CABLE UPRIGHT ROW
Juyi a tsaye wanda ke gina deltoids na gefe da na sama ta amfani da ci gaba da juriya na kebul don ingantaccen ci gaban kafada
Haɗa madaidaicin mashaya ko EZ-bar zuwa mafi ƙanƙanta na injin kebul. Tsaya tsayi ka riƙe sandar tare da riƙon hannu, ɗan kunkuntar fiye da faɗin kafaɗa. Tsayawa sandar kusa da jikinka, ja shi a tsaye zuwa kirjinka, kai tare da gwiwar hannu. Ya kamata gwiwar gwiwar ku su kasance sama da wuyan hannu a kowane lokaci. Dakata a saman don jin ƙanƙara, sannan a hankali rage sandar baya zuwa wurin farawa ƙarƙashin cikakken iko.
- Tsokoki na farko
- Lateral Deltoid · Babban Trapezius
- Tsokoki na ƙari
- Gaban Deltoid · Biceps Brachii
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Ja a tsaye
Shin ya fi aminci fiye da sigar barbell?
Gabaɗaya, eh. Kebul ɗin yana ba da mafi daidaitacce kuma hanyar gafartawa ga kafada da haɗin gwiwar wuyan hannu.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saita da riko
Sanya jul din a kasa. Rike sandar tare da kama kusa da fadin kafada, dabino suna fuskantar cinyoyinku.
- 2
Ja a tsaye
Jagoranci tare da gwiwar hannu, ja su sama da fadi. Rike sandar ta yi tsalle kusa da gangar jikin ku yayin da yake tashi.
- 3
Ƙunƙarar ƙima
Tsaya lokacin da mashaya ya kai babban kirjinka. Mayar da hankali kan matsi a cikin deltoids na gefe da tarkuna na sama.
- 4
Dawowar sarrafawa
Sannu a hankali rage sandar baya zuwa wurin farawa, tsayayya da jawar kebul don kula da tashin hankali.
CABLE ADVANTAGE
Ci gaba da tashin hankali da ta'aziyya na haɗin gwiwa
Ɗaya daga cikin manyan fa'idodin kebul na madaidaiciyar jeri shine tashin hankali akai-akai da tarin nauyi ke bayarwa. Ba kamar ma'auni na kyauta ba, juriya ba ya raguwa a ƙasa, yana tilasta deltoids su ci gaba da aiki a duk tsawon maimaitawa.
Bugu da ƙari kuma, kebul ɗin yana ba da damar ƙarin ruwa da hanyar halitta don kafadu da wuyan hannu. Idan kun sami madaidaicin mashaya mara dadi, yin amfani da abin da aka makala igiya na iya ba da damar hannayenku su motsa da kansu, ƙara rage yawan damuwa na haɗin gwiwa yayin ƙara yawan motsi a saman ɗagawa.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye layin madaidaiciyar Cable 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 · trapezius na sama yana samar da motsi yayin da deltoid na gaba · biceps brachii 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 gaba da Cable madaidaiciya Layi kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Bar yana nisa
- Abin da kake gani
- Bar yana motsawa gaba daga jiki yayin ja.
- Dalili mai yiwuwa
- Yawan dogaro akan biceps ko rashin kulawa.
- Yadda ake gyarawa
- Mayar da hankali kan ja sandar madaidaiciyar layin tsakiyar ku, kiyaye shi kusa da jikin ku gwargwadon yiwuwa.
Jagoranci tare da wuyan hannu
- Abin da kake gani
- Hannun hannu sun tashi sama sama da gwiwar hannu a saman motsi.
- Dalili mai yiwuwa
- Ƙoƙarin 'ƙara' nauyi sama ta amfani da goshin gaba.
- Yadda ake gyarawa
- Yi tunani game da 'tuki gwiwar gwiwar ku zuwa rufi' kuma bari hannayenku su bi a matsayin ƙugiya.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Igiya Cable Madaidaicin Layi
Yi amfani da igiya don ba da izinin matsayi mai faɗi a sama, yana ƙara keɓantawar deltoid na gefe.
Kebul Mai Hannu Guda Guda Madaidaiciya
Yi motsa jiki hannu ɗaya a lokaci guda don haɓaka mayar da hankali da magance ƙarfin asymmetries.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Layukan madaidaiciyar kebul suna da kyau don ƙara daki-daki zuwa ɓangarorin gefe. Kula da santsi, rhythmic ɗan lokaci a ko'ina.
Yawanci
Sau 1-2 a mako
Haɗa azaman matakin sakandare ko ƙarewa a cikin aikin kafaɗa na yau da kullun.
Ƙarar
3-4 na 12-15 reps
Mayar da hankali kan maimaitawar inganci da tsoka mai zurfi mai ƙonewa.
- Kar a yi amfani da motsi ko 'hip drive' don karkatar da nauyi.
- Riƙe kafaɗun ku cikin baƙin ciki kuma ku guji yin shuru da yawa.
- Yi numfashi a kan hanyar ƙasa, fitar da numfashi yayin da kake ja.
Tambayoyin da ake yawan yi
Shin wannan zai sa wuyana ya yi guntu?
Tarko da aka haɓaka da kyau suna ƙara haɓakar jiki mai ƙarfi, amma riƙo mai faɗi zai iya ƙara ƙarin girmamawa ga deltoids idan kuna son mai da hankali kan faɗin.
