Barbell mataki-up
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell mataki-up
Matakin Barbell shine ƙaƙƙarfan motsa jiki mai ƙarfi wanda ke kaiwa quads, glutes, da hamstrings, yana ba da daidaiton motsa jiki don ƙafafunku. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya daidaita shi cikin sauƙi bisa ƙarfin mutum da juriya. Mutane za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum saboda ba wai kawai yana ƙarfafawa da sautin ƙananan jiki ba, amma yana inganta daidaituwa, daidaitawa, da kuma dacewa da aikin gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Barbell mataki-up
- Tare da ɗaga ƙirjinka kuma baya madaidaiciya, ɗaga ƙafar dama kuma sanya shi da ƙarfi akan benci.
- Matsa ta diddigin dama don ɗaga jikinka akan benci, kawo ƙafar hagu don saduwa da dama akan benci.
- Sannu a hankali rage kanku baya zuwa wurin farawa, jagora tare da ƙafar dama, sannan ku bi ƙafar hagu.
- Maimaita wannan motsi, canza ƙafar jagora a kowane lokaci don daidaitaccen motsa jiki.
Lajin Don yi Barbell mataki-up
- **Zaɓi Tsayin Akwatin Dama ***: Tsawon akwatin ko benci da kuka haura yakamata ya zama kamar gwiwa ya kasance a kusurwar digiri 90 lokacin da ƙafarku ke kan akwatin. Idan akwatin ya yi tsayi da yawa, za ku iya raunana gwiwa ko kugu. Idan ya yi ƙasa da ƙasa, ba za ku sami cikakkiyar fa'idar motsa jiki ba.
- **A Gujewa Amfani Da Lokacin Lokaci**: Kuskure na gama gari shine amfani da hanzari don matsawa kan akwatin. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Madadin haka, tura ta diddige don hawa kan akwatin, mai da hankali kan amfani da tsokoki maimakon kuzari.
- ** Rike Naku
Barbell mataki-up Tambayoyin Masu Nuna
Shi beginners za su iya Barbell mataki-up?
Haka ne, masu farawa zasu iya yin motsa jiki na mataki na Barbell amma ana bada shawarar farawa tare da nauyi mai sauƙi ko ma kawai barbell ba tare da wani ƙarin nauyi don amfani da motsi ba. Kamar kowane sabon motsa jiki, yana da mahimmanci a koyi daidai tsari da dabara don guje wa rauni. Yana iya zama taimako don samun mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da farko. A hankali, yayin da ƙarfi da daidaituwa suka inganta, ana iya ƙara nauyi a cikin barbell.
Me ya sa ya wuce ga Barbell mataki-up?
- The Lateral Step-up wani gyare-gyare ne inda ka hau kan benci ko akwatin daga gefe, wanda ke hari daban-daban tsokoki.
- Matakan Tufafin Nauyin Matakai shine bambancin inda kuke sanye da riga mai nauyi don ƙarin juriya maimakon amfani da ma'aunin nauyi kyauta.
- Matakan sokewa sama-sama ya ƙunshi amfani da dandamali mafi girma, wanda ke kara wahala da aiki tsokoki mai wahala.
- Matakan Barbell na ƙafa ɗaya shine wani bambanci inda kake yin motsa jiki tare da ƙafa ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen inganta daidaituwa da ƙarfin haɗin kai.
Me suna da abin da ya sanya ɗaukehawa ga Barbell mataki-up?
- Squats: Squats babban motsa jiki ne mai mahimmanci saboda suna kaiwa ga ƙananan jiki, musamman quadriceps, hamstrings, da glutes, waɗanda sune tsokoki na farko da aka yi amfani da su a Barbell Step-ups.
- Deadlifts: Deadlifts suna haɓaka matakan Barbell kamar yadda kuma suke ƙarfafa ƙananan jiki da ainihin, haɓaka daidaito da kwanciyar hankali gabaɗaya waɗanda ke da mahimmanci don aiwatar da Matakai tare da kyakkyawan tsari.
Karin kalmar raɓuwa ga Barbell mataki-up
- Ayyukan motsa jiki na Barbell
- Quadriceps ƙarfafa motsa jiki
- Ayyukan toning cinya
- Barbell motsa jiki na kafafu
- Ayyukan haɓakawa tare da barbell
- Ƙarƙashin motsa jiki na barbell
- Ayyukan motsa jiki don tsokoki na cinya
- Quadriceps barbell mataki-up
- Ayyukan motsa jiki masu tsanani tare da barbell
- Ƙarfafa horo don quadriceps tare da barbell.