Lever Deadlift

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Lever Deadlift

The Lever Deadlift motsa jiki ne mai ƙarfi wanda ke kaiwa ga ƙananan baya, glutes, da hamstrings, yayin da kuma ke shiga jiki da na sama. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda juriya mai daidaitacce na injin lefa. Mutane na iya so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don inganta yanayin su, haɓaka ƙarfin jiki gabaɗaya, da haɓaka aikin motsa jiki wanda ke taimakawa cikin ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Lever Deadlift

• Tsaya daidai gwargwado tare da fadin kafada da ƙafafu, lanƙwasa a kwatangwalo da gwiwoyi don kama ƙarshen barbell.
• Tare da madaidaicin baya, ƙirji sama, da core shiga, ɗaga barbell ta hanyar daidaita kwatangwalo da gwiwoyi, kiyaye sandar kusa da jikin ku.
• Da zarar kun tsaya tsaye, dakata na ɗan lokaci kafin a rage girman barbell ɗin a hankali zuwa matsayin farawa, kiyaye iko a cikin motsi.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye fom ɗin ku daidai gaba ɗaya.

Lajin Don yi Lever Deadlift

• **A guji wuce gona da iri**: Kuskure na yau da kullun shine wuce bayan baya da wuya yayin dagawa. Wannan na iya haifar da damuwa da rauni. Koyaushe kiyaye wuyan ku a layi tare da kashin baya, kuma ku ɗaga da ƙafafu da kwatangwalo, ba bayan ku ba.
• **Motsi Mai Sarrafawa**: Kar a yi gaggawar motsi. Mutuwar liba ya kamata ya kasance a hankali, motsi mai sarrafawa. Rage lefi a hankali, sannan yi amfani da kwatangwalo da kafafun ku don matsawa baya zuwa wurin farawa. Wannan zai taimaka wajen shiga daidai tsokoki da kuma hana rauni.
• ** Numfashi

Lever Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Lever Deadlift?

Ee, masu farawa zasu iya yin aikin Lever Deadlift, amma yana da mahimmanci a yi shi daidai don guje wa rauni. Ana ba da shawarar farawa da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfi da tsari suka inganta. Idan za ta yiwu, yana da fa'ida a sami ƙwararrun ƙwararrun motsa jiki ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da dabarar da ta dace.

Me ya sa ya wuce ga Lever Deadlift?

• Lever Romanian Deadlift ya fi mai da hankali kan ƙwanƙwasa da ƙuƙumma ta hanyar kiyaye ƙafafu a tsaye yayin ɗagawa.
• Lever Sumo Deadlift wani bambanci ne inda ƙafafu suke a matsayi faɗi fiye da faɗin kafada, suna niyya ga cinyoyin ciki da glutes.
• Lever Stiff-Leg Deadlift wani bambanci ne wanda ke jaddada hamstrings da ƙananan baya, yana kiyaye ƙafafu kusan gaba ɗaya a cikin ɗagawa.
• The Lever Deadlift to Row bambance-bambancen fili ne wanda ya haɗu da matattu tare da motsi na motsa jiki, yana aiki duka biyun ƙasa da na sama.

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

• Layin Barbell babban motsa jiki ne mai dacewa ga Lever Deadlift yayin da yake kai hari ga tsokoki na baya na sama, yana ƙarfafa ikon jiki don kiyaye ƙarfi, kwanciyar hankali a lokacin mutuwa.
• Deadlift na Romanian ya cika Lever Deadlift ta hanyar mai da hankali kan hamstrings da ƙananan baya, waɗanda ke da mahimmancin tsokoki da ake amfani da su a cikin motsi na mutuwa, kuma yana taimakawa wajen inganta motsi na hip da sassauci, dukansu suna da mahimmanci don yin matattu a cikin aminci da inganci.