Kafada - Ƙarƙashin 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 Ƙarƙashin Ƙaƙwalwar Ƙira

A kafada - karin magana - articulations motsa jiki shine motsa jiki a cikin kafadu, musamman da pectoralist mos da deltoloids, taimaka wa inganta ƙarfi da sassauci. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu zuwa motsa jiki, da duk wanda ke neman haɓaka ƙarfin sama ko gyara raunin kafada. Mutane da yawa za su so yin wannan motsa jiki don haɓaka aikinsu na jiki, inganta matsayi, da tallafawa ayyukan yau da kullum.

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

• A hankali kawo dumbbells a gaban gaban jikin ku ta hanyar matse ruwan kafadar ku tare, tabbatar da ci gaba da karkatar da gwiwar ku.
• Ci gaba da wannan motsi har sai hannayenku sun ketare gaban kirjin ku, tare da dumbbells suna kusan taɓawa.
• Dakata na ɗan lokaci a saman motsi, sannan a hankali rage dumbbells baya zuwa wurin farawa.
• Maimaita wannan aikin don adadin da ake so na maimaitawa, tabbatar da kula da sarrafa dumbbells a cikin dukan motsi.

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

• Matsar da Motsi: Matsar da hannunka zuwa jikinka a hankali da sarrafawa. Ka guji motsi ko motsi mai sauri, saboda waɗannan na iya haifar da rauni. Mai da hankali ga tsokoki da kuke aiki kuma kuyi ƙoƙarin jin suna yin kwangila da annashuwa.
• Matsayin Motsi: Lokacin yin wannan darasi, tabbatar da amfani da cikakken kewayon motsi. Fara tare da mika hannunka zuwa gefe kuma motsa shi gaba ɗaya a jikinka. Koyaya, guje wa wuce gona da iri ko tilasta hannunka sama da yanayin motsin sa, saboda hakan na iya haifar da rauni ko rauni.
• Numfashi: Numfashin da ya dace yana da mahimmanci yayin yin kowane motsa jiki, gami da Ƙarfafa Canjawar Hanya. Ex

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

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

Ee, mafari na iya yin aikin motsa jiki na Jibi - Transverse Adduction, amma yana da mahimmanci a fara da ma'aunin nauyi ko ma babu nauyi kwata-kwata, mai da hankali kan tsari da fasaha. Wannan motsa jiki da farko yana hari ne akan ƙirji da tsokoki na kafada. Ana ba da shawarar koyaushe don samun ƙwararren mai horarwa ko mai ilimi ya jagorance ku ta hanyar motsa jiki don guje wa duk wani raunin da zai iya faruwa.

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

• Ƙarar Kebul na Tsaye wani bambance-bambancen ne inda kake amfani da na'urar kebul don aiwatar da motsi mai jujjuyawa.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙa ne wanda ya haɗa da kwanciya a gefen ku da yin addu’a tare da dumbbell.
• Ƙarar Injin Wurin zama wani bambance-bambancen da ke amfani da takamaiman injin motsa jiki da aka tsara don wannan motsi, yana ba da damar ƙarin sarrafawa da motsa jiki da aka yi niyya.
• Juriya mai juriya baya wani bambancin shine wani bambancin da ke amfani da banbanci, bayar da daidaitawa da inganta kwanciyar hankali.

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

• Dumbbell Flyes: Dumbbell tashi yana aiki da ƙirji da tsokoki na kafada a cikin irin wannan jirgin sama na motsi don jujjuya haɗuwa. Wannan motsa jiki na iya taimakawa wajen haɓaka kewayon motsinku da sassauƙa, wanda zai iya ba da gudummawa ga haɓakar juzu'i mai sauƙi da inganci.
• Bent-Over Rows: Wannan darasi na farko yana hari da tsokoki a bayanka, amma kuma ya haɗa da tsokoki na kafada, gami da waɗanda aka yi amfani da su a cikin juzu'i. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya inganta gaba ɗaya ƙarfin ku na sama da kwanciyar hankali, wanda zai iya taimaka muku aiwatar da jujjuyawar kafaɗa yadda ya kamata.