Dumbbell Arnold Press

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Serratus Anterior

Sakonni ga Dumbbell Arnold Press

Dumbbell Arnold Press shine cikakken aikin motsa jiki na kafada wanda ke kaiwa gaba, gefe, da na baya deltoids, yana haifar da ingantaccen ƙarfin kafada da sassauci. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka yanayin yanayin jikinsu na sama. Mutane da yawa za su iya zaɓar wannan darasi yayin da yake haɓaka mafi kyawun matsayi, yana taimakawa a cikin ayyukan yau da kullun, kuma yana ba da gudummawa ga ƙayataccen tsarin jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Dumbbell Arnold Press

• A hankali juya wuyan hannu don tafukan hannayenku suna fuskantar gaba, yayin da suke ɗaga ma'aunin nauyi a kan ku a cikin motsi har sai hannayenku sun cika cikakke.
• Dakata na ɗan lokaci a saman motsin, tabbatar da hannunka madaidaiciya kuma ma'aunin nauyi yana sama da kafadu kai tsaye.
• A hankali rage dumbbells baya zuwa wurin farawa ta hanyar juyar da jujjuyawar wuyan hannu da dawo da gwiwar gwiwar ku zuwa matakin kafada.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kula da ma'aunin nauyi a duk lokacin motsi.

Lajin Don yi Dumbbell Arnold Press

• Motsi Mai Sarrafa: Guji saurin motsi. Fara da dumbbells a matakin kafada tare da dabino suna fuskantar ku. Yayin da kake danna sama, juya wuyan hannu ta yadda tafin hannunka su fuskanci gaba a saman motsin. Sa'an nan kuma, rage ma'aunin nauyi zuwa matsayi na farawa a hankali, sarrafawa. Wannan yana tabbatar da cewa kun cika tsokoki kuma ba ku dogara da ƙarfi ba.
• Nauyin Da Ya dace: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Ɗaukar nauyi da yawa na iya ɓata siffar ku kuma ya haifar da rauni. Matsayin da ya dace ya kamata ya ba ku damar yin 8-12 reps tare da tsari mai kyau.
• Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi. Babe

Dumbbell Arnold Press Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Arnold Press?

Ee, masu farawa zasu iya yin aikin Dumbbell Arnold Press. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari daidai da kuma hana rauni. Hakanan yana da kyau a sami mai koyarwa na sirri ko gogaggen mutum wanda zai jagorance ta hanyar. A hankali, yayin da ƙarfi da fasaha ke haɓaka, ana iya ƙara nauyi.

Me ya sa ya wuce ga Dumbbell Arnold Press?

• Single Arm Arnold Press: Wannan sigar motsa jiki ana yin ta hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa haɓaka rashin daidaituwar tsoka da haɓaka haɗin gwiwa.
• Tsaye Arnold Press: A cikin wannan bambancin, ana yin motsa jiki a tsaye, wanda zai iya haɗa da ƙarin ƙarfafa tsokoki da ƙara ƙarfin gabaɗaya.
• Inline Arnold Press: Ana yin wannan a kan benci mai karkata, wanda ke kai hari ga kafadu daga wani kusurwa daban kuma yana jaddada babban ɓangaren tsokoki na kafada.
• Arnold Press tare da Resistance Bands: Wannan bambance-bambancen ya maye gurbin dumbbells tare da maƙallan juriya, wanda zai iya samar da nau'in juriya daban-daban kuma yana taimakawa inganta ƙarfin tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Arnold Press?

• Barbell tsaye Layuka na iya haɓaka amfanin Dumbbell Arnold Press yayin da suke aiki a kan kafada da kuma tsokoki na trapezius, suna ba da cikakkiyar motsa jiki na jiki.
• Dumbbell Front Raises wani kyakkyawan motsa jiki ne mai rakiyar zuwa Dumbbell Arnold Press, yayin da suke keɓance takamaiman deltoids na baya, suna taimakawa haɓaka ƙarfin kafada da ma'ana daga kusurwa daban-daban fiye da Arnold Press.