Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa Matsi

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Sternal Head, Triceps Brachii

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa Matsi

The Landmine Kneeling Squeeze Press motsa jiki ne mai ƙarfi wanda ke kaiwa ga ƙirji, kafadu, da tsokoki na tsakiya, yana mai da shi cikakkiyar motsa jiki na sama. Yana da manufa don duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake haɓaka ma'aunin tsoka, haɓaka kwanciyar hankali, da haɓaka ƙarfin aiki. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, inganta yanayin jiki, da ƙara iri-iri ga ayyukan motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa Matsi

• Ku durƙusa a kan gwiwoyi biyu kamar tsayin hannu daga barbell, tare da ƙararrawa kai tsaye a gaban ku.
• Da hannaye biyu, ka riƙe ƙarshen barbell a matakin ƙirji, kiyaye hannayenka kusa da gwiwar hannu.
• Tura ƙwanƙwasa kai tsaye a gabanka, cike da mika hannunka yayin da kake matse tsokar ƙirjinka.
• A hankali dawo da barbell ɗin zuwa kirjin ku, tare da kiyaye matsi a cikin tsokar ƙirjin ku, kuma ku maimaita yawan maimaitawa.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa Matsi

• Madaidaicin Matsayi: Ku durƙusa ƙasa kamar tsawon hannu daga ƙwanƙwasa kuma riƙe shi a matakin ƙirji. Ya kamata gwiwoyinku su kasance kusa da nisa-kwatanci, kuma ya kamata a sanya yatsun kafa a ƙarƙashin. Wannan matsayi zai ba ku tushe mai tsayayye kuma ya taimake ku kula da daidaituwa yayin motsa jiki.
• Shiga Mahimmancin ku: Kuskure na gama gari baya shiga ainihin lokacin motsa jiki. Kafin ka fara latsawa, tabbatar da ƙara maƙarƙashiya. Wannan zai taimaka kare ƙananan baya da kuma inganta tasirin motsa jiki.
• Motsi Mai Sarrafa: Lokacin yin latsa matsi, tura barbell gaba yayin da kake matse tsokar ƙirjinka. Tabbatar yin haka a cikin tsari mai sarrafawa, guje wa duk wani motsi mara kyau wanda zai iya haifar da rauni.

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa Matsi Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa Matsi?

Ee, masu farawa za su iya yin motsa jiki 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 Ƙasa, amma yana da muhimmanci a fara da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya jagorance ku ta hanyar motsi da farko. Wannan motsa jiki yana kai hari ga kirji, kafadu, da triceps, amma kuma yana shiga jiki da ƙananan jiki, yana mai da shi cikakkiyar motsa jiki. Kamar yadda yake tare da kowane motsa jiki, masu farawa yakamata su fara sannu a hankali kuma su ƙara ƙarfi da nauyi yayin da ƙarfin su da jimiri ya inganta.

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

• Matsi Rabin 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa: Maimakon zama cikakke a kan gwiwoyi, an dasa ƙafa ɗaya a ƙasa, yana haifar da wani kusurwa na daban da kalubale ga jiki na sama.
• 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 Ƙasa: Ana yin wannan sigar da hannu ɗaya a lokaci guda, yana mai da hankali kan ƙarfi da daidaito.
• Landminine durƙusa latsa tare da jingina band: Za'a iya kara ban da jingina ga baralliyar don ƙarin kalubale, samar da tashin hankali akai-akai, samar da tashin hankali akai-akai, samar da tashin hankali akai-akai, samar da tashin hankali akai-akai a cikin wannan yunkuri.
• 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 Ƙira: Ƙara juyi a saman latsawa yana haɗar da ma'auni kuma yana ƙara kayan aiki mai dacewa a cikin motsa jiki.

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

• Cable Crossover: Wannan motsa jiki kuma yana kaiwa tsokar ƙirji, amma yana mai da hankali musamman ga ɓangaren ɓangaren pectorals, yana ba da cikakkiyar motsa jiki lokacin da aka haɗa shi da Landmine Kneeling Squeeze Press, wanda da farko ke kaiwa kirjin ciki.
• Tricep Dips: Wannan motsa jiki ya cika Landmine Kneeling Squeeze Press ta hanyar niyya triceps, ƙungiyar tsoka ta biyu da ake amfani da ita a cikin latsawa. Wannan yana taimakawa wajen tabbatar da daidaiton ci gaba kuma zai iya inganta aikin gaba ɗaya a cikin aikin jarida.