Sandbag Deadlift motsa jiki ne mai aiki wanda yake kwaikwayon yanayin mataccen barbell. Wannan aikin ya kamata wani lokaci ya kasance cikin aikin motsa jiki don ƙara ɗan bambanci kuma don sauƙaƙa maka don ɗaukar sandbag a cikin motsa jiki kamar ɗaga jakar kafada ko jakar jakar bears.
Babban kungiyoyin tsoka masu aiki sune quadriceps, hamstrings, gluteal muscle, and extensors.
Fasahar motsa jiki
Dabara don aiwatar da matattu tare da jaka yayi kama da wannan:
- Sanya buhun yashi a gabanka. Jingina a bayansa kuma kama ɗamarar, riƙe ɗan juyawa a cikin ƙashin lumbar. Tsugunnawa kaɗan kaɗan fiye da yadda ake kashewa na yau da kullun, kamar yadda sallamar ta ƙunshi kewayon motsi.
- Yayin da kake fitar da numfashi, fara daga sandbag sama zuwa sama ta amfani da tsokoki a kafafun ka da kuma baya. Kafafu da baya su zama madaidaiciya a lokaci guda. Wajibi ne don kulle na biyu a matsayi na sama.
- Asa jakar zuwa ƙasa kuma sake maimaita motsi.
Trainingungiyoyin horarwa na Crossfit
Idan kun kware da dabarun aiwatar da aikin kuma kuna son mutuwar jakar, za mu kawo muku hankulan cibiyoyin horarwa da dama wadanda ke dauke da matattun abubuwa tare da jaka.
