Dakatar da Gaba

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Sakonni ga Dakatar da Gaba

The Suspension Front Raise wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga kafadu, ƙirji, da cibiya, yana ba da cikakkiyar motsa jiki na sama. Wannan darasi ya dace da daidaikun mutane na kowane matakin motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfi da ƙarfin mutum. Mutane na iya zaɓar wannan motsa jiki don inganta ƙarfin jiki na sama, haɓaka juriyar tsoka, da haɓaka mafi kyawun matsayi da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Dakatar da Gaba

• Ka kama hannayen mai horar da dakatarwa tare da tafukanka suna fuskantar ƙasa, kuma ka karkata baya har sai jikinka ya kasance a ɗan kusurwa, ajiye hannayenka gabaɗaya a gabanka.
• Haɗa ainihin ku kuma kiyaye jikin ku madaidaiciya, sannan ku ɗaga hannuwanku sama a cikin motsi mai laushi har sai sun daidaita tare da kafadu.
• Dakata na ɗan lokaci a saman motsi, sannan sannu a hankali runtse hannayenku baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Dakatar da Gaba

• Motsi Mai Sarrafa: Ka ɗaga hannunka kai tsaye a gabanka, ajiye su a layi ɗaya zuwa ƙasa. Ya kamata jikinka ya zama siffa Y. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi - guje wa motsin motsa jiki saboda waɗannan na iya haifar da rauni kuma ba za su kai hari ga tsokoki yadda ya kamata ba.
• Ci gaba da Mahimmancin Mahimmancin ku: Wannan darasi ba wai kawai ya kai hari ga kafadu ba har ma da tsokoki na asali. Don samun mafi kyawun motsa jiki, tabbatar da jigon ku yana aiki cikin motsi. Wannan kuma zai taimaka wajen kiyaye daidaito da kwanciyar hankali.
• Guji wuce gona da iri: Kuskure ɗaya na gama gari shine wuce gona da iri ko kulle gwiwar hannu yayin ɗaga madauri. Wannan na iya sanya damuwa mara amfani akan haɗin gwiwar ku. Maimakon haka, kiyaye

Dakatar da Gaba Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Gaba?

Ee, masu farawa za su iya yin motsa jiki na Suspension Front Raise. Duk da haka, yana da mahimmanci a fara da juriya na haske don tabbatar da tsari daidai da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum mai kulawa don tabbatar da cewa ana yin aikin daidai. Kamar yadda yake tare da kowane motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali su ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.

Me ya sa ya wuce ga Dakatar da Gaba?

• Dakatarwar Gaban Haɗawa tare da Squat: Wannan bambancin yana haɗa haɓakar gaba tare da squat, yana ƙalubalantar ƙananan jikin ku da kafadu da ainihin ku.
• Dakatar da Gaba tare da Juyawa: A cikin wannan bambancin, kuna ƙara jujjuya juzu'i yayin da kuke ɗaga hannaye, wanda ke ɗaukar madaidaitan ku da sauran tsokoki na asali.
• Madadin Dakatarwar Gaba: Maimakon ɗaga hannaye biyu lokaci guda, kuna musanya tsakanin kowane hannu, wanda zai iya taimakawa wajen haɓaka daidaito da daidaituwa.
• Dakatar da Ƙarfafa Gaba tare da Mataki na Layi: Wannan bambancin ya ƙunshi mataki na gefe yayin da kuke yin ɗaga gaba, ƙara sashin zuciya da bugun jini zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Gaba?

• Push-ups: Push-ups, yayin da da farko ke aiki da tsokoki na ƙirji, kuma suna shiga deltoids na gaba, kama da Suspension Front Raises. Wannan darasi yana cike da Dakatarwar gaba ta hanyar ƙarfafa waɗancan tsokoki da haɓaka ƙarfin babba na gaba ɗaya.
• Latsa Sama: Wannan darasi kuma yana hari kafadu, musamman na baya deltoids, kama da Suspension Front Rises. Ta hanyar ƙara Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa , kuna ƙalubalantar tsokoki ta wata hanya dabam, inganta ci gaban tsoka da inganta kwanciyar hankali na kafada.