Dakatar da Wutar Lantarki

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Obliques, Pectoralis Major Sternal Head

Sakonni ga Dakatar da Wutar Lantarki

Ƙarfin Ƙarfin Dakatarwa wani motsa jiki ne mai cikakken ƙarfi wanda ke ƙarfafa ƙarfi, kwanciyar hankali, da juriya, da farko yana niyya ga baya, hannaye, da tsokoki na asali. Wannan motsa jiki yana da kyau ga masu sha'awar motsa jiki na kowane matakai, tun daga masu farawa da ke neman gina ƙarfin tushe zuwa 'yan wasa da ke neman haɓaka aikin su. Haɗa Ƙarfin Dakatarwa a cikin aikin motsa jiki na yau da kullun na iya inganta motsin aikin jikin ku, haɓaka ma'aunin tsoka, da haɓaka ƙimar ku, yana mai da shi ƙari mai mahimmanci ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Dakatar da Wutar Lantarki

• Tsaya yana fuskantar maƙallan anga, ɗauki hannaye tare da tafin hannunku suna fuskantar juna, sannan ku karkata baya har sai jikinku ya kasance a ɗan kusurwa, tare da ƙafafunku a gabanku kuma hannayenku cikakke.
• Fara motsa jiki ta hanyar jawo jikin ku zuwa hannaye, lanƙwasa gwiwar gwiwar ku da kuma ajiye su kusa da jikin ku.
• Yayin da kake ja da kanka, jujjuya gangar jikinka zuwa gefe guda, kai hannun kishiyar zuwa wurin anka na mai horar da dakatarwa.
• Rage kanku baya zuwa wurin farawa a cikin tsari mai sarrafawa, sannan maimaita motsa jiki a gefe guda.

Lajin Don yi Dakatar da Wutar Lantarki

• ** Shiga Jikinku:** Wannan motsa jiki ba kawai game da ƙarfin saman jikin ku bane; shigar da ainihin ku yana da mahimmanci don kiyaye daidaito da kwanciyar hankali. Wannan kuma zai taimaka wajen kare ƙananan bayanku daga damuwa. Kuskure na yau da kullun shine barin ciki ya yi ƙasa zuwa ƙasa ko ya ba da baya da yawa, wanda zai haifar da matsalolin baya.
• **Motsin da ake Sarrafa:** Ka guji motsi ko motsi mai sauri. Maimakon haka, mayar da hankali kan jinkirin, ƙungiyoyi masu sarrafawa inda za ku ja jikin ku zuwa hannaye sannan ku rage kanku a hankali zuwa matsayi na farawa. Wannan zai tabbatar da cewa kuna aiki da tsokoki

Dakatar da Wutar Lantarki Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Wutar Lantarki?

Lallai, mafari na iya yin aikin Jigilar Dakatarwar Wutar Lantarki. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki ne mai ci gaba kuma masu farawa yakamata su fara da juriya mai sauƙi don tabbatar da cewa suna amfani da tsari daidai kuma ba sa tauye tsokoki. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararrun motsa jiki ya nuna muku daidai sigar don hana rauni. Koyaushe ku tuna don dumi kafin motsa jiki kuma ku kwantar da hankali daga baya. Idan kun ji wani ciwo yayin yin motsa jiki, dakatar da gaggawa kuma ku nemi shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Dakatar da Wutar Lantarki?

• "Dakatarwa Power Pull tare da Squat" yana ƙara ƙananan jiki ta hanyar haɗa squat a ƙarshen kowane ja, yin aiki da glutes da cinyoyin ku.
• "Alternating Suspension Power Pull" ya ƙunshi musanya tsakanin ja da hannun dama sannan na hagu, wanda zai iya taimakawa wajen inganta ƙarfi da daidaituwa.
• "Tsarin Ƙarfin Dakatarwa tare da karkatarwa" yana ƙara motsin juyawa a kololuwar ja, yana shigar da maƙasudin ku da sauran tsokoki na asali.
• "Dakatar da Wutar Lantarki tare da Jump" yana ƙara nau'in plyometric ta haɗa da tsalle a ƙarshen ja, wanda zai iya haɓaka ƙarfi da fashewa.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Wutar Lantarki?

• Deadlift wani motsa jiki ne mai alaƙa kamar yadda ba wai kawai yana aiki da tsokoki na baya kamar Suspension Power Pull ba amma kuma yana haɗa ainihin jiki da ƙananan jiki, yana ba da cikakkiyar motsa jiki da inganta ƙarfin jiki gaba ɗaya.
• Juya-up wani motsa jiki ne da ke da alaƙa yayin da yake aiki akan ƙungiyoyin tsoka iri ɗaya kamar Tsaya Power Pull, wato baya, kafada, da tsokoki na hannu, kuma yana taimakawa haɓaka ƙarfin jiki na sama da haɓaka ma'anar tsoka.