Dumbbell Mataki Up
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Mataki Up
Matakin Dumbbell na sama wani motsa jiki ne wanda ke kaiwa ga quadriceps, hamstrings, glutes, da calves, yayin da kuma inganta daidaito da daidaitawa. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda za'a iya daidaita ƙarfin ta hanyar bambanta nauyin dumbbells da tsayin mataki. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don haɓaka ƙananan ƙarfin jiki, ƙara sautin tsoka, da haɓaka aikin su gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Dumbbell Mataki Up
- Sanya kanka a gaban mataki ko benci, tabbatar da yana da ƙarfi da tsaro.
- Hau kan benci da ƙafa ɗaya, danna ƙasa ta diddige don ɗaga sauran ƙafar sama.
- Da zarar ƙafafu biyu suna kan benci, ɗan dakata na ɗan lokaci, sannan ka koma ƙasa da ƙafa ɗaya da ka saba hawa.
- Maimaita wannan motsi, canza ƙafar jagora kowane lokaci, don kammala saitin ku.
Lajin Don yi Dumbbell Mataki Up
- Motsi Mai Sarrafa: Lokacin da kake hawa, tabbatar da yin amfani da tsokoki na ƙafar jagorarka (wanda ke kan benci) don ɗaga jikinka sama. Ya kamata a yi amfani da ƙafar ƙafar ƙafa don daidaitawa da tallafi, amma ba don ɗagawa ba. Lokacin saukarwa, yi shi a hankali kuma a sarrafa shi, kar kawai a bar nauyi ya mamaye. Wannan zai tabbatar da cewa kuna samun mafi kyawun motsa jiki da kuma hana raunuka.
- Madaidaicin Nauyi: Yi amfani da nauyi mai wahala amma mai iya sarrafawa. Idan nauyin ya yi nauyi sosai, zaku iya yin sulhu da sifar ku da haɗarin rauni. Akasin haka, idan yayi haske da yawa, ku
Dumbbell Mataki Up Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Mataki Up?
Ee, tabbas masu farawa za su iya yin motsa jiki na Mataki na Dumbbell. Yana da babban motsa jiki na jiki wanda ke kaiwa quadriceps, hamstrings, da glutes. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Yayin da kuke jin daɗin motsa jiki kuma ƙarfin ku ya inganta, za ku iya ƙara yawan nauyin dumbbells a hankali. Koyaushe tabbatar da cewa kuna amfani da tsayayyen dandamali mai ƙarfi don hawa sama.
Me ya sa ya wuce ga Dumbbell Mataki Up?
- Dumbbell Side Step Up: Maimakon tafiya kai tsaye a kan benci, ku tashi daga gefe, kuna niyya ga cinyoyin waje da glutes.
- Dumbbell Mataki Tare da Latsa Sama: A cikin wannan bambancin, yayin da kuke hawa kan benci, kuna kuma yin latsa sama tare da dumbbells, kuna aiki kafadu da hannuwa.
- Dumbbell Mataki Tare da Bicep Curl: Anan, yayin da kuke hawa sama, kuna yin bicep curl wanda ke taimakawa haɓaka jikin ku na sama tare da ƙananan jikin ku.
- Matakin Dumbbell tare da Haɓaka Lateral: Wannan bambancin ya ƙunshi yin haɓaka ta gefe tare da dumbbells yayin da kuke hawa sama, kuna niyya deltoids a cikin kafadu.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Mataki Up?
- Squats, kamar Dumbbell Step Ups, suna shiga ƙananan tsokoki na jiki ciki har da quads, hamstrings, da glutes, suna inganta ƙarfin ƙafa da kwanciyar hankali.
- Deadlifts suna haɓaka Mataki na Dumbbell ta hanyar aiki akan ƙungiyoyin tsoka iri ɗaya - hamstrings, glutes, da ƙananan baya, don haka inganta ƙarfin ƙananan jiki gaba ɗaya da matsayi.
Karin kalmar raɓuwa ga Dumbbell Mataki Up
- Dumbbell Step Up motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki na toning cinya
- Dumbbell motsa jiki don kafafu
- Ƙananan motsa jiki na dumbbell
- Haɓaka motsa jiki tare da nauyi
- Dumbbell motsa jiki don quadriceps
- Ƙarfafa cinya tare da dumbbells
- Dumbbell ya tashi motsa jiki
- Motsa jiki mai nauyi