Sumo Deadlift

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus, Tensor Fasciae Latae

Sakonni ga Sumo Deadlift

Sumo Deadlift shine motsa jiki mai ƙarfi wanda ke kaiwa ga ƙananan tsokoki na jiki ciki har da hamstrings, glutes, da quads, yayin da kuma ke aiki da asali da baya. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, waɗanda ke son haɓaka ƙarfinsu gabaɗaya, kwanciyar hankali, da ƙarfi. Haɗa Sumo Deadlifts a cikin tsarin motsa jiki na iya haɓaka aiki a cikin sauran ayyukan motsa jiki, haɓaka mafi kyawun matsayi, da taimako wajen rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Sumo Deadlift

• Lankwasa gwiwoyinku da kwatangwalo don runtse jikin ku kuma ku kama ƙwanƙwasa tare da riƙo na sama, hannaye kusa da faɗin kafada.
• Tsayar da kirjin ku sama da baya madaidaiciya, matsa ta cikin diddige don ɗaga barbell daga ƙasa, daidaita kafafu da kwatangwalo har sai kun kasance a cikin madaidaiciyar matsayi.
• Dakata na ɗan lokaci a saman, tabbatar da cewa kafaɗunku sun dawo kuma ainihin ku ya matse.
• Sannu a hankali saukar da barbell baya zuwa ƙasa ta hanyar lanƙwasa kwatangwalo da gwiwoyi, kiyaye madaidaiciyar baya da kiyaye sandar kusa da jikin ku cikin motsi.

Lajin Don yi Sumo Deadlift

• ** Kiyaye kashin baya na tsaka tsaki ***: Kuskuren gama gari shine zagaye baya, wanda zai iya haifar da rauni. Madadin haka, kiyaye bayanka madaidaiciya kuma ƙirjinka sama yayin motsi. Shiga jigon ku don taimakawa kiyaye wannan matsayi. Ya kamata kan ku ya bi layin dabi'a na kashin baya, don haka kada ku ɗaga wuyan ku zuwa sama.
• **Yi Amfani da Ƙafafunku, Ba Baya Ba**: Ba kamar matattu na al'ada ba, sumo deadlifts suna kaiwa ƙafafu fiye da na baya. Fitar da motsi daga kwatangwalo da ƙafafu, ba ƙananan baya ba. Yi la'akari da motsi kamar tura ƙasa daga gare ku maimakon ɗaga nauyi sama.

Sumo Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Sumo Deadlift?

Ee, masu farawa zasu iya yin aikin Sumo Deadlift. Koyaya, yana da mahimmanci a koyi tsari da dabara daidai don guje wa rauni. Ana ba da shawarar cewa masu farawa su fara da nauyi mai sauƙi don saba da motsi. Yayin da suke samun ƙarfi da amincewa, za su iya ƙara nauyi a hankali. Hakanan yana iya zama taimako don samun mai koyarwa na sirri ko gogaggen mai ɗagawa ya kula da farko don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Sumo Deadlift?

• Stiff-Legged Sumo Deadlift: Wannan sigar tana jaddada hamstrings da ƙananan baya, yayin da ƙafafu suka kasance a tsaye a cikin motsi.
• Single-Leg Sumo Deadlift: Ana yin wannan bambancin akan ƙafa ɗaya don inganta daidaituwa da ƙarfafa kowane gefen jiki daban-daban.
• Sumo Deadlift tare da Dumbbells: Maimakon barbell, wannan bambancin yana amfani da dumbbells kuma zai iya zama babban madadin ga waɗanda ke da ƙayyadaddun kayan aiki.
• Dakatar Sumo Deadlift: Wannan bambancin ya haɗa da tsayawa a ƙasan ɗagawa don ƙara lokacin tashin hankali da haɓaka ƙarfi.

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

• Gadar Glute wani motsa jiki ne na haɗin gwiwa yayin da yake mai da hankali kan tsokoki na gluteus da hamstrings, waɗanda ke da mahimmanci don yin Sumo Deadlifts tare da tsari mai kyau da iko.
• A ƙarshe, Kettlebell Swing na iya haɓaka aikin Sumo Deadlift ɗinku ta hanyar haɓaka ƙarfin hip ɗin fashewa da ƙarfafa ƙirar hinge, wanda shine motsi da ake amfani dashi a cikin matattu.