Kebul na karkatar da latsa sama

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Deltoid Lateral, Gastrocnemius, Gluteus Maximus, Obliques, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Kebul na karkatar da latsa sama

Cable Twisting Overhead Press wani motsa jiki ne na sama mai ƙarfi wanda ke yin niyya da ƙarfafa kafaɗunku, hannaye, da ainihin ku, tare da fifiko na musamman akan mabuƙata. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da haɓaka ainihin kwanciyar hankali. Ta hanyar haɗa wannan motsi a cikin aikin motsa jiki na yau da kullun, zaku iya jin daɗin ingantaccen sautin tsoka, mafi kyawun matsayi, haɓaka wasan motsa jiki, da ƙara ƙarfin aiki a cikin ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Kebul na karkatar da latsa sama

• Tsaya a tsakiyar injin kebul ɗin, ɗauki igiyar tare da tafin hannunku suna fuskantar juna, sa'an nan kuma karkatar da jikinka gefe ɗaya, ja igiyar har zuwa matakin ƙirjinka.
• Latsa igiyar sama da kan ka, gabaɗaya gabaɗayan hannunka yayin da kake ci gaba da ƙwanƙwasa ƙwanƙwasa kaɗan a cikin gwiwoyi.
• A hankali rage igiyar baya zuwa matakin ƙirji yayin karkatar da jikinka zuwa gefe.
• Maimaita wannan jujjuyawar latsa sama don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Kebul na karkatar da latsa sama

• Daidaitaccen Riko: Lokacin kama hannayen injin kebul ɗin, tabbatar da tafin hannunka suna fuskantar gaba kuma hannayenka sun ɗan fi faɗin kafada baya. Wannan zai taimaka wajen shiga tsokoki na kafada yadda ya kamata.
• Motsi Mai Sarrafa: Guji saurin motsi. Lokacin da kuka tura hannaye sama, yi shi cikin tsari mai sarrafawa kuma tabbatar da tsawaita hannayenku gabaɗaya. Lokacin da kuka saukar da su, yi a hankali don ƙara yawan tashin hankali na tsoka. Motsi mai sauri da rashin kulawa na iya haifar da rauni. Kurakurai gama gari don gujewa:
• Amfani da Nauyi da yawa: Ɗaya daga cikin kuskuren da aka fi sani shine amfani da nauyi mai yawa. Wannan zai iya haifar da mummunan tsari, wanda zai iya haifar da raunuka. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Yin wuce gona da iri: A guji gabaɗaya

Kebul na karkatar da latsa sama Tambayoyin Masu Nuna

Shi beginners za su iya Kebul na karkatar da latsa sama?

Ee, masu farawa zasu iya yin motsa jiki na Cable Twisting Overhead Press. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya fara nuna motsin don tabbatar da ingantacciyar dabara. Wannan motsa jiki ya ƙunshi ƙungiyoyin tsoka da yawa da haɗin kai, don haka yana iya ɗaukar ɗan lokaci don masu farawa su saba da shi. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Kebul na karkatar da latsa sama?

• Barbell Twisting Overhead Latsa: A cikin wannan bambance-bambancen, ana amfani da barbell maimakon kebul, yana samar da ingantaccen horon ƙarfi da daidaito.
• Resistance Band Twisting Overhead Latsa: Wannan bambancin yana maye gurbin kebul tare da band ɗin juriya, wanda zai iya zama mafi šaukuwa kuma mai iya aiki.
• Wurin Juyawa Sama Latsa: Ana yin wannan bambancin yayin da ake zaune, wanda zai iya taimakawa wajen ware tsokoki na kafada da rage yawan amfani da wasu kungiyoyin tsoka.
• Single Arm Cable Twisting Overhead Press: Wannan bambancin yana amfani da hannu guda ɗaya a lokaci guda, wanda zai iya taimakawa wajen mai da hankali kan rashin daidaituwar tsoka da haɓaka ƙarfin haɗin gwiwa.

Me suna da abin da ya sanya ɗaukehawa ga Kebul na karkatar da latsa sama?

• Tsayawa Dumbbell Triceps Extension: Wannan motsa jiki yana cike da Cable ta karkatar da latsa sama ta hanyar ƙarfafa triceps, ƙungiyar tsoka wanda ke da mahimmanci ga motsi na sama.
• Barbell tsaye Row: Wannan motsa jiki yana hari ga trapezius na sama da deltoids, tsokoki waɗanda kuma ake amfani da su a cikin Cable na karkatar da kai, don haka inganta gaba ɗaya kafada da ƙarfin baya na sama.