Tsaye Madadin Tadawa

• 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 Tsaye Madadin Tadawa

Tsaye Alternate Tadawa motsa jiki ne mai matukar tasiri wanda da farko ke kai hari ga kafadu, amma kuma yana ɗaukar ainihin kuma yana haɓaka ma'aunin jiki gaba ɗaya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya sauya shi cikin sauƙi don dacewa da kowane ƙarfi ko matakin juriya. Haɗa wannan motsa jiki a cikin ayyukanku na yau da kullun ba kawai yana haɓaka ƙarfin kafada da kwanciyar hankali ba har ma yana taimakawa wajen haɓaka matsayi, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman cikakken aikin motsa jiki na sama.

Yanayinta: tsammanin nuni a nuni Tsaye Madadin Tadawa

• Tsayawa jikin jikinka a tsaye, ɗaga dumbbell na hagu zuwa gabanka yayin da kake ɗan lanƙwasa gwiwar gwiwar hannu. Ci gaba da ɗaga shi har sai hannunka ya ɗan yi sama da ƙasa daidai da ƙasa. Fitar da numfashi yayin da kuke yin wannan matakin kuma ku dakata na daƙiƙa ɗaya a saman.
• Rage dumbbell na hagu baya sannu a hankali zuwa wurin farawa yayin da kuke ɗaga dumbbell na dama lokaci guda. Yi numfashi yayin da kuke yin wannan matakin.
• Ci gaba da musanya ta wannan hanyar har sai an kammala duk maimaitawar da aka ba da shawarar ga kowane hannu.
• Tabbatar kula da motsi kuma ku guje wa murɗa dumbbells, wannan zai tabbatar da cewa kun cika tsokoki yayin motsa jiki.

Lajin Don yi Tsaye Madadin Tadawa

• Motsi Mai Sarrafa: ɗaga hannu ɗaya lokaci guda zuwa tsayin kafada, kiyaye hannun a mike amma ba a kulle ba. Ka guje wa jujjuya dumbbell, saboda wannan na iya amfani da ƙarfi maimakon ƙarfin tsoka, rage tasirin motsa jiki.
• Ci gaba da Mahimmancin Mahimmancin ku: Tsara tsokoki na ciki a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kiyaye ma'auni ba amma yana aiki da tsokoki na asali. Kuskure na yau da kullun shine shakatawa da ainihin, wanda zai iya haifar da ciwon baya.
• Fasahar Numfashi: Numfashi yayin da kake ɗaga dumbbell da numfashi yayin da kake sauke shi. Wannan yana taimakawa ci gaba da ƙwanƙwasawa kuma yana tabbatar da cewa tsokoki suna samun isassun iskar oxygen.
• Guji Guguwa: Yana da mahimmanci a yi motsa jiki a hankali.

Tsaye Madadin Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Madadin Tadawa?

Ee, masu farawa za su iya yin motsa jiki na Alternate Tadawa. Motsa jiki ne mai sauƙi wanda ke kaiwa kafadu kuma ana iya yin shi tare da dumbbells masu haske. Duk da haka, kamar kowane sabon motsa jiki, masu farawa ya kamata su fara da nauyin da ke da dadi da kuma sarrafawa, a hankali suna karuwa yayin da ƙarfin ya inganta. Hakanan yana da mahimmanci a yi amfani da sigar da ta dace don guje wa rauni. Idan ba a tabbatar ba, yana da kyau koyaushe a nemi jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Tsaye Madadin Tadawa?

• Matsakaicin Alternate Tadawa: Ana yin wannan sigar yayin da yake kwance fuska a kan benci mai karkata, yana niyya kafadu daga wani kusurwa daban.
• A labaru suna da haɓaka tare da ƙungiyar juriya: Wannan bambancin yana amfani da juriya na tsayawa maimakon dumbbells, samar da tashin hankali akai-akai a kan tsokoki a duk wannan yunkuri.
• Bent-Over Alternate Raise: A cikin wannan sigar, kuna tanƙwara a kugu kuma ku ɗaga ma'auni daga wannan matsayi, wanda ke kaiwa ga deltoids na baya fiye da sigar tsaye.
• Tsaye Alternate Tadawa tare da karkatarwa: A cikin wannan bambancin, kuna karkatar da wuyan hannu yayin da kuke ɗaga nauyi, don haka tafin hannunku suna fuskantar gaba a saman motsi, yana ƙara ƙarin ƙalubale ga kafadu.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Madadin Tadawa?

• Lateral Rases: kama da Tsaye Alternate Raise, Lateral Raises kuma yana aiki da deltoids da tsokoki na baya ta wata hanya daban-daban, suna taimakawa wajen haɓaka daidaiton tsoka da daidaito.
• Layukan Madaidaici: Ta hanyar yin niyya ga trapezius, deltoids, da biceps, Layukan Madaidaici suna cika Tsaye Alternate Raise ta hanyar aiki da waɗannan tsokoki ta wata hanya dabam, haɓaka lafiyar gabaɗaya da ƙarfin kafada.