Barbell One Arm Side Deadlift
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell One Arm Side Deadlift
The Barbell One Arm Side Deadlift motsa jiki ne mai ƙarfi wanda ke kaiwa ga ƙananan baya, glutes, hamstrings, da tsokoki na asali. Yana da kyau ga 'yan wasa da masu sha'awar motsa jiki da ke neman haɓaka ƙarfin haɗin gwiwa da haɓaka daidaito da daidaitawa. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa wajen haɓaka ingantacciyar sigar jiki, ƙara ƙarfin gabaɗaya, da haɓaka motsin aiki a rayuwar yau da kullun.
Yanayinta: tsammanin nuni a nuni Barbell One Arm Side Deadlift
- Lanƙwasa a kwatangwalo da gwiwoyi kuma ka kama ƙwanƙwasa da hannu ɗaya, kiyaye hannunka gabaɗaya da baya madaidaiciya.
- Ɗaga ƙararrawa ta hanyar shimfiɗa kwatangwalo da gwiwoyi, kiyaye ainihin ku da tabbatar da bayanku ya kasance a tsaye a cikin motsi.
- Da zarar kun isa wurin tsaye, sannu a hankali ku runtse barbell ɗin zuwa ƙasa, kuna lanƙwasa a kwatangwalo da gwiwoyi yayin riƙe madaidaiciyar baya.
- Maimaita motsa jiki don adadin da ake so na maimaitawa, sannan canza zuwa wancan gefen kuma aiwatar da matakai iri ɗaya.
Lajin Don yi Barbell One Arm Side Deadlift
- Riko Mai Kyau: Ka kama kararrawa tare da riko na sama (hannun yana fuskantarka). Ya kamata a sanya hannunka kai tsaye sama da kafada. Ka guji riko mai yawa ko matsewa kamar yadda zai iya haifar da kuncin wuyan hannu ko rasa sarrafa sandar.
- Tsaya Tsakanin Spine: Lokacin da kuka lanƙwasa don ɗaga katako, tabbatar da bayanku madaidaiciya kuma ƙirjin ku ya tashi. Kuskure na yau da kullun shine zagaye na baya, wanda zai haifar da mummunan rauni. Tsayar da kashin baya na tsaka tsaki yana taimakawa wajen shiga daidaitattun tsokoki kuma yana rage haɗarin rauni na baya.
- Motsi Mai Sarrafa: Rage ƙwanƙwasa ta hanyar tura kwatangwalo da karkatar da gwiwoyi, kiyaye nauyi kusa da jikin ku. Ka guji barin barbell
Barbell One Arm Side Deadlift Tambayoyin Masu Nuna
Shi beginners za su iya Barbell One Arm Side Deadlift?
The Barbell One Arm Side Deadlift motsa jiki wani ci gaba ne mai ci gaba wanda ke buƙatar wani matakin ƙarfi, daidaito, da daidaitawa. Ba yawanci ana ba da shawarar ga masu farawa ba saboda yana iya zama da wahala a yi daidai da aminci ba tare da gogewa ba. Ya kamata masu farawa su fara da motsa jiki na yau da kullun kamar na gargajiya deadlift ko dumbbell deadlift don haɓaka ƙarfin su da tsari kafin su ci gaba zuwa bambance-bambance masu rikitarwa. Yana da kyau koyaushe a nemi shawara daga ƙwararrun motsa jiki lokacin fara sabon tsarin motsa jiki.
Me ya sa ya wuce ga Barbell One Arm Side Deadlift?
- Kettlebell One Arm Side Deadlift: Wannan sigar tana amfani da kettlebell, yana ba da ƙalubale na musamman saboda nauyin rarraba kayan aiki.
- Akwatin Barbell Deadlift: Daidai da mataccen gefen hannu ɗaya, wannan darasi ya ƙunshi ɗaga katako daga gefe ɗaya, amma yana amfani da hannaye biyu, yana kwaikwayon aikin ɗaga akwati.
- Tarko Bar Daya Hannu Side Deadlift: Wannan bambancin yana amfani da sandar tarko, wanda zai iya taimakawa wajen shiga tsokoki daban-daban saboda siffar hexagonal na mashaya.
- Barbell One Arm Side Deadlift tare da Juyawa: Ƙara juyi zuwa motsi na iya haɗar da tsokoki da yawa sosai, ƙara rikitarwa da wahalar motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Barbell One Arm Side Deadlift?
- Kettlebell Swings: Kettlebell swings sun dace da Barbell One Arm Side Deadlift ta hanyar aiki akan ƙungiyoyin tsoka iri ɗaya - glutes, hamstrings, hips, core, da ƙananan baya, inganta ƙarfin ku da ƙarfin ku.
- Tafiya ta Manomi: Wannan motsa jiki yana cike da Barbell One Arm Side Deadlift ta hanyar haɓaka ƙarfin kamawa da yin aiki akan ainihin jiki da ƙasa, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin mutuwa.
Karin kalmar raɓuwa ga Barbell One Arm Side Deadlift
- Ɗaya daga cikin Arm Barbell Deadlift
- Side Deadlift tare da Barbell
- Ƙarfafa motsa jiki na Quadriceps
- Thigh Toning Workout
- Single Arm Deadlift
- Barbell Workout don Thighs
- Hannun Side Deadlift na yau da kullun
- Koyarwar Quadriceps tare da Barbell
- Mutuwar Hannu guda ɗaya don tsokar ƙafa
- Motsa jiki na Barbell don cinyoyi