Dumbbell W

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell W

Dumbbell W Press shine aikin motsa jiki na sama mai tasiri sosai wanda ke kai hari da ƙarfafa kafadu, babba na baya, da tsokoki na ƙirji. Yana da kyau ga masu sha'awar motsa jiki a kowane mataki, daga masu farawa zuwa masu ci gaba, saboda nauyin nauyi mai daidaitacce da motsi masu sauƙi. Wannan motsa jiki yana da amfani musamman ga mutanen da ke neman inganta ƙarfin jikinsu na sama, haɓaka sautin tsoka, da haɓaka kwanciyar hankali a cikin haɗin gwiwa na kafada.

Yanayinta: tsammanin nuni a nuni Dumbbell W

• Lanƙwasa gwiwar gwiwar ku a kusurwa 90-digiri, ta yadda hannayenku na sama su kasance daidai da ƙasa, kuma hannayen ku suna nunawa a tsaye, dumbbells sama da kanku.
• Bude hannuwanku zuwa tarnaƙi, ƙirƙirar siffar W tare da jikin ku da hannuwanku, ku riƙe gwiwar hannu da dumbbells a saman.
• Rike na ɗan lokaci a cikin wannan matsayi, sannan ku dawo da hannayenku tare, komawa zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, kiyaye siffar W a duk lokacin motsa jiki.

Lajin Don yi Dumbbell W

• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Yi kowane maimaita a hankali kuma tare da sarrafawa. Wannan ba wai kawai yana taimakawa wajen shiga tsokoki yadda ya kamata ba amma kuma yana rage haɗarin rauni. Lokacin da kuka ɗaga dumbbells, tabbatar cewa ba ku amfani da kuzari don jujjuya su sama. Maimakon haka, yi amfani da ƙarfin tsoka don ɗagawa da rage nauyi.
• Nauyin Dama: Zaɓi nauyin da ke da ƙalubale amma har yanzu yana ba ku damar kammala motsa jiki da tsari mai kyau. Idan nauyin ya yi nauyi sosai, zai iya haifar da siffar da ba daidai ba da kuma yiwuwar rauni. A wannan bangaren,

Dumbbell W Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell W?

Ee, masu farawa zasu iya yin aikin latsa Dumbbell W. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da dabarar da ta dace. Kamar kowane motsa jiki, masu farawa yakamata su ƙara nauyi da maimaitawa a hankali yayin da suke samun kwanciyar hankali da ƙarfi.

Me ya sa ya wuce ga Dumbbell W?

• Ƙaƙwalwar Dumbbell Press: Ana yin wannan a kan benci mai karkata zuwa ga tsokar kirji na sama.
• Ƙarƙashin Latsa Dumbbell: Ana yin wannan a kan benci mai raguwa don mayar da hankali ga ƙananan tsokoki na kirji.
• Dumbbell Fly Press: Wannan yana haɗa dumbbell latsa na gargajiya tare da dumbbell tashi, yana aiki duka biyun ƙirji da tsokoki na kafada.
• Single-Arm Dumbbell Press: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya, yana inganta rashin daidaituwar tsoka da ƙara kwanciyar hankali.

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

• Dumbbell Lateral Raise: Wannan motsa jiki yana cike da Dumbbell W latsa ta hanyar mai da hankali kan tsokoki na gefe deltoid, wanda kuma ana amfani dashi a cikin W latsawa, yana taimakawa wajen gina madaidaicin kafada mai karfi.
• Dumbbell Front Tasowa: Dumbbell Front Raise yana kaiwa ga deltoids na baya, waɗanda kuma ana yin aiki yayin aikin Dumbbell W, yana taimakawa haɓaka ƙarfin gabaɗaya da kwanciyar hankali na haɗin gwiwa na kafada.