Arnold Press

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Sakonni ga Arnold Press

Arnold Press wani motsa jiki ne na kafada da ya dace wanda ke kaiwa ga tsokoki da yawa, yana haɓaka ƙarfin jiki na sama da ingantaccen motsin kafada. Ya dace da kowa daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, suna ba da gyare-gyare don dacewa da duk matakan motsa jiki. Mutane za su so yin wannan motsa jiki ba kawai don haɓaka kayan ado na jiki ba, amma har ma don inganta aikin su, taimakawa a ayyukan yau da kullum da kuma hana raunin kafada.

Yanayinta: tsammanin nuni a nuni Arnold Press

• Tada dumbbells zuwa tsayin kafada, sannan juya tafin hannunka don su fuskanci gaba.
• Tura dumbbells zuwa sama har sai hannayenka sun cika sama da kai.
• A hankali rage dumbbells baya zuwa tsayin kafada yayin jujjuya tafin hannunka don sake fuskantar jikinka.
• Wannan ya cika daya rep; maimaita tsari don adadin da kuke so na maimaitawa.

Lajin Don yi Arnold Press

• **Motsin da Aka Sarrafa**: A guji yin gaggawar motsi. Arnold Press yakamata a yi shi a hankali kuma a sarrafa shi, duka lokacin ɗagawa da rage nauyi. Wannan ba wai kawai tabbatar da cewa tsokoki da aka yi niyya sun cika cika ba, amma kuma yana rage haɗarin rauni.
• ** Nauyin Dama ***: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Yin amfani da ma'aunin nauyi mai nauyi zai iya haifar da sigar da ba ta dace ba kuma yana ƙara haɗarin rauni. A gefe guda, ma'aunin nauyi waɗanda suke da haske ba zai iya ba da isasshen juriya don yin aiki yadda ya kamata ba.
• **Tsarin Numfashi**: Tuna yin numfashi daidai. Shaka yayin da kuke rage nauyi

Arnold Press Tambayoyin Masu Nuna

Shi beginners za su iya Arnold Press?

Ee, masu farawa zasu iya yin motsa jiki na Arnold Press, amma yana da mahimmanci don farawa da nauyi mai nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Arnold Press wani motsa jiki ne na fili wanda ke kaiwa ƙungiyoyin tsoka da yawa a cikin babba jiki, gami da kafadu, triceps, da babba baya. Sunan ta ne bayan Arnold Schwarzenegger, wanda ya yi amfani da wannan motsa jiki don taimakawa wajen gina jikinsa mai ban sha'awa. Ga jagora mai sauƙi kan yadda ake yin Arnold Press: 1. Zauna akan benci na motsa jiki tare da goyon bayan baya, rike da dumbbell a kowane hannu a kusan matakin kirji na sama. Ya kamata tafin hannunka su kasance suna fuskantar jikinka kuma ya kamata a lanƙwasa gwiwar hannu. 2. Ka ɗaga dumbbells yayin da kake juya tafin hannunka har sai sun fuskanci gaba. 3. Ci gaba da ɗaga dumbbells har sai an miƙa hannunka sama da kai a madaidaiciyar matsayi. 4. A dakata na daƙiƙa ɗaya a saman, sannan fara saukar da dumbbells baya zuwa matsayin asali yayin juya tafin hannunku zuwa gare ku.

Me ya sa ya wuce ga Arnold Press?

• Single-Arm Arnold Press: Ana yin wannan bambancin ta hanyar ɗaga hannu ɗaya a lokaci ɗaya, wanda ke taimakawa wajen ware da kuma mai da hankali kan kowace kafaɗa da kanta.
• Tsaye Arnold Press: A cikin wannan bambancin, ana yin aikin motsa jiki yayin da yake tsaye, wanda ke buƙatar ƙarin ma'auni kuma yana shigar da tsokoki.
• Alternating Arnold Press: Wannan bambancin ya ƙunshi musanya tsakanin ɗaga dumbbells na dama da hagu, wanda zai iya taimakawa wajen inganta daidaituwa da daidaituwa.
• Fassara Arnold Press: Wannan bambance-bambancen an yi shi ne akan tence mai fa'ida, wanda ke yin hari kan tsokoki na kafada kuma zai iya taimaka ƙara kewayon motsi.

Me suna da abin da ya sanya ɗaukehawa ga Arnold Press?

• Ƙirar Ƙarya: Ƙarshe yana ɗaga kai hari na gefen gefen deltoid, yana cike da Arnold Press ta hanyar samar da cikakkiyar motsa jiki na kafada da haɓaka ma'anar kafada gabaɗaya.
• Layukan Madaidaici: Layukan madaidaiciya suna aiki da trapezius da deltoids, tsokoki waɗanda kuma ke da hannu a cikin Arnold Press, don haka taimakawa wajen haɓaka ƙarfi da jimiri na waɗannan tsokoki don ingantaccen aiki a cikin Arnold Press.