Ƙananan pectoralis

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki

Sakonni ga Ƙananan pectoralis

Ƙananan motsa jiki na Pectoralis wani motsa jiki ne wanda aka yi niyya wanda da farko yana ƙarfafawa da sautin tsokoki na kirji, inganta ƙarfin jiki da matsayi. Yana da kyau ga ƴan wasa, masu gina jiki, ko duk wanda ke neman haɓaka ƙarfin jikinsu da ƙawar jikinsu na sama. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka wasan motsa jiki, rage haɗarin rauni, da haɓaka daidaiton jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Ƙananan pectoralis

• Tsaya kusan ƙafa biyu daga bangon, kuna fuskantarsa.
• Mika hannunka kuma sanya tafin hannunka zuwa bango a tsayin kafada.
• Mayar da gaba, tura ƙirjinka zuwa bango yayin da kake riƙe hannunka da ƙafafu madaidaiciya. Ya kamata ku ji mikewa a cikin tsokoki na kirji.
• Riƙe wannan matsayi na kimanin daƙiƙa 15 zuwa 30, sannan koma wurin farawa. Maimaita wannan darasi don adadin saitin da ake so.

Lajin Don yi Ƙananan pectoralis

• **Motsin da ake sarrafawa**: Guji saurin motsa jiki lokacin motsa jiki. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan ba zai taimaka kawai don hana rauni ba, amma kuma zai tabbatar da cewa ƙananan pectoralis ɗinku sun cika aikin yayin aikin.
• **A Gujewa Matsala**: Kuskure daya da mutane ke yi shine wuce gona da iri yayin motsa jiki. Wannan na iya haifar da ciwon tsoka ko hawaye. Koyaushe kiyaye motsin ku a cikin kewayon motsi mai daɗi kuma kada ku taɓa yin tsayin daka.
• **Numfashi mai kyau**: Numfashi muhimmin bangare ne na kowane motsa jiki, amma yana da mahimmanci musamman ga motsa jiki kamar na Pectoralis. Tabbatar cewa kuna numfashi yayin lokacin shakatawa na motsa jiki

Ƙananan pectoralis Tambayoyin Masu Nuna

Shi beginners za su iya Ƙananan pectoralis?

Ee, masu farawa zasu iya yin atisayen da ke kaiwa ga ƙananan pectoralis. Duk da haka, yana da mahimmanci a fara da ƙananan nauyi da motsa jiki mafi sauƙi don guje wa rauni. Ayyukan motsa jiki irin su tura-ups, dumbbell bench press, da juriya na ƙirji na iya zama da amfani ga masu farawa. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya. Hakanan ana ba da shawarar neman shawara daga ƙwararrun motsa jiki don tabbatar da cewa ana yin atisayen daidai.

Me ya sa ya wuce ga Ƙananan pectoralis?

• The "Pectoralis intermedius" wani bambanci ne, wanda shine sirara, tsoka mai siffar triangular da ke zaune tsakanin Pectoralis babba da ƙananan.
• Wani lokaci, ƙananan Pectoralis na iya samun ƙarin ko ƙananan adadin haɗe-haɗe zuwa haƙarƙari, wanda aka sani da "Pectoralis minimus."
• A lokuta masu wuya, ƙananan Pectoralis na iya kasancewa gaba ɗaya, bambancin da aka sani da "Agenesis of the Pectoralis small."
• Hakanan za'a iya samun bambance-bambance a cikin wurin shigar da ƙananan pectoralis, inda ya haɗa zuwa scapula maimakon tsarin coracoid.

Me suna da abin da ya sanya ɗaukehawa ga Ƙananan pectoralis?

• Dumbbell kwari wani motsa jiki ne mai fa'ida yayin da suke keɓance tsokar ƙirji na musamman, gami da ƙananan Pectoralis, kuma suna taimakawa wajen haɓaka ƙarfin tsoka da sassauci.
• Motsin bugun kirjin da ke zaune shima yana cika ƙanana na Pectoralis yayin da yake kai hari ga rukunin tsoka iri ɗaya, yana ƙarfafawa da toning tsokar ƙirji da haɓaka aikin ƙarami na Pectoralis gabaɗaya.