Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii

Sakonni ga Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa

The Band Behind Neck Shoulder Press wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ga deltoids, trapezius, da tsokoki na baya, haɓaka ƙarfin kafada da sassauci. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane da ke da burin inganta ƙarfin jikinsu na sama da matsayi. Mutane na iya zaɓar wannan motsa jiki saboda ba wai kawai yana haɓaka sautin tsoka da daidaituwar jiki ba, har ma yana taimakawa wajen rigakafin rauni ta hanyar ƙarfafa haɗin gwiwa na kafada da haɓaka kewayon motsi.

Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa

• Tare da tafin hannunku suna fuskantar gaba, kawo hannayen ku zuwa matakin kafada, tare da shimfiɗa band ɗin tsakanin hannayenku a bayan wuyan ku.
• A hankali danna hannuwanku zuwa sama, mika hannuwanku gaba daya amma ba tare da kulle gwiwar gwiwarku ba, yayin da kuke dasa kafafun ku da karfi.
• Dakata a saman motsi na ɗan lokaci, sannan sannu a hankali runtse hannayenku zuwa wurin farawa, kiyaye juriya a cikin band ɗin cikin motsi.
• Maimaita wannan tsari don adadin maimaitawa da ake so, tabbatar da kiyaye motsin ku da kuma tsayayye.

Lajin Don yi Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa

• Motsa jiki masu sarrafawa: Guji motsi, saurin motsi. Madadin haka, mayar da hankali kan jinkiri, sarrafawa da ɗagawa da saukowa. Wannan ba wai kawai yana taimakawa hana rauni ba amma har ma yana tabbatar da cewa ƙungiyoyin tsoka masu dacewa suna aiki kuma suna aiki.
• Ka Tsaya Wuyanka Madaidaici: Wani kuskuren gama gari shine takurawa ko lankwasa wuyan gaba yayin motsa jiki. Wannan na iya haifar da damuwa da rauni mara amfani. Tabbatar kiyaye wuyanka madaidaiciya kuma daidaita tare da kashin baya a duk lokacin motsa jiki.
• Juriya Da Ya dace: Yi amfani da bandeji tare da madaidaicin matakin juriya. Yin amfani da bandeji mai nauyi na iya haifar da mummunan tsari da rauni mai yuwuwa, yayin da ƙungiyar da take da haske ba za ta samar da isasshen motsa jiki ba.

Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa?

Ee, masu farawa za su iya yin motsa jiki na Band Behind Neck shoulder Press, amma ya kamata su yi taka tsantsan don amfani da tsari daidai kuma su fara da ƙungiyar juriya mai sauƙi don guje wa rauni. Ana ba da shawarar koyaushe don samun mai horar da motsa jiki ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Har ila yau, idan kuna da kowane wuyan wuyansa, kafada, ko baya, yana da kyau ku tuntuɓi ƙwararrun kiwon lafiya kafin fara kowane sabon motsa jiki na yau da kullum.

Me ya sa ya wuce ga Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa?

• Barbell Behind Neck shoulder Latsa: Wannan bambance-bambancen ya ƙunshi amfani da barbell, wanda ke ba da damar yin nauyi mai nauyi da kuma kai hari ga ƙungiyoyin tsoka iri ɗaya.
• Zaune a Bayan Wuyan Kafada Latsa: Ana yin wannan bambancin yayin da ake zaune, wanda ke ba da ƙarin kwanciyar hankali kuma yana mai da hankali kan tsokoki na kafada ba tare da shigar da ƙananan jiki ba.
• Hannun Hannu Guda Daya A Bayan Wuyar Kafada: Wannan bambancin yana mai da hankali kan hannu ɗaya a lokaci guda, yana taimakawa ganowa da gyara duk wani rashin daidaituwar ƙarfi tsakanin bangarorin biyu.
• Kettlebell Behind Neck shoulder Latsa: Wannan bambancin yana amfani da kettlebell, yana ba da rarraba nauyi daban-daban da kuma shigar da tsokoki ta hanya ta musamman.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa?

• Layukan Madaidaici: Wannan motsa jiki yana cike da Band Behind Neck shoulder Latsa ta hanyar yin aiki da trapezius da kuma gaba da gefe deltoids, tsokoki waɗanda ake amfani da su a cikin kafada, suna taimakawa wajen inganta ƙarfin da jimiri a cikin waɗannan wurare.
• Gabatarwar gaba: Waɗannan suna da fa'ida yayin da suke niyya ga deltoids na gaba, suna ba da daidaiton motsa jiki lokacin da aka haɗa su tare da Band Behind Neck shoulder Latsa, wanda da farko yana mai da hankali kan deltoids na baya da na gefe.