Tashin gaba

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙayan zuba
• 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 ɓangarorin baya, da kuma haɗa manyan pectorals da serratus na gaba. Wannan motsa jiki yana da kyau ga duk wanda ke neman haɓaka ƙarfin kafada da ma'anarsa, daga masu sha'awar motsa jiki zuwa 'yan wasa. Haɗa haɓakawar gaba a cikin abubuwan yau da kullun na yau da kullun na iya inganta ƙarfin jiki na sama, haɓaka kwanciyar hankali na kafaɗa, da ba da gudummawa ga kyakkyawan matsayi.

Yanayinta: tsammanin nuni a nuni Tashin gaba

• Yayin da kake riƙe da gangar jikin (babu lilo), ɗaga dumbbell na hagu zuwa gaban jikinka yayin ɗan lanƙwasa gwiwar hannu da dabino suna fuskantar ƙasa. Ci gaba da hawan sama har sai hannunka ya dan yi sama da layi daya zuwa kasa. Fitarwa yayin da kuke aiwatar da wannan ɓangaren motsi kuma ku dakata na daƙiƙa ɗaya a saman.
• Shaka bayan tsayawa na biyu kuma a hankali rage dumbbell baya zuwa wurin farawa.
• Yanzu yi wannan motsi don hannun dama yayin da hannun hagu yana riƙe dumbbell a kugu.
• Ci gaba da musanya ta wannan hanyar har sai an kammala duk maimaitawar da aka ba da shawarar ga kowane hannu.

Lajin Don yi Tashin gaba

• ** Riko da Matsayi ***: Rike dumbbells a hannunku tare da dabino suna fuskantar ku. Ya kamata hannuwanku su zama ƙasa da faɗin kafada kaɗan. Ka guji riƙe dumbbells da yawa ko kuma kusa da juna saboda hakan na iya raunana wuyan hannu kuma ya rage tasirin motsa jiki.
• **Motsi mai laushi da Sarrafa**: ɗaga dumbbell a gabanka har sai hannayenka sun ɗan yi sama da ƙasa daidai da ƙasa. Tabbatar cewa motsi yana jinkirin da sarrafawa, duka lokacin ɗagawa da rage dumbbells. A guji lilo ko yin amfani da kuzari don ɗaga ma'aunin nauyi, saboda hakan na iya haifar da rauni da rage tasirin motsa jiki.
• **Tsarin Numfashi**: Numfashi yayin da kake daga nauyi da shaka yayin da kake sauke su.

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 sabon motsa jiki, yana da kyau a sami ƙwararrun ƙwararrun motsa jiki su fara nuna motsin.

Me ya sa ya wuce ga Tashin gaba?

• Barbell Front Raise: Maimakon dumbbells, wannan bambancin yana amfani da ƙwanƙwasa wanda kake ɗaga daga matakin cinya zuwa tsayin kafada, yana riƙe hannunka a mike.
• Wurin zama na gaba: Ana yin wannan bambancin yayin zaune a kan benci, wanda ke taimakawa wajen ware tsokoki na kafada saboda yana hana duk wani motsi ko motsi na jiki.
• Fassara benci na gaba: A cikin wannan bambance-bambancen, kuna kwance fuska a kan wani m benci da kuma ɗaga masu nauyi daga bene zuwa madaidaiciya na tsokoki na kafada.
• Gudanar da keɓaɓɓe a gabansa: Wannan bambancin yana amfani da na'ura ta USB don juriya kuma yana ba ku damar mai da hankali kan hannu ɗaya a lokaci guda, tabbatar da daidaiton haɓaka ɗaya a cikin kafadu.

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

• Lateral Raises babban ma'auni ne saboda yayin da Front Raises ke nufi da farko na deltoids na baya, Lateral Raises yana mai da hankali kan deltoids na tsakiya, yana tabbatar da daidaiton ci gaban kafada.
• Layukan Madaidaici kuma suna cika Ƙarfafa Gaba yayin da suke aiki ba kawai kafadu ba har ma da tarko da biceps, suna ba da ƙarin bambance-bambancen kuzari don haɓaka tsoka da ƙarfi.