Dumbbell Chest yana Goyan bayan Ƙirar Ƙarya

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

Sakonni ga Dumbbell Chest yana Goyan bayan Ƙirar Ƙarya

Ƙirji na Dumbbell da ake Tallafawa Lateral Raise wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga deltoids, haɓaka kwanciyar hankali na kafada da ma'anar tsokar jiki na sama. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya canza shi cikin sauƙi gwargwadon matakan ƙarfin mutum. Mutane za su so yin wannan motsa jiki don ƙarfinsa don inganta motsin kafada, haɓaka matsayi, da kuma ba da gudummawa ga tsarin horo na ƙarfin jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Dumbbell Chest yana Goyan bayan Ƙirar Ƙarya

• Sanya kanku akan benci, kuna fuskantar ƙasa, tare da dumbbell a kowane hannu, hannaye a rataye ƙasa madaidaiciya, tafukan suna fuskantar juna.
• Tsayawa jikin jikin ku a tsaye, ɗaga dumbbells zuwa ɓangarorin ku yayin fitar da numfashi, ajiye hannuwanku ɗan lanƙwasa a gwiwar hannu kuma hannayen ku sun karkata gaba kamar ana zuba ruwa a cikin gilashi.
• Ci gaba da ɗaga dumbbells har sai hannayenku sun yi daidai da ƙasa, tabbatar da cewa mayar da hankali ga tsokoki na kafada suna yin aikin maimakon hannayen ku.
• A hankali rage dumbbells baya zuwa wurin farawa yayin da ake shaka, tabbatar da motsi mai sarrafawa, kuma maimaita motsa jiki don adadin maimaitawar da kuke so.

Lajin Don yi Dumbbell Chest yana Goyan bayan Ƙirar Ƙarya

• Motsi Mai Sarrafa: Ɗaga dumbbells zuwa gefe har sai gwiwar hannu sun kasance a tsayin kafada kuma hannayenku suna daidai da ƙasa. Tabbatar da ɗaga ma'aunin nauyi a cikin tsari mai sarrafawa, guje wa duk wani motsi ko motsi na gaggawa wanda zai iya raunana tsokoki ko haɗin gwiwa.
• Ka Guji Ƙarfafa Dagawa: Kuskure ɗaya na gama gari shine ƙoƙarin ɗaukar nauyi. Nauyin dumbbells ya kamata ya zama irin wannan don ku iya yin motsa jiki tare da tsari mai kyau da sarrafawa. Yin ɗagawa da nauyi zai iya haifar da sigar da ba ta dace ba, rage tasirin motsa jiki da ƙara haɗarin rauni.
• Mayar da hankali ga tsokoki: Don samun mafi kyawun wannan darasi

Dumbbell Chest yana Goyan bayan Ƙirar Ƙarya Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Chest yana Goyan bayan Ƙirar Ƙarya?

Ee, masu farawa zasu iya yin aikin Dumbbell Chest Supported Lateral Raises. Duk da haka, ya kamata su fara da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da mahimmanci a koyi dabarun daidai kafin yunƙurin motsa jiki. Yana iya zama da amfani a sami jagora daga mai horar da motsa jiki ko ƙwararre don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Dumbbell Chest yana Goyan bayan Ƙirar Ƙarya?

• Tsaye Dumbbell Lateral Yana Haɓaka: A cikin wannan bambance-bambance, kuna tsayawa tare da ƙafafu da faɗin kafada kuma ku ɗaga dumbbells zuwa ɓangarorin, suna ba da kusurwa daban-daban na haɗin tsoka.
• Bent-Over Dumbbell Lateral Rases: Wannan bambancin ya haɗa da tsayawa, lankwasawa a kugu, da ɗaga dumbbells zuwa tarnaƙi, yana niyya ga deltoids na baya da ƙarfi.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa: Don wannan bambancin, saita benci na karkata a kusurwar digiri 45, kwanta a kan shi tare da kirjin ku yana fuskantar ƙasa, kuma kuyi ɗagawa na gefe, wanda zai yi nisa da deltoids daga wani kusurwa daban.
• Supine Dumbbell Lateral Tawa: Wannan bambancin ya ƙunshi

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Chest yana Goyan bayan Ƙirar Ƙarya?

• Lanƙwasa Layuka: Wannan motsa jiki da farko yana hari ga tsokoki na baya amma kuma ya haɗa da kafadu, yana ba da daidaiton motsa jiki wanda ya dace da yanayin warewar ƙirji da ke goyan bayan ɗagawa ta hanyar aiki da tsokoki da ke kewaye.
• Dumbbell Front Yana Haɓaka: Daidai da haɓakawa na gefe, gaba yana haɓaka ƙaddamar da deltoids na gaba, yana haɓaka haɓakar gefe ta hanyar mai da hankali kan wani ɓangare na ƙungiyar tsoka iri ɗaya, wanda zai iya haifar da ƙarin haɓakar haɓakar kafada.