T-tashe tsaye

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Deltoid Lateral

Sakonni ga T-tashe tsaye

Tsaye T-tagawa motsa jiki ne mai ƙarfi wanda ke da alaƙa da kafadu, babba na baya, da tsokoki na asali, inganta matsayi da kwanciyar hankali. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke son ƙarfafa jikinsu na sama da haɓaka aikin su. Yin Tsayawa T-tashe zai iya taimakawa wajen gyara rashin daidaituwa na baya, rage haɗarin kafada da raunuka na baya, da inganta ƙarfin jiki da haɗin kai gaba ɗaya.

Yanayinta: tsammanin nuni a nuni T-tashe tsaye

• Kunna gwiwoyinku kadan kuma ku karkata gaba daga kugu, ku rike bayanku a mike, har sai jikinku ya kusa yin daidai da kasa.
• Miƙa hannuwanku gaba ɗaya zuwa ƙasa don dumbbells su kasance a gaban gwiwoyinku, ku ɗan ɗan lanƙwasa a gwiwar hannu.
• A hankali ɗaga hannuwanku zuwa ɓangarorinku, kuna riƙe ɗan lanƙwasa a gwiwar hannu, har sai sun kai matakin kafada kuma su samar da sifar 'T' tare da jikinku.
• Rage hannunka baya zuwa wurin farawa a cikin tsari mai sarrafawa don kammala maimaitawa ɗaya. Maimaita aikin don adadin maimaitawar da kuke so.

Lajin Don yi T-tashe tsaye

• Sarrafa motsinku: Kada ku yi gaggawar motsa jiki. Maimakon haka, ɗaga hannuwanku a hankali kuma da gangan zuwa gefe har sai sun yi daidai da ƙasa, suna yin siffar "T" tare da jikin ku. Wannan motsi mai sarrafawa yana taimakawa wajen ƙaddamar da tsokoki yadda ya kamata.
• Shiga Mahimmancin ku: Yayin da Tsayayyen T-tagawa da farko ke nufi da kafadu, kuma yana da kyakkyawan motsa jiki ga ainihin ku. Yayin da kuke ɗaga hannuwanku, kiyaye tsokoki na ciki. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma yana haɓaka tasirin aikin motsa jiki.
• Guji Juya Hannunku: Kuskure na yau da kullun don gujewa shine jujjuya hannuwanku don samun ƙarfi. Wannan na iya kaiwa ga

T-tashe tsaye Tambayoyin Masu Nuna

Shi beginners za su iya T-tashe tsaye?

Ee, mafari tabbas za su iya yin motsa jiki na Tsaye T. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kai hari ga kafadu, babba da baya, da ainihin. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi ko ma babu nauyi kwata-kwata don tabbatar da tsari mai kyau da kuma hana rauni. Yayin da ƙarfi da jimiri suka inganta, ana iya ƙara nauyi a hankali. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin atisaye daidai.

Me ya sa ya wuce ga T-tashe tsaye?

• Dumbbell T-Raise: Maimakon yin amfani da barbell ko inji, za ka iya amfani da dumbbells don yin T-raise, yana ba da damar yawan motsi.
• Zaune T-Raise: Ana yin wannan bambancin yayin da ake zaune, wanda zai iya taimakawa wajen ware tsokoki na baya da kyau sosai.
• Resistance Band T-Raise: Yin amfani da bandungiyar juriya maimakon ma'auni na iya samar da nau'in juriya daban-daban, ƙalubalantar tsokoki ta wata sabuwar hanya.
• Hannun T-Raise ɗaya: Wannan bambancin ya haɗa da yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen ganowa da gyara duk wani rashin daidaituwa na tsoka.

Me suna da abin da ya sanya ɗaukehawa ga T-tashe tsaye?

• Layukan Dumbbell na iya haɗawa Tsayayyen T-tagawa ta hanyar mai da hankali kan tsokoki na baya, musamman rhomboids da latissimus dorsi, waɗanda ke da mahimmanci don kiyaye yanayin da ya dace yayin tashin T.
• Latsa kafada sama da sama na iya haɓaka fa'idodin Tsayayyen T-ɗaukarwa yayin da yake kai hari ga deltoids, waɗanda kuma ana yin aiki yayin haɓakar T, don haka haɓaka ƙarfin kafada da kwanciyar hankali.