Tawaye na gefe tare da Tawul

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Deltoid Lateral
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Serratus Anterior

Sakonni ga Tawaye na gefe tare da Tawul

A ƙarshe ya ɗaga tare da tawul shine ingantaccen motsa jiki da maƙasudin kuma yana ƙarfafa tsokoki na kafada, musamman ma deltoids, kuma haɓaka kwanciyar hankali da sassauci. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da yanayin su. Mutane za su so yin wannan motsa jiki ba wai kawai yana ƙarfafa sautin tsoka ba, amma har ma yana inganta daidaitawar jiki kuma zai iya taimakawa wajen rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Tawaye na gefe tare da Tawul

• Tsaya hannunka madaidaiciya kuma a hankali ɗaga tawul ɗin zuwa ɓangarorinka har sai hannayenka sun yi daidai da bene, kiyaye tashin hankali a kan tawul a cikin motsi.
• Dakata na ɗan lokaci a saman motsin, tabbatar da ajiye kafaɗunku kuma kada ku rungume su zuwa kunnuwanku.
• Sannu a hankali rage tawul ɗin baya zuwa wurin farawa, kiyaye hannayenku madaidaiciya da kiyaye tashin hankali akan tawul.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye jigon ku da sarrafa motsinku a duk lokacin aikin.

Lajin Don yi Tawaye na gefe tare da Tawul

• Riko da Ya dace: Riƙe tawul a ƙarshen duka, riƙe hannunka madaidaiciya. Ya kamata tawul ɗin ya kasance taut, amma ba matsewa ba har ya hana motsi. Tabbatar cewa rikon ku yana da ƙarfi amma yana da daɗi don guje wa kowane nau'in da ba dole ba a wuyan hannu.
• Motsi Mai Sarrafa: ɗaga hannunka zuwa gefe har sai sun yi daidai da ƙasa, kiyaye tawul ɗin taut. Ka guje wa duk wani motsi ko motsi mai sauri saboda suna iya haifar da rauni. Maimakon haka, mayar da hankali kan jinkirin, ƙungiyoyi masu sarrafawa waɗanda ke tafiyar da tsokoki na kafada yadda ya kamata.
• Numfashi: Ci gaba da tsarin numfashi a duk lokacin motsa jiki. Yi numfashi yayin da kuke ɗaga hannuwanku da fitar da numfashi yayin da kuke sauke su. Wannan yana taimakawa wajen kula da ƙwanƙwasawa kuma yana tabbatar da cewa tsokoki sun sami isasshen iskar oxygen.
• Kurakurai gama gari don gujewa:

Tawaye na gefe tare da Tawul Tambayoyin Masu Nuna

Shi beginners za su iya Tawaye na gefe tare da Tawul?

Ee, tabbas masu farawa zasu iya yin Lateral Raise tare da motsa jiki na Towel. Wannan motsa jiki hanya ce mai kyau don ƙarfafa tsokoki na kafada, musamman deltoids. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi ko ma nauyin tawul kawai don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki shi a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da ƙarfin gwiwa ke girma.

Me ya sa ya wuce ga Tawaye na gefe tare da Tawul?

• Zaune a Lateral Raise tare da Tawul: A cikin wannan sigar, kuna yin motsa jiki yayin da kuke zaune akan benci ko kujera, wanda zai iya taimakawa wajen ware tsokoki na kafada yadda ya kamata.
• A gefe guda-hannu tare da tawul: Wannan bambance bambancen ya ƙunshi aiwatar da motsa jiki ɗaya a lokaci guda, wanda zai iya taimaka wa mai da hankali kan ƙarfin tsoka da daidaituwa.
• 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa na Ƙarfafawa da Ba da Ƙarfafa Ƙarfafawa.
• Lanƙwasa-Over Lateral Raise tare da Tawul: Wannan bambancin ya haɗa da lanƙwasa a kugu yayin gudanar da motsa jiki, wanda ke hari deltoids na baya fiye da daidaitaccen sigar.

Me suna da abin da ya sanya ɗaukehawa ga Tawaye na gefe tare da Tawul?

• Gabatarwar gaba: Kamar dai Tawaye na Lateral tare da Tawul, Gaban yana ɗaga hankali kan tsokoki na kafada, musamman na baya deltoids, wanda zai iya taimakawa gabaɗayan ƙarfin kafada da kwanciyar hankali.
• Bent Over Reverse Fly: Wannan darasi kuma yana hari ne akan deltoids amma yana jaddada deltoids na baya fiye da Lateral Raise tare da Towel, don haka tabbatar da daidaiton motsa jiki na kafada wanda ke rufe dukkan sassan wannan rukunin tsoka.