Dumbbell RDL Stretch isometric
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Faraɗiyan da ya kunɓa:
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Sakonni ga Dumbbell RDL Stretch isometric
Dumbbell RDL Stretch Isometric motsa jiki ne mai ƙarfi wanda ke da nisa ga hamstrings da glutes, yayin da kuma ke shiga tsakiya da ƙananan baya. Ya dace da 'yan wasa na kowane mataki, daga masu farawa zuwa masu ci gaba, saboda yana taimakawa inganta ƙarfin tsoka, sassauci, da daidaito. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin aikin su na yau da kullum don haɓaka ƙarfin ƙananan jiki gaba ɗaya, inganta matsayi, da yiwuwar rage ƙananan ciwon baya.
Yanayinta: tsammanin nuni a nuni Dumbbell RDL Stretch isometric
- Fara motsa jiki ta hanyar lankwasa a kwatangwalo da rungumar dumbbells a gaban kafafunku, kiyaye bayanku madaidaiciya kuma gwiwoyinku sun dan karkata.
- Rage dumbbells har sai kun ji shimfiɗa a cikin hamstrings, yawanci lokacin da dumbbells ke ƙasa da gwiwoyi.
- Riƙe wannan matsayi na ƴan daƙiƙa guda, kiyaye tsokoki a hannu da kiyaye shimfiɗa.
- Sannu a hankali ɗaga jikin ku zuwa wurin farawa, kiyaye baya madaidaiciya da amfani da kwatangwalo da hamstrings don ɗaga dumbbells. Maimaita motsa jiki kamar yadda ake buƙata.
Lajin Don yi Dumbbell RDL Stretch isometric
- Gudanar da Motsa jiki: Lokacin da rage yawan dumbbells, tabbatar da cewa motsi yana jinkirin da sarrafawa. Guji kuskuren gama gari na barin ma'aunin ya faɗi da sauri ko amfani da ƙarfi don ɗaga su. A hankali da kuma sarrafa motsi, mafi tasiri aikin zai kasance.
- Matsayin Knee: Ka ɗan lanƙwasa a gwiwoyinka a duk lokacin motsa jiki. Ka guji kulle gwiwowinka ko lankwasa su da yawa, saboda duka biyun na iya haifar da rauni ko rauni. Ya kamata gwiwoyinku su dan karkata amma kar su motsa yayin motsa jiki.
- Shiga Mahimmancin ku: Wani kuskuren gama gari ba
Dumbbell RDL Stretch isometric Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell RDL Stretch isometric?
Ee, tabbas masu farawa zasu iya yin Dumbbell RDL (Romanian Deadlift) Stretch Isometric motsa jiki. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don samun daidaitaccen tsari da kuma hana rauni. Wannan darasi na farko yana hari ga hamstrings da glutes, amma kuma yana aiki da ƙananan baya da ainihin. Yana da babban motsa jiki don inganta ƙarfi, sassauci, da daidaito. Anan ga matakan yin shi: 1. Tsaya tsayi tare da dumbbell a kowane hannu, dabino suna fuskantar jikin ku. 2. Tsaya ƙafafu da nisa-kwakwalwa dabam. 3. Kula da ɗan lanƙwasa a gwiwoyinku. 4. Hinge a kwatangwalo don runtse dumbbells tare da gaban kafafunku, kiyaye bayanku madaidaiciya da kirjin ku sama. Ya kamata ku ji mikewa a cikin hamstrings. 5. Dakata lokacin da dumbbells ke ƙasa da gwiwoyi. 6. Riƙe wannan matsayi na ƴan daƙiƙa, kiyaye shimfiɗa da tashin hankali a cikin hamstrings da glutes. 7. Komawa
Me ya sa ya wuce ga Dumbbell RDL Stretch isometric?
- Dumbbell RDL Stretch Isometric with Resistance Bands: A cikin wannan bambance-bambance, kuna haɗa makada na juriya don ƙara tashin hankali da matakin wahala na motsa jiki.
- Dumbbell RDL Stretch Isometric tare da Kettlebell: Maimakon yin amfani da dumbbells, zaka iya amfani da kettlebell don daban-daban riko da rarraba nauyi, wanda zai iya shiga tsokoki daban-daban.
- Dumbbell RDL Stretch Isometric tare da Rage Platform: Ta tsayawa akan dandamali mai tasowa, zaku iya haɓaka kewayon motsi da niyya da kyau ga hamstrings da glutes.
- Dumbbell RDL Stretch Isometric with Twist: Wannan bambance-bambancen ya ƙunshi ƙara murɗawa a saman motsi don shigar da obliques da sauran tsokoki na asali.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell RDL Stretch isometric?
- Glute Bridges: Glute Bridges sun cika Dumbbell RDL Stretch Isometric ta hanyar mai da hankali kan glutes da hamstrings, amma daga wani kusurwa daban da tsarin motsi, wanda zai iya taimakawa wajen inganta ƙarfin gabaɗaya da kwanciyar hankali a waɗannan yankuna.
- Kettlebell Swings: Wannan motsa jiki yana cike da Dumbbell RDL Stretch Isometric kamar yadda kuma yake jaddada motsi na hip hinge, wanda ke da mahimmanci ga RDL, kuma yana kai hari ga tsokoki na baya na baya (glutes, hamstrings, ƙananan baya) amma tare da ƙarin ƙarfin iko da fashewa. .
Karin kalmar raɓuwa ga Dumbbell RDL Stretch isometric
- Dumbbell RDL Stretch motsa jiki
- Isometric hip motsa jiki tare da dumbbells
- Dumbbell RDL don ƙarfin hip
- RDL Stretch Isometric motsa jiki
- Dumbbell hip mikewa motsa jiki
- Isometric hip horo tare da dumbbells
- Dumbbell RDL Stretch Isometric na yau da kullun
- Ƙarfafa hips tare da Dumbbell RDL
- Ayyukan motsa jiki na isometric don sassaucin hip
- RDL Dumbbell motsa jiki don tsokoki na hip.