Tsaye Tsaye

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii

Sakonni ga Tsaye Tsaye

Tsaye Plate Presses wani nau'i ne na motsa jiki wanda ke da alhakin ƙirji da tsokoki na kafada, yayin da yake haɗa ainihin ku da kuma inganta daidaito. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa. Mutane na iya so su haɗa da Tsaye Plate Press a cikin ayyukansu na motsa jiki don ƙarfinsa na haɓaka ƙarfin jiki na sama, inganta kwanciyar hankali, da haɓaka kyakkyawan matsayi.

Yanayinta: tsammanin nuni a nuni Tsaye Tsaye

• Ka sanya gwiwarka a kusa da jikinka kuma tafin hannunka suna fuskantar juna.
• Sannu a hankali tura farantin nauyi kai tsaye a gabanka har sai hannayenka sun cika cikakke.
• Rike wannan matsayi na daƙiƙa don haɗa tsokar ƙirjin ku.
• Sannu a hankali ja farantin nauyi zuwa kirjin ku, kiyaye ikon motsi, kuma hakan yana kammala maimaitawa ɗaya.

Lajin Don yi Tsaye Tsaye

• ** Daidaitaccen Riko ***: Rike farantin daidai yana da mahimmanci. Ya kamata a sanya hannayenku daidai a gefen farantin, yatsunsu suna nunawa sama. Wannan riko yana ba ka damar danna farantin da kyau kuma yana hana shi daga hannunka, wanda zai iya haifar da rauni.
• **Motsi Mai Sarrafawa**: A guji saurin motsi. Madadin haka, ɗagawa da rage farantin a hankali da sarrafawa. Wannan ba wai kawai yana shigar da tsokoki yadda ya kamata ba amma kuma yana rage haɗarin raunin da ya haifar da kwatsam, motsin motsi.
• ** Shiga Mahimmancin ku ***: Kuskure na yau da kullun ba shine shigar da ainihin lokacin motsa jiki ba. Matsa tsokoki na ciki yayin da kuke danna farantin zuwa sama, kuma ku kula da wannan tashin hankali kamar ku

Tsaye Tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Tsaye?

Ee, masu farawa zasu iya yin motsa jiki na Tsaye Plate Presses. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari daidai da hana rauni. Yayin da ƙarfi da fasaha ke inganta, ana iya ƙara nauyi a hankali. Hakanan yana da taimako a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da an yi shi daidai.

Me ya sa ya wuce ga Tsaye Tsaye?

• Wurin Latsa Zazzagewa shine wani bambancin inda kuke yin motsa jiki yayin da kuke zaune, kuna mai da hankali kan tsokoki na kafada.
• Latsa Hannun Hannu Daya Bambance-bambancen da ke tattare da amfani da hannu daya a lokaci guda, wanda zai iya taimakawa wajen magance duk wani rashin daidaito a cikin karfi da daidaitawa.
• Latsawa na Supine Plate wani bambanci ne inda kake kwance a bayanka don yin aikin motsa jiki, wanda zai iya taimakawa wajen shigar da tsokoki da yawa.
• Latsa saman Plate Press wani bambanci ne inda aka matse farantin a sama, wanda ke kai hari ga kafadu da triceps kai tsaye.

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

• Push-ups wani motsa jiki ne na kari saboda, kamar Tsayewar Plate Presses, suna aiki da ƙirji, kafadu, da triceps, amma kuma sun haɗa da kwanciyar hankali, suna samar da cikakkiyar motsa jiki.
• Tsaye Dumbbell Flyes shima yana cika Tsayewar Plate Presss yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya (ƙirji, kafadu, da triceps) amma daga wani kusurwa daban, wanda ke taimakawa wajen tabbatar da ingantaccen tsarin horo na ƙarfi.