Ƙarƙashin Jirgin Sama

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head

Sakonni ga Ƙarƙashin Jirgin Sama

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafawa da farko yana niyya ga ƙananan tsokoki na ƙirji, yana taimakawa wajen haɓaka ƙirjin ƙirjin da aka sassaka. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba, suna ba da bambance-bambance don dacewa da matakan dacewa daban-daban. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullun don inganta ma'anar tsoka, haɓaka ƙarfin ƙirji gabaɗaya, da haɓaka kyawun jikinsu na sama.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Jirgin Sama

• Tare da ɗan lanƙwasa kaɗan a gwiwar hannu, ɗaga hannuwanku kamar kuna rungumar babban bishiya, ma'aunin nauyi ya kamata ya haɗu a saman saman ƙirjin ku.
• Rage ma'aunin nauyi zuwa ɓangarorin ku a hankali, tabbatar da cewa kuna riƙe ɗan lanƙwasa ɗaya a cikin gwiwar hannu don guje wa damuwa.
• Maimaita wannan motsi don adadin maimaitawar da kuke so.
• Koyaushe ku tuna da numfashi yayin da kuke ɗaga ma'aunin nauyi da numfashi yayin da kuke rage su baya.

Lajin Don yi Ƙarƙashin Jirgin Sama

• Form Da Ya Kamata: Kwanta a kan benci tare da dumbbell a kowane hannu. Mika hannuwanku sama da ƙirjin ku tare da ɗan lanƙwasa a gwiwar hannu. Tsaya ƙafafu a ƙasa don kwanciyar hankali. Kuskure na yau da kullun shine kulle gwiwar hannu, wanda zai haifar da rauni; ci gaba da ɗan lanƙwasa don kiyaye tashin hankali akan tsokar ƙirjin ku.
• Motsi Mai Sarrafa: Rage ma'aunin nauyi a cikin baka mai faɗi har sai kun ji shimfiɗa a cikin ƙirjin ku. Ya kamata a saukar da ma'aunin nauyi zuwa kusan matakin kirjin ku, ba kafadunku ba. Ka guji barin ma'aunin nauyi ya ja hannunka da baya sosai saboda hakan na iya raunana kafadu. Sannan, yi amfani da tsokar ƙirjin ku don juyar da motsi kuma dawo da ma'aunin nauyi zuwa ga

Ƙarƙashin Jirgin Sama Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Jirgin Sama?

Ee, masu farawa zasu iya yin motsa jiki na raguwa, amma yana da mahimmanci don farawa da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai tabo ko ƙwararrun mai horarwa, musamman ga masu farawa, don tabbatar da an yi aikin daidai. Wannan motsa jiki da farko yana kaiwa ƙananan tsokoki na kirji. Yana da mahimmanci a tuna cewa matakin lafiyar kowa ya bambanta, don haka abin da ke aiki ga mutum ɗaya bazai yi wa wani aiki ba. Koyaushe sauraron jikin ku da ci gaba a cikin takun ku.

Me ya sa ya wuce ga Ƙarƙashin Jirgin Sama?

• Cable Decline Fly: Wannan sigar tana amfani da na'urar kebul, wanda ke ba da tashin hankali akai-akai a cikin duka motsi, haɓaka haɗin tsoka.
• Resistance Band Decline Fly: Wannan bambancin yana amfani da maƙallan juriya, waɗanda za a iya daidaita su don dacewa da matakin ƙarfin ku kuma ana iya amfani da su a ko'ina, yana mai da shi babban zaɓi don motsa jiki na gida.
• Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu Guda ɗaya: Wannan bambancin ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen ganowa da gyara duk wani rashin daidaituwa na tsoka.
• Ana amfani da kwanciyar hankali na kwanciyar hankali: A wannan sigar, ana amfani da ball maiuwar kwanciyar hankali a maimakon bencles, wanda ke inganta ƙarfin hali da kwanciyar hankali yayin yin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Jirgin Sama?

• Flat Bench Dumbbell Press wani motsa jiki ne na kari saboda yana kai hari ga yankin kirji na tsakiya, yana tabbatar da ingantaccen aikin motsa jiki lokacin da aka haɗe shi tare da mayar da hankali kan ƙirji na Rage Fly.
• Dumbbell Pullover yana cike da raguwar Fly ta hanyar yin niyya ga ƙirji da tsokoki na baya, inganta ma'auni na tsoka da kuma hana haɓakar tsokoki na ƙirji wanda zai iya haifar da mummunan matsayi.