga Kettlebell Deadlift?

• Barbell Deadlifts: Wannan motsa jiki ci gaba ne kai tsaye daga kettlebell deadlift, yana amfani da nau'i iri ɗaya da fasaha amma yana ba da damar haɓaka nauyi da juriya, wanda zai iya haifar da ƙarin ƙarfin ƙarfi.
• Goblet Squats: Wannan motsa jiki yana cike da kettlebell deadlift ta hanyar kai hari ga manyan kungiyoyin tsoka (glutes, hamstrings, da quads) amma daga wani kusurwa daban-daban, inganta ingantaccen ci gaban tsoka da kuma hana raunin da ya faru.