Tarkon Bar Rarraba Matsayi RDL

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Akai na kwātā
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gastrocnemius, Hamstrings, Soleus

Sakonni ga Tarkon Bar Rarraba Matsayi RDL

Trap Bar Split Stance RDL shine ingantaccen motsa jiki na jiki wanda ke kaiwa hamstrings, glutes, da ƙananan baya, haɓaka ƙarfi, daidaito, da kwanciyar hankali. Wannan aikin yana da kyau ga 'yan wasa da masu sha'awar motsa jiki waɗanda suke so su inganta aikin su a wasanni ko ayyukan yau da kullum waɗanda ke buƙatar ƙananan ƙarfin jiki da kwanciyar hankali. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, mutane za su iya amfana daga ingantaccen matsayi, rage haɗarin rauni, da haɓaka aikin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Tarkon Bar Rarraba Matsayi RDL

• Lanƙwasa a kwatangwalo da gwiwoyi don runtse jikin ku kuma kama hannayen sandar tarko, kiyaye bayanku madaidaiciya da ƙirjin ku sama.
• Tura ta diddigin ƙafar gaban ku kuma daidaita kwatangwalo da gwiwoyi don ɗaga sandar tarko daga ƙasa, ajiye sandar kusa da jikin ku.
• Rage mashaya baya ta hanyar lanƙwasa a kwatangwalo da gwiwoyi, kiyaye bayanku madaidaiciya da ƙirjin ku sama.
• Maimaita motsa jiki don adadin da ake so na maimaitawa kafin canzawa zuwa ɗayan kafa.

Lajin Don yi Tarkon Bar Rarraba Matsayi RDL

• Motsi Mai Sarrafa: Ya kamata a yi wannan motsa jiki a hankali da sarrafawa. Yayin da kuke runtse sandar, tura kwatangwalo a baya yayin da kuke ci gaba da ɗan lanƙwasa gwiwa. Ka guji kuskuren gama gari na yin gaggawar motsi ko yin amfani da ƙarfi don ɗaga sandar, saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Shiga Mahimmanci: Tabbatar da shigar da jigon ku a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kare ƙananan baya ba, amma har ma yana haɓaka tasirin aikin. Kuskuren gama gari shine sakaci da ainihin,

Tarkon Bar Rarraba Matsayi RDL Tambayoyin Masu Nuna

Shi beginners za su iya Tarkon Bar Rarraba Matsayi RDL?

Ee, masu farawa za su iya yin motsa jiki na Trap Bar Split Stance RDL. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Wannan motsa jiki yana da kyau don ƙarfafa ƙarfi a cikin hamstrings, glutes, da ƙananan baya. Hakanan hanya ce mai kyau don inganta daidaito da kwanciyar hankali. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata suyi la'akari da samun jagora daga ƙwararrun ƙwararru don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Tarkon Bar Rarraba Matsayi RDL?

• Bar Bar RDL tare da Taɓan Yatsan ƙafa: Wannan bambancin yana ƙara ɗan yatsan ƙafa a ƙarshen motsi don ƙara ƙalubalantar daidaito da daidaitawa.
• Tarkon Bar RDL tare da Knee Drive: Bayan motsi na hinge, fitar da ƙafar da ba ta aiki zuwa ga ƙirji, shigar da cibiya da sassauƙan hip.
• Tarkon Bar RDL tare da Ƙafar Ƙafar Ƙafa: Maimakon tuƙin gwiwa, ɗaga ƙafar da ba ta aiki zuwa gefe bayan motsi na hinge, yana niyya ga masu sacewa da glutes.
• Bar Bar RDL tare da Jump: Ƙara nau'in plyometric ta tsalle a saman motsi, ƙara ƙarfi da fashewa.

Me suna da abin da ya sanya ɗaukehawa ga Tarkon Bar Rarraba Matsayi RDL?

• Ƙafa ɗaya na Ƙafa ɗaya kuma yana haɓaka Trap Bar Split Stance RDL yayin da dukansu biyu ke mayar da hankali kan motsi na gefe, wanda zai iya taimakawa wajen magance rashin daidaituwar tsoka, inganta kwanciyar hankali, da ƙara ƙarfin hamstring da glute ƙarfi.
• Glute Bridges na iya zama ƙari mai mahimmanci ga Trap Bar Split Stance RDL saboda suna keɓance musamman ga glutes, rukunin tsoka na farko da ake amfani da su a cikin RDLs, kuma suna taimakawa haɓaka motsin hip da kwanciyar hankali, wanda ke da mahimmanci don kyakkyawan tsari da rigakafin rauni a cikin bambance-bambancen mutuwa. .