Scapula Dips

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Levator Scapulae
• Musulunci Masu ɗauke da masu gudummawa: Serratus Anterior, Trapezius Upper Fibers

Sakonni ga Scapula Dips

Scapula Dips wani motsa jiki ne mai fa'ida wanda ke kaiwa ga tsokoki a kusa da kafada, inganta ƙarfi, kwanciyar hankali, da motsi. Wannan motsa jiki yana da amfani musamman ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda ke son haɓaka ƙarfin jikinsu na sama da matsayi. Shiga cikin Scapula Dips zai iya taimakawa wajen rigakafin rauni, mafi kyawun aiki a wasanni da motsa jiki da suka shafi motsin jiki na sama, da haɓaka lafiyar jiki da jin daɗin mutum gabaɗaya.

Yanayinta: tsammanin nuni a nuni Scapula Dips

• Tare da ƙafãfunku a waje da gwiwoyi sun lanƙwasa, tura jikin ku gaba sosai don haka bayanku ya share gefen benci ko kujera.
• Rage jikin ku ta hanyar lanƙwasa gwiwar gwiwar ku har sai kun ji ɗan mikewa a kafaɗunku ko ƙirjinku, sannan ku matsa jikinku sama ta hanyar daidaita hannuwanku, mai da hankali kan amfani da hannayenku da kafadu.
• A saman motsin, matsawa sama gwargwadon iko kuma ku matse ruwan kafadar ku tare.
• Rage kanku baya kuma maimaita motsi don adadin maimaitawar da kuke so.

Lajin Don yi Scapula Dips

• Kiyaye Matsayi Mai Kyau: Ka ajiye kirjinka sama da kafadu ƙasa da baya a duk lokacin motsa jiki. Ka guje wa durkushewa ko zagaye kafadu saboda wannan na iya haifar da mummunan tsari da rauni mai yuwuwa.
• Motsi Mai Sarrafa: Rage jikinka ta hanyar lanƙwasa gwiwar gwiwarka har sai sun samar da kusurwa 90-digiri. Sannan, tura jikinku baya ta amfani da hannayenku da kafadu, ba kafafunku ba. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Ka guji yin gaggawar motsa jiki saboda wannan na iya haifar da mummunan tsari kuma yana rage tasirin sa.
• Cikakkun Motsi: Tabbatar cewa kun shiga cikin cikakken kewayon motsi yayin kowane wakili. Wannan yana nufin rage jikinka gwargwadon yadda zai yiwu, sannan kuma tura sama har sai hannayenka sun cika. Bangaranci

Scapula Dips Tambayoyin Masu Nuna

Shi beginners za su iya Scapula Dips?

Ee, masu farawa zasu iya yin motsa jiki na Scapula Dips. Duk da haka, yana da mahimmanci a fara da tsari mai kyau da ƙananan adadin maimaitawa don guje wa rauni. Yayin da ƙarfi da motsi ke ƙaruwa, ana iya ƙara adadin maimaitawa ko saiti. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Scapula Dips?

• Tricep Dips: Waɗannan sigar ci gaba ce ta scapula dips, suna buƙatar ka mika hannunka gabaɗaya don shigar da triceps ɗinka da ƙarfi.
• Madaidaicin Ƙafar Dips: A cikin wannan bambancin, kuna kiyaye ƙafafunku a tsaye a gaban ku yayin yin tsomawa, wanda ke ƙara wahala kuma yana ƙara haɓaka ainihin ku.
• Dips masu nauyi: Ga waɗanda ke neman motsa jiki mai ƙalubale, tsomawa masu nauyi sun haɗa bel ko riga mai nauyi don ƙara juriya, ta haka ƙara ƙarfin motsa jiki.
• Ring Dips: Wannan ci-gaba na ci-gaba yana amfani da zoben gymnastic maimakon tsayayye, yana buƙatar mafi girman daidaituwa da kwanciyar hankali, da niyya ga tsokoki ta hanya ta musamman.

Me suna da abin da ya sanya ɗaukehawa ga Scapula Dips?

• Ja-ups: Ja-ups suna kaiwa tsokoki a baya, hannaye, da kafadu, gami da tsokoki na scapular. Suna cika Scapula Dips ta hanyar taimakawa wajen daidaita ƙarfi da motsi na jiki na sama.
• YTWL motsa jiki: An lakafta shi don matsayi hudu na motsa jiki, wannan na yau da kullum yana kaiwa ga scapular stabilizers da rotator cuff tsokoki, yana daidaita Scapula Dips ta hanyar inganta motsi na kafada da kuma daidaitawa.