Barbell Ncaj ceg Deadlift
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Barbell Ncaj ceg Deadlift
Lub Barbell Ncaj Ncees Deadlift yog qhov ua tau zoo ntawm kev cob qhia lub zog uas feem ntau tsom rau cov leeg nqaij, glutes, thiab sab nraub qaum, txhawb nqa tag nrho cov leeg nqaij thiab kev sib npaug. Nws yog qhov tsim nyog rau ob qho tib si pib thiab cov neeg nyiam kev noj qab haus huv, vim nws tuaj yeem hloov kho tau yooj yim kom haum rau tus neeg muaj zog. Cov neeg yuav xav ua qhov kev tawm dag zog no vim tias nws tsis yog tsuas yog txhim kho lub cev lub zog, tab sis kuj tseem txhim kho lub cev, hloov tau yooj yim, thiab ruaj khov, uas yog qhov tseem ceeb rau kev ua si txhua hnub thiab kev ua kis las.
Qhia txog: Lub thibkis Step-by-Step Barbell Ncaj ceg Deadlift
- Khaws koj lub nraub qaum ncaj thiab koj lub hauv caug me ntsis khoov, ces maj mam khoov ntawm lub duav thaum tuav koj lub taub hau, thiab txo lub barbell hla koj txhais taw yam tsis tau khoov koj lub hauv caug ntxiv.
- Txo qhov hnyav kom deb li deb raws li koj qhov yooj yim tso cai, tab sis tsis tshaj li koj lub shins, thaum tuav lub bar ze rau koj lub cev.
- Pib tsa koj lub cev rov qab mus rau qhov qub chaw los ntawm kev thawb koj lub duav mus rau pem hauv ntej thiab ncaj koj nraub qaum, tag nrho thaum tuav lub barbell ze koj lub cev.
- Rov ua qhov kev txav no rau qhov xav tau ntawm kev rov ua dua, ua kom koj lub nraub qaum nyob ncaj thiab koj siv koj lub duav thiab pob qij txha los nqa qhov hnyav, tsis yog koj nraub qaum.
Nruab ntxaug ntawv Barbell Ncaj ceg Deadlift
- Nco ntsoov koj tuav: Nco ntsoov tias koj tuav ruaj khov ntawm lub barbell. Yog tias koj tuav tsis muaj zog, lub barbell yuav plam, ua rau muaj kev raug mob. Kev sib xyaw ua ke (ib txhais tes hla, ib txhais tes hauv qab) tuaj yeem pab tau yog tias koj nqa hnyav hnyav.
- Tswj Movement: Tsis txhob jerky txav. Hloov chaw, nqa thiab txo lub barbell hauv kev tswj hwm. Qhov no yuav ua rau cov leeg tsom tau zoo dua thiab txo qhov kev pheej hmoo ntawm kev raug mob. Ib qho yuam kev yog siv
Barbell Ncaj ceg Deadlift FAQs
Tuaj nov cuag Barbell Ncaj ceg Deadlift?
Yog lawm, cov neeg pib tuaj yeem ua Barbell Ncaj Ncees Deadlift ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb yuag kom paub meej tias daim ntawv tsim nyog thiab tiv thaiv kev raug mob. Nws kuj tseem muaj txiaj ntsig kom muaj tus kws qhia tus kheej lossis tus neeg paub txog kev ua haujlwm ua ntej kom paub meej cov txheej txheem raug. Raws li nrog ib qho kev tawm dag zog tshiab, cov pib tshiab yuav tsum pib maj mam thiab maj mam nce qhov hnyav thaum lub zog thiab cov txheej txheem txhim kho.
Yuav ua li cas kev sau ntawv tso? Barbell Ncaj ceg Deadlift?
- Lub Dumbbell Ncaj Ncees Deadlift yog lwm qhov kev hloov pauv uas siv dumbbells es tsis txhob siv lub barbell, tso cai rau ntau qhov kev tawm suab thiab ib leeg caj npab.
- Lub Romanian Deadlift yog ib qho kev tawm dag zog zoo sib xws uas pib los ntawm txoj hauj lwm sawv ntsug, txo lub barbell mus rau nruab nrab lub ntsej muag, thiab tom qab ntawd rov qab mus rau qhov sawv ntsug, tsom mus rau lub pob khawm pob khawm.
- Lub Sumo Deadlift yog qhov kev hloov pauv uas koj ob txhais taw tau dav dua koj lub duav, thiab koj txhais tes tuav lub barbell sab hauv koj ob txhais ceg, tsom ntau dua ntawm sab hauv ncej puab thiab glutes.
- Lub Trap Bar Deadlift yog ib qho kev hloov pauv uas siv lub cuab ntxiab (hexagonal-shaped bar), uas tuaj yeem yooj yim dua rau sab nraub qaum thiab tso cai rau kev tuav tsis tau ntau dua.
Yuav ntawm li cas kev caij kab mob los tso tso Barbell Ncaj ceg Deadlift?
- Lub Romanian Deadlift yog lwm qhov zoo ntxiv raws li nws tsom mus rau cov saw tom qab, suav nrog cov hamstrings thiab glutes, zoo ib yam li Barbell Straight Leg Deadlift, tab sis kuj muaj qhov khoov me ntsis hauv lub hauv caug uas tuaj yeem pab txhim kho kev yooj yim thiab daim ntawv.
- Lunges, tshwj xeeb tshaj yog thaum ua nrog qhov hnyav, kuj tuaj yeem ua tiav rau Barbell Ncaj Ncees Deadlift los ntawm kev tsom mus rau cov leeg zoo sib xws xws li glutes, hamstrings, thiab quads, thaum tseem txhim kho kev sib npaug thiab kev sib koom tes.
Cov ntawv cov tuam tsev muaj kev khiav Barbell Ncaj ceg Deadlift
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