CABLE LATERAL RAISE
Keɓewar motsa jiki wanda ke ware tsokoki deltoid na gefe kuma yana haɓaka girman girman kafadu uku ta hanyar ci gaba da juriya na kebul.
Saita juzu'in injin kebul zuwa matsayi mafi ƙasƙanci kuma ka riƙe hannun da hannu ɗaya. Tsaya kusa da injin kuma tallafa wa kanku ta hanyar riƙe shi da hannun kishiyar ku. Tsayar da jigon ku, ɗaga hannuwanku zuwa ɓangarorin ku. Kuna iya saita yanayin kebul ɗin don wucewa gaba ko bayan jikin ku. Ɗaga shi zuwa tsayin kafada, jin ƙanƙara a saman, kuma sannu a hankali komawa zuwa wurin farawa yayin tallafawa juriya na kebul.
- Tsokoki na farko
- Lateral Deltoid
- Tsokoki na ƙari
- Gaban Deltoid · Babban Trapezius
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Satar kafada
Shin igiyoyi sun fi dumbbells kyau?
Maimakon mutum ya kasance mafi girma, suna haɗa juna. Dumbbells suna da kyau ga nauyi mai nauyi, kuma igiyoyi suna da kyau don tashin hankali akai-akai.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saitin igiyoyi da sakawa
Daidaita juzu'i a ƙasa kuma ka riƙe hannun da hannu ɗaya. Tsaya kusan mataki ɗaya nesa da injin kebul ɗin kuma duba tashin hankali.
- 2
Rage Arm
Tare da gwiwar gwiwar ku da ɗan lanƙwasa, ɗaga hannun a diagonal daga jikin ku.
- 3
Babban Yarjejeniyar
Jin ƙanƙara mai ƙarfi na tsokar deltoid na gefe a wurin da hannu ya zama daidai da bene. Mai da hankali kan ƙarfin jan igiyar.
- 4
Juriya da saukowa
Rike tashin hankali na USB gabaɗaya kuma sannu a hankali ƙasa zuwa wurin farawa. Yi hankali kada ku taɓa tarin nauyin nauyi.
CONSTANT TENSION
Ikon 'ci gaba da juriya' daban da dumbbells
Dumbbell na gefe yana da ƙananan juriya lokacin da makamai ke kusa da jiki (ƙananan ƙarshen), amma igiyoyi suna ba da damuwa mai yawa zuwa deltoids na gefe daga farawa.
Wannan nau'in juriya mai dorewa yana da matukar amfani don haifar da hawan jini ta tsoka ta hanyar ƙara yawan damuwa na rayuwa akan tsokoki, kuma yana da tasiri musamman wajen cika ƙananan ƙarar deltoid na gefe.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Cable Lateral Raise mai maimaitawa
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe deltoid na gefe yana samar da motsi yayin da deltoid na gaba · trapezius na sama yana goyan bayan jeri 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 gaban Cable Lateral Raise kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Ragewar jiki da yawa
- Abin da kake gani
- Motsi wanda babban jiki ke karkatar da shi sosai a kishiyar hanya don ɗaga nauyi.
- Dalili mai yiwuwa
- Ayyukan ramuwa don ɗaga nauyi masu nauyi.
- Yadda ake gyarawa
- Kiyaye jikinka na sama a tsaye ko dan karkata kuma yi amfani da tsokoki na kafada kawai.
Ja da wuyan hannu
- Abin da kake gani
- Wani abin al'ajabi wanda aka lanƙwasa wuyan hannu kuma hannu ya tashi a gaban gwiwar hannu.
- Dalili mai yiwuwa
- Yin amfani da gaban hannu ko ƙarfin wuyan hannu maimakon deltoids na gefe.
- Yadda ake gyarawa
- Ka gyara wuyan hannu kuma ka ɗaga tare da jin cewa gwiwar hannu suna motsawa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Tashin kebul na baya
Yana haɓaka haɓakar sashin eccentric na tsokar deltoid ta gefe ta hanyar gudu da kebul a bayan baya.
Leaning Cable Raise (Jingina)
Ƙara juriya a saman kewayon motsi ta hanyar riƙe na'ura da jingina jikin ku waje.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Kebul na gefe yana ɗaga cikakkiyar aikin kafada. Mayar da hankali kan daidai ɗan lokaci da ci gaba da tashin hankali.
Mitar
2-3 sau a mako
Ana ba da shawarar samun goge bayanan juriya daban-daban a hade tare da motsa jiki na dumbbell.
girma
3 ~ 4 saiti, sau 15 ~ 20
Yi amfani da halayen kebul don haifar da ƙonawa a cikin tsokoki ta hanyar maimaitawa mai yawa.
- Lokacin da kuke saukowa, tabbatar cewa hannayenku ba su yi nisa sosai a cikin jikin ku ba.
- Koyaushe ajiye kafadun ku don rage tasirin trapezius.
- Yi da hannu ɗaya a lokaci ɗaya, don haka kula da ma'auni na hagu da dama.
Tambayoyin da ake yawan yi
Ina ne mafi kyawun wurin kebul?
Matsayi mafi ƙasƙanci (tsawon ƙafar idon ƙafa) na kowa ne, amma kuma ana iya daidaita shi zuwa tsayin gwiwa dangane da abin ƙarfafawa.
