Dumbbell Bench yana Goyan bayan Juyawar Waje

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Teres Major, Teres Minor
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior

Sakonni ga Dumbbell Bench yana Goyan bayan Juyawar Waje

Dumbbell Bench da ake Goyan bayan Juyawa na waje shine ingantaccen motsa jiki da farko wanda ke niyya ga tsokoki na rotator cuff, waɗanda ke da mahimmanci don kwanciyar hankali na kafada da hana rauni. Wannan motsa jiki yana da kyau ga 'yan wasa, musamman waɗanda ke da hannu a wasanni masu buƙatar maimaita motsin hannu kamar wasan ƙwallon kwando ko wasan tennis, da kuma mutanen da ke murmurewa daga raunin kafaɗa. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka sassaucin kafada da ƙarfi, haɓaka aikin ku na sama gaba ɗaya, da rage haɗarin rikitarwa masu alaƙa da kafada a gaba.

Yanayinta: tsammanin nuni a nuni Dumbbell Bench yana Goyan bayan Juyawar Waje

• Tabbatar cewa gwiwar hannu yana ƙarƙashin kafaɗa kai tsaye, kuma tafin hannun yana fuskantar ƙafafu.
• A hankali a jujjuya hannunka zuwa waje, ɗaga dumbbell har sai hannun gabanka ya kasance daidai da jikinka, kiyaye gwiwar gwiwar hannu da na sama a tsaye.
• Dakata na ɗan lokaci a saman motsi, sannan a hankali rage dumbbell baya zuwa wurin farawa.
• Maimaita motsa jiki don adadin da ake so, sannan canza zuwa ɗayan hannu.

Lajin Don yi Dumbbell Bench yana Goyan bayan Juyawar Waje

• Motsi Mai Sarrafa: A hankali juya hannun hannunka zuwa sama, ajiye gwiwar gwiwarka a tsaye akan gwiwa. Yana da mahimmanci a yi amfani da ƙungiyoyi masu sarrafawa maimakon dogaro da ƙarfi don ɗaga nauyi. Juyawa nauyin nauyi zai iya haifar da ciwon tsoka kuma baya aiki yadda ya kamata tsokoki masu niyya.
• Nauyin Da Ya dace: Zabi nauyin da zai ba ku damar kammala cikakken motsi na motsi da yin adadin da ake so na maimaitawa. Idan nauyin ya yi nauyi sosai, zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Idan ya yi haske da yawa, ba zai ƙalubalanci tsokoki yadda ya kamata ba.
• Ka Riƙe Hannun Hannun Ka Madaidaici: Ka guji lanƙwasa wuyan hannu yayin motsa jiki. Tsayawa wuyan hannu madaidaiciya

Dumbbell Bench yana Goyan bayan Juyawar Waje Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Bench yana Goyan bayan Juyawar Waje?

Ee, masu farawa za su iya yin Dumbbell Bench da ke Goyan bayan Juyawa na Waje. Duk da haka, ya kamata su fara da nauyi mai sauƙi don kauce wa rauni da kuma tabbatar da cewa suna yin motsa jiki tare da tsari mai kyau. Ana ba da shawarar samun mai koyarwa ko gogaggen mutum mai kulawa ko jagora don tabbatar da dabarar da ta dace.

Me ya sa ya wuce ga Dumbbell Bench yana Goyan bayan Juyawar Waje?

• Juyawar Dumbbell na waje: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke tsaye, wanda zai iya haɗa ainihin ku kuma ya inganta ma'aunin ku.
• Juyawa Dumbbell na waje: Wannan bambancin ya haɗa da kwanciya a kan benci mai karkata, wanda ke canza kusurwar motsi kuma yana kaiwa sassa daban-daban na tsokoki na kafada.
• Jujjuyawar Waje ta Dumbbell tare da Ƙungiyoyin Resistance: Wannan bambancin yana ƙara ƙungiyar juriya zuwa motsa jiki, yana ba da tashin hankali akai-akai da ƙara wahala.
• Jujjuyawar Waje ta Hannu Daya-Arm Dumbbell: Wannan bambancin ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, yana ba ku damar mai da hankali kan kowace kafaɗa ɗaiɗaiku kuma kuna iya ganowa da gyara duk wani rashin daidaituwa.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Bench yana Goyan bayan Juyawar Waje?

• Zauren Cable Row: Wannan motsa jiki yana ƙarfafa rhomboids da tsokoki na trapezius a baya, waɗanda suke da mahimmanci don kiyaye matsayi mai kyau a lokacin Dumbbell Bench Support External Juyawa da sauran motsa jiki na kafada.
• Dumbbell Bicep Curl: Wannan aikin yana ƙarfafa biceps, waɗanda tsokoki ne na biyu da aka yi aiki a lokacin Dumbbell Bench Supported External Juyawa, don haka inganta ƙarfin gaba ɗaya da kwanciyar hankali na hannu.