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Dakatar da Jawo

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiDarmo
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawaBiceps Brachii, Brachialis, Brachioradialis, Pectoralis Major Sternal Head, Rectus Abdominis
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Dakatar da Jawo

Jigilar Dakatarwar motsa jiki ce mai kalubalantar motsa jiki na sama wanda ke ƙarfafawa da sautin tsokoki na baya, kafadu, da hannaye. Ya dace da daidaikun mutane a tsaka-tsaki ko ci-gaba matakin motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da juriyar tsoka. Ta hanyar haɗa wannan motsa jiki a cikin ayyukan yau da kullun, daidaikun mutane na iya haɓaka aikin su na jan hankali, haɓaka ikon sarrafa jikin su gabaɗaya, da haɓaka ƙarfin aiki, yana mai da shi kyakkyawan zaɓi ga masu sha'awar gina jiki, wasan kwaikwayo, ko dacewa gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dakatar da Jawo

  • Tsaya a ƙarƙashin madauri, ɗaga sama da kama hannayen hannu tare da tafin hannunku suna fuskantar juna a cikin riko na tsaka tsaki, kuma kuyi tafiya da ƙafafunku gaba don jikinku ya kasance a ɗan kusurwa.
  • Fara motsa jiki ta hanyar jawo jikinku zuwa sama zuwa hannaye, kiyaye jikin ku madaidaiciya da shigar da ainihin ku don hana kwatangwalo daga sagging.
  • Ci gaba da ja da kanka har sai kirjinka ya yi daidai da hannaye, mai da hankali kan matse ruwan kafada tare da kulla tsokoki na baya.
  • Rage jikin ku baya a cikin jinkirin, motsi mai sarrafawa zuwa wurin farawa, tabbatar da cikakken mika hannayen ku kafin fara maimaitawa na gaba.

Lajin Don yi Dakatar da Jawo

  • **Motsi Mai Sarrafawa**: Ja da kanku cikin tsari mai sarrafawa, tabbatar da cewa tsokoki suna yin aikin, ba motsi ba. Lokacin da kuka isa saman, dakata na ɗan lokaci kafin ku rage kanku a hankali. Motsa jiki masu sauri, ƙwaƙƙwara na iya haifar da rauni kuma ba za su haɗa tsokar ku yadda ya kamata ba.
  • ** Shiga Jigon ku ***: Shiga jigon ku shine mabuɗin don kiyaye kwanciyar hankali yayin wannan darasi. Har ila yau yana taimakawa wajen haɓaka ƙarfin gabaɗaya da fa'idodin sanyi na ja-up. Ka guji barin cikinka ya yi sanyi ko baka na baya.
  • **Cikakken Matsayin Motsi ***: Don samun fa'ida daga abubuwan dakatarwa, yi amfani da cikakken kewayon motsi. Fara da

Dakatar da Jawo Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Jawo?

Ee, masu farawa zasu iya yin motsa jiki na dakatarwa. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar wani matakin ƙarfin jiki na sama. Ya kamata masu farawa su fara da ƙananan ƙarar kuma a hankali suna ƙaruwa yayin da suke ƙarfafa ƙarfi. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan kai mafari ne, yana iya zama da amfani a sami mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko.

Me ya sa ya wuce ga Dakatar da Jawo?

  • Dakatar da tsoka-up: A wannan sigar, kuna jan kanku sannan ku tura jikinku sama da hannuwanku, saka ƙyamar ku da kwali.
  • Juyawa Dakatar Dakatarwar Layi: Don wannan bambancin, kuna sanya jikin ku ƙarƙashin madaurin dakatarwa kuma ku ja ƙirjin ku har zuwa hannaye, kuna niyya ga tsokoki na baya.
  • Dakatar da Jawo-Up tare da Knee Tuck: Wannan bambancin yana ƙara aikin motsa jiki na ainihi, inda za ku durƙusa gwiwoyi zuwa kirjin ku a saman abin da aka cire.
  • Faɗin Dakatar Dakatar da Jawo-Up: A cikin wannan sigar, kuna riƙon hannaye fiye da faɗin kafaɗa, kuna jaddada tsokoki na lat.

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

  • Lat Pulldowns: Wannan motsa jiki kuma yana hari da latissimus dorsi, ƙungiyar tsoka mai mahimmanci da aka yi amfani da ita a cikin Suspension Pull-ups. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya ƙara ƙarfin ja da juriya, sa Jikin Dakatarwa ya fi sauƙi don aiwatarwa.
  • Matattu Hangs: Wannan darasi yana taimakawa inganta ƙarfin riko da kwanciyar hankali, abubuwa biyu masu mahimmanci don aiwatar da Jigilar dakatarwa yadda ya kamata. Ta hanyar haɗa Matattu Hangs cikin ayyukan yau da kullun, zaku iya haɓaka ikon ku na riƙe madaurin dakatarwa na tsawon lokaci, haɓaka aikin jajircewar dakatarwar gaba ɗaya.

Karin kalmar raɓuwa ga Dakatar da Jawo

  • Aikin motsa jiki na dakatarwa
  • Ayyukan baya tare da dakatarwa
  • Horon dakatarwa don baya
  • Bambance-bambancen ja tare da dakatarwa
  • Kayan aikin dakatarwa baya motsa jiki
  • Ƙarfafa horo tare da dakatarwa
  • Ayyukan dakatarwar jiki na sama
  • Ci gaban tsoka na baya tare da dakatarwa
  • Tsananin dakatarwa da motsa jiki
  • Motsa jiki na gida tare da dakatarwa.