Zazzagewar Jujjuyawar Cikin Gida kafada

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Teres Major, Teres Minor
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Zazzagewar Jujjuyawar Cikin Gida kafada

Jujjuyawar Ciki ta Gefe kafada wani motsa jiki ne wanda aka yi niyya wanda da farko yana ƙarfafa tsokoki na rotator cuff, yana haɓaka kwanciyar hankali da motsin kafada. Wannan aikin motsa jiki yana da kyau ga 'yan wasa, musamman waɗanda ke da hannu a wasanni da ke buƙatar motsin kafada mai ƙarfi, da kuma mutanen da ke murmurewa daga raunin kafada. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta aikin kafada gaba ɗaya, rage haɗarin rauni, da haɓaka aiki a cikin wasanni da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Zazzagewar Jujjuyawar Cikin Gida kafada

• Lankwasa gwiwar gwiwar ku a kusurwar digiri 90 kuma ku sa shi a gefenku, tare da hannun gabanku daidai da bene.
• Rike dumbbell mai haske ko bandejin juriya a hannun hannun da zaku yi aiki.
• Tsayawa gwiwar gwiwar hannunka a gefenka, juya hannunka a hankali zuwa cikin jikinka gwargwadon yadda zai tafi cikin kwanciyar hankali.
• A hankali mayar da hannunka zuwa wurin farawa kuma maimaita tsari don adadin da ake so, sannan canza zuwa ɗayan hannun.

Lajin Don yi Zazzagewar Jujjuyawar Cikin Gida kafada

• Matsayin Hannu Mai Kyau: Fara da gwiwar hannu a kusurwar digiri 90 kuma kusa da gefen ku. Ya kamata hannun gabanka ya kasance daidai da ƙasa. Wannan shine kyakkyawan matsayi don tabbatar da cewa kuna shigar da tsokoki masu dacewa kuma kada ku sanya damuwa mara kyau akan haɗin gwiwa.
• Motsa jiki masu Sarrafa: Guji motsi mai sauri ko karkarwa. Makullin wannan motsa jiki shine jinkirin motsi da sarrafawa. Guguwa ta hanyar juyawa na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Kar a wuce gona da iri: Kuskure na gama gari shine ƙoƙarin tilasta hannu don juyawa fiye da yadda yake iyawa. Wannan na iya haifar da raunin kafada. Saurari jikinka kuma kawai juya hannunka gwargwadon yadda zai iya tafiya cikin kwanciyar hankali.
• Yi amfani da juriya da ya dace: Idan kana amfani

Zazzagewar Jujjuyawar Cikin Gida kafada Tambayoyin Masu Nuna

Shi beginners za su iya Zazzagewar Jujjuyawar Cikin Gida kafada?

Ee, mafari na iya yin motsa jiki na Juyawar Ciki na Wurin zama. Wannan motsa jiki yana da sauƙin sauƙi kuma baya buƙatar nauyi mai nauyi. Yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan kiyaye tsari mai kyau. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauka a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da sassauci ya inganta. Koyaushe tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin motsa jiki daidai.

Me ya sa ya wuce ga Zazzagewar Jujjuyawar Cikin Gida kafada?

• Wani bambance-bambancen shine jujjuyawar cikin gida ta kafada ta Kwance, inda ake yin motsa jiki yayin kwance a gefenka akan shimfidar wuri.
• Juyin Juriya na 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 Ƙarfafa ya ƙunshi amfani da bandeji mai juriya da aka kafa a tsayin kugu, yana ba da juriya mai daidaitacce yayin motsa jiki.
• Juyawar Jiki na Gida na Dumbbell wani bambanci ne inda ake amfani da dumbbell maimakon injin kebul, yana ba da nau'in juriya daban-daban.
• Aƙarshe, da subline na cikin gidaje daga cikin ciki inda aka yi aikin a kan layi mai laushi, canza kusurwa da kuma maƙasudin sassa na kafada.

Me suna da abin da ya sanya ɗaukehawa ga Zazzagewar Jujjuyawar Cikin Gida kafada?

• A labaru na baya: Wadannan masu da hankali kan deltors, wanda ke ba da daidaitaccen ci gaban tsokoki na kafada, wanda ya dace da motsi na cikin gida a lokacin juyawa.
• Fuskar Fuskar: Fuska tana jan aiki akan deltoids na baya da tsokar baya na sama, wanda ya dace da Juyawar Ciki na Gida ta kafada ta hanyar tabbatar da daidaitaccen ci gaba na ɗaurin kafada da hana rashin daidaituwa wanda zai iya haifar da rauni.