Pectoralis Major
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Sakonni ga Pectoralis Major
Babban motsa jiki na Pectoralis, wanda aka fi sani da motsa jiki na kirji, hanya ce mai mahimmanci don ƙarfafawa da sautin jiki na sama, musamman maƙasudin tsokoki na pectoral. Ya dace da duk wanda ke neman inganta ƙarfin jikinsu na sama, daga masu sha'awar motsa jiki zuwa ƙwararrun 'yan wasa. Mutane na iya zaɓar yin wannan motsa jiki don haɓaka kamannin su na zahiri, haɓaka ƙarfin gabaɗaya, ko haɓaka aiki a cikin wasanni da ayyukan yau da kullun waɗanda ke buƙatar ƙarfin jiki na sama.
Yanayinta: tsammanin nuni a nuni Pectoralis Major
- Fara da kwance a kan benci, ƙafafu da ƙarfi a ƙasa kuma an danna bayanka akan benci.
- Ka kama kararrawa da hannayenka dan fadi fiye da fadin kafada, dabino suna fuskantar kafafun ka, sannan ka dauke shi daga kan ma'ajin.
- Sannu a hankali saukar da barbell zuwa ƙirjin ku, tabbatar da gwiwar gwiwar ku suna a kusurwa 90-digiri.
- Matsa maƙarƙashiyar baya sama har sai hannayenku sun cika cikakke, ba tare da kulle gwiwar gwiwar ku ba.
- Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan a hankali mayar da barbell zuwa tara.
Lajin Don yi Pectoralis Major
- **Yi Amfani da Form Mai Kyau ***: Ɗaya daga cikin kuskuren da aka fi sani shine rashin amfani da tsari mai kyau. Lokacin yin motsa jiki kamar latsa benci, tabbatar cewa ƙafafunku sun kwanta a ƙasa, bayanku yana kwance da benci, kuma hannayenku suna ɗan faɗi fiye da faɗin kafada. Lokacin da kuka saukar da sandar, yi haka ta hanyar sarrafawa har sai ya taɓa ƙirjin ku, sannan ku tura shi baya ba tare da kulle gwiwar gwiwarku ba.
- **Kada Kayi Nauyi Da Kyau**: Wani kuskuren da aka saba shine dagawa da yawa. Duk da yake yana da mahimmanci don ƙalubalanci kanku, ɗaga nauyin da ya yi nauyi zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Fara da nauyi da za ku iya ɗauka da kyau don 10-
Pectoralis Major Tambayoyin Masu Nuna
Shi beginners za su iya Pectoralis Major?
Haka ne, tabbas masu farawa za su iya yin atisayen da ke kaiwa ga Pectoralis Major, wanda shine tsokar da ta ƙunshi mafi yawan tsokar ƙirji a jikin ɗan adam. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi ko ma motsa jiki kawai don guje wa rauni. Wasu motsa jiki na abokantaka sun haɗa da turawa, bugun ƙirji tare da ma'aunin nauyi, da kwari da ƙirji tare da dumbbells masu haske. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun kuma ku kula da tsari mai kyau a duk faɗin don haɓaka tasiri da hana rauni. Hakanan yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo lokacin fara sabon aikin motsa jiki.
Me ya sa ya wuce ga Pectoralis Major?
- Shugaban Sternocostal na Pectoralis Major wani bambancin ne wanda ya samo asali daga sternum da manyan guringuntsi shida na tsada.
- Shugaban Ciki na Pectoralis Major, ko da yake ba kasafai ba, wani bambanci ne wanda ya samo asali daga madaidaicin waje da kuma kube na dubura.
- Pectoralis Quartus wani nau'i ne mai ban mamaki na Pectoralis Major, wanda karamin tsoka ne wanda yake a ƙananan ɓangaren ƙananan pectoralis.
- Pectoralis Minimus wani nau'i ne wanda ba a saba gani ba, yana ƙarƙashin ko a cikin Manyan Pectoralis, wanda ya samo asali daga haƙarƙari ko sternum.
Me suna da abin da ya sanya ɗaukehawa ga Pectoralis Major?
- Dumbbell Flyes wani motsa jiki ne mai fa'ida, yayin da suke mai da hankali kan mikewa da ƙulla tsokoki na ƙirji, wanda ke aiki kai tsaye ga Pectoralis Major kuma yana taimakawa wajen haɓaka siffa da girman tsoka.
- 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 Ƙaƙwalwa na Ƙirji na Ƙirji na Ƙirji na Ƙirji na Ƙi ) na Ƙirji na Ƙirji , yana tabbatar da ci gaba mai mahimmanci har ma da ci gaban tsoka a duk fadin kirji.
Karin kalmar raɓuwa ga Pectoralis Major
- Motsa jiki na kirji
- Pectoralis Manyan motsa jiki
- Motsa jiki na Pectoral
- Ayyukan ƙarfafa ƙirji
- Motsa jiki na kirji
- Motsa jiki don ƙirji
- Pectoralis Manyan ƙarfafa
- Babu kayan aikin motsa jiki na ƙirji
- Pectoralis Babban Horon Jiki
- Ayyukan tsokar ƙirji na nauyin jiki