Kettlebells Sumo Deadlift

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

Sakonni ga Kettlebells Sumo Deadlift

Kettlebell Sumo Deadlift shine cikakken motsa jiki wanda ke da alhakin ƙananan jiki, musamman glutes, hamstrings, da quads, yayin da yake shiga tsokoki na tsakiya da baya. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, suna ba da matakan ƙarfi daban-daban dangane da nauyin kettlebell da aka yi amfani da su. Mutane da yawa na iya zaɓar wannan motsa jiki don inganta ƙarfi, kwanciyar hankali, da sassauƙa, yayin da kuma haɓaka aikin su don ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Kettlebells Sumo Deadlift

• Lankwasawa gwiwoyi kuma ka tura kwatangwalo a baya yayin da kake ajiye bayanka kai tsaye don kaskantar da kanka kuma ka kama rike da kettlebell da hannaye biyu.
• Tsayar da zuciyar ku, matsa ta dugadugan ku don ɗaga kettlebell daga ƙasa, daidaita ƙafafunku kuma tsaye tsaye.
• Dakata na ɗan lokaci a saman motsin, tabbatar da cewa kafadu sun dawo kuma ƙirjin ku ya fita.
• Sannu a hankali saukar da kettlebell zuwa ƙasa ta hanyar lanƙwasa gwiwoyi da tura kwatangwalo baya, riƙe madaidaiciyar baya a cikin motsi. Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Kettlebells Sumo Deadlift

• ** Shiga Mahimmancin ku da Glutes**: Kafin ku ɗaga kettlebell, tabbatar da core da glutes ɗinku suna aiki. Wannan ba kawai yana taimakawa tare da ɗagawa ba amma yana kare ƙananan baya daga rauni. Kuskure na yau da kullun shine dagawa tare da baya maimakon kafafunku da glutes, wanda zai haifar da rauni.
• **Kiyaye Madaidaicin Baya ***: Yayin da kake ɗaga kararrawa, kiyaye bayanka madaidaiciya da ƙirjinka sama. Wannan yana taimakawa don tabbatar da cewa kuna amfani da ƙafafunku da glutes maimakon takurawa baya. Kuskuren gama gari shine zagaye baya yayin

Kettlebells Sumo Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebells Sumo Deadlift?

Ee, masu farawa zasu iya yin aikin Kettlebells Sumo Deadlift. Koyaya, yana da mahimmanci a fara da kettlebell mai sauƙi har sai kun sami daidai fom. Wannan motsa jiki hanya ce mai kyau don ƙaddamar da tsokoki a cikin ƙananan jikin ku, musamman ma glutes, hamstrings, da quads. Hakanan yana da amfani ga cibiya da baya. Kamar yadda yake tare da kowane sabon motsa jiki, ana ba da shawarar samun mai horarwa ko gogaggen mutum ya jagorance ku da farko don tabbatar da cewa kuna yin shi daidai da aminci.

Me ya sa ya wuce ga Kettlebells Sumo Deadlift?

• Biyu Kettlebell Sumo Deadlift: Wannan bambancin ya ƙunshi amfani da kettlebells guda biyu maimakon ɗaya, ƙara ƙarfi da ƙarfin da ake buƙata don yin aikin.
• Kettlebell Sumo Deadlift High Pull: A cikin wannan bambancin, zaku ja kettlebell har zuwa kirjin ku bayan matattu, wanda ke ƙara sashin jiki na sama zuwa motsa jiki.
• Kettlebell Sumo Deadlift tare da Squat: Wannan yana haɗuwa da sumo deadlift tare da squat, yana ƙaruwa da ƙarfi da aiki duka na sama da ƙasa.
• Kettlebell Sumo Deadlift tare da Jump: Bayan an ɗaga kettlebell, kuna yin tsalle, ƙara nau'in cardio a cikin motsa jiki da ƙara ƙarfi.

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

• Kettlebell Swings: Wannan babban motsa jiki ne na haɗin gwiwa kamar yadda ba wai kawai yana ƙarfafa sarkar baya ba (glutes, hamstrings, ƙananan baya) kamar Sumo Deadlift, amma kuma yana inganta lafiyar zuciya da bugun jini, wanda zai iya inganta aikin ku a cikin matattu.
• Tafiya Lunges: Tafiya lunges suna dacewa da Sumo Deadlift ta hanyar niyya ƙungiyoyin tsoka iri ɗaya (glutes, hamstrings, quads) amma a cikin ƙarin ƙarfi, hanya ɗaya, wanda zai iya taimakawa haɓaka daidaito, daidaitawa, da kuma dacewa da aikin gabaɗaya.