Barbell Stiff Legged Deadlift

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Erector Spinae, Gluteus Maximus
• Amashwa eqhapho: Hamstrings

Ukuxhumana kwe Barbell Stiff Legged Deadlift

The Barbell Stiff Legged Deadlift ndi masewera olimbitsa thupi amphamvu omwe amayang'ana pa hamstrings, glutes, ndi m'munsi kumbuyo, kulimbikitsa kukula kwa minofu ndi kulimbikitsa mphamvu za thupi lonse. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo olimba amunthu payekha. Anthu angasankhe kuchita masewera olimbitsa thupi kuti azitha kuwongolera kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, komanso kuthekera kwake pothandizira kupewa kuvulala ndi kukonzanso.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Stiff Legged Deadlift

• Miyendo yanu ikhale yopindika pang'ono koma yolimba, ndipo mapazi anu akhale motalikirana ndi mapewa.
• Pang'onopang'ono pindani m'chiuno ndikutsitsa barbell pansi, kusunga msana wanu molunjika ndi mapewa anu kumbuyo.
• Tsitsani barbell mpaka mutamva kutambasula mu hamstrings, koma onetsetsani kuti musazungulira msana wanu.
• Pang'onopang'ono kwezani torso yanu kubwerera kumalo oyambira, kukankhira m'chiuno mwanu kutsogolo ndikufinya glutes pamwamba pa kayendetsedwe kake.

Izinto zokwenza Barbell Stiff Legged Deadlift

• Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kusuntha mwachangu. Tsitsani barbell pang'onopang'ono komanso mowongolera, kutsamira m'chiuno mwanu ndikusunga pachimake pachimake. Bar iyenera kuyenda pafupi ndi miyendo yanu, ndipo muyenera kumva kutambasula m'chiuno mwanu. Mukafika pansi pazomwe mumasuntha, sinthaninso ndikuyimirira.
• Pewani Kulemetsa: Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi kulemera kopepuka kuti muwonetsetse kuti mutha kuchita masewera olimbitsa thupi moyenera, kenako pang'onopang'ono onjezerani kulemera kwanu pamene mphamvu ndi mawonekedwe anu akukula.
• Sungani Khosi Lanu

Barbell Stiff Legged Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Stiff Legged Deadlift?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Barbell Stiff Legged Deadlift. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe olondola kuti musavulale. Zochita izi makamaka zimayang'ana ma hamstrings ndi kumunsi kumbuyo, kotero ndikofunikira kuti msana ukhale wowongoka osati kuzungulira panthawi yoyenda. Zingakhale zopindulitsa kwa oyamba kumene kuti aphunzire kaye kayendetsedwe kake ndi mphunzitsi wanu kapena katswiri wodziwa masewera olimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Stiff Legged Deadlift?

• Leg One-Stiff Legged Deadlift: Mtunduwu umaphatikizapo kukweza barbell ndi mwendo umodzi, zomwe zingathandize kukonza bwino ndikuwongolera mwendo uliwonse payekha.
• Romanian Deadlift: Mofanana ndi kukwera kwa miyendo yolimba, kupha kwa ku Romania kumaphatikizapo kupindika pang'ono m'mawondo ndikuyang'ana kwambiri kayendetsedwe ka chiuno.
• Sumo Stiff Legged Deadlift: Mukusintha uku, mumatengera mawonekedwe okulirapo, ofanana ndi wrestler wa sumo, omwe amalimbana ndi glutes ndi hamstrings mosiyana.
• Trap Bar Stiff Legged Deadlift: Kusinthaku kumagwiritsa ntchito chotchinga m'malo mwachikhalidwe chachikhalidwe, chomwe chingakhale chosavuta kumunsi kumbuyo ndikulola kusalowerera ndale.

Izinto zokufunda ezishisa ezivumelekile Barbell Stiff Legged Deadlift?

• Mlatho wa Glute ndi ntchito ina yowonjezera pamene imayang'ana makamaka ma glutes ndi hamstrings, ofanana ndi Barbell Stiff Legged Deadlift, komanso imagwira ntchito pachimake, kulimbikitsa bwino komanso kaimidwe kabwino kamene kangapangitse mphamvu ya kufa.
• The Romanian Deadlift ndi masewera olimbitsa thupi omwe amakwaniritsa Barbell Stiff Legged Deadlift chifukwa imayang'ananso pa unyolo wam'mbuyo, makamaka hamstrings ndi glutes, koma imaphatikizapo kupindika pang'ono m'mawondo omwe angathandize kupewa kuvulala ndikuwonjezera kusinthasintha m'madera awa.