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Nakiyya Kafar Guda Guda Nakiyya RDL

Bayani na Faraɗi

Sakonnin ƙafaKokarin.
Kayan aikiKayayyakin kayan aiki
Musulunci Masu gudummawaErector Spinae, Gluteus Maximus
Musulunci Masu ɗauke da masu gudummawaHamstrings
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Nakiyya Kafar Guda Guda Nakiyya RDL

Landmine Single Leg Landmine RDL motsa jiki ne mai matukar tasiri wanda ke kaiwa hamstrings, glutes, da ƙananan baya, inganta daidaito da ƙarfi ɗaya. Yana da kyakkyawan zaɓi ga 'yan wasa da masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa ci gaba, waɗanda ke neman haɓaka ƙarfin jikinsu da kwanciyar hankali. Ta hanyar haɗa wannan motsa jiki a cikin ayyukanku na yau da kullun, zaku iya haɓaka aikinku a cikin wasu ɗagawa, wasanni, ko ayyukan yau da kullun, yayin da kuma rage haɗarin rauni.

Yanayinta: tsammanin nuni a nuni Nakiyya Kafar Guda Guda Nakiyya RDL

  • Tsaya a kafa ɗaya, kiyaye ta dan lankwasa, yayin da kake ƙara dayan ƙafarka a bayanka don daidaitawa.
  • Matsa a kwatangwalo don runtse jikin jikin ku da barbell zuwa ƙasa, riƙe madaidaiciyar baya da kiyaye barbell kusa da jikin ku.
  • Rage har sai jikin jikinku ya yi daidai da ƙasa, ko kuma gwargwadon yadda sassaucinku ya ba da izini, sannan ku tuƙi ta diddige don komawa wurin farawa.
  • Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan ku canza kafafu kuma ku maimaita motsa jiki.

Lajin Don yi Nakiyya Kafar Guda Guda Nakiyya RDL

  • **Madaidaicin Form ***: Kuskuren da aka fi sani shine zagaye baya yayin motsa jiki. Yana da mahimmanci don kiyaye kashin baya tsaka tsaki a duk lokacin motsi. Kirjin ku yakamata ya zama sama kuma kafadunku ƙasa da baya. Yayin da kuke lanƙwasa daga kwatangwalo, bayanku yakamata ya kasance madaidaiciya, kuma yakamata ku ji shimfiɗa a cikin hamstrings da glutes.
  • **Motsi Mai Sarrafawa**: A guji saurin motsi. Makullin wannan motsa jiki shine motsi mai hankali da sarrafawa. Rage nauyi a hankali, sa'an nan kuma motsa baya sama ta diddige ku. Wannan zai taimaka maka yadda ya kamata shiga da kunna glutes da hamstrings.
  • **

Nakiyya Kafar Guda Guda Nakiyya RDL Tambayoyin Masu Nuna

Shi beginners za su iya Nakiyya Kafar Guda Guda Nakiyya RDL?

Ee, mafari za su iya yin motsa jiki na Ƙarƙashin Ƙafar Ƙafa ɗaya ta RDL. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari da fasaha mai kyau. Wannan motsa jiki yana buƙatar daidaituwa, daidaitawa, da ƙarfi, don haka yana iya ɗaukar ɗan lokaci don farawa don samun kwanciyar hankali tare da shi. Ana ba da shawarar koyaushe don samun mai horo ko gogaggen mutum ya jagorance ku ta hanyar motsa jiki da farko don guje wa duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Nakiyya Kafar Guda Guda Nakiyya RDL?

  • Kettlebell Single Leg RDL: Wannan sigar tana amfani da kettlebell, wanda ke canza tsakiyar nauyi kuma zai iya taimakawa inganta kwanciyar hankali da ƙarfi.
  • Barbell Single Leg RDL: Wannan bambance-bambancen yana amfani da barbell, wanda zai iya ba da damar yin nauyi mai nauyi da kuma shigar da ƙarin tsokoki saboda ƙaƙƙarfan wahala a ma'auni.
  • Resistance Band Single Leg RDL: Wannan sigar tana amfani da rukunin juriya, wanda ke ba da nau'in tashin hankali daban-daban kuma zai iya zama mafi dacewa ga mutanen da ke da al'amuran haɗin gwiwa ko masu farawa.
  • TRX Single Leg RDL: Wannan bambancin yana amfani da mai horar da dakatarwar TRX, yana ƙara wani abu na rashin kwanciyar hankali wanda zai iya taimakawa inganta ƙarfin gaske da daidaituwa.

Me suna da abin da ya sanya ɗaukehawa ga Nakiyya Kafar Guda Guda Nakiyya RDL?

  • Glute Bridges na iya haɗawa da Landmine Single Leg Landmine RDL ta hanyar niyya ga glutes da hamstrings, waɗanda ke da mahimmanci ga motsin hip-hinging a cikin RDL, kuma suna taimakawa wajen haɓaka ainihin kwanciyar hankali.
  • Kettlebell Swings wani motsa jiki ne mai kyau na haɗin gwiwa kamar yadda kuma suka haɗa da motsi na hip-hinge mai kama da Landmine Single Leg Landmine RDL, kuma suna iya taimakawa wajen inganta ƙarfin ku da juriya a cikin tsokoki na baya.

Karin kalmar raɓuwa ga Nakiyya Kafar Guda Guda Nakiyya RDL

  • Motsa Jiki Daya Kafa Daya
  • Aikin motsa jiki na nakiyoyi don hips
  • Yi Amfani da Ayyukan Injin
  • Ƙarƙashin Ƙarƙashin Ƙafar RDL
  • Ayyukan Ƙarfafa Hip
  • Kafa Guda Guda Nakiyya RDL na yau da kullun
  • Yi Amfani da Mashin Hip Workouts
  • Landmine RDL don Sauƙin Hip
  • Ƙafa ɗaya RDL tare da na'ura mai ba da izini
  • Hip Targeting Landmine RDL Motsa jiki