Lever Deadlift

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Kayayyakin kayan aiki

Sakonni ga Lever Deadlift

Lever Deadlift shine ingantaccen motsa jiki mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da glutes, hamstrings, da ƙananan baya. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda yana ba da ƙananan haɗari na rauni saboda motsi mai sarrafawa. Mutane da yawa na iya zaɓar haɗa Lever Deadlift a cikin ayyukan motsa jiki don haɓaka ƙarfin jiki gabaɗaya, haɓaka matsayi, da haɓaka aikin motsa jiki.

Yanayinta: tsammanin nuni a nuni Lever Deadlift

• Tsaya tare da ƙafafu da faɗin kafada, lanƙwasa a kwatangwalo da gwiwoyi, sannan ku kama sandar da hannaye biyu, tafukan suna fuskantar jikin ku.
• Tsayawa baya madaidaiciya, tura ta cikin diddige don tsayawa tsaye, ɗaga sandar lever yayin da kuke yin haka. Tabbatar kiyaye hannayenka madaidaiciya da lever kusa da jikinka a duk lokacin motsi.
• Da zarar kun tsaya tsayin daka, dakata na ɗan lokaci, sannan sannu a hankali rage lever ɗin baya zuwa wurin farawa, kiyaye iko a duk faɗin.
• Maimaita wannan tsari don adadin maimaitawa da ake so, tabbatar da kiyaye sigar ku daidai da sarrafa motsinku.

Lajin Don yi Lever Deadlift

• **Madaidaicin Form**: Kunna a kugu da guiwa don kama ledar, ku miƙe bayanki da ƙirjinki sama. Yayin da kake ɗagawa, tura ta cikin diddige ka kuma ajiye lefa kusa da jikinka. Tabbatar cewa kwatangwalo da kafadu sun tashi daidai gwargwado. Ka guji zagaye bayanka ko ɗagawa tare da ƙananan baya, saboda waɗannan kurakurai ne na yau da kullun waɗanda zasu iya haifar da mummunan rauni.
• **Motsi Mai Sarrafawa**: Ya kamata a yi mataccen lever a hankali a hankali. Ka guje wa motsi ko motsin gaggawa, wanda zai iya raunana tsokoki da haɗin gwiwa. Madadin haka, mayar da hankali kan kiyaye iko a cikin duka motsi, duka lokacin ɗagawa da rage nauyi.

Lever Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Lever Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Lever Deadlift, amma yana da mahimmanci don farawa da ma'aunin nauyi ko ma mashaya kawai don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen mai ɗagawa ya jagoranci mai farawa ta hanyar motsa jiki da farko. The Lever Deadlift yana hari kan ƙananan baya, glutes, da hamstrings, kuma babban motsa jiki ne don haɗawa cikin tsarin horo na ƙarfi. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don kiyaye tsari mai kyau a duk lokacin motsi don guje wa rauni.

Me ya sa ya wuce ga Lever Deadlift?

• The Lever Romanian Deadlift wani sigar ce da ke jaddada hamstrings da glutes, tare da ɗan lanƙwasa a gwiwoyi.
• Lever Stiff-Leg Deadlift wani bambanci ne inda kafafu suka tsaya a mike, suna kara mikewa da aiki akan hamstrings.
• Lever Sumo Deadlift wani nau'i ne na daban-daban game da mutuwa na gargajiya, tare da matsayi mai fadi da nauyin da ke tsakanin kafafu.
• Lever Trap-Bar Deadlift wani bambanci ne wanda ke amfani da sandar tarko, yana ba da izinin riko mai tsaka tsaki da ƙarancin damuwa a ƙasan baya.

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

• The Barbell Hip Thrust wani motsa jiki ne wanda ya dace da Lever Deadlift, kamar yadda ya ke kaiwa ga glutes da hamstrings, yana taimakawa wajen ƙarfafa waɗannan tsokoki da inganta haɓakar hip, wanda ke da mahimmanci ga tasiri mai mahimmanci.
• A ƙarshe, Deadlift na Romanian kuma na iya haɗawa da Lever Deadlift, yayin da yake mai da hankali kan sarkar baya, musamman ƙwanƙwasa da ƙananan baya, waɗanda mahimman tsokoki ne da ake amfani da su a cikin motsi na mutuwa.