Dumbbell Madaidaicin Hannu Yana murza Zama

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Rectus Abdominis

Sakonni ga Dumbbell Madaidaicin Hannu Yana murza Zama

Dumbbell Straight Arm Twisting Sit-up wani motsa jiki ne mai jujjuyawa wanda ke kaiwa ga tsokoki na tsakiya, musamman madaidaicin abdominis da obliques, yayin da yake shiga kafadu da makamai. Ya dace da daidaikun mutane a tsaka-tsaki ko ci gaba matakin motsa jiki na neman haɓaka ainihin ƙarfin su, kwanciyar hankali, da ma'anar tsoka. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka aikin motsa jiki gabaɗaya, haɓaka mafi kyawun matsayi, da ba da gudummawa ga ingantaccen aiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Dumbbell Madaidaicin Hannu Yana murza Zama

• Fara motsa jiki ta hanyar shigar da ainihin ku kuma a hankali ɗaga jikin ku na sama daga ƙasa, riƙe hannayenku madaidaiciya da karkatar da gangar jikin ku zuwa dama yayin da kuka fito.
• Yayin da kuka isa saman sit-up, hannun dama ya kamata ya nuna zuwa bayan dakin kuma hannun hagu ya kamata ya nuna zuwa gaba.
• Sannu a hankali saukar da kanku baya zuwa wurin farawa, kiyaye ikon motsinku kuma kada ku bar baya ya faɗi akan tabarma.
• Maimaita motsi, wannan lokacin kuna karkatar da gangar jikin ku zuwa hagu yayin da kuka fito. Wannan ya cika wakilai guda ɗaya. Ci gaba da canza bangarorin don adadin maimaitawa da kuke so.

Lajin Don yi Dumbbell Madaidaicin Hannu Yana murza Zama

• Yi Amfani da Nauyin Da Ya dace: Kada a yi amfani da nauyin da ya yi nauyi sosai, saboda yana iya haifar da rauni da rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Ka tuna, makasudin shine a yi motsa jiki daidai da aminci, ba don ɗaukar nauyi mafi nauyi mai yiwuwa ba.
• Shiga Mahimmancin ku: Ana nufin wannan motsa jiki don kaiwa tsokoki na ciki. Sabili da haka, yana da mahimmanci don haɗa ainihin ku cikin motsi. Kuskure na yau da kullun shine amfani da lokacin dumbbells zuwa

Dumbbell Madaidaicin Hannu Yana murza Zama Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Madaidaicin Hannu Yana murza Zama?

Ee, masu farawa za su iya yin aikin motsa jiki na Dumbbell Straight Arm Twisting Sit-up, amma yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan ana ba da shawarar samun ƙwararren ƙwararren motsa jiki ko jagorar mai koyarwa ta hanyar daidaitaccen tsari da dabara don tabbatar da aminci da ingancin aikin. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan.

Me ya sa ya wuce ga Dumbbell Madaidaicin Hannu Yana murza Zama?

• Bicycle Crunch: Wannan bambancin ya haɗa da kwanciya a baya da yin motsi na keke tare da ƙafafunku yayin karkatar da jikin ku don saduwa da kishiyar gwiwa, yin amfani da abs da obliques.
• Zauren Barbell Twist: Maimakon dumbbell, wannan bambancin yana amfani da barbell. Kuna zaune a kan benci tare da kararrawa a kan kafadu kuma ku karkatar da jikin ku daga gefe zuwa gefe.
• Zaune mai nauyi na Jackknife: Wannan motsa jiki ya ƙunshi riƙe nauyi a ƙirjin ku yayin yin zaman, kuma a saman motsi, kuna shimfiɗa hannuwanku da ƙafafu kai tsaye cikin siffar V.
• Dumbbell Side Bend: Wannan bambancin ya haɗa da tsayawa tsaye tare da dumbbell a hannu ɗaya, sa'an nan kuma lankwasawa a gefe a kugu har zuwa dadi. Wannan yana kai hari ga tsokoki na matattu a gefe

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Madaidaicin Hannu Yana murza Zama?

• Planks: Planks sun dace da Dumbbell Straight Arm Twisting Sit-up ta hanyar samar da horo na isometric don tsokoki na asali. Yayin da sit-up ya ƙunshi motsi da niyya ga abdominis na dubura, plank yana shiga cikin gaba ɗaya, ciki har da abdominis masu jujjuyawa da ƙananan baya, yana haɓaka ƙarfin jigon gaba ɗaya da kwanciyar hankali.
• Bicycle Crunches: Kama da Dumbbell Madaidaicin Hannun murdawa Zaune, Bicycle Crunches shima yana haɗa motsin karkatarwa don shiga cikin madaidaitan. Har ila yau, wannan darasi yana nufin abdominis na dubura kuma yana taimakawa wajen inganta daidaituwa da daidaituwa, yana mai da shi babban madaidaicin wurin zama.