Ƙwaƙwalwar ƙira ta gefe

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Deltoid Lateral
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Serratus Anterior

Sakonni ga Ƙwaƙwalwar ƙira ta gefe

The Band Lateral Raise wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga kafadu, musamman deltoids, yana taimakawa haɓaka sautin tsoka, matsayi, da ƙarfin babba na gaba ɗaya. Wannan wasan motsa jiki mai ƙarancin tasiri ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa 'yan wasa masu ci gaba, kamar yadda za'a iya daidaita juriya cikin sauƙi. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin kafada, ƙara ma'anar tsoka, da haɓaka aikin su don ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar ƙira ta gefe

• Tare da ɗan lanƙwasa kaɗan a cikin gwiwar hannu, ɗaga hannuwanku zuwa gefe har sai sun kasance a tsayin kafada, tabbatar da kiyaye wuyan hannu.
• Dakata a saman motsi na daƙiƙa, jin tashin hankali a cikin tsokoki na kafada.
• Sannu a hankali runtse hannuwanku zuwa gaɓar ɗinku, kiyaye ikon bandeji a kowane lokaci.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye ainihin ku kuma a tsaye jikin ku a duk lokacin motsi.

Lajin Don yi Ƙwaƙwalwar ƙira ta gefe

• Sarrafa motsin ku: Lokacin yin ɗagawa ta gefe, yana da mahimmanci don sarrafa motsi duka a kan hanyar sama da ƙasa. Ka guje wa firgita ko yin amfani da ƙarfi don ɗaga bandeji, saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Ka Tsaya Hannunka Madaidaici: Ya kamata Hannunka su kasance madaidaiciya ko ɗan lanƙwasa a gwiwar hannu lokacin da kake ɗaga bandeji. Ɗagawa tare da lanƙwasa gwiwar hannu na iya sanya damuwa mara kyau akan haɗin gwiwar ku kuma baya kaiwa ga tsokoki na kafada yadda ya kamata.
• Guji Yin Amfani da Nauyi da Ya wuce kima: Kuskure ɗaya na yau da kullun shine amfani da band ɗin da ya yi nauyi, yana tunanin cewa zai haifar da sakamako mai sauri. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Zai fi kyau a yi amfani da bandeji mai sauƙi da yin motsa jiki daidai.
• Ci gaba da Ayyukan Motsi

Ƙwaƙwalwar ƙira ta gefe Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwaƙwalwar ƙira ta gefe?

Ee, mafari za su iya yin motsa jiki na motsa jiki na gefe. Yana da babban motsa jiki don ƙarfafa kafadu, musamman deltoids. Koyaya, yana da mahimmanci ga masu farawa su fara da ƙungiyar juriya mai haske kuma su mai da hankali kan sigar da ta dace don guje wa rauni. Yayin da suke ƙarfafa ƙarfi da sanin aikin motsa jiki, za su iya ƙara ƙarfin juriya a hankali. Idan an sami wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan, kuma mai yuwuwa neman shawara daga ƙwararrun ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙwaƙwalwar ƙira ta gefe?

• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙadda ) ya ƙunshi ya ƙunshi yin motsa jiki daga wurin zama, wanda zai iya taimakawa wajen ware tsokoki na kafada da kyau.
• A gefe guda takaddama na dagewa shine bambancin inda ka yi motsa jiki daya hannu a lokaci guda, yana ba da tabbacin hankali kan kowane kafada.
• Kungiyar ta kasance tare da squat tare da squat tare da squat, samar da cikakken motsa jiki.
• Alternating Band Lateral Raise shine bambancin inda zaku ɗaga hannu ɗaya a lokaci ɗaya, musanya tsakanin dama da hagu, wanda zai iya taimakawa inganta daidaito da daidaitawa.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar ƙira ta gefe?

• Ayyukan latsa sama da sama kuma suna haɓaka haɓakar bandeji a gefe yayin da suke aiki ba kawai deltoids na gefe ba amma kuma suna shiga deltoids na gaba da triceps, suna ba da cikakkiyar motsa jiki na sama da haɓaka aikin gabaɗayan kafada.
• Layukan madaidaici wani babban abin cikawa ne ga ɗagawa na gefe na Band, yayin da suke niyya duka biyun na gefe da na baya, suna taimakawa wajen tabbatar da daidaiton ci gaban kafaɗa da haɓaka matsayi da motsin kafada.