Barbell Straight Leg Deadlift

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

Ukuxhumana kwe Barbell Straight Leg Deadlift

Barbell Straight Leg Deadlift ndi masewera olimbitsa thupi amphamvu kwambiri omwe amayang'ana kwambiri ma hamstrings, glutes, ndi m'munsi kumbuyo, kulimbikitsa kukula kwa minofu ndi kukhazikika. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo olimba amunthu payekha. Anthu angafune kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera mphamvu za thupi komanso amawongolera kaimidwe, kusinthasintha, ndi kukhazikika, zomwe ndizofunikira pazochitika za tsiku ndi tsiku ndi masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Straight Leg Deadlift

• Sungani msana wanu mowongoka ndipo mawondo anu amapindika pang'ono, kenaka pindani pang'onopang'ono m'chiuno mwanu mukukweza mutu wanu, ndikutsitsa zitsulo pamapazi anu osapinda mawondo anu.
• Tsitsani kulemera kwake momwe kusinthasintha kwanu kumakulolani, koma osapitirira kuposa ma shins anu, pamene mukusunga bar pafupi ndi thupi lanu.
• Yambani kukweza torso yanu kubwerera kumalo oyambirira mwa kukankhira m'chiuno mwanu kutsogolo ndikuwongola msana wanu, nthawi zonse mukusunga barbell pafupi ndi thupi lanu.
• Bwerezerani kayendetsedwe kameneka kakubwereza komwe mukufuna, kuonetsetsa kuti msana wanu umakhala wowongoka ndipo mukugwiritsa ntchito m'chiuno mwanu ndi hamstrings kuti mukweze kulemera, osati msana wanu.

Izinto zokwenza Barbell Straight Leg Deadlift

• Onetsetsani Kugwira Kwanu: Onetsetsani kuti mwagwira mwamphamvu pa barbell. Ngati kugwira kwanu kuli kofooka, barbell ikhoza kutsetsereka, zomwe zingayambitse kuvulala. Kugwira mosakanikirana (dzanja limodzi, dzanja limodzi pansi) kungathandize ngati mukukweza zolemera.
• Mayendedwe Oyendetsedwa: Pewani mayendedwe onjenjemera. M'malo mwake, kwezani ndi kutsitsa belulo mwadongosolo. Izi zidzagwirizanitsa minofu yomwe ikugwiritsidwa ntchito bwino komanso kuchepetsa chiopsezo cha kuvulala. Kulakwitsa kofala ndiko kugwiritsa ntchito

Barbell Straight Leg Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Straight Leg Deadlift?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Straight Leg Deadlift. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire luso lolondola. Mofanana ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kulemera pamene mphamvu ndi luso likuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Straight Leg Deadlift?

• Dumbbell Straight Leg Deadlift ndi mtundu winanso womwe umagwiritsa ntchito dumbbells m'malo mwa barbell, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kusuntha kwa mkono.
• Romanian Deadlift ndi ntchito yofanana yomwe imayambira pamalo oima, imachepetsa barbell mpaka pakati pa shin level, ndiyeno imabwereranso kumalo oima, kuyang'ana pa kayendetsedwe ka chiuno.
• The Sumo Deadlift ndikusintha komwe mapazi anu amakhala okulirapo kuposa m'chiuno mwanu, ndipo manja anu agwira ntchafu mkati mwa miyendo yanu, kulunjika zambiri za ntchafu zamkati ndi glutes.
• The Trap Bar Deadlift ndi kusiyana komwe kumagwiritsa ntchito msampha wa msampha (wowoneka ngati hexagonal), womwe ungakhale wosavuta kumunsi kumbuyo ndikulola kusalowerera ndale.

Izinto zokufunda ezishisa ezivumelekile Barbell Straight Leg Deadlift?

• The Romanian Deadlift ndi chowonjezera china chachikulu pamene chimayang'ana pa unyolo wam'mbuyo, kuphatikizapo hamstrings ndi glutes, zofanana ndi Barbell Straight Leg Deadlift, komanso kumaphatikizapo kupindika pang'ono m'mawondo omwe angathandize kusintha kusinthasintha ndi mawonekedwe.
• Mapapu, makamaka akamapangidwa ndi zolemera, amathanso kuthandizira Barbell Straight Leg Deadlift poyang'ana magulu ofanana a minofu monga glutes, hamstrings, ndi quads, komanso kuwongolera bwino ndi kugwirizana.