Teres Major

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Teres Major

Babban motsa jiki na Teres shine motsa jiki da aka yi niyya wanda da farko yana ƙarfafa manyan tsokar teres, wanda yake a cikin babba baya kuma yana taimakawa wajen juyawa da tsawo na hannu. Wannan motsa jiki ya dace da kowa, musamman 'yan wasa da daidaikun mutane waɗanda suke so su inganta ƙarfin jikinsu na sama da sassauci. Mutane za su so yin wannan motsa jiki yayin da yake taimakawa wajen haɓaka yanayin su, rage haɗarin raunin kafada, da inganta aikin su na gaba.

Yanayinta: tsammanin nuni a nuni Teres Major

• Tsaya suna fuskantar na'ura tare da ƙafafu da nisan kafada, kama hannun dama da hannun dama, dabino yana fuskantar ƙasa, sannan komawa baya don haifar da tashin hankali akan kebul ɗin.
• Lankwasa gwiwar gwiwar hannu zuwa digiri 90, kiyaye hannunka na sama kusa da jikinka da kuma hannun gabanka daidai da bene.
• Ja hannun ƙasa da jikinka, juya kafadarka yayin da kake yin haka, har sai hannunka ya kusa kusa da kwatangwalo.
• A hankali komawa zuwa matsayi na farawa, sarrafa juriya akan kebul, kuma maimaita motsa jiki don adadin da ake so na maimaitawa kafin canzawa zuwa ɗayan hannu.

Lajin Don yi Teres Major

• Motsa jiki masu Sarrafa: Guji motsi mai sauri ko karkarwa. Maimakon haka, mayar da hankali kan jinkirin, ƙungiyoyi masu sarrafawa, wanda zai taimaka wajen ware tsokawar Teres Major kuma ya hana rauni.
• Madaidaicin Nauyi: Kada ku ɗaga nauyin da ya yi muku nauyi. Wannan kuskure ne na kowa wanda zai iya haifar da rauni. Idan ba za ku iya kula da tsari mai kyau ba, nauyin ya yi nauyi sosai. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da kuke haɓaka ƙarfi.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin tsawaitawa da ƙulla tsokoki yayin kowane maimaitawa. Kuskuren gama gari shine kawai ta hanyar ɓangaren kewayon

Teres Major Tambayoyin Masu Nuna

Shi beginners za su iya Teres Major?

Ee, masu farawa zasu iya yin babban motsa jiki na Teres. Duk da haka, yana da mahimmanci a fara da ƙananan nauyi kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Teres Major wata karamar tsoka ce da ke bayan kafada kuma yana da mahimmanci a karfafa shi tare da sauran kafada da tsokoki na baya don daidaitaccen ci gaba.

Me ya sa ya wuce ga Teres Major?

• Babban motsa jiki na Seated Cable Row Teres babban motsa jiki shine bambancin inda zaku ja kebul zuwa jikin ku yayin da kuke zaune.
• Babban aikin motsa jiki na Bent Over Barbell Row Teres ya ƙunshi lanƙwasa kan ƙwanƙwasa da jan shi zuwa ga ƙirjin ku.
• Babban motsa jiki na Dumbbell Row Teres Manyan Hannu guda ɗaya shine bambancin da ya ƙunshi ɗaga dumbbell da hannu ɗaya yayin tallafawa jikin ku da ɗayan.
• Babban motsa jiki na Pull-Up Teres motsa jiki ne mai nauyin jiki inda kake ɗaga jikinka sama ta hanyar ja sandar da ke sama da kai.

Me suna da abin da ya sanya ɗaukehawa ga Teres Major?

• Layukan kebul ɗin da ke zaune kuma na iya haɗawa da motsa jiki na Teres, yayin da suke kai hari ga yanki ɗaya, amma kuma suna aiki da rhomboids da tsokoki na trapezius, waɗanda zasu iya taimakawa haɓaka matsayi da kwanciyar hankali na kafada.
• Lat pulldowns wani motsa jiki ne mai fa'ida, yayin da suka fi kai hari kan latissimus dorsi, tsoka da ke aiki tare da Teres Major, yana taimakawa wajen haɓaka duka ƙarfi da juriya na waɗannan tsokoki.