Dumbbell Danna kan Kwallon motsa jiki

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Sakonni ga Dumbbell Danna kan Kwallon motsa jiki

Dumbbell Press akan Ƙwallon Motsa jiki motsa jiki ne mai ƙarfi na horarwa wanda ke kaiwa ƙirji, kafadu, da triceps, yayin da yake haɗa ainihin ku da haɓaka daidaito. Yana da kyakkyawan zaɓi ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin babba da kwanciyar hankali. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa inganta sautin tsoka, haɓaka mafi kyawun matsayi, da haɓaka haɓakar aiki don ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Dumbbell Danna kan Kwallon motsa jiki

• Yi tafiya a hankali a ƙafafunku gaba, yin mirgina kan ƙwallon har sai kafadu da kan ku kawai suna goyon baya, yayin da kuke durƙusa gwiwoyinku a kusurwa 90-digiri kuma hips ɗinku ya ɗaukaka.
• Riƙe dumbbells a matakin kafada tare da tafukan ku suna fuskantar gaba, sannan danna su sama har sai hannayenku sun cika cikakke amma ba a kulle ba.
• A hankali rage dumbbells baya zuwa wurin farawa a matakin kafada.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye motsi mai ƙarfi, sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Dumbbell Danna kan Kwallon motsa jiki

• Form da Ya dace: Lokacin yin latsa dumbbell, tabbatar da gwiwar gwiwar ku a kusurwa 90-digiri kuma wuyan hannu suna kai tsaye sama da gwiwar ku. Yayin da kake danna ma'aunin nauyi sama, yakamata a mika hannayenka gaba daya amma kar ka kulle gwiwarka a sama. Wannan zai taimaka wajen shiga daidai tsokoki da kuma hana rauni.
• Zaɓin Nauyi: Zaɓi nauyin da zai ba ku damar yin motsa jiki tare da sigar da ta dace. Idan nauyin ya yi nauyi sosai, zai iya haifar da siffar da ba daidai ba da kuma yiwuwar rauni. Yana da kyau a fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Guji Yin Arzikin Baya: Kuskuren gama gari shine

Dumbbell Danna kan Kwallon motsa jiki Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Danna kan Kwallon motsa jiki?

Ee, masu farawa zasu iya yin Dumbbell Press akan Kwallon Motsa jiki. Koyaya, yakamata su fara da ma'aunin nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don guje wa rauni. Hakanan yana da mahimmanci a ci gaba da kasancewa tare da kiyaye daidaito akan ƙwallon. Idan mafari ya same shi yana da ƙalubale sosai, za su iya farawa da Dumbbell Press na yau da kullun akan benci mai faɗi kafin su ci gaba zuwa sigar Ƙwallon Motsawa. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horarwa don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Dumbbell Danna kan Kwallon motsa jiki?

• Rage Latsa Dumbbell akan Ƙwallon Motsawa: Don wannan sigar, kuna sanya ƙwallon a ƙarƙashin kwatangwalo da ƙananan jikin ku, ƙirƙirar kusurwar raguwa wanda ke kaiwa ƙananan tsokoki na kirji.
• Single-Arm Dumbbell Latsa akan Kwallon motsa jiki: Maimakon amfani da makamai biyu a lokaci guda, wannan bambancin ya ƙunshi ɗaga dumbbell ɗaya a lokaci guda, wanda ke taimakawa inganta daidaito da kwanciyar hankali.
• Dumbbell Fly on Exercise Ball: Duk da yake ba latsa ba, wannan bambancin ya haɗa da mika hannuwanku zuwa gefe sannan kuma kawo dumbbells tare sama da kirjin ku, yin aiki da tsokoki na kirji daga wani kusurwa daban.
• Close-Grip Dumbbell Danna kan Kwallon motsa jiki: Wannan bambancin ya ƙunshi riƙe dumbbells kusa da kirjin ku, wanda ke ba da fifiko ga triceps da

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Danna kan Kwallon motsa jiki?

• Tricep Dips: Tricep Dips ya dace da Dumbbell Press ta hanyar ƙaddamar da triceps, ƙungiyar tsoka wanda ke da matsayi na biyu amma mai mahimmanci a cikin motsin manema labaru, don haka inganta aikin ku da kwanciyar hankali a lokacin jarida.
• Push-ups: Push-ups babban motsa jiki ne mai dacewa ga Dumbbell Press akan Kwallon motsa jiki yayin da suke shiga ba kawai ƙirji da triceps ba, har ma da tsokoki masu mahimmanci, waɗanda ke da mahimmanci don kiyaye daidaito akan ƙwallon motsa jiki yayin dannawa.