Tashin gaba

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Sakonni ga Tashin gaba

The Front Raise wani motsa jiki ne na gina ƙarfi da farko wanda ke niyya ga deltoids na gaba, ko tsokoki na gaba, da kuma shiga ƙirji na sama da tsokoki na baya. Yana da kyakkyawan motsa jiki ga masu farawa da masu sha'awar motsa jiki na ci gaba da ke neman inganta ƙarfin jikinsu na sama, matsayi, da ma'anar tsoka. Mutane da yawa na iya so su haɗa Front Raises a cikin aikin motsa jiki na yau da kullun don haɓaka motsin kafada, kwanciyar hankali, da kuma cimma daidaito mai kyau, daidaitaccen ƙarfin babba.

Yanayinta: tsammanin nuni a nuni Tashin gaba

• Ci gaba da ƙwanƙwasa zuciyarka da baya madaidaiciya, a hankali ɗaga ma'aunin da ke gabanka, ka riƙe hannayenka kaɗan a lanƙwasa a gwiwar hannu.
• Ɗaga ma'aunin nauyi har sai hannayenku sun yi daidai da ƙasa kuma dumbbells suna kan tsayin kafada.
• Dakata na ɗan lokaci a saman motsi, sannan sannu a hankali rage ma'aunin nauyi baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Tashin gaba

• **Motsin da ake sarrafawa**: Guji amfani da kuzari don ɗaga ma'aunin nauyi. Wannan kuskure ne na kowa wanda zai iya haifar da rauni a kafada. Madadin haka, yi amfani da tsokoki don ɗagawa da rage nauyi a hankali a hankali.
• **Madaidaicin Riko ***: Lokacin riƙe dumbbell ko ƙararrawa, tabbatar da cewa rikon ku ya yi ƙarfi amma ba matsewa ba. Ya kamata tafin hannunka su fuskanci jikinka a matsayin farko.
• **A guji wuce gona da iri**: A guji ɗaga ma'aunin nauyi sama da tsayin kafaɗa. Yin wuce gona da iri na iya sanya damuwa mai yawa akan haɗin gwiwar kafada kuma ya haifar da rauni. Ya kamata a ɗaga ma'aunin nauyi kawai har sai sun kasance a matakin kafada.
• **Zabin Nauyin Dama

Tashin gaba Tambayoyin Masu Nuna

Shi beginners za su iya Tashin gaba?

Ee, masu farawa zasu iya yin motsa jiki na gaba. Motsa jiki ne mai sauƙi wanda ke kai hari ga kafadu, musamman deltoids na gaba. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane motsa jiki, masu farawa yakamata su kula don koyan dabarar daidai kuma wataƙila neman shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Tashin gaba?

• Fasaha ta gaba ta kusa da wani bambanci inda ka yi motsa jiki a kan wani wuri benci, wanda aka yi niyya tsokoki a wata kusurwa daban.
• Cable Front Raise shine bambancin da ke amfani da na'urar kebul, yana ba da tashin hankali akai-akai a duk lokacin motsi.
• Alternating Front Raise shine bambancin inda zaku ɗaga hannu ɗaya a lokaci ɗaya, yana ba da damar mai da hankali kan ƙungiyoyin tsoka ɗaya.
• The Plate Front Raise shine bambancin inda kuke amfani da farantin nauyi maimakon barbell ko dumbbells, wanda zai iya shiga tsokoki daban-daban saboda rarraba nauyi.

Me suna da abin da ya sanya ɗaukehawa ga Tashin gaba?

• A labaru na tashe: Kamar gaban tashe, a kaikaice daga baya ya kai hari ga tsokoki da kuma ma'auni, wanda zai iya taimaka wa ci gaba da kafada ko ma'auni, wanda zai iya taimakawa wajen inganta yanayin da ke gaba.
• Layukan Madaidaici: Layukan madaidaici suna haɓaka Gaban Haɗawa ta hanyar aiki duka biyu na gaba da na gefe, da kuma ɗaukar trapezius da biceps, wanda zai iya haɓaka ƙarfin gabaɗaya da kwanciyar hankali.