Tarkon Bar Deadlift

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Akai na kwātā
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Tarkon Bar Deadlift

Bar Deadlift Trap Bar Deadlift shine motsa jiki mai ƙarfi wanda ke kaiwa ga tsokoki a cikin ƙananan baya, glutes, da hamstrings. Yana da manufa don duka masu farawa da masu ɗagawa na ci gaba kamar yadda yake haɓaka mafi kyawun tsari kuma yana rage haɗarin rauni idan aka kwatanta da matattu na gargajiya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙarfi, haɓaka matsayi, da ba da gudummawa ga aikin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Tarkon Bar Deadlift

• Lanƙwasa a kwatangwalo da gwiwoyi yayin da kuke riƙe baya madaidaiciya, sa'annan ku riƙe hannayen sandar tarko.
• Matsa cikin diddige ku kuma daidaita kwatangwalo da gwiwoyi don ɗaga sandar daga ƙasa, tabbatar da cewa bayanku ya kasance madaidaiciya kuma ainihin ku yana shiga.
• Da zarar kun isa cikakken matsayi, dakata na ɗan lokaci, sannan ku juya motsi ta hanyar lanƙwasa kwatangwalo da gwiwoyi don rage sandar baya zuwa ƙasa.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Tarkon Bar Deadlift

• **Kiyaye kashin baya na tsaka tsaki ***: Wannan yana da mahimmanci don amincin ku da tasirin motsa jiki. Ka guji zagaye bayanka ko wuce gona da iri. A maimakon haka, kiyaye bayanka a miƙe da madaidaiciya. Wannan kuma zai haɗa ainihin ku kuma ya kare ƙananan baya daga rauni.
• **Madaidaicin Riko ***: Rike hannayen sandar tarko da ƙarfi kuma tabbatar da tsawaita hannunka gabaɗaya. Ya kamata tafin hannunka su kasance suna fuskantar jikinka. Ka guji karkatar da wuyan hannu ko gwiwar hannu saboda hakan na iya haifar da rauni da rage tasirin motsa jiki.
• **Tsarin ɗagawa da kyau**: Fara ɗagawa ta hanyar tuƙi ta dugadugan ku da daidaita ƙafafunku. Kwayoyin ku da kafadu yakamata su tashi daidai gwargwado. Ka guji dagawa da baya ko

Tarkon Bar Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Tarkon Bar Deadlift?

Ee, masu farawa za su iya yin motsa jiki na Bar Deadlift Trap. A gaskiya ma, ana ba da shawarar ga masu farawa sau da yawa saboda ana ɗaukar shi mafi aminci da sauƙi don koyo fiye da na gargajiya na barbell. Zane na shingen tarko yana ba da damar samun madaidaiciyar matsayi wanda ya rage damuwa a kan ƙananan baya. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara da nauyi mai sauƙi don koyon sigar da ta dace kuma a hankali ƙara nauyi yayin da ƙarfi ya inganta. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki don kulawa da farko don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Tarkon Bar Deadlift?

• Bar Deadlift Bar Deadlift tare da Makada: Ta hanyar ƙara makada na juriya, zaku iya ƙara wahala da haɗa ƙarin ƙungiyoyin tsoka.
• Babban Handle Trap Bar Deadlift: Ana yin wannan bambancin tare da manyan hannaye na sandar tarko, rage kewayon motsi da sauƙaƙawa ga mutanen da ke da matsalolin motsi.
• Bar Deadlift Jump Trap Bar Deadlift Jump: Wannan bambancin fashewa yana haɗa ƙarfi da ƙarfi, yana mai da hankali kan filayen tsoka da sauri.
• Tarkon Bar Deadlift tare da Sarƙoƙi: Ta hanyar ƙara sarƙoƙi, nauyi yana ƙaruwa yayin da kuke ɗagawa, yana ba da ƙalubale na musamman da haɓaka ƙarfin ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Tarkon Bar Deadlift?

• Deadlift na Romanian ya cika Trap Bar Deadlift ta hanyar mai da hankali kan sarkar baya, musamman hamstrings da ƙananan baya, wanda ke taimakawa wajen haɓaka dabarun ɗagawa gaba ɗaya da kwanciyar hankali.
• Tafiya ta Farmer's Walk yana cike da Trap Bar Deadlift ta hanyar haɓaka ƙarfi da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da hana rauni yayin mutuwa.