Deltoid

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Deltoid

Motsa jiki na Deltoid, yawanci ya haɗa da ɗaukar nauyi ko horon juriya, motsa jiki ne mai fa'ida wanda da farko yana mai da hankali kan ƙarfafawa da toning tsokoki na deltoid, waɗanda ke haifar da zagayen kafada. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gina jiki, ko duk wanda ke neman haɓaka ƙarfin jikinsu na sama da inganta kwanciyar hankali na kafada. Mutane da yawa suna so su haɗa da motsa jiki na Deltoid a cikin tsarin motsa jiki don mafi kyawun matsayi, ƙara yawan ƙwayar tsoka, ingantaccen wasan motsa jiki, da kuma hana raunin kafada.

Yanayinta: tsammanin nuni a nuni Deltoid

• Riƙe dumbbell a kowane hannu tare da mika hannuwanku cikakke kuma tafin hannunku suna fuskantar jikin ku.
• A hankali ɗaga ma'aunin nauyi zuwa ɓangarorin, riƙe ɗan lanƙwasa a gwiwar hannu, har sai sun kai tsayin kafada.
• Dakata na ɗan lokaci a saman motsi, sannan sannu a hankali rage ma'aunin nauyi baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da kuma tsayayye gaba ɗaya.

Lajin Don yi Deltoid

• **Madaidaicin Nauyi:** Fara da ƙaramin nauyi don tabbatar da cewa zaku iya yin motsa jiki tare da sigar daidai. Da zarar kun gamsu, sannu a hankali ƙara nauyi. Yin amfani da nauyin da ya yi nauyi zai iya haifar da sifar da ba ta dace ba da kuma yiwuwar rauni.
• **Motsi Mai Sarrafawa:** Guji motsi da sauri. Maimakon haka, yi motsa jiki a hankali, sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma har ma yana tabbatar da cewa tsokoki suna aiki sosai a duk lokacin motsi.
• **A Gujewa Ƙarfafawa:** deltoids ƙananan ƙwayoyin tsoka ne kuma ana iya yin su cikin sauƙi. Haɗa kwanakin hutu a cikin abubuwan yau da kullun kuma ku guji horar da deltoids a cikin kwanaki a jere. Overtraining iya

Deltoid Tambayoyin Masu Nuna

Shi beginners za su iya Deltoid?

Ee, mafari tabbas za su iya yin motsa jiki na deltoid. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan tsari don hana rauni. Wasu motsa jiki na farko na deltoid sun haɗa da danna kafada, ɗagawa a gefe, da daga gaba. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin atisayen daidai da aminci.

Me ya sa ya wuce ga Deltoid?

• Jaridar Soja ta Tsaye ta fi mayar da hankali ne akan gaban deltoid.
• Ƙwararru na gefe suna da kyau don ware kan gefen deltoid.
• Bent-Over Lateral Raise babban motsa jiki ne don ƙaddamar da deltoid na baya.
• The Arnold Press, mai suna bayan Arnold Schwarzenegger, yana aiki da dukan ƙungiyar tsoka na deltoid.

Me suna da abin da ya sanya ɗaukehawa ga Deltoid?

• Daga baya yana ɗagawa: Wannan motsa jiki yana ware kan deltoid na gefe, yana haɓaka daidaito da daidaitawa a cikin yanki na kafada, wanda zai iya haɓaka tasirin sauran motsa jiki na deltoid.
• Gaba yana ɗagawa: Wannan motsa jiki na musamman yana hari ne na gaban deltoid, wanda ya dace da ƙungiyar tsoka ta deltoid gabaɗaya ta hanyar tabbatar da duk sassan suna daidai da ƙarfi da daidaitawa.