Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Deltoid Lateral
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Deltoid Posterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa wanda ya fi dacewa da kafadu, yayin da kuma ya haɗa da ainihin da kuma inganta kwanciyar hankali. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da ƙarfin mutum da sassauci. Mutane za su so su haɗa Landmine Lateral Raises a cikin ayyukansu don inganta ƙarfin kafada, inganta ingantaccen matsayi, da ƙara ƙarfin aiki don ayyukan yau da kullun ko wasanni.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

• Tsaya daidai da kararrawa, ƙafafu kafada-faɗin kafada, kuma karkata kaɗan a gwiwoyi. Ɗauki ƙarshen kararrawa da hannun dama, ajiye hannunka cikakke kuma tafin hannunka yana fuskantar ƙasa.
• Tsaya bayanka madaidaiciya kuma zuciyarka tana aiki yayin da kake ɗaga barbell a gefe har sai hannunka ya yi daidai da ƙasa. Ya kamata motsi ya fito daga haɗin gwiwa na kafada, ba tsokoki na hannu ba.
• Riƙe wannan matsayi na daƙiƙa ɗaya, sannan sannu a hankali rage barbell baya zuwa wurin farawa.
• Maimaita motsa jiki a gefen hagu kuma ku ci gaba da canza bangarorin don adadin da ake so na maimaitawa.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

• **Motsi mai sarrafawa**: Motsin hankali da sarrafawa suna da mahimmanci ga wannan darasi. Yayin da kake ɗaga sandar, tabbatar da yin hakan a cikin santsi, sarrafawa. Ka guji motsi ko motsi mai sauri, wanda zai haifar da rauni.
• **A guji wuce gona da iri**: Kuskure na yau da kullun shine ɗaga sandar sama da tsayi, wanda zai iya sanya damuwa mai yawa akan kafada. Yi ƙoƙarin ɗaga sandar har sai hannunka ya yi daidai da ƙasa, yana samar da kusurwa 90-digiri a gwiwar hannu.
• ** Shiga Core **: Yayin da mai mayar da hankali daga cikin ƙasa na ƙasa yana kan kafadu, kar ku manta da yin tsintsayenku. Wannan zai taimaka wajen kiyaye kwanciyar hankali da daidaito yayin motsa jiki

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa?

Ee, masu farawa za su iya yin motsa jiki na Landmine Lateral Raise. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don guje wa rauni da tabbatar da tsari mai kyau. Hakanan ana ba da shawarar neman jagora daga ƙwararrun ƙwararrun motsa jiki ko mai horar da su wanda zai iya ba da umarni na keɓaɓɓu da ra'ayi. Kamar kowane sabon motsa jiki, masu farawa yakamata su ci gaba a hankali kuma su saurari alamun jikinsu.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa?

• Landminine gabanta tayar da wani bambance-bambancen wuri inda mai nisan da zai dauke nauyin gefen, ka dauke shi a gaban jikinka, wanda aka yi niyya ga deltoids na gaba.
• The Landmine Squat zuwa Latsa yana haɗa squat tare da haɓakawa ta gefe, yana aiki duka ƙananan jikinka da na sama a lokaci guda.
• Tsabtace nawa da Latsa shine mafi girman ci gaba, yana haɗa abubuwa na ɗaga ƙarfi cikin daidaitaccen haɓakar gefe.
• Wurin Latsa na Tsaye na Tsaye shine mafi sauƙi, inda kake danna nauyi kai tsaye, mai da hankali kan kafada da tsokoki na tricep.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa?

• Latsa Sama: Wannan darasi kuma yana yin hari ga tsokoki na kafada, musamman deltoids na gaba, yana samar da daidaiton motsa jiki lokacin da aka haɗa su da Landmine Lateral Raise, wanda da farko ya fi mai da hankali kan deltoids na gefe da na baya.
• Bent-Over Reverse Fly: Wannan motsa jiki yana hari ga deltoids na baya da tsokoki na baya na baya, yana haɓaka Landmine Lateral Raise ta hanyar aiki akan tsokoki wanda wannan aikin bazai cika cikawa ba, don haka tabbatar da daidaiton motsa jiki na kafada.