Kafada - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙira

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Kafada - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙira

Kafada - Tsawaita Tsawaitawa - Motsa jiki motsa jiki ne mai fa'ida wanda aka tsara don haɓaka motsin kafada da ƙarfi, da farko yana niyya ga deltoids da tsokoki na baya. Ya dace da duka masu sha'awar motsa jiki da kuma daidaikun mutanen da ke fuskantar gyare-gyaren jiki, da nufin haɓaka ƙarfin jikinsu na sama da sassauci. Wannan motsa jiki yana da kyawawa saboda ba wai kawai yana taimakawa wajen gina tsoka da rigakafin rauni ba, amma kuma yana taimakawa wajen inganta matsayi, haɓaka wasan motsa jiki, da tallafawa motsin aikin yau da kullum.

Yanayinta: tsammanin nuni a nuni Kafada - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙira

• Lanƙwasa gwiwar gwiwar ku a kusurwa 90-digiri, sanya hannayen ku na sama daidai da ƙasa kuma hannayen ku na daidai da shi.
• Tsayar da hannunka na sama a tsaye, mika hannunka zuwa baya har sai sun yi daidai da kasa, suna mai da hankali kan raguwa a cikin tsokoki na kafada.
• Riƙe matsayi na ƴan daƙiƙa, jin tashin hankali a cikin kafadu.
• A hankali mayar da hannunka zuwa wurin farawa, kula da motsi don tabbatar da cewa kuna aiki da tsokoki kuma ba ku dogara da hanzari ba.

Lajin Don yi Kafada - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙira

• Motsi Mai Sarrafa: Lokacin yin tsawaita jujjuyawar kafada, tabbatar cewa motsin ku yana jinkiri da sarrafawa. Ka guji motsi ko motsi mai sauri saboda wannan zai iya cutar da tsokoki na kafada da haɗin gwiwa.
• Matsayin Motsi: Mika hannuwanku cikakke amma ku guji kulle gwiwar gwiwar ku ko wuce kafaɗunku. Yawan wuce gona da iri na iya haifar da rauni.
• Numfashi: Numfashin da ya dace yana da mahimmanci ga kowane motsa jiki. Yi numfashi lokacin da kake wurin farko kuma ka fitar da numfashi yayin da kake mika hannunka. Wannan yana taimakawa kiyaye tsayayyen ƙwanƙwasa kuma yana ba tsokoki tare da iskar oxygen da suke buƙata.
• Yi amfani da nauyin da ya dace: Idan kuna amfani da dumbbells ko wani ma'aunin nauyi, fara da nauyin da za ku iya ɗauka cikin kwanciyar hankali. A hankali ƙara nauyi yayin da ƙarfin ku ya inganta. Amfani da ma'aunin nauyi da suke

Kafada - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙira Tambayoyin Masu Nuna

Shi beginners za su iya Kafada - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙira?

Ee, masu farawa za su iya yin aikin kafada - Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa , amma ya kamata su fara da nauyin haske ko babu nauyi ko kadan don kauce wa rauni. Hakanan yana da mahimmanci a koyi tsari da fasaha daidai kafin ƙara ƙarfi ko nauyi. Yana iya zama da amfani a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki. Kamar koyaushe, duk wanda ya fara sabon motsa jiki ya kamata ya tuntuɓi ƙwararren kiwon lafiya ko ƙwararren mai horar da motsa jiki don tabbatar da motsa jiki ya dace da matakin dacewarsa da burinsa.

Me ya sa ya wuce ga Kafada - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙira?

• Wani bambance-bambancen shine Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwal na Ƙaƙwal , wanda ya ƙunshi mutum ya zauna tare da mika hannayensa waje.
• Dumbbell Transverse shoulder Extension wani bambanci ne inda ake ƙara ma'auni don ƙara juriya yayin tsawo.
• Tsabtace juriya bandance kafada shine bambancin da ke amfani da banbanci don kalubalanci tsokoki na kafada.
• Ƙarshe, Bambancin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ya ƙunshi mutumin da ke kwance a kan benci na karkata don yin tsawo na kafada.

Me suna da abin da ya sanya ɗaukehawa ga Kafada - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙira?

• Bent Over Rows: Wannan aikin motsa jiki yana haifar da rhomboids da tsokoki na trapezius a baya, waɗanda suke da mahimmanci don haɓakar kafada. Ta karfafa wadannan tsokoki, zaku iya inganta motsawar ku da kwanciyar hankali, hada tasirin kafada - maimaitawa - artrase.
• Ƙirji Flyes: Yayin da farko ke niyya ga tsokoki na pectoral, wannan motsa jiki kuma yana aiki da deltoids na gaba. Wadannan tsokoki suna da hannu a cikin madaidaicin kafada ta kafada, don haka ƙarfafa su zai iya inganta tasirin kafada - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa na Ƙarfafa Ƙarfafa Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru.