Smith Stiff Legged Deadlift

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting

Sakonni ga Smith Stiff Legged Deadlift

The Smith Stiff Legged Deadlift motsa jiki ne mai ƙarfi wanda ke kaiwa ga hamstrings, glutes, da ƙananan baya, haɓaka haɓakar tsoka da haɓaka ƙarfin jiki gabaɗaya. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane na iya zaɓar su haɗa wannan motsa jiki a cikin al'amuransu na yau da kullum ba kawai don amfanin jiki ba, amma har ma don yiwuwar inganta yanayin da kuma rage haɗarin rauni na baya.

Yanayinta: tsammanin nuni a nuni Smith Stiff Legged Deadlift

• Ɗauki sandar tare da riƙon hannu, hannaye suma da faɗin kafaɗa, sa'an nan kuma buɗe sandar ta juya shi, kuma ku tsaya cikakke.
• Tsayar da gwiwoyi kadan kadan kuma baya madaidaiciya, tanƙwara a kwatangwalo kuma rage sandar tare da gaban ƙafafunku gwargwadon yadda sassaucinku ya ba da damar.
• Dakata na ɗan lokaci a ƙasan motsi, sannan tura hips ɗin ku gaba kuma ku tsaya a baya har zuwa matsayin farawa, kiyaye bayanku madaidaiciya da amfani da glutes da hamstrings don ɗaga nauyi.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye tsari daidai a duk lokacin aikin.

Lajin Don yi Smith Stiff Legged Deadlift

• Warm Up: Kafin fara motsa jiki, yana da mahimmanci don dumama tsokoki don guje wa rauni. Wannan na iya ƙunsar wasu motsin zuciya mai haske, kamar gudu ko keke, ko yin wasu ƙananan ɗagawa kafin matsawa kan mafi nauyi.
• Ƙaruwa a hankali a Nauyi: Kada a fara da nauyi mai nauyi. Fara da ƙaramin nauyi don tabbatar da cewa kuna da tsari daidai kuma a hankali ƙara yayin da kuke samun kwanciyar hankali tare da motsa jiki. Wannan yana taimakawa wajen hana raunin da zai iya faruwa daga ɗaga nauyi mai nauyi.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. The Smith Stiff Legged Deadlift ya kamata a yi shi a hankali

Smith Stiff Legged Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Smith Stiff Legged Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Smith Stiff Legged Deadlift. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi don amfani da motsi kuma don tabbatar da tsari mai kyau. Wannan motsa jiki yana hari ga hamstrings da ƙananan baya, don haka yana da mahimmanci don kula da baya madaidaiciya kuma ku guje wa zagaye a kafadu don hana rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya kula da ƴan zama na farko don tabbatar da ana yin aikin daidai.

Me ya sa ya wuce ga Smith Stiff Legged Deadlift?

• Sumo Deadlift wani bambance-bambance ne, wanda ke da tsayin daka da hannaye da aka sanya a cikin ƙafafu, wanda ke kaiwa ga glutes da hamstrings sosai.
• Ƙafar Ƙafar Ƙafar Deadlift wani nau'i ne na gefe wanda ba wai kawai yana aiki da hamstrings da glutes ba, amma har ma yana ƙalubalanci daidaito da kwanciyar hankali.
• Bar Deadlift na Trap wani bambanci ne ta amfani da tarko ko mashaya hex wanda ke ba da damar ƙarin matsayi mai tsayi, yana rage damuwa a kan ƙananan baya.
• Deficit Deadlift shine bambancin inda mai ɗagawa ya tsaya a kan wani wuri mai tsayi, yana ƙara yawan motsi da ƙarfafa aikin akan hamstrings da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Smith Stiff Legged Deadlift?

• Matattu na Romanian: Kamar Smith Stiff Legged Deadlifts, Matattu na Romanian kuma suna mayar da hankali kan sarkar baya, musamman hamstrings da glutes, amma suna ba da izinin motsi mafi girma kuma suna iya taimakawa wajen inganta sassauci da daidaituwa.
• Safiya mai kyau: Wannan motsa jiki kuma yana hari ga hamstrings da ƙananan baya, kama da Smith Stiff Legged Deadlifts, amma kuma yana ɗaukar ainihin, yana mai da shi kyakkyawan motsa jiki na gaba don ƙarfi da kwanciyar hankali.