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Smith Ib Leeg Deadlift

Exercise Profile

Nqeeb Ib hliCov ua koob moj.
Cov khoom sivKhoom Smith, qhaus xeeb.
Ib tej VajErector Spinae, Gluteus Maximus
Ib tej Vaj themHamstrings
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Smith Ib Leeg Deadlift

Smith One Leg Deadlift yog ib qho kev tawm dag zog zoo heev uas feem ntau tsom rau cov leeg nqaij, glutes, thiab sab nraub qaum, txhim kho tag nrho cov ceg thiab lub zog tseem ceeb. Nws yog qhov tsim nyog rau ob qho tib si pib thiab cov neeg nyiam kev noj qab haus huv zoo heev vim nws tuaj yeem hloov kho tau yooj yim kom haum rau tus neeg lub cev qoj ib ce, nrog rau kev siv lub tshuab Smith muab kev ruaj ntseg thiab kev txhawb nqa. Cov tib neeg yuav xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub txhawm rau txhim kho kev sib npaug, txhim kho cov leeg nqaij, thiab kev ua tau zoo dua hauv kev ua kis las thiab kev ua si txhua hnub.

Qhia txog: Lub thibkis Step-by-Step Smith Ib Leeg Deadlift

  • Sawv ntawm ib txhais ceg, cia peb hais qhov yog, thiab khoov koj lub hauv caug me ntsis thaum ncav tes thiab tuav lub bar nrog ob txhais tes.
  • Txo koj lub cev thiab nqa koj sab laug ceg tom qab koj, ua kom nws ncaj thiab nyob rau hauv txoj kab nrog koj lub cev, kom txog rau thaum ob qho tib si sib luag rau hauv pem teb, thaum lub bar nqis los ntawm lub tshuab.
  • Siv koj txhais ceg sab xis thawb koj lub cev rov qab mus rau qhov chaw pib, thaum txo koj txhais ceg rov qab rau hauv pem teb.
  • Rov ua cov lus tsa suab no rau qhov xav tau ntawm cov lus rov ua dua, tom qab ntawd hloov ob txhais ceg thiab ua tib yam nkaus rau tus lej sib npaug.

Nruab ntxaug ntawv Smith Ib Leeg Deadlift

  • Balance: Raws li qhov no yog ib qho kev tawm dag zog ib ceg, kev sib npaug yog qhov tseem ceeb. Sim ua kom koj qhov hnyav sib npaug ntawm cov ceg ua haujlwm. Tsis txhob leaning ntau dhau mus rau ib sab, uas yog ib qho yuam kev thiab tuaj yeem ua rau raug mob. Txhawm rau txhim kho koj qhov sib npaug, tsom mus rau qhov chaw ruaj khov nyob rau pem hauv ntej ntawm koj.
  • Controlled Movement: Ua qhov qoj ib ce nrog qeeb thiab tswj kev txav. Rushing los ntawm kev txav los yog siv lub zog los nqa qhov hnyav tuaj yeem ua rau daim ntawv tsis raug thiab muaj peev xwm raug mob.
  • Kev xaiv qhov hnyav: Pib nrog qhov hnyav dua kom ntseeg tau tias koj tuaj yeem ua qhov kev tawm dag zog nrog daim ntawv raug. Maj mam nce qhov hnyav raws li koj lub zog thiab

Smith Ib Leeg Deadlift FAQs

Tuaj nov cuag Smith Ib Leeg Deadlift?

Yog lawm, cov neeg pib tuaj yeem ua Smith One Leg Deadlift ce, tab sis nws yog ib qho tseem ceeb los xyuas kom meej daim ntawv thiab cov txheej txheem kom tsis txhob raug mob. Tej zaum nws yuav nyuaj rau cov neeg pib tshiab vim qhov sib npaug thiab lub zog xav tau. Nws raug pom zoo kom pib nrog qhov hnyav dua thiab maj mam nce ntxiv thaum lub zog thiab kev sib npaug txhim kho. Nws kuj tseem muaj txiaj ntsig zoo kom muaj tus kws qhia tus kheej lossis cov neeg ua haujlwm hauv gym-goer saib xyuas thawj zaug kom ntseeg tau tias qhov kev tawm dag zog ua haujlwm raug.

Yuav ua li cas kev sau ntawv tso? Smith Ib Leeg Deadlift?

  • Lub Kettlebell One Leg Deadlift: Hloov lub tshuab Smith, qhov kev hloov pauv no siv lub kettlebell, uas tuaj yeem pab txhim kho tuav lub zog thiab ruaj khov.
  • Lub Barbell One Leg Deadlift: Cov qauv no siv lub barbell, ntxiv qhov sib txawv ntawm qhov hnyav thiab sib npaug sib tw rau kev tawm dag zog.
  • Lub Resistance Band One Leg Deadlift: Qhov kev hloov pauv no suav nrog cov hlua tiv thaiv, uas tuaj yeem pab txhim kho cov leeg nqaij thiab nro thoob plaws hauv kev tawm dag zog.
  • Lub cev hnyav Ib Leeg Deadlift: Qhov kev tawm dag zog no tsis siv qhov hnyav ntxiv, tsom mus rau qhov sib npaug, daim ntawv, thiab kev tswj lub cev.

Yuav ntawm li cas kev caij kab mob los tso tso Smith Ib Leeg Deadlift?

  • Bulgarian Split Squats: Qhov kev tawm dag zog no tseem tsom rau cov leeg nqaij hauv lub cev, suav nrog glutes thiab hamstrings, muab kev ua haujlwm zoo sib xws uas tuaj yeem txhim kho cov txiaj ntsig ntawm Smith One Leg Deadlift.
  • Stability Ball Hamstring Curls: Qhov kev tawm dag zog no txhawb nqa Smith One Leg Deadlift los ntawm kev tsom mus rau cov leeg pob txha, cov leeg tseem ceeb tau ua haujlwm thaum lub sijhawm deadlift, thiab tseem cuam tshuam koj qhov nyiaj tshuav thiab kev ruaj ntseg tseem ceeb.

Cov ntawv cov tuam tsev muaj kev khiav Smith Ib Leeg Deadlift

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