Ƙarƙashin Ƙarfafawa

• 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 Ƙarfafawa

Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa da farko wanda ke niyya ga kafadu, musamman na gefe da na baya, yana haɓaka ƙarfin jiki na sama da inganta ma'anar tsoka. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya daidaita shi cikin sauƙi zuwa matakan dacewa daban-daban. Mutane da yawa suna iya zaɓar wannan motsa jiki don haɓaka ƙarfin su na sama gaba ɗaya, haɓaka jikinsu, da tallafawa mafi kyawun aiki a wasanni daban-daban da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarfafawa

• Riƙe dumbbell a kowane hannu tare da hannunka a rataye kai tsaye, tafukan suna fuskantar jikinka.
• Sannu a hankali ɗaga ma'aunin nauyi zuwa ɓangarorin yayin da kuke riƙe gwiwar gwiwar ku kaɗan, har sai hannayenku sun yi daidai da ƙasa.
• Dakata na ɗan lokaci a saman motsi, sannan a hankali rage ma'aunin nauyi zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kula da ma'aunin nauyi a duk tsawon aikin.

Lajin Don yi Ƙarƙashin Ƙarfafawa

• **Motsin da ake sarrafawa**: Ka guji karkatar da hannunka ko yin amfani da hanzari don ɗaga ma'aunin nauyi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Madadin haka, tabbatar da motsin ku yana jinkiri da sarrafawa, mai da hankali kan tsokoki da kuke ƙoƙarin yin aiki.
• ** Zaɓin Nauyi Dama ***: Zaɓi nauyi mai wahala amma yana ba ku damar yin motsa jiki tare da sigar da ta dace. Idan nauyin ya yi nauyi sosai, za ku iya yin gwagwarmaya don ɗaga shi, lalata siffar ku kuma yana iya haifar da rauni. Idan ya yi haske da yawa, ba za ku yi amfani da tsokoki yadda ya kamata ba.
• **Tsarin Numfashi**: Kuskure na yau da kullun shine riƙe numfashi

Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarfafawa?

Ee, masu farawa zasu iya yin motsa jiki na Incline Raise. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yakamata su ɗauki lokaci don koyon dabarar daidai kuma a hankali ƙara nauyi yayin da ƙarfinsu ya inganta. Hakanan yana iya zama fa'ida ga masu farawa su sami mai koyarwa na sirri ko gogaggen masu zuwa motsa jiki su kula da yunƙurinsu na farko don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Ƙarƙashin Ƙarfafawa?

• Cable Incline Raise: A cikin wannan sigar, ana amfani da injin kebul maimakon dumbbells, yana ba da tashin hankali akai-akai a duk lokacin motsa jiki.
• Fasauki a kusa da tayar da hankali: wannan bambancin yana haifar da tsokoki na deltoid na gefe, tare da mutum maƙaryaci na fuska-ƙasa da ɗaga kaya zuwa gefe.
• Juya Gaba: Wannan sigar tana mai da hankali kan tsokoki na baya na deltoid, tare da mutumin yana kwance a bayansa akan benci mai karkata kuma yana ɗaga nauyi a gabansu.
• Fika da baya Delt Tashi: Don wannan bambancin, mutum ya ta'allaka ne da ƙasa a cikin wani wuri mai laushi da ɗagawa masu nauyi a bayansu, suna ƙoƙarin tsokoki na baya.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarfafawa?

• Latsa Kafada: Latsa kafada yana cika haɓakar karkata ta hanyar yin aiki da kafadu da ƙirji na sama, don haka haɓaka ƙarfi da kwanciyar hankali da ake buƙata don ɗagawa.
• Tricep Dips: Tricep dips sun yi niyya ga triceps da na sama, waɗanda sune maɓalli masu goyan bayan tsokoki yayin haɓaka haɓaka, ta haka inganta aikin gabaɗaya da sakamakon haɓakar haɓaka.