Romanian Deadlift

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Gluteus Maximus, Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Quadriceps, Soleus

Sakonni ga Romanian Deadlift

Deadlift na Romanian motsa jiki ne mai ƙarfi mai ƙarfi wanda ke kaiwa ga tsokoki na ƙananan baya, glutes, da hamstrings. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da ƙarfin mutum da matakan fasaha. Mutane za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun saboda ikonsa na inganta ƙarfin gabaɗaya, haɓaka ma'anar tsoka, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Romanian Deadlift

• Tsaya baya madaidaiciya da kafadu a baya yayin da kuka fara lanƙwasa a kwatangwalo, kuna tura su baya yayin da kuke runtse barbell tare da gaban kafafunku.
• Ci gaba da runtse barbell har sai ya kai matakin tsakiyar shin, ko kuma har sai kun ji shimfiɗa a cikin hamstrings, tabbatar da kiyaye barbell kusa da jikin ku a duk lokacin motsi.
• Bayan kai wannan matsayi, dakata na ɗan lokaci, sa'an nan kuma a hankali juya motsi ta hanyar motsa hips ɗinka gaba da tsayawa a baya har zuwa matsayi na farawa, matsi da glutes a saman.
• Ka tuna ka ci gaba da kasancewa tare da bayanka a tsaye a duk tsawon lokacin motsa jiki don kauce wa rauni.

Lajin Don yi Romanian Deadlift

• ** Kiyaye kashin baya na tsaka tsaki ***: Kuskure ɗaya na gama gari shine kewaya baya yayin motsi, wanda zai haifar da rauni. Madadin haka, kiyaye bayanku madaidaiciya kuma jigon ku ya tsunduma cikin motsa jiki. Ya kamata kafadunku su kasance baya da ƙasa, ba ƙugiya ba.
• ** Hinge at Hips ***: Deadlift na Romanian motsi ne na hip-hinge, ma'ana aikin ya fito ne daga lankwasa a hips, ba kugu ba. Tura kwatangwalo da baya yayin da kuke saukar da ma'aunin nauyi zuwa ƙasa, ajiye su kusa da ƙafafunku don guje wa ƙulla bayan baya.
• **Kada Ku Kulle Gwiwowinku ***: Wani kuskuren da aka saba yi shine kulle gwiwa yayin motsa jiki. Naku

Romanian Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Romanian Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Deadlift na Romania, amma yana da mahimmanci a fara da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da taimako don samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsi da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane sabon motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri.

Me ya sa ya wuce ga Romanian Deadlift?

• Dumbbell Romanian Deadlift: Maimakon yin amfani da barbell, wannan bambancin yana amfani da dumbbells, yana ba da damar mafi yawan motsi da kuma ƙaddamar da ƙungiyoyin tsoka daban-daban.
• Deadlift na Romanian Banded: Wannan bambancin ya haɗa da ƙungiyar juriya, wanda ke ƙara ƙarin matakin ƙalubale kuma yana taimakawa shiga glutes da hamstrings yadda ya kamata.
• Deficit Romanian Deadlift: Don wannan bambancin, kuna tsaye a kan dandamali mai tasowa, wanda ke ƙara yawan motsi kuma yana ƙarfafa shimfidawa da haɗin gwiwa na hamstrings.
• Trap Bar Romanian Deadlift: Wannan bambancin yana amfani da sandar tarko maimakon madaidaicin barbell, wanda zai iya zama sauƙi a kan ƙananan baya kuma yana ba da izinin riko mai tsaka tsaki.

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

• Hip Thrusts kuma yana ba da gudummawar Matattu na Romanian yayin da suke mai da hankali kan glutes da hamstrings, ƙungiyoyin tsoka iri ɗaya waɗanda aka yi niyya ta mutuwa, wanda zai iya taimakawa haɓaka ƙarfin hip da haɓaka aikin mutuwa.
• Good Mornings wani karin motsa jiki ne yayin da suke kwaikwayon motsin hip hinge na Romanian Deadlift, wanda ke taimakawa wajen ƙarfafa ƙananan baya da ƙwanƙwasa, inganta tsarin gaba ɗaya da ingancin matattu.