Ƙarƙashin Ƙarfafa Gaba

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Sakonni ga Ƙarƙashin Ƙarfafa Gaba

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfafa wanda ya fi dacewa da deltoids na baya da kuma tsokoki na ɓangarorin na sama, yayin da kuma ke shiga cikin ainihin. Yana da manufa ga daidaikun mutane waɗanda ke neman haɓaka ma'anar kafaɗa, haɓaka ƙarfin jiki na sama, da haɓaka mafi kyawun matsayi. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, daidaikun mutane na iya tsammanin ingantacciyar ma'auni na tsoka, haɓakar wasan motsa jiki, da ƙarin bayyanar jiki na sama.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarfafa Gaba

• Mayar da baya da benci, ajiye ƙafafu a ƙasa don kwanciyar hankali, sa'annan ka bar hannayenka su rataye kai tsaye tare da ma'aunin nauyi.
• Tsayawa dan lankwasa kadan a cikin gwiwar hannu, a hankali ɗaga dumbbells a gabanka har sai sun kasance a tsayin kafada.
• Dakata na daƙiƙa ɗaya a saman motsin, sannan a hankali rage ma'aunin nauyi zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa yayin kiyaye iko da tsari mai kyau.

Lajin Don yi Ƙarƙashin Ƙarfafa Gaba

• Riko da Ya dace: Lokacin da kake riƙe dumbbells, tabbatar da cewa kamun ya kasance mai ƙarfi amma ba maƙarƙashiya ba. Ya kamata tafin hannunka su kasance suna fuskantar jikinka. Kuskure na yau da kullun shine kama dumbbells sosai, wanda zai iya haifar da nau'in wuyan hannu.
• Motsi mai sarrafawa: Motsi na gaba ya kamata ya kasance a hankali da sarrafawa. Guji kuskuren gama gari na amfani da hanzari don ɗaga ma'auni. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
• Matsayin Motsi: Ɗaga ma'aunin nauyi har sai sun kasance a matakin kafada, sa'an nan kuma rage su a hankali a baya zuwa wurin farawa. Ka guje wa kuskuren ɗaga ma'aunin nauyi da yawa, wanda zai iya sanya nau'in da ba dole ba a kafadu

Ƙarƙashin Ƙarfafa Gaba Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarfafa Gaba?

Ee, tabbas masu farawa za su iya yin motsa jiki na Incline Front Raise. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma mai iya sarrafawa don kauce wa rauni. Kamar kowane motsa jiki, tsari mai dacewa yana da mahimmanci. Ana ba da shawarar samun ƙwararren ƙwararren motsa jiki ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai. Har ila yau, ku tuna don dumi kafin fara kowane aikin motsa jiki.

Me ya sa ya wuce ga Ƙarƙashin Ƙarfafa Gaba?

• Wurin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa: Don wannan bambancin, kuna yin motsa jiki yayin da kuke zaune a kan benci na karkata, wanda zai iya taimakawa wajen ware tsokoki na kafada da kuma rage damuwa a baya.
• Hannun Hannu Guda Guda Daya: Wannan bambancin ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen inganta ƙarfi da daidaito.
• Fassara a gaban ɗaga tare da dumbbells: wannan bambance bambancen ya ƙunshi yin motsa jiki tare da dumbbells, wanda zai iya taimakawa wajen ƙara yawan motsa jiki da kuma shiga cikin ƙungiyoyin tsoka.
• Favline gaban ɗaga tare da ƙungiyar jingina: Wannan bambance-bambancen ya ƙunshi yin motsa jiki tare da ƙungiyar juriya, wanda zai iya taimakawa ƙara ƙalubalen motsa jiki da haɓaka sassauci da kewayon motsi.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarfafa Gaba?

• Layin Madaidaici: Wannan motsa jiki yana hari duka biyun gaba da gefe, da kuma tarko, waɗanda tsokoki ne waɗanda aka yi aiki a kaikaice yayin haɓakawar gaba, don haka ya dace da wannan darasi ta hanyar niyya mafi girman tsokar tsoka a yankin kafada.
• Lateral Raise: Wannan motsa jiki yana hari akan deltoids na gefe, waɗanda ba su ne farkon abin da aka fi mayar da hankali ba yayin haɓakawar haɓakawa na gaba, yana mai da shi babban motsa jiki mai dacewa don tabbatar da daidaiton ci gaban kafada.