CABLE FRONT RAISE
Ɗauki tsokar deltoid na gaba ta hanyar juriya na kebul na akai-akai
Saita juzu'in injin kebul zuwa matsayi mafi ƙasƙanci kuma ka riƙe sandar da hannu ɗaya da hannaye biyu. Tsaya tare da baya zuwa na'ura kuma bari kebul ɗin ya wuce tsakanin ƙafafunku. Tare da gwiwar gwiwar ku da ɗan lanƙwasa, ɗaga hannuwanku gaba zuwa matakin ido. A saman, ji raguwar tsokoki deltoid na gaba kuma komawa cikin kebul.
- Tsokoki na farko
- Gaban Deltoid
- Tsokoki na ƙari
- Lateral Deltoid · Babban Trapezius
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Flexion kafada
Shin igiyoyi sun fi dumbbells kyau?
Kebul na samar da ci gaba da tashin hankali, don haka kiyaye elasticity na tsokoki.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saitin igiyoyi da matsayi
Daidaita juzu'i a ƙasa kuma ka riƙe hannun. Tsaya tare da baya ga na'ura kuma ɗauki mataki gaba don tayar da kebul ɗin.
- 2
Ci gaba
Tsayawa gwiwar gwiwar ku a kulle, ɗaga hannuwanku a gaban jikin ku zuwa matakin ido. Yi amfani da ƙarfin gaban deltoids.
- 3
Ƙungilar Vertex
A dakata a taƙaice a wurin mafi girman ƙanƙancewa, jin ƙarar deltoid na gaba.
- 4
Juriya da saukowa
Kula da tashin hankali na USB gabaɗaya kuma sannu a hankali komawa wurin farawa. Yi hankali kada ku taɓa nauyi.
CONSTANT TENSION
Juriya na dindindin a cikin kewayon aiki
Dumbbell Front Tasowa: A farkon motsi, kebul na nauyi yana ba da tashin hankali akai-akai daga farko zuwa ƙarshe.
Wannan tashin hankali na yau da kullum yana hana tsoka daga hutawa ko da a ƙananan ƙarshen tsokar deltoid na baya, yana haifar da sakamako mai girma.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Cable Front Raise mai maimaitawa
Motsi mai amfani yana ƙarewa kafin jikin jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe deltoid na baya yana samar da motsi yayin da deltoid na gefe · trapezius na sama yana goyan bayan daidaitawa ɗaya daga maimaitawar farko zuwa na ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaba da Cable Front Tashe kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Girgizawar babban jiki
- Abin da kake gani
- Motsi wanda jiki ke girgiza baya da gaba don ɗaga nauyi.
- Dalili mai yiwuwa
- Yayi nauyi sosai ko rashin kwanciyar hankali.
- Yadda ake gyarawa
- Rage nauyi kuma ƙarfafa ainihin ku don daidaita jikin ku.
Sauke
- Abin da kake gani
- Wani al'amari wanda kafada ta tashi zuwa kunne yayin ɗaga hannu.
- Dalili mai yiwuwa
- Sakamakon sakamako na tsokar trapezius na sama.
- Yadda ake gyarawa
- Ci gaba da danna kafadu kuma ku ɗaga kawai tare da ƙarfin deltoids na gaba.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Igiya Cable Gaban Tasowa
Tsabtace riko ta amfani da igiya
Kebul na Hannu ɗaya na gaba
Yi da hannu ɗaya a lokaci guda don ƙarin daidai jin kuzarin kowace kafada kuma kawar da rashin daidaituwa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Cable gaban yana da mahimmanci don kiyaye ma'anar delt na gaba a daidaitaccen taki.
Mitar
1 ~ 2 sau
Yi amfani da azaman motsa jiki na keɓewa a ƙarshen motsa jiki na kafada.
girma
3 ~ 4 saiti, sau 15 ~ 20
Yi amfani da halaye na kebul kuma ƙara yawan damuwa na rayuwa akan tsokoki tare da maimaitawa mai yawa.
- Kada ku daidaita gwiwar gwiwarku sosai, amma ku ɗan lanƙwasa su.
- Yi hankali kada ku sassauta tashin hankali na USB a duk lokacin aiki.
- Fitar da numfashi lokacin hawan sama da shakar lokacin da ke ƙasa.
Tambayoyin da ake yawan yi
Yaya tsayi zan ɗaga hannuna?
Kawai ɗaga shi zuwa matakin ido ko daidai da kafada.
