Kettlebell Kafa ɗaya Deadlift

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Jirgin Tanko
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Erector Spinae, Hamstrings, Quadriceps, Soleus

Sakonni ga Kettlebell Kafa ɗaya Deadlift

Kettlebell One Legged Deadlift motsa jiki ne mai kalubale wanda ke kaiwa hamstrings, glutes, ƙananan baya, da ainihin, yana ba da cikakkiyar motsa jiki na jiki. Kyakkyawan zaɓi ne ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda ke neman haɓaka daidaito, ƙarfi, da kwanciyar hankali. Yin wannan motsa jiki ba kawai yana haɓaka ma'anar tsoka ba amma har ma yana taimakawa wajen haɓaka daidaituwar jiki gaba ɗaya da matsayi, yana mai da shi abin sha'awar ƙari ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Kettlebell Kafa ɗaya Deadlift

• Matsa nauyin ku zuwa ƙafa ɗaya, ku ajiye ɗayan ƙafarku kaɗan kaɗan daga ƙasa.
• Lanƙwasa a kwatangwalo da runtse jikin ku, miƙe don ɗaukar kettlebell tare da hannun kishiyar ƙafar tsaye yayin da kuke riƙe baya madaidaiciya kuma ainihin ku.
• Tura ta diddige tsaye don ɗaga jikinka zuwa wurin farawa, kawo kettlebell sama tare da kai amma kiyaye ɗayan ƙafarka daga ƙasa.
• Rage kettlebell baya zuwa ƙasa ta sake lanƙwasawa a hips, maimaita motsi don adadin maimaitawar da kuke so kafin ku canza zuwa ɗaya ƙafa.

Lajin Don yi Kettlebell Kafa ɗaya Deadlift

• ** Kiyaye Mahimmancin Mahimmancin ku ***: Wani maɓalli mai mahimmanci shine kiyaye tsokoki na tsakiya a duk lokacin motsa jiki. Wannan zai taimaka wajen daidaita jikin ku kuma ya hana ku rasa ma'auni. Hakanan zai taimaka wajen kare ƙananan baya daga damuwa.
• **Mayar da hankali akan Ma'auni ***: Kettlebell One Legged Deadlift ba kawai game da ƙarfi bane, har ma game da daidaito. Idan kun kasance sababbi ga motsa jiki

Kettlebell Kafa ɗaya Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Kafa ɗaya Deadlift?

Ee, masu farawa zasu iya yin aikin Kettlebell One Legged Deadlift motsa jiki. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don fahimtar tsari da fasaha mai dacewa, da kuma guje wa rauni. Kamar yadda yake tare da duk motsa jiki, yana da mahimmanci don dumama da wuri kuma a huce daga baya. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya halarta don ba da jagora. Idan an sami wani ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan don hana yiwuwar cutarwa.

Me ya sa ya wuce ga Kettlebell Kafa ɗaya Deadlift?

• Deadlift Kafa Daya Kettlebell Tare da Layi: Wannan bambancin ya haɗa da jere a saman motsi, yana ɗaukar baya da biceps tare da glutes da hamstrings.
• Kettlebell Single-Leg Deadlift tare da Rage Rage: Wannan bambancin yana ƙara haɓaka ta gefe a saman motsi, yana ƙalubalantar deltoids da tsokoki na baya.
• Kettlebell Legged One-Legged Deadlift to High Pull: A cikin wannan bambance-bambancen, kuna yin babban ja a saman motsi, wanda ke kaiwa saman baya, kafadu, da hannaye.
• Kettlebell Single-Leg Deadlift tare da Front Squat: Wannan bambance-bambancen yana ƙara squat na gaba bayan matattu, yana ƙara aiki akan quads da glutes yayin da yake ƙalubalantar

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

• Bulgarian Split Squats: Ta hanyar mai da hankali kan ƙafa ɗaya a lokaci ɗaya, kama da mataccen ƙafafu ɗaya, wannan motsa jiki yana haɓaka daidaituwa, daidaitawa, da ƙarfin ƙananan jiki na gefe ɗaya, yayin da yake shiga ƙungiyoyin tsoka iri ɗaya.
• Ƙafafun Ƙafa ɗaya: Wannan motsa jiki kuma yana mai da hankali kan ƙarfin ƙafar ƙafafu ɗaya kuma da farko yana kai hari ga glutes da hamstrings, kama da mataccen ƙafar ƙafa ɗaya, yana taimakawa wajen inganta kwanciyar hankali da daidaitawar tsoka.