Tashin gaba

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wurin roba.
• 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 ƙarfin horon motsa jiki ne wanda da farko ke nufi da deltoids na baya, yana haɓaka ƙarfin kafada da haɓaka matsayi. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so su haɗa Front Raises a cikin ayyukan motsa jiki don gina ƙarfin jiki na sama, sautin kafaɗunsu, da haɓaka aikinsu na gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Tashin gaba

• Yayin da kake ajiye jikinka a tsaye, ɗaga dumbbells zuwa gabanka tare da ɗan lanƙwasa gwiwar hannu da tafukan ƙasa. Ci gaba da hawan sama har sai hannayenku sun dan yi sama da layi daya zuwa kasa.
• Dakata na daƙiƙa ɗaya a saman motsin, sannan a hankali rage ma'aunin nauyi baya zuwa wurin farawa.
• Tabbatar cewa numfashinka daidai ne ta hanyar shakar lokacin rage nauyi da fitar da numfashi yayin da kake dagawa.
• Maimaita wannan motsi don adadin maimaitawa da ake so.

Lajin Don yi Tashin gaba

• ** Sarrafa Motsi ***: Ɗaga ma'aunin nauyi a cikin sarrafawa, motsi mai santsi zuwa tsayin kafadun ku. Ka guji karkatar da ma'aunin nauyi ko yin amfani da kuzari don ɗaga su, saboda hakan na iya haifar da sifar da ba ta dace ba da kuma yuwuwar rauni. Hakazalika, rage ma'aunin nauyi a cikin hanyar sarrafawa, tsayayya da sha'awar barin nauyi yayi aikin.
• ** Zaɓi Nauyin Da Ya dace**: Zaɓi ma'aunin nauyi waɗanda ke da ƙalubale amma ana iya sarrafa su. Idan kuna ƙoƙarin kiyaye tsari ko sarrafa ma'aunin nauyi, ƙila su yi nauyi sosai. Akasin haka, idan zaka iya yin saiti da yawa cikin sauƙi ba tare da gajiyawa ba, ƙila su yi haske sosai.
• ** Kiyaye Hannun Ka ƴan Lanƙwasa**: Maimakon kiyaye hannayenka gabaɗaya, ci gaba da ɗan lanƙwasa a gwiwar hannu. Wannan zai iya taimakawa wajen rage damuwa akan haɗin gwiwar gwiwar gwiwar hannu kuma tabbatar da cewa an mayar da hankali

Tashin gaba Tambayoyin Masu Nuna

Shi beginners za su iya Tashin gaba?

Ee, mafari tabbas za su iya yin motsa jiki na gaba. Motsa jiki ne mai sauƙi kuma mai tasiri don ƙarfafawa da sautin kafadu. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama fa'ida a sami mai horar da kai ko ƙwararrun ƙwararrun motsa jiki sun fara nuna maka ingantacciyar dabara da farko.

Me ya sa ya wuce ga Tashin gaba?

• The Dumbbell Front Raise sigar ce inda kuke amfani da dumbbells maimakon barbell, wanda ke ba da damar mafi girman kewayon motsi kuma zai iya taimakawa wajen gyara duk wani rashin daidaituwa na tsoka.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu ɗaya ne inda kake ɗaga hannu ɗaya a lokaci ɗaya, wanda ke ƙara ƙarfin motsa jiki kuma yana tilasta ainihin yin aiki tukuru don kiyaye daidaito.
• The Plate Front Raise sigar ce inda kuke amfani da farantin nauyi maimakon barbell ko dumbbells, wanda ke canza kama kuma zai iya taimakawa don haɓaka ƙarfin hannu.
• Cable Front Raise shine bambancin inda kake amfani da na'ura na USB, wanda ke ba da tashin hankali akai-akai a cikin dukan motsi kuma zai iya taimakawa wajen ƙara haɓakar tsoka.

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

• Lateral Rases: Wannan motsa jiki yana da matukar dacewa ga Front Raises yayin da yake kaiwa gefen gefen deltoids, yana ba da madaidaicin motsa jiki na kafada kuma yana taimakawa wajen haifar da jiki mai kyau.
• Layukan Madaidaici: Layukan madaidaiciya suna aiki da tsokoki na trapezius da deltoids, kama da Front Raises. Wannan motsa jiki yana cike da haɓaka gaba ta hanyar taimakawa wajen ƙarfafa waɗannan tsokoki da inganta ƙarfin jiki na sama.