Dumbbell Tsabta

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Deltoid Anterior, Gluteus Maximus, Quadriceps

Sakonni ga Dumbbell Tsabta

Tsabtace Dumbbell shine cikakken motsa jiki wanda ke haɓaka ƙarfi, ƙarfi, da daidaitawa, da farko yana niyya ga kafadu, baya, da ƙananan jiki. Ya dace da daidaikun mutane a tsaka-tsaki ko ci-gaban matakan motsa jiki waɗanda ke sha'awar ɗaukar nauyi, horon aiki, ko wasan motsa jiki. Haɗa wannan motsa jiki a cikin na yau da kullun na iya inganta ƙarfin fashewa, juriya na tsoka, da yanayin yanayin jiki gabaɗaya, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman tsarin dacewa mai kyau.

Yanayinta: tsammanin nuni a nuni Dumbbell Tsabta

• Lanƙwasa gwiwoyi da kwatangwalo don runtse jikin ku, kiyaye bayanku madaidaiciya da ƙirjin ku sama, har sai dumbbells sun kasance sama da matakin gwiwa.
• Da sauri mika kwatangwalo da gwiwoyi kuma a lokaci guda ja dumbbells har zuwa kafadun ku, kuna jujjuya wuyan hannu don tafofin hannu su fuskanci gaba kuma dumbbells suna hutawa a gaban kafadu.
• Rage dumbbells baya zuwa sassan ku a cikin motsi mai sarrafawa, komawa zuwa wurin farawa.
• Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Dumbbell Tsabta

• **Zaɓi Nauyin Da Ya dace**: Yana da mahimmanci a zaɓi nauyin da za ku iya ɗauka cikin kwanciyar hankali. Yayi nauyi sosai, kuma kuna haɗarin rauni; yayi haske sosai, kuma ba za ku sami cikakkiyar fa'idar motsa jiki ba. Fara da nauyi mai sauƙi don aiwatar da sigar ku, sannan a hankali ƙara yayin da kuka sami kwanciyar hankali tare da motsi.
• **Mai sarrafa Mov

Dumbbell Tsabta Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Tsabta?

Ee, masu farawa zasu iya yin aikin Tsabtace Dumbbell. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi don sanin tsari da fasaha da farko. Wannan motsa jiki ya ƙunshi ƙungiyoyi masu rikitarwa waɗanda ke aiki ƙungiyoyin tsoka da yawa a lokaci ɗaya, don haka yana da mahimmanci don samun tsari daidai don hana rauni. Yana iya zama taimako don samun mai koyarwa na sirri ko ƙwararriyar motsa jiki ya fara nuna motsa jiki. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya.

Me ya sa ya wuce ga Dumbbell Tsabta?

• Dumbbell Tsabtace-Arm Single-Arm bambanci ne inda kawai kake amfani da hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen ganowa da gyara duk wani rashin daidaituwa cikin ƙarfi ko fasaha.
• Tsabtace Ƙarfin Ƙarfin Dumbbell sigar ne inda mai ɗagawa ke ɗaukar nauyi a wani yanki na squat, yana mai da hankali kan ƙarfin hip da ƙafa.
• Dumbbell Squat Clean yana haɗa dumbbell mai tsabta tare da squat na gaba, yana ƙaruwa da tsokoki na ƙananan jiki.
• Dumbbell Tsabtace da Latsa yana ƙara latsa sama zuwa ƙarshen motsi mai tsabta, yana mai da shi cikakken motsa jiki wanda kuma ke kai hari ga kafadu da triceps.

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

• The Push Press yana cike da Tsabtace Dumbbell ta haɓaka ƙarfin kafada da hannu, wanda ke da mahimmanci ga lokacin 'kama' mai tsabta, kuma yana taimakawa wajen haɓaka daidaitawar jiki gaba ɗaya da samar da wutar lantarki.
• Deadlift wani motsa jiki ne wanda ya dace da Dumbbell Clean, yayin da yake ƙarfafa tsokoki na baya kamar hamstrings da ƙananan baya, waɗanda suke da mahimmanci don fara lokacin 'jawo' a cikin motsi mai tsabta.