Kettlebell Arnold Press

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Jirgin Tanko
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Sakonni ga Kettlebell Arnold Press

Kettlebell Arnold Press wani motsa jiki ne mai ƙarfi na horarwa wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da kafadu, hannaye, da asali, yana ba da cikakkiyar yanayin yanayin jiki na sama. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, saboda wahalar daidaitacce dangane da nauyin kettlebell. Wannan motsa jiki yana da kyau ga waɗanda ke neman inganta ƙarfin aikin su, ma'anar tsoka, da kuma dacewa gaba ɗaya, kamar yadda ba wai kawai inganta sautin tsoka da ƙarfi ba, amma har ma yana inganta matsayi da daidaituwa.

Yanayinta: tsammanin nuni a nuni Kettlebell Arnold Press

• Fara motsa jiki ta hanyar tura kettlebells kai tsaye sama da kan ku, shimfiɗa hannuwanku gaba ɗaya.
• Yayin da kuke tura kettlebells sama, juya wuyan hannu ta yadda tafin hannunku suna fuskantar gaba a saman ɗagawa.
• Rage kettlebells baya zuwa matakin kafada, juya wuyan hannu ta yadda tafin hannunka su sake fuskantar jikinka.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, koyaushe yana kula da kettlebells da kiyaye ainihin ku.

Lajin Don yi Kettlebell Arnold Press

• Motsi Mai Sarrafa: Lokacin da ka danna kettlebell zuwa sama, juya wuyan hannu don tafin hannunka yana fuskantar gaba a saman dagawa. Wannan juyi yana da mahimmanci ga Arnold Press. Koyaya, tabbatar da cewa motsinku yana jinkiri kuma ana sarrafa shi don guje wa rauni.
• Kar a yi gaggawa: Kuskure ɗaya na gama-gari shine gaggauce ta cikin wakilai. Wannan ba kawai yana rage tasirin aikin ba, amma kuma yana ƙara haɗarin rauni. Kowane wakilin ya kamata a yi sannu a hankali kuma da gangan, yana mai da hankali kan ƙwayar tsoka da shakatawa.
• Shiga Mahimmancin ku: Ya kamata a gudanar da jigon ku a duk lokacin aikin. Wannan yana taimakawa wajen kiyaye daidaito da kwanciyar hankali, da kuma inganta ingantaccen tsari.
• Kada Ku Wuce Nauyi: Wani

Kettlebell Arnold Press Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Arnold Press?

Motsa jiki na Kettlebell Arnold Press na iya zama ɗan rikitarwa ga masu farawa saboda daidaituwa da ƙarfin da yake buƙata. Wannan aikin yana aiki da ƙungiyoyin tsoka da yawa kuma yana buƙatar kyakkyawar fahimtar nau'i don guje wa rauni. Ya kamata masu farawa su fara da motsa jiki mafi sauƙi kamar kettlebell swing ko kettlebell press don ƙarfafa ƙarfi da sanin kayan aiki. Koyaya, tare da ingantacciyar jagora da ci gaba a hankali, masu farawa za su iya yin aikinsu don yin aikin Kettlebell Arnold Press. Koyaushe tuna farawa da ƙaramin nauyi don ƙware sigar kafin matsawa zuwa ma'auni masu nauyi.

Me ya sa ya wuce ga Kettlebell Arnold Press?

• Kettlebell Military Press: Wannan bambancin ya ƙunshi matsananciyar latsa sama ba tare da wani motsi na jiki ba, yana mai da hankali kawai akan kafada da ƙarfin hannu.
• Kettlebell Seated Press: Ana yin wannan bambancin yayin da ake zaune a kan benci, wanda ke kawar da duk wani motsi daga ƙananan jiki kuma ya ware tsokoki na sama.
• Kettlebell One-Arm Press: Wannan bambancin ya ƙunshi danna maɓallin kettlebell a saman sama da hannu ɗaya, wanda ke buƙatar ƙarin kwanciyar hankali da ƙarfi ɗaya.
• Kettlebell Bottoms-Up Latsa: Wannan bambancin ya ƙunshi riƙe kettlebell a sama (don haka ƙasa tana fuskantar sama) yayin latsawa, wanda ke ƙalubalantar ƙarfin riko da kwanciyar hankali na kafada.

Me suna da abin da ya sanya ɗaukehawa ga Kettlebell Arnold Press?

• Kettlebell Swing: Kettlebell Swing yana cika Arnold Press ta hanyar ƙarfafa sarkar ku ta baya, gami da hamstrings, glutes, da ƙananan baya, waɗanda ke taimakawa kula da tsari da kwanciyar hankali yayin Arnold Press.
• Push-ups: Push-ups suna aiki da ƙirji, kafadu, da triceps a irin wannan hanya zuwa Arnold Press, haɓaka ƙarfin jiki na sama da juriya, don haka haɓaka ikon ku na yin Arnold Press tare da ingantaccen aiki.