Kettlebell Sumo Deadlift

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Jirgin Tanko

Sakonni ga Kettlebell Sumo Deadlift

Kettlebell Sumo Deadlift babban motsa jiki ne mai matukar tasiri wanda ke kaiwa ga hamstrings, glutes, da ƙananan baya, yayin da kuma ke haɗa tushen ku da tsokoki na sama. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa ’yan wasa masu ci gaba, saboda daidaitawar ƙarfinsa dangane da nauyin kettlebell da aka yi amfani da shi. Mutane za su so yin wannan motsa jiki don inganta ƙarfin su gaba ɗaya, haɓaka motsin aiki, da haɓaka ƙimar su don ƙarin ƙona calories.

Yanayinta: tsammanin nuni a nuni Kettlebell Sumo Deadlift

• Lankwasawa gwiwoyi da kwatangwalo don runtse jikin ku kuma kama riƙon kettlebell da hannaye biyu, daidaita bayanku madaidaiciya da ƙirjin ku sama.
• Matsa ta dugadugan ku don ɗaga kettlebell daga ƙasa, daidaita ƙafafu da kwatangwalo har sai kun tsaya a tsaye, ajiye kettlebell kusa da jikin ku.
• Dakata a saman, sannan sannu a hankali rage kettlebell zuwa ƙasa ta hanyar lanƙwasa kwatangwalo da gwiwoyi, riƙe madaidaiciyar baya gaba ɗaya.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk tsawon don hana rauni.

Lajin Don yi Kettlebell Sumo Deadlift

• Shiga Mahimmancin ku: Wani kuskuren gama gari shine rashin shigar da ainihin tsokoki. Kafin ka ɗaga kettlebell, ƙara maƙarƙashiya kuma ka sa su tsunduma cikin aikin. Wannan ba kawai yana taimakawa wajen kare ƙananan baya ba, amma yana taimakawa wajen samar da wutar lantarki don ɗagawa.
• Sannu a hankali da kwanciyar hankali: Kada ku yi gaggawar motsa jiki. Ci gaba da motsi a hankali da sarrafawa duka yayin ɗagawa da rage kettlebell. Motsa jiki na iya haifar da rauni.
• Kiyaye Kirji: Kuskure na gama gari shine zagaye baya da sauke ƙirji. Maimakon haka, ajiye kirjinka sama da kafadu baya. Wannan zai taimaka wajen kula da tsaka-tsakin kashin baya da kuma rage

Kettlebell Sumo Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Sumo Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Kettlebell Sumo Deadlift. Yana da babban motsa jiki don ƙarfafa ƙananan jiki, musamman glutes, hamstrings, da quads. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya kula da aikin don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Kettlebell Sumo Deadlift?

• Kettlebell Sumo Deadlift Mai Kafa Daya-Kafa: Wannan sigar tana buƙatar ku daidaita ƙafa ɗaya yayin aiwatar da matattu, haɓaka kwanciyar hankali da ƙarfin asali.
• Biyu Kettlebell Sumo Deadlift: A cikin wannan bambancin, kuna amfani da kettlebells biyu maimakon ɗaya, ƙara ƙarfi da ƙarfin da ake buƙata.
• Kettlebell Sumo Deadlift tare da Squat: Bayan matattu, kuna ƙara motsi na squat, haɗa motsa jiki biyu masu ƙarfi a cikin ɗayan.
• Kettlebell Sumo Deadlift tare da Jump: Wannan ya haɗa da ƙara tsalle a ƙarshen motsi na sama, haɓaka ƙalubalen zuciya da bugun jini.

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

• Kettlebell Swings: Waɗannan cikakkun bayanai ne saboda sun haɗa da irin wannan motsi na hip-hinge zuwa sumo deadlift, inganta ƙarfin fashewar ku da ƙarfafa sarkar ku ta baya, wanda ke da mahimmanci ga lokacin ɗagawa na matattu.
• Matattu na Romanian: Waɗannan darussan sun dace da Kettlebell Sumo Deadlift ta hanyar mai da hankali kan hamstrings da ƙananan baya, samar da ƙarin aikin motsa jiki don tsokar sarƙoƙi na baya, wanda zai taimaka haɓaka tsarin ku na mutuwa gabaɗaya da aiki.