Kirji da Gaban Miƙewar kafaɗa

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Kirji da Gaban Miƙewar kafaɗa

Ƙirji da gaban Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirƙirar Ƙirji da Ƙarfafa Ƙarfafa Ƙirƙirar Ƙirƙirar Ƙirƙirar Ƙirƙirar Ƙirƙirar Ƙirƙirar Ƙirji da Ƙarfafa Ƙirƙirar Ƙirjin Ƙirji da Gaban kafadu, inganta sassauci da kuma rage tashin hankali na tsoka. Wannan motsa jiki yana da kyau ga mutanen da ke yin motsa jiki da suka shafi jiki na sama, ko waɗanda ke fama da taurin kai saboda tsawan lokaci na zama ko rashin matsayi. Ta hanyar haɗa wannan shimfidawa a cikin abubuwan yau da kullun, mutane na iya inganta yanayin su, haɓaka aikin tsoka, da rage haɗarin rauni ko rauni a cikin ƙirjin da kafada.

Yanayinta: tsammanin nuni a nuni Kirji da Gaban Miƙewar kafaɗa

• Sannu a hankali ɗaga hannayenka sama a bayanka, riƙe bayanka madaidaiciya da kallonka gaba.
• Yayin da kuke ɗaga hannuwanku, danna ƙirjin ku waje kuma ku mirgine kafadun ku baya don ƙara shimfiɗa.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, yin numfashi sosai da kiyaye shimfiɗa ba tare da damuwa ba.
• Sannu a hankali runtse hannayenku baya kuma shakatawa kafadu, sannan maimaita motsa jiki na zagaye da yawa.

Lajin Don yi Kirji da Gaban Miƙewar kafaɗa

• Sanya Hannu: Mika hannuwanku a bayan ku kuma ku haɗa yatsunku. Tabbatar cewa hannayenku sun mike kuma basu lanƙwasa a gwiwar hannu ba. Kuskure na yau da kullun shine rashin tsawaita hannun gabaɗaya, wanda zai iya rage tasirin shimfidawa.
• Sannu a hankali: A hankali ɗaga hannuwanku sama har sai kun ji shimfiɗa a cikin ƙirjinku da gaban kafadu. Ka guji kuskuren tilasta mikewa ta hanyar ɗaga hannunka da sauri ko sama da yawa, wanda zai iya raunana tsokoki.
• Rike da Numfashi: Riƙe shimfiɗar aƙalla 15 zuwa 30 seconds, kuma ku tuna numfashi. Numfashi yana taimakawa wajen iskar oxygenate tsokoki kuma yana iya haɓaka tasirin shimfidawa. Kuskuren gama gari yana riƙe

Kirji da Gaban Miƙewar kafaɗa Tambayoyin Masu Nuna

Shi beginners za su iya Kirji da Gaban Miƙewar kafaɗa?

Ee, mafari tabbas za su iya yin motsa jiki na Kirji da gaban kafada. Wannan shimfidawa yana da amfani don inganta sassauci da matsayi, da kuma kawar da tashin hankali a cikin kirji da kafadu. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa a hankali kuma ƙara ƙarfi akan lokaci. Idan kun ji wani rashin jin daɗi ko ciwo yayin yin motsa jiki, dakatar da gaggawa kuma tuntuɓi ƙwararren lafiya. Koyaushe tuna don kula da tsari da fasaha mai kyau don guje wa rauni.

Me ya sa ya wuce ga Kirji da Gaban Miƙewar kafaɗa?

• Hannun Hannu na Sama: Tsaya ko zauna a mike, kai hannu daya sama, lankwasa shi a gwiwar hannu sannan ka kai shi kasa bayanka, yi amfani da dayan hannunka don jan gwiwar gwiwarka a hankali, yana mike kirji da gaban kafada.
• Tsaya Hannun Jiki: Tsaya ko zauna a mike, mika hannu daya a gabanka a tsayin kafada, sannan yi amfani da dayan hannunka don ja shi a jikinka, yana mike kirji da kafada.
• Diagonal Stretch: Mika hannunka a diagonal sama, sannan yi amfani da dayan hannunka don jawo shi a hankali kusa da kai, yana shimfiɗa gaban kafaɗa da ƙirjinka.
• Ƙarƙashin bangon Kusuwa: Tsaya yana fuskantar kusurwar bango, shimfiɗa hannuwanku zuwa kowane gefe kuma sanya tafin hannunku akan bango, sannan ku jingina.

Me suna da abin da ya sanya ɗaukehawa ga Kirji da Gaban Miƙewar kafaɗa?

• Har ila yau, Dumbbell Bench Presses suna haɓaka wannan shimfiɗa ta hanyar yin niyya ga ƙungiyoyin tsoka iri ɗaya - ƙirji da gaban kafadu - don haka, yana taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali a waɗannan wurare, tare da inganta yanayin motsi.
• Pec Deck Flyes wani motsa jiki ne da ke da alaƙa wanda zai iya haɓaka fa'idodin Kirji da Gaban kafaɗa yayin da suke yin niyya musamman ga tsokoki na pectoral, suna taimakawa wajen haɓaka daidaiton tsoka da matsayi, wanda hakan na iya sa shimfiɗar ta fi tasiri.