Band turawa

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Triceps Brachii

Sakonni ga Band turawa

Band Pushdown wani motsa jiki ne mai inganci wanda da farko ke kaiwa triceps, yana taimakawa haɓaka ƙarfi da ma'anar tsoka a cikin manyan makamai. Kyakkyawan zaɓi ne ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi cikin sauƙi don dacewa da matakin motsa jiki. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don inganta ƙarfin jiki na sama, haɓaka sautin tsoka, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Band turawa

• Ɗauki band ɗin da hannaye biyu, tafin hannunka suna fuskantar ƙasa, kuma sanya hannayenka a matakin ƙirjinka.
• Tsayar da gwiwar gwiwar ku kusa da jikin ku, tura band ɗin ƙasa ta hanyar mika hannuwanku gabaɗaya har sai sun yi daidai da ƙasa.
• Dakata na ɗan lokaci yayin da hannayenku suka cika cikakke, suna yin kwangilar triceps ɗin ku.
• Komawa a hankali zuwa wurin farawa ta hanyar lanƙwasa gwiwar hannu da ɗaga hannuwanku baya zuwa matakin ƙirji, kiyaye tashin hankali a cikin band cikin motsin. Maimaita wannan don adadin maimaitawa da ake so.

Lajin Don yi Band turawa

• **Madaidaicin Form:** Kula da tsari mai kyau a duk lokacin motsa jiki. Tsaya tsaye tare da ƙafafu da nisa-nisa, kiyaye gwiwar gwiwar ku kusa da jikin ku kuma tabbatar da tsawaita hannuwanku gaba ɗaya a ƙasan motsi. Ka guji kulle gwiwar hannu ko kaɗa kafaɗa domin waɗannan kurakurai ne na yau da kullun waɗanda zasu iya haifar da rauni.
• **Motsi Mai Sarrafawa:** Yi motsa jiki a hankali da sarrafawa. Ka guji amfani da ƙarfi don tura band ɗin ƙasa saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Madadin haka, mayar da hankali kan yin amfani da triceps ɗin ku don tura band ɗin ƙasa sannan a hankali komawa wurin farawa.
• **Maganin Numfashi:** Kada ka rike numfashi yayin da kake motsa jiki. Shaka yayin da kuka fara motsi

Band turawa Tambayoyin Masu Nuna

Shi beginners za su iya Band turawa?

Ee, tabbas masu farawa za su iya yin motsa jiki na turawa. Wannan darasi yana da kyau don ƙaddamar da triceps kuma ana iya daidaita shi cikin sauƙi don dacewa da matakin dacewa. Kawai tabbatar da yin amfani da band ɗin juriya wanda ya dace da matakin ƙarfin ku, da kuma kula da tsari mai kyau don guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani a sami mai koyarwa ko gogaggen mutum ya fara nuna aikin.

Me ya sa ya wuce ga Band turawa?

• Wani bambance-bambancen shine Overhead Band Pushdown, wanda ya haɗa da mika hannunka sama da kai don yin aikin triceps daga wani kusurwa daban.
• Hakanan zaka iya gwada Seated Band Pushdown, inda kuke yin motsa jiki yayin da kuke zaune, ƙirƙirar matakan juriya daban-daban da niyya ƙungiyoyin tsoka daban-daban.
• Crossbody Band Pushdown wani bambanci ne, inda zaku ketare jikin ku tare da makada don kaiwa triceps a hanya ta musamman.
• A ƙarshe, akwai Reverse Grip Band Pushdown, inda kuke riƙe band ɗin tare da tafin hannunku suna fuskantar sama, canza haɗin tsoka a cikin triceps ɗin ku.

Me suna da abin da ya sanya ɗaukehawa ga Band turawa?

• Close-Grip Bench Press: Wannan motsa jiki yana cike da matsananciyar matsawa ta hanyar mai da hankali kan rukunin tsoka iri ɗaya - triceps. Hakanan ya ƙunshi motsi na turawa, wanda zai iya inganta ƙarfi da ƙarfin da ake buƙata don turawa Band.
• Sama da tsawaita na motsa jiki: wannan aikin ya cika bandadaddun bandadawa ta hanyar kusurwa ta daban, inganta haɓakar tsoka ta gaba ɗaya, wanda zai iya inganta aikin da ma'auni, wanda zai iya inganta aikin da kuma ma'auni na ƙungiyar.