Sumo Deadlift - Ƙarshen matsayi

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Sumo Deadlift - Ƙarshen matsayi

Sumo Deadlift - Ƙarshen matsayi wani motsa jiki ne mai ƙarfi wanda ke da alhakin glutes, ƙwanƙwasa, da ƙananan baya, yayin da kuma ke shiga jiki da na sama. Kyakkyawan zaɓi ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda zai iya taimakawa wajen inganta ƙarfi, sassauci, da tsarin jiki gaba ɗaya. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka aikin haɓaka ƙarfin su, haɓaka ƙimar su na rayuwa, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Sumo Deadlift - Ƙarshen matsayi

• Lankwasa gwiwoyinku da kwatangwalo don rage jikin ku kuma ku kama kararrawa da hannaye biyu, tabbatar da cewa kamawarku ya dan kasa da fadin kafada.
• Matsa ta dugadugan ku don ɗaga barbell daga ƙasa, daidaita ƙafafunku da kwatangwalo har sai jikinku ya miƙe sosai.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa kafadu sun dawo kuma kirjin ku ya fita, yana riƙe da tsaka tsaki.
• A ƙarshe, a hankali runtse barbell ɗin baya zuwa ƙasa ta hanyar lanƙwasa kwatangwalo da gwiwoyi, kammala Sumo Deadlift - End pose.

Lajin Don yi Sumo Deadlift - Ƙarshen matsayi

• Matsayin Da Ya dace: Ƙafafunku ya kamata su kasance mafi faɗi fiye da faɗin kafada, tare da nuna yatsun ƙafa kaɗan a waje. Wannan ya bambanta da na al'ada deadlift inda ƙafa ke da nisa na hip-nisa. Kuskure na yau da kullun shine rashin saita ƙafafu sosai, wanda zai iya iyakance tasirin motsa jiki da yuwuwar cutar da tsokoki.
• Riko: Ya kamata a sanya hannuwanku a cikin kafafunku, kuna kama sandar da hannaye biyu. Tabbatar cewa rikon ku ya yi ƙarfi, amma ku guje wa riko da yawa saboda yana iya haifar da tashin hankali mara amfani a hannu da kafadu.
• Dagowa da Ragewa: Lokacin ɗaga sandar, tuƙi ta dugadugan ku kuma yi amfani da kwatangwalo da ƙafafu don kunna motsi. Ka guji ja da baya ko hannunka. Lokacin saukar da mashaya,

Sumo Deadlift - Ƙarshen matsayi Tambayoyin Masu Nuna

Shi beginners za su iya Sumo Deadlift - Ƙarshen matsayi?

Ee, masu farawa zasu iya yin Sumo Deadlift - Ƙarshen motsa jiki. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya kula da aikin don tabbatar da an yi shi daidai. Sumo Deadlift yana hari ga glutes, hamstrings, da ƙananan tsokoki na baya, yana mai da shi babban motsa jiki na jiki.

Me ya sa ya wuce ga Sumo Deadlift - Ƙarshen matsayi?

• Sumo Deadlift High Pull: Wannan bambance-bambancen ya haɗa da jan ƙwanƙwasa har zuwa matakin ƙirjin ku a ƙarshen ɗagawa, ƙara shigar da babban jikin ku.
• Sumo Deadlift tare da Kettlebells: Wannan bambancin yana amfani da kettlebells maimakon barbell, wanda zai iya ba da kalubale daban-daban kuma ya shiga tsokoki daban-daban.
• Sumo Deadlift tare da Resistance Makada: A cikin wannan bambance-bambancen, kuna haɗa makada na juriya zuwa barbell, ƙara wahala yayin da kuke ɗagawa da rage nauyi.
• Sumo Deadlift tare da Sarƙoƙi: Wannan bambancin ya haɗa da haɗa sarƙoƙi zuwa sandal, wanda ke ƙara nauyi yayin da kuke ɗaga shi daga ƙasa, yana ba da ƙalubale na musamman ga tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Sumo Deadlift - Ƙarshen matsayi?

• Hip Thrusts: Wannan motsa jiki yana cike da Sumo Deadlift - Ƙarshen tsayawa kamar yadda ya fi mayar da hankali ga glutes da hamstrings, yana taimakawa wajen haɓaka ƙarfin ƙarfin hip da ƙarfi, waɗanda ke da mahimmanci ga lokacin tashin ƙarshe na matattu.
• Kettlebell Swings: Kettlebell swings yana taimakawa wajen inganta tsarin motsi na hip hinge, wanda shine maɓalli mai mahimmanci na Sumo Deadlift - Ƙarshen matsayi, yayin da yake ƙarfafa ƙarfi a cikin tsokoki na baya, ciki har da glutes da hamstrings.