Fuskar Dakatarwa Pul
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Fuskar Dakatarwa Pul
Fuskar Dakatar da Fuskar Jiki wani ƙalubale ne na motsa jiki na sama wanda ke kai hari ga kafadu, baya na sama, da tsokoki na asali, haɓaka ƙarfi, kwanciyar hankali, da ingantaccen matsayi. Ya dace da masu sha'awar motsa jiki a tsaka-tsaki zuwa matakan ci gaba waɗanda ke da sha'awar horar da aiki da ma'anar tsoka. Mutane da yawa za su iya zaɓar wannan motsa jiki ba wai kawai yana haɓaka ƙarfin jiki na sama kawai ba, har ma yana taimakawa wajen gyara rashin daidaituwa da inganta yanayin motsi mafi kyau, rage haɗarin rauni.
Yanayinta: tsammanin nuni a nuni Fuskar Dakatarwa Pul
- Ɗauki hannaye tare da hannaye biyu, tafukan suna fuskantar juna, kuma ku jingina baya har sai hannayenku sun cika a gaban ku, ku tsayar da jikin ku.
- Fara motsa jiki ta hanyar jawo jikin ku zuwa hannaye, lanƙwasa gwiwar gwiwar ku da matse ruwan kafada tare.
- Dakata lokacin da hannayenka suna kusa da fuskarka, tare da ƙwanƙwasa zuwa gefe.
- Sannu a hankali saki baya zuwa wurin farawa, shimfiɗa hannuwanku cikakke kuma tabbatar da cewa jikin ku ya kasance madaidaiciya a cikin motsi. Maimaita aikin don adadin da ake so na maimaitawa.
Lajin Don yi Fuskar Dakatarwa Pul
- Kiyaye Daidaiton Jiki: Ɗaya daga cikin kuskuren da aka fi sani shine rashin kiyaye daidaitawar jiki kai tsaye daga kai zuwa dugadugansa a duk lokacin motsa jiki. Yana da mahimmanci don haɗa ainihin ku, kiyaye bayanku madaidaiciya kuma ku guje wa sagging ko kirfa shi. Wannan ba wai kawai tabbatar da cewa an yi niyya ga tsokoki masu dacewa ba, amma kuma yana rage haɗarin rauni na baya.
- Motsa jiki masu sarrafawa: Guji motsi ko motsi mai sauri. Maimakon haka, ja ƙirjinka har zuwa hannayen hannu a cikin tsari mai sarrafawa, sannan sannu a hankali rage baya zuwa ƙasa. Wannan zai tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don yin motsa jiki, wanda zai iya haɓaka fa'idodinsa kuma ya rage haɗarin rauni.
Fuskar Dakatarwa Pul Tambayoyin Masu Nuna
Shi beginners za su iya Fuskar Dakatarwa Pul?
Ee, masu farawa za su iya yin motsa jiki na Fuskar Dakatarwa, amma ya kamata su yi taka tsantsan kuma su tabbatar suna amfani da madaidaicin tsari don guje wa rauni. Ana ba da shawarar farawa da juriya mai sauƙi don jin daɗin motsa jiki kuma a hankali ƙara juriya yayin da ƙarfi da fasaha ke haɓaka. Yana iya zama taimako ga masu farawa su sami mai horo ko gogaggen mutum ya halarta don tabbatar da cewa ana yin aikin daidai.
Me ya sa ya wuce ga Fuskar Dakatarwa Pul?
- Fuskar Dakatar da Hannu Guda Guda: Wannan bambancin yana mai da hankali kan hannu ɗaya a lokaci guda, yana ba da damar ƙoƙarta mai ƙarfi a kowane gefen jikin ku.
- Fuskar Dakatarwa tare da Squat: Wannan bambance-bambancen ya haɗa da squat a cikin motsi, yana ba da cikakken motsa jiki.
- Dakatar da Fuskar Dakatar da Juyawar Waje: Wannan bambancin ya ƙunshi juya kafaɗunku waje a kololuwar ja, samar da ƙarin ƙalubale ga rotator cuffs.
- Dakatar da Fuskar Dakatar da Jujjuyawar: Wannan bambancin yana ba ku karkatar da gangar jikin ku yayin da kuke ja, shigar da ainihin ku da ma'auni ban da jikinku na sama.
Me suna da abin da ya sanya ɗaukehawa ga Fuskar Dakatarwa Pul?
- Dumbbell Reverse Fly yana aiki da kyau tare da Jigon Fuskar Dakatarwa saboda yana mai da hankali kan raƙuman baya da rhomboids, yana haɓaka ƙarfi da kwanciyar hankali na ɗaurin kafada, wanda ke da mahimmanci ga motsin motsi a fuska.
- Tsaye Cable Row wani kyakkyawan motsa jiki ne mai dacewa yayin da yake kai hari ga ƙungiyoyin tsoka iri ɗaya, gami da lats, rhomboids, da tarkuna, kuma yana taimakawa wajen haɓaka ƙarfin ja da sarrafa scapular, waɗanda duka biyun suna da mahimmanci don haɓaka Fuskar Dakatar da su.
Karin kalmar raɓuwa ga Fuskar Dakatarwa Pul
- Dakatarwar Fuskar Janye motsa jiki
- Ayyukan ƙarfafa kafada
- Horon dakatarwa don kafadu
- Fuskar Fuskantar motsa jiki tare da madaurin dakatarwa
- Ayyukan motsa jiki na TRX
- Dakatarwar Fuskar Face Dabara
- Yadda ake Ja da Fuskar Dakatarwa
- Ayyukan horo na dakatarwa don babban jiki
- Ayyukan motsa jiki na kafada ta amfani da kayan dakatarwa
- Cikakken jagora akan Dakatar da Fuskar Jiki