Yadda ake Yin Dumbbell Deadlift na al'ada tare da Siffar da ta dace

Wadatacce

• Amfanoni da Bambancin Dumbbell na al'ada
• Yadda ake yin Dumbbell Deadlift na al'ada
• Bita don

Idan kun kasance sababbi don ƙarfafa horo, kashe rai yana ɗaya daga cikin mafi sauƙin motsi don koyo da haɗawa cikin aikinku-saboda, akwai yuwuwar kun yi wannan motsi kafin ba tare da yin tunani ba. Deadlifts motsi ne mai ban mamaki, ma'ana zaku ɗauki wannan ƙwarewar a waje da gidan motsa jiki da cikin rayuwar ku. Ka yi tunanin kwace jakarka daga carousel na kaya ko ɗaga duk waɗannan fakitoci na Amazon Prime.

Stephany Bolivar, kocin CrossFit kuma mai ba da horo na sirri a ICE NYC ya ce "Wannan aikin kuma yana da kyau ga mutanen da ke zaune a bayan kwamfuta duk rana saboda yana haifar da tsayayyen matsayi." (Hakanan kuna iya yin waɗannan ƙwararrun kujerar motsa jiki don motsa jiki Tabata.)

Amfanoni da Bambancin Dumbbell na al'ada

Matattu na al'ada (wanda aka nuna a nan tare da dumbbells ta mai horar da NYC Rachel Mariotti) yana ƙarfafa dukkan sarkar ku ta baya, gami da ƙananan baya, glutes, da hamstrings. Hakanan za ku yi amfani da ainihin ku a duk lokacin motsi, don haka zai iya inganta ƙarfin asali (kuma ta hanyar da ta fi aiki fiye da crunches).

Koyon yin wannan muhimmin motsi daidai zai taimaka muku guji raunin baya-baya ba kawai a cikin dakin motsa jiki ba, amma lokacin da kuke yin abubuwa kamar motsi kayan daki ko ɗaukar jariri. (Idan baya baya jin 'shi, gwada wannan dabarar mai ban mamaki don hana ciwon baya yayin tashin hankali.)

Bolivar ya ce "Yana da sauki samun rauni na baya idan ba ku mai da hankali kan kashin baya ba yayin wannan motsi, ko kuma idan kun ba da damar ɗaukar nauyi da yawa kafin ku shirya," in ji Bolivar. Yana da mahimmanci don kula da kashin baya na tsaka tsaki yayin wannan motsi, wanda ke nufin bai kamata ku ɗora ko lanƙwasa baya ba kwata -kwata.

Idan kun kasance sabon zuwa matattu, fara farawa da ma'aunin nauyi har sai kun ji daɗin motsin. Daga can, zaku iya haɓaka kaya gabaɗaya. Don rage ƙasa, kada ku isa ga dumbbells har zuwa ƙafarku. Don ƙara wahala, canza matsayin ƙafar ku zuwa matsayi mai jujjuyawa kuma, a ƙarshe, gwada mataccen ƙafafu ɗaya.

Yadda ake yin Dumbbell Deadlift na al'ada

A. Tsaya tare da ƙafar ƙafar ƙafa baya, riƙe dumbbells a gaban kwatangwalo, dabino suna fuskantar cinya.

B. Matse ruwan kafada tare don kiyaye kashin baya cikin tsaka tsaki. Inhale, da farko yana jingina a kwatangwalo sannan gwiwoyi don runtse dumbbells tare da gaban kafafu, tsayawa lokacin da gangar jikin ta yi daidai da ƙasa.

C. Exhale da tuƙi ta tsakiyar ƙafar don komawa tsaye, kiyaye kashin baya tsaka tsaki da kiyaye dumbbells kusa da jiki a ko'ina. Cikakken mika kwatangwalo da gwiwoyi, squeezing glutes a saman.

Deadlift na al'ada Tukwici na Fom

• Tsaya kanka a layi tare da sauran kashin bayan ka; kar a baka wuya don duba gaba ko karkatar da hamma cikin kirji.
• Don ƙarfi, yi saiti 3 zuwa 5 na maimaitawa 5, gina har zuwa nauyi mai nauyi.
• Don jimiri, yi 3 sets na 12 zuwa 15 reps.

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