Dumbbell Swing

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Gluteus Maximus, Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus

Sakonni ga Dumbbell Swing

Dumbbell Swing wani motsa jiki ne mai cikakken jiki wanda da farko ke kaiwa ga glutes, hamstrings, hips, core, da kafadu. Kyakkyawan motsa jiki ne ga daidaikun duk matakan motsa jiki waɗanda ke neman haɓaka ƙarfinsu, ƙarfi, daidaito, da juriya. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen ƙona kitse da gina tsoka ba, har ma yana haɓaka lafiyar zuciya da jijiyoyin jini kuma yana haɓaka kyakkyawan matsayi.

Yanayinta: tsammanin nuni a nuni Dumbbell Swing

• Rage jikin ku a cikin ƙwanƙwasa, kuna jujjuya dumbbell tsakanin kafafunku yayin da kuke ajiye baya da kirjin ku.
• Tura hips ɗinku gaba kuma ku daidaita ƙafafunku don karkatar da dumbbell har zuwa tsayin ƙirji yayin da kuke riƙe hannayenku madaidaiciya.
• Bada dumbbell don juyawa baya, komawa zuwa matsayi na squat, kula da nauyin nauyi a cikin motsi.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Dumbbell Swing

• Guji Amfani Da Hannunku: Kuskure na yau da kullun shine amfani da makamai don ɗaga dumbbell. Dumbbell Swing shine motsa jiki mai rinjaye na hip kuma ikon ya kamata ya fito daga kwatangwalo da glutes, ba makamai ko kafadu ba. Hannunka yakamata su kasance suna jagorantar nauyi kawai, ba ɗaga shi ba.
• Kada ku wuce gona da iri: A saman jujjuyawar, jikinku yakamata ya samar da madaidaiciyar layi. Ka guji jingina baya ko wuce gona da iri, saboda wannan na iya sanya damuwa mara amfani a kan ƙananan baya kuma yana iya haifar da rauni.
• Zaɓi Nauyin Dama: Fara da

Dumbbell Swing Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Swing?

Ee, masu farawa tabbas za su iya yin aikin Dumbbell Swing. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi har sai kun sami tsari daidai. Wannan motsa jiki ya ƙunshi duka jiki na sama da na ƙasa, don haka yana da mahimmanci don tabbatar da cewa kuna yin shi daidai don guje wa rauni. Yana da kyau koyaushe a sami mai horarwa ko ƙwararren mai zuwa motsa jiki ya duba fom ɗin ku idan ba ku da tabbas.

Me ya sa ya wuce ga Dumbbell Swing?

• Madadin Dumbbell Swing: A cikin wannan bambancin, kuna canza dumbbell daga hannu ɗaya zuwa wancan a saman juyawa, ƙara ƙalubale ga daidaitawar ku da kwanciyar hankali.
• Dumbbell Swing sau biyu: Wannan sigar tana buƙatar ku yi amfani da dumbbells guda biyu, ɗaya a kowane hannu, wanda ke ƙara yawan nauyi da ƙarfin motsa jiki.
• Squat Dumbbell Swing: Wannan bambancin ya ƙunshi zurfafa zurfafa a farkon lilo, wanda zai iya taimakawa wajen shiga ƙananan jiki.
• Dumbbell Swing Sama: A cikin wannan bambancin, maimakon tsayawa a tsayin kafada, kuna jujjuya dumbbell har zuwa sama, wanda zai iya taimakawa wajen shiga kafadu da babba baya.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Swing?

• Squats: Squats suna aiki da ƙungiyoyin tsoka iri ɗaya kamar yadda dumbbell swings, irin su glutes, hamstrings, da core, amma a cikin mafi mahimmanci, tsarin sarrafawa, wanda zai iya taimakawa wajen inganta ƙarfin da kwanciyar hankali.
• Deadlifts: Deadlifts kuma suna kaiwa irin wannan tsokoki kamar yadda dumbbell swings, amma sun fi mai da hankali kan lokacin ɗagawa, suna taimakawa haɓaka ƙarfi da ƙarfin da ake buƙata a ɓangaren 'swing' na jujjuyawar dumbbell.