Kickback

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Triceps Brachii

Sakonni ga Kickback

Kickback wani motsa jiki ne mai inganci wanda da farko ke kaiwa ga tsokoki na gluteal, yana mai da shi manufa ga daidaikun mutane waɗanda ke neman ƙarfafawa da ƙarar jikinsu. Har ila yau, yana shiga tsakiya da ƙananan baya, yana inganta kyakkyawan matsayi, inganta daidaituwa, da haɓaka ƙarfin jiki gaba ɗaya. Mutane za su so yin wannan motsa jiki saboda ba ya buƙatar kayan aiki, ana iya yin shi a ko'ina, kuma yana taimakawa wajen haɓaka wasan motsa jiki da motsi na yau da kullun.

Yanayinta: tsammanin nuni a nuni Kickback

• Lanƙwasa gaba kaɗan a kugu kuma lanƙwasa gwiwar hannun dama zuwa kusurwar digiri 90, kiyaye tafin hannunka yana fuskantar ciki da hannunka na sama kusa da jikinka.
• Matsa dumbbell baya ta hanyar mika gwiwar gwiwar ku kuma ba shi damar dawowa a hankali bayan ɗan ɗan dakata.
• Tsaya hannunka na sama har yanzu a cikin motsi kuma mayar da hankali kan yin amfani da triceps don tura nauyi, ba hannunka da wuyan hannu ba.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan ku canza hannu kuma kuyi lamba ɗaya tare da hannun hagu.

Lajin Don yi Kickback

• **Matsakaicin Sarrafa:** Kuskure ɗaya na gama gari shine yin aikin cikin sauri. Madadin haka, mayar da hankali kan motsin jinkiri da sarrafawa. Wannan ba wai kawai yana taimakawa wajen inganta tsokoki ba amma kuma yana rage haɗarin rauni.
• **Cikakken Tsawo:** Lokacin da kuka kora baya, tabbatar da mika hannunka gabaki daya. Wannan yana tabbatar da cewa triceps ɗin ku sun cika aiki. Koyaya, guje wa kulle gwiwar gwiwar hannu a saman motsi, saboda hakan na iya haifar da damuwa mara amfani.
• **Yi amfani da Nauyin Da Ya dace:** Yin amfani da ma'aunin nauyi da yawa na iya haifar da sifar da ba ta dace ba da kuma yiwuwar rauni. Fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• ** Ajiye El

Kickback Tambayoyin Masu Nuna

Shi beginners za su iya Kickback?

Ee, tabbas masu farawa zasu iya yin motsa jiki na Kickback. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kaiwa triceps. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni da kuma tabbatar da tsari mai kyau. Kamar kowane motsa jiki, ana ba da shawarar samun wanda ke da masaniya game da sigar motsa jiki, kamar mai horar da kai, kula da masu farawa don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Kickback?

• Cable Kickback wani bambanci ne, inda maimakon yin amfani da dumbbells, kuna amfani da na'urar USB don ƙarin juriya a cikin motsi.
• The Single Arm Kickback shine gyare-gyare inda kuke mai da hankali kan hannu ɗaya a lokaci guda, yana ba ku damar mai da hankali kan warewar tsoka na kowane tricep.
• Ana yin Kickback na Incline a kan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma zai iya taimakawa wajen ƙaddamar da sassa daban-daban na tsokar triceps.
• Resistance Band Kickback shine bambancin inda kuke amfani da band juriya maimakon dumbbell, samar da wani nau'i na tashin hankali da juriya ga triceps.

Me suna da abin da ya sanya ɗaukehawa ga Kickback?

• Push-ups: Push-ups suna aiki da triceps, tsokoki na pectoral, da kafadu, suna ba da ƙarin aikin motsa jiki na sama. Lokacin da aka yi tare da Kickbacks, za su iya haɓaka ƙarfin babba da jimiri gaba ɗaya.
• 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 Ƙarfafawa: Kamar dai Kickbacks, wannan darasi na musamman yana hari ga triceps. Ta hanyar musanya tsakanin waɗannan darussan guda biyu, zaku iya yin aikin triceps daga kusurwoyi daban-daban, haɓaka daidaitaccen ci gaban tsoka da hana farantin horo.