Cable karkatarwa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Adductor Longus, Adductor Magnus, Gluteus Medius, Iliopsoas, Pectineous, Tensor Fasciae Latae

Sakonni ga Cable karkatarwa

Cable Twist wani motsa jiki ne na horarwa mai ƙarfi wanda da farko ke kai hari ga ainihin tsokoki, haɓaka ƙarfin ciki da kwanciyar hankali yayin da yake aiki da kafadu da makamai. Yana da manufa ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan dacewa daban-daban. Mutane da yawa suna so su haɗa Cable Twists a cikin ayyukan motsa jiki don inganta ƙarfin jikinsu gaba ɗaya, inganta ingantaccen matsayi, da haɓaka ikon juyawa wanda ke da fa'ida ga wasanni daban-daban da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Cable karkatarwa

• Ɗauki riƙon da hannaye biyu, kiyaye hannuwanku madaidaiciya da ƙafafu da faɗin kafada.
• Tare da ƙwanƙwaran ku a tsaye, karkatar da gangar jikin ku don ja kebul ɗin a jikin ku zuwa wani gefe. Tabbatar cewa hannayenku sun kasance a tsaye yayin wannan motsi.
• Riƙe matsayin na ɗan lokaci, jin ƙanƙara a cikin maƙasudin ku.
• Komawa a hankali zuwa wurin farawa, ƙyale kebul ɗin ya ja hannunka a hankali. Maimaita aikin don adadin da ake so na maimaitawa kafin musanya bangarorin.

Lajin Don yi Cable karkatarwa

• **Motsin Sarrafa**: Lokacin murɗawa, tabbatar da cewa motsi yana sarrafawa kuma a hankali. Kar a yi gaggawar motsa jiki ko amfani da kuzari don karkatar da kebul ɗin; wannan zai iya haifar da nau'i mara kyau da kuma raunin da ya faru. Maimakon haka, mayar da hankali kan tsokoki da kuke aiki kuma ku tabbata suna yin aikin.
• ** Nauyin Dama ***: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Kuskure ne na yau da kullun don amfani da nauyi mai nauyi, wanda zai iya haifar da rashin daidaituwa da rauni. Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da ƙarfin ku da siffarku suka inganta.
• **Ku Tsare Hannunku Mik'ewa**: Wani kuskuren da aka saba shine lankwasa hannu yayin murzawa. Tsayawa hannunka madaidaiciya yana ba da damar cikakken kewayon

Cable karkatarwa Tambayoyin Masu Nuna

Shi beginners za su iya Cable karkatarwa?

Ee, masu farawa zasu iya yin motsa jiki na Cable Twist. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Kamar kowane motsa jiki, idan duk wani ciwo ko rashin jin daɗi ya samu, ya kamata a dakatar da shi nan da nan kuma a nemi shawarar likita idan ya cancanta.

Me ya sa ya wuce ga Cable karkatarwa?

• Tsaye Cable Twist: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke tsaye, wanda ke haɗa yawancin tsokoki na ku.
• Cable Russian Twist: Wannan bambancin ya haɗa da karkatar da gangar jikin daga gefe zuwa gefe yayin da yake cikin squatting matsayi, ƙara ƙarin ƙalubale ga ƙananan jikin ku.
• Single Arm Cable Twist: Ana yin wannan bambancin ta hanyar amfani da hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen ware da ƙarfafa ɗaya gefen jiki.
• Juya Cable Twist: Wannan bambancin ya haɗa da riƙe rike da kebul ɗin sama da kai da karkatar da gangar jikin ku, wanda zai iya haɗa kafaɗunku da babba baya.

Me suna da abin da ya sanya ɗaukehawa ga Cable karkatarwa?

• Medicine Ball Wood Choppers: Kamar yadda Cable twist, wannan motsa jiki kuma ya ƙunshi motsi mai juyayi wanda ke shiga cikin obliques, amma yana ƙara wani abu na ɗagawa da rage nauyi, wanda zai iya ƙara ƙarfin jiki da kuma taimakawa wajen ƙarfafa jiki da na sama. .
• Planks: Ko da yake ba su haɗa da murɗawa ba, allunan hanya ce mai kyau don haɗawa da igiyoyi na Cable yayin da suke ƙarfafa gaba ɗaya, wanda ke da mahimmanci ga kwanciyar hankali yayin motsin motsi, kuma suna inganta ƙarfin jiki da matsayi.