Matakin durƙusa mai nauyi tare da Swing

• Sakonnin ƙafa: Alwasa masawyai, Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Deltoid Anterior, Gluteus Maximus, Hamstrings, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Soleus

Sakonni ga Matakin durƙusa mai nauyi tare da Swing

Matsayin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Jiki. Wannan ƙwararren motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman ƙara ƙarfin jiki da haɗin kai. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɗa ƙungiyoyin tsoka da yawa yadda yakamata, haɓaka aikin ku, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Matakin durƙusa mai nauyi tare da Swing

• Tsayar da zuciyar ku da baya madaidaiciya, ɗaga gwiwa na dama daga ƙasa kuma ku matsa gaba, kawo ƙafar dama don saduwa da hagunku.
• Yayin da kuke ci gaba, jujjuya dumbbell har zuwa tsayin kafada, kiyaye hannunku madaidaiciya.
• Rage dumbbell baya ƙasa yayin da kuke komawa wurin farawa, kuna durƙusa akan gwiwa na dama tare da ƙafar hagu a gaba.
• Maimaita wannan darasi don adadin maimaitawa da ake so, sannan ku canza zuwa durƙusa akan gwiwa na hagu da riƙe dumbbell a hannun hagu.

Lajin Don yi Matakin durƙusa mai nauyi tare da Swing

• Zaɓin Nauyi: Zaɓi nauyin da zai ƙalubalanci ku amma ba ya lalata tsarin ku. Idan nauyin ya yi nauyi sosai, zai iya haifar da fasaha mara kyau, ƙara haɗarin rauni. Idan ya yi haske da yawa, ƙila ba zai ba da isasshen juriya don yin aiki yadda ya kamata ba. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Motsa jiki masu sarrafawa: Guji jujjuya nauyi da sauri ko da ƙarfi da yawa. Wannan kuskuren gama gari zai iya haifar da asarar sarrafawa da kuma yiwuwar rauni.

Matakin durƙusa mai nauyi tare da Swing Tambayoyin Masu Nuna

Shi beginners za su iya Matakin durƙusa mai nauyi tare da Swing?

Ee, masu farawa zasu iya yin Matakin durƙusa Nauyi tare da motsa jiki na Swing. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Yayin da kuke ƙarfafa ƙarfi kuma ku zama masu jin daɗi tare da motsi, zaku iya ƙara nauyi a hankali. Ka tuna koyaushe dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya. Idan kun ji wani ciwo yayin motsa jiki, tsaya nan da nan kuma ku tuntuɓi ƙwararren ƙwararrun motsa jiki ko ma'aikacin kiwon lafiya.

Me ya sa ya wuce ga Matakin durƙusa mai nauyi tare da Swing?

• Single-Single-Weighted Ciwon Mataki tare da lilo: A cikin wannan bambance-bambancen, kawai kuna amfani da hannu ɗaya don kunna nauyi, wanda ke ƙaruwa da buƙata a kan babban ƙarfinku da babba don kwanciyar hankali.
• Weighted durƙusa mataki tare da sama lilin: maimakon juyawa da nauyi a gaban, kuna kunna shi sama, ƙara ƙarin ƙalubale don kafadu da babba.
• Matakin Gwiwa Mai Nauyi Tare da Swing and Squat: Bayan yin tafiya da kuma jujjuya nauyi, kuna ƙara squat kafin komawa zuwa ga durkusawa, ƙara ƙarfin jikin ku.
• Matakin durƙusa mai nauyi tare da lilo da murɗawa: Yayin da kuke karkatar da nauyi, kuna kuma karkatar da gangar jikin ku, kuna shigar da tsokoki na tsakiya sosai.

Me suna da abin da ya sanya ɗaukehawa ga Matakin durƙusa mai nauyi tare da Swing?

• Squats: squats, kamar matakai da yawa mataki tare da lilo, kai ƙarshen ƙananan jiki, takamaiman kwatangwalo, grutes, da cinya. Hakanan suna taimakawa haɓaka ma'aunin ku da yanayin ku, waɗanda zasu iya amfanar aikinku da amincinku yayin aiwatar da Matakin durƙusa Nauyi tare da Swing.
• Deadlifts: Deadlifts suna cika Matakin durƙusa Nauyi tare da Swing ta ƙarfafa ƙwanƙwasa, glutes, da tsokoki na baya. Ƙarfafa ƙarfi da kwanciyar hankali daga matattu na iya taimakawa wajen haɓaka ƙarfi da ingancin motsin ku a cikin Matsakaicin Matsayin Gwiwa.