Madaidaicin Kafar Deadlift

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Erector Spinae, Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gluteus Maximus

Sakonni ga Madaidaicin Kafar Deadlift

Madaidaicin Ƙafar Deadlift wani motsa jiki ne mai matukar tasiri wanda ke kaiwa hamstrings, glutes, da ƙananan baya, yana ba da gudummawa ga sarkar baya mai ƙarfi. Yana da kyau duka biyun masu farawa da masu sha'awar motsa jiki na ci gaba saboda girman sa a cikin nauyi da ƙarfi. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don fa'idodinsa wajen haɓaka matsayi, haɓaka wasan motsa jiki, da rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Madaidaicin Kafar Deadlift

• Tsayawa gwiwoyi kadan kadan, lanƙwasa a hip ɗin ku, rage ƙwanƙolin ku har sai ya kusan kusan daidai da ƙasa yayin kiyaye ma'aunin nauyi kusa da jikin ku.
• Dakata na ɗan lokaci a cikin wannan matsayi, tabbatar da cewa bayanka madaidaiciya kuma ba zagaye ba.
• Matsa jikin ku zuwa matsayi na farawa, ƙaddamar da kwatangwalo a gaba da matsi da glutes a saman motsi.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye zuciyar ku da mayar da kai tsaye cikin motsi.

Lajin Don yi Madaidaicin Kafar Deadlift

• Sarrafa motsin ku: Guji kuskuren yin gaggawar motsa jiki ko amfani da hanzari don ɗagawa ko rage nauyi. Madaidaicin mataccen ƙafar ƙafa yana buƙatar sarrafawa, motsi da gangan. Rage sandar a hankali, ajiye shi kusa da kafafunku, kuma ku ɗaga shi tare da santsi, tsayayyen motsi.
• Yi amfani da Nauyin Dama: Yin amfani da nauyi mai yawa zai iya yin sulhu da nau'in ku kuma yana ƙara haɗarin rauni. Fara da nauyi mai sauƙi kuma mai da hankali kan ƙwarewar fasaha kafin ƙara nauyi a hankali.
• Ka Kiyaye Ƙafafunka kaɗan: Duk da sunan, kada ƙafafunka su kasance madaidaiciya a cikin wannan darasi. Ci gaba da ɗan lanƙwasa a cikin gwiwoyi don hana damuwa a ƙananan baya da

Madaidaicin Kafar Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Madaidaicin Kafar Deadlift?

Ee, masu farawa za su iya yin motsa jiki Madaidaicin Ƙafar Deadlift. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan tsari da fasaha don guje wa rauni. Hakanan ana ba da shawarar samun mai horarwa ko gogaggen mutum mai jagora ta hanyar don tabbatar da aikin ya yi daidai.

Me ya sa ya wuce ga Madaidaicin Kafar Deadlift?

• Dumbbell madaidaiciya Leg Deadlift: Wannan bambancin yana amfani da dumbbells maimakon barbell, yana ba da damar mafi girman kewayon motsi da haɓaka ƙarfin hannu ɗaya.
• Mutuwar Ƙafar Madaidaici mai faɗi: Ta hanyar faɗaɗa matsayin ku, zaku iya kai hari ga tsokoki daban-daban, musamman cinyoyin ciki da ɗigon ruwa.
• Stiff-Leg Deadlift: Wannan yayi kama da madaidaiciyar madaidaiciyar kafa, amma tare da ɗan lanƙwasa a cikin gwiwoyi, yana ba da damar zurfafa shimfiɗa a cikin hamstrings.
• Deadlift na Romanian: Wannan bambancin yana farawa tare da barbell a matakin hip kuma yana mai da hankali kan jingina a kwatangwalo, ajiye sandar kusa da jiki, da kuma kula da dan kadan a cikin gwiwoyi a cikin motsi.

Me suna da abin da ya sanya ɗaukehawa ga Madaidaicin Kafar Deadlift?

• Gadar Glute wani motsa jiki ne mai fa'ida wanda ke haɗuwa da kyau tare da Matattu Leg Leg, yana mai da hankali kan glutes da hamstrings, wanda zai iya taimakawa haɓaka motsin hip da ƙarfafa ƙananan baya, yana taimakawa wajen aiwatar da kisa.
• Har ila yau, Deadlift na Romanian ya cika Ƙafar Ƙaƙƙarfan Ƙaƙƙarfan Ƙaƙwalwar Ƙafa ta hanyar jaddada tsokoki na baya, ciki har da glutes, hamstrings, da ƙananan baya, amma tare da fasaha daban-daban da kewayon motsi, yana taimakawa wajen haɓaka ƙarfin gabaɗaya da sassauci.