ʻO Dumbbell Pololei Leg Deadlift

• Ke kino: Kūpeke
• Kiko kā: Pālua hua ‘ōʻō.
• Nā iwi nui: Erector Spinae, Gluteus Maximus
• Nā iwi ʻelua: Hamstrings

Palapala Hoʻouna i ka ʻO Dumbbell Pololei Leg Deadlift

ʻO ka Dumbbell Straight Leg Deadlift kahi hana hoʻoikaika ikaika e hoʻopaʻa mua i nā ʻiʻo ma ke kua lalo, glutes, a me nā hamstrings. He koho maikaʻi loa ia no nā poʻe ma nā pae hoʻoikaika kino a pau e ʻimi nei e hoʻomaikaʻi i ko lākou kaulahao hope a hoʻonui i ke kūpaʻa kino holoʻokoʻa. Ma ka hoʻokomo ʻana i kēia hoʻomaʻamaʻa i kāu hana maʻamau, hiki iā ʻoe ke hoʻomaikaʻi i kāu hana haʻuki, hoʻomaikaʻi i ke kūlana, a hoʻemi i ka hopena o nā ʻeha hope.

Ke hana i ka: Hoʻouna Step-by-Step ʻO Dumbbell Pololei Leg Deadlift

• E hoʻopololei i kou kua a piʻo iki kou mau wāwae, e kulou mālie i ka pūhaka a hoʻohaʻahaʻa i nā dumbbells i ka honua.
• E hele a hiki i kou hiki ke hiki, akā e mālama pono i kou kua i pololei a ʻaʻole pōʻai.
• E hoʻomaha iki ma lalo o ka neʻe ʻana, a laila e hoʻokiʻekiʻe mālie i kou kino i ke kūlana kū, e hoʻokuʻi i kou pūhaka i mua a e ʻomi i kou mau ʻūhā i luna.
• E hana hou i ka neʻe ʻana no ka helu i makemake ʻia o ka hana hou ʻana, e mālama pono i ke ʻano kūpono a puni.

Nākōkua no ka hana ʻana ʻO Dumbbell Pololei Leg Deadlift

• ** Hōʻalo i ka hoʻonui ʻana i kou kua**: ʻO kahi kuhi hewa maʻamau i hana ʻia e ka poʻe ʻo ke pio ʻana i ko lākou kua ma luna o ka hāpai ʻana, hiki ke alakaʻi i nā ʻeha hope haʻahaʻa. Akā, e kālele ana i ka ʻomi ʻana i kou glutes a me ka hili ʻana i kou pelvis i mua e mālama i kahi kuamoʻo kū ʻole.
• **E hoʻomalu i nā kaumaha**: E ʻae i ka ʻae ʻana i nā dumbbells e hoʻomalu i kāu neʻe. He mea maʻalahi ke hoʻokuʻu iā lākou e huki koke iā ʻoe i lalo, akā hiki kēia i ka hōʻeha. Akā, e hoʻomalu i ka iho ʻana o nā paona, a pale aku

ʻO Dumbbell Pololei Leg Deadlift Nā Papahana No Nā

Hiki i nā mea hoʻomaka ke hana i ka ʻO Dumbbell Pololei Leg Deadlift?

ʻAe, hiki i nā poʻe hoʻomaka ke hana i ka hoʻomaʻamaʻa Dumbbell Straight Leg Deadlift. Eia nō naʻe, he mea nui e hoʻomaka me kahi paona māmā e hōʻoia i ke ʻano kūpono a pale i ka ʻeha. He mea maikaʻi nō hoʻi ka loaʻa ʻana o ka mea hoʻomaʻamaʻa a i ʻole kekahi kanaka akamai e hōʻike mua i ka hoʻomaʻamaʻa e hōʻoia i ka hoʻohana ʻia ʻana o ka ʻenehana kūpono. Hoʻoikaika kēia hoʻoikaika i ka hamstrings a me ke kua i lalo, no laila he mea nui e makaʻala e pale i ka ʻeha a i ʻole ka ʻeha.

He mea hāʻawi nui ʻia no ka ʻO Dumbbell Pololei Leg Deadlift?

• ʻO Dumbbell Romanian Deadlift: Ke nānā nei kēia ʻano hoʻololi i ka neʻe ʻana o ka ʻūhā, e kūlou iki nā wāwae a hoʻohaʻahaʻa i nā dumbbells kokoke i nā wāwae.
• Dumbbell Sumo Deadlift: Ma kēia ʻano hoʻololi, hoʻohana ʻoe i kahi kūlana ākea a paʻa i ka dumbbell me nā lima ʻelua ma waena o kou mau wāwae, e kuhikuhi ana i nā ʻūhā i loko a me nā ʻūhā.
• Dumbbell Deadlift with Row: Hoʻohui kēia ʻano hoʻololi i kahi ʻāpana kino o luna ma o ka hoʻokomo ʻana i kahi lālani ma ka piko o ka neʻe deadlift.
• ʻO Dumbbell Stiff Leg Deadlift: Ua like kēia ʻano like me ka deadlift wāwae pololei akā me nā wāwae pololei loa, e kau ana i ka manaʻo nui i ka hamstrings.

He aha nā mea hoʻoili maikaʲi no ka ʻO Dumbbell Pololei Leg Deadlift?

• Hoʻopili pū ʻo Glute Bridges i nā Dumbbell Straight Leg Deadlifts no ka mea ke kuhikuhi mua lākou i nā glutes a me nā hamstrings, e hoʻonui ai i ka ikaika o ke kaulahao hope i mea koʻikoʻi no ka hana ʻoi aku ka maikaʻi o nā deadlifts.
• ʻO Romanian Deadlifts kekahi mea hoʻohui maikaʻi loa no ka mea e kuhikuhi pono lākou i ka hamstrings a me ke kua i lalo, e like me ka Dumbbell Straight Leg Deadlifts, akā hoʻokomo pū lākou i nā ʻiʻo a me nā ʻiʻo o luna, e hāʻawi ana i kahi hoʻomaʻamaʻa piha.