Bent Arm Chest Stretch
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Bent Arm Chest Stretch
The Bent Arm Chest Stretch shine motsa jiki mai sauƙi amma mai tasiri wanda da farko ke kai hari ga tsokoki na kirji, yana taimakawa wajen inganta sassauci da matsayi yayin da yake rage tashin hankali na tsoka. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, kuma yana da fa'ida musamman ga waɗanda ke zaune na dogon lokaci ko kuma suna da aikin tebur. Yin wannan shimfiɗa a kai a kai na iya rage taurin jiki na sama, haɓaka motsi gaba ɗaya, da ba da gudummawa ga ingantaccen aikin motsa jiki ta hanyar shirya tsokoki don ƙarin ayyuka masu ƙarfi.
Yanayinta: tsammanin nuni a nuni Bent Arm Chest Stretch
- Lankwasa hannun dama a gwiwar hannu zuwa kusurwa 90-digiri, don haka hannunka yana nunawa sama kuma gwiwarka yana cikin layi tare da kafada.
- A hankali ja gwiwar gwiwar hannun dama zuwa gefen hagu ta amfani da hannun hagu har sai kun ji mikewa a kirji da kafada.
- Riƙe shimfiɗar na tsawon daƙiƙa 15 zuwa 30, tunawa da yin numfashi sosai da shakatawa.
- Maimaita tsari iri ɗaya a gefe na gaba ta hanyar canza hannayen ku.
Lajin Don yi Bent Arm Chest Stretch
- Yi amfani da bango ko Ƙofa: Don tabbatar da aminci da inganci, yi amfani da bango ko ƙofar don yin shimfiɗa. Sanya tafin hannunka na lanƙwasa akan bango ko firam ɗin kofa. Wannan zai ba da goyan baya tsayayye kuma yana taimaka muku kiyaye daidaito yayin shimfiɗa.
- Juyawar Jiki: A hankali juya jikinka daga lanƙwasa hannunka har sai ka ji mikewa a ƙirjinka. Ka guji kuskuren juyawa da sauri ko da nisa saboda wannan na iya haifar da rauni. Saurari jikin ku kuma kawai shimfiɗa zuwa maƙasudin rashin jin daɗi, ba zafi ba.
- Kiyaye Matsayi Mai Kyau: Tsaya kashin bayan ka a mike kuma ka guje wa baka baya. Wannan kuskure na kowa zai iya haifar da shi
Bent Arm Chest Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Bent Arm Chest Stretch?
Ee, tabbas masu farawa za su iya yin motsa jiki na Bent Arm Chest Stretch. Hanya ce mai sauƙi kuma mai tasiri don shimfiɗa tsokoki na ƙirji. Koyaya, kamar kowane motsa jiki, yana da mahimmanci ga masu farawa suyi amfani da tsari da dabara mai kyau don guje wa rauni. Idan sun ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata su daina nan da nan kuma su tuntuɓi ƙwararrun ƙwararru.
Me ya sa ya wuce ga Bent Arm Chest Stretch?
- Ƙofar Ƙirji: Don wannan bambancin, tsaya a cikin buɗaɗɗen ƙofa kuma sanya hannuwanku a kan firam ɗin ƙofar, lanƙwasa a digiri 90. Jingina gaba har sai kun ji mikewa a cikin kirjin ku da tsokoki na kafada.
- Ƙarƙashin Ƙirji na Ƙirji: Wannan bambancin yana buƙatar benci mai karkata. Kwanta a kan benci tare da shimfiɗa hannuwanku da yawa kuma tafukan ku suna fuskantar sama. Bada nauyi ya ja hannunka ƙasa, yana shimfiɗa tsokar ƙirjinka.
- Ƙirjin Ƙirji na bene: Kwanta fuska a ƙasa tare da shimfiɗa hannuwanku zuwa gefe cikin siffar 'T'. Matsa sama a hannu ɗaya, yayin da yake riƙe dayan hannu, don shimfiɗa tsokar ƙirji.
- Yoga Chest Stretch: Wannan bambancin ya ƙunshi dabarun yoga. Fara ciki
Me suna da abin da ya sanya ɗaukehawa ga Bent Arm Chest Stretch?
- Dumbbell Chest Presses kuma na iya haɗawa da Bent Arm Chest Stretch saboda suna ƙarfafa tsokoki na ƙirji da triceps, waɗanda kuma suke shimfiɗa a lokacin Bent Arm Chest Stretch, inganta ma'aunin tsoka gaba ɗaya.
- Motsa jiki na Pec Deck Machine shine wani ingantaccen kayan aiki kamar yadda yake kaiwa ga tsokoki na pectoral, kama da Bent Arm Chest Stretch, amma yana mai da hankali kan raunin tsoka maimakon mikewa, yana ba da cikakkiyar motsa jiki ga kirji.
Karin kalmar raɓuwa ga Bent Arm Chest Stretch
- Motsa jiki na kirji
- Lanƙwasa hannu
- Motsa jiki na kirji
- Ayyukan motsa jiki don ƙirji
- Motsa jiki na kirji
- Babu kayan aikin motsa jiki na ƙirji
- Lanƙwasa hannu ƙirji dabara dabara
- Miƙewar ƙirji mai nauyi
- Motsa jiki na sama
- Inganta sassaucin ƙirji tare da nauyin jiki