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Dumbbell Stiff Leg Deadlift

Bayani na Faraɗi

Sakonnin ƙafaKokarin.
Kayan aikiƙayan zuba
Musulunci Masu gudummawaErector Spinae, Gluteus Maximus
Musulunci Masu ɗauke da masu gudummawaHamstrings
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Sakonni ga Dumbbell Stiff Leg Deadlift

The Dumbbell Stiff Leg Deadlift motsa jiki ne mai ƙarfi wanda ke kaiwa ga hamstrings, glutes, da ƙananan baya, yana taimakawa wajen haɓaka ainihin kwanciyar hankali da matsayi. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum da matakan sassauci. Mutane za su so yin wannan motsa jiki don haɓaka ƙananan ƙarfin jikinsu, inganta motsin aiki a rayuwar yau da kullum, da tallafawa rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Dumbbell Stiff Leg Deadlift

  • Tare da ɗan lanƙwasa kaɗan a cikin gwiwoyinku, sannu a hankali ku rataye a hips ɗin ku kuma ku saukar da dumbbells zuwa ƙasa, ku ajiye bayanku madaidaiciya da ɗigon kafadar ku tare.
  • Rage dumbbells har sai kun ji shimfiɗa a cikin hamstrings, yawanci lokacin da suka wuce gwiwoyinku.
  • Sanya glutes da hamstrings don ɗaga jikin ku a hankali zuwa wurin farawa, kiyaye dumbbells kusa da jikin ku.
  • Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Dumbbell Stiff Leg Deadlift

  • Yi amfani da Nauyin Da Ya dace: Wani kuskuren gama gari shine amfani da nauyi mai yawa. Wannan na iya sa ka rasa iko da tsari, wanda zai haifar da rauni mai yuwuwa. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
  • Sarrafa Motsi: Ƙaƙƙarfan ƙafar dumbbell ba motsa jiki ba ne. Yana da game da sarrafawa da daidaito. Rage dumbbells a hankali kuma a ɗaga su tare da sarrafawa. Ka guji firgita ko amfani da ƙarfi don ɗaga ma'aunin nauyi.
  • Ci gaba da Dumbbells Kusa: Kusa dumbbells kusa da jikin ku kamar yadda zai yiwu a cikin motsi. Wannan zai taimaka wajen shiga daidai tsokoki da kuma kare ƙananan baya.
  • Shiga Ku

Dumbbell Stiff Leg Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Stiff Leg Deadlift?

Ee, masu farawa zasu iya yin aikin Dumbbell Stiff Leg Deadlift. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da fahimtar dabarar da ta dace. Kamar yadda yake tare da kowane motsa jiki, idan kun ji wani ciwo mai ban mamaki ko rashin jin daɗi, dakatar da nan da nan kuma tuntuɓi mai sana'a.

Me ya sa ya wuce ga Dumbbell Stiff Leg Deadlift?

  • Dumbbell Romanian Deadlift: Wannan bambancin yana buƙatar ɗan lanƙwasa a cikin gwiwoyi, wanda zai iya taimakawa haɓaka hamstrings da glutes yadda ya kamata.
  • Sumo Dumbbell Stiff-Leg Deadlift: A cikin wannan bambancin, kuna tsayawa tare da matsayi mai faɗi, wanda zai iya taimakawa cinyoyin ciki da cinyoyin abinci.
  • Dumbbell Stiff-Leg Deadlift tare da Resistance Band: Ƙara ƙungiyar juriya zuwa motsa jiki na iya ƙara tashin hankali da ƙalubalanci tsokoki a sabuwar hanya.
  • Dumbbell Stiff-Leg Deadlift zuwa Layi: Wannan bambancin motsi na fili yana ƙara jere a saman ɗagawa, yana shiga tsokoki na baya baya ga hamstrings da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Stiff Leg Deadlift?

  • Bulgarian Split Squats babban motsa jiki ne na haɗin gwiwa yayin da suke kaiwa ga quadriceps da farko, suna samar da daidaito tun lokacin da Dumbbell Stiff Leg Deadlift ya fi mayar da hankali kan sarkar baya (tsokoki a bayan jikin ku).
  • Hip Thrusts kuma ya dace da Dumbbell Stiff Leg Deadlift ta musamman niyya ga glutes da hamstrings, wanda zai iya taimakawa inganta motsin hanji na hip wanda ke da mahimmanci ga matattu kuma yana haɓaka ƙarfin ƙarfin jiki gaba ɗaya da kwanciyar hankali.

Karin kalmar raɓuwa ga Dumbbell Stiff Leg Deadlift

  • "Dumbbell Stiff Leg Deadlift dabara"
  • "Hips motsa jiki tare da Dumbbell"
  • "Dumbbell motsa jiki don hips"
  • "Stiff Leg Deadlift tare da Dumbbell"
  • "Yadda ake yin Dumbbell Stiff Leg Deadlift"
  • "Dumbbell motsa jiki don karfi hips"
  • "Dumbbell Stiff Leg Deadlift koyawa"
  • "Dumbbell Deadlift don ƙarfafa hips"
  • "Motsa jiki don hips tare da Dumbbell"
  • "Stiff Leg Deadlift Hips motsa jiki tare da Dumbbell"