DUMBBELL ARNOLD SWING
Motsa jiki wanda ke motsa dukkan tsokoki na kafada don haɓaka tasirin famfo da ƙirƙirar tasiri mai girma uku akan kafada.
Tsaye tsaye, riƙe da dumbbell haske a hannaye biyu. Juya dumbbells a gaban jikin ku don ɗaga su, sannan a dabi'ance ku juya su zuwa tarnaƙi yayin da kuke saukar da su. Yana motsawa cikin rhythmically, smoothly yana haɗa hanyoyin gaba da na gefe. Matse zuciyar ku don rage girgizar jiki da kuma amfani da elasticity na tsokar kafada.
- Tsokoki na farko
- Anterior Deltoid · Lateral Deltoid
- Tsokoki na ƙari
- Rear Deltoid · Babban Trapezius · Core
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Canjin kafada mai ƙarfi da Sace
Shin yana da kyau fiye da haɓakawa na yau da kullun?
Ba mafi kyau ba, amma manufa daban-daban. Ƙwararru na yau da kullum yana da kyau don ainihin keɓewa, kuma Arnold swing yana da kyau don ƙarfafawa mai ƙarfi da yin famfo.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Matsayi mai shirye
Rike dumbbell mai haske kuma tsaya a hankali. Kunna gwiwoyinku dan kadan don tabbatar da kwanciyar hankali na ƙasa.
- 2
Gaban Swing
Juyawa da ɗaga dumbbells a gaban jikin ku zuwa matakin ido. Yi amfani da ƙarfin gaban deltoids.
- 3
Lateral Swing
Rage dumbbells kuma nan da nan ɗaga su zuwa ɓangarorin biyu ta amfani da billa. Nuna deltoids na gefe.
- 4
Maimaituwar kari
Yana haɗa motsi gaba da gefe ba tare da tsayawa ba kuma yana maimaita su a kan lokaci akai-akai.
DYNAMIC TENSION
Yi amfani da elasticity, ba koma baya ba
Arnold Swing ya ƙunshi ƙarin motsi masu ƙarfi fiye da haɓakawa na yau da kullun. A wannan lokacin, maimakon kawai jifa nauyi, kuna buƙatar amfani da ''elasticity'' wanda ke saurin canzawa tsakanin ƙaƙƙarfan ƙanƙancewar tsoka.
Wannan hanyar tana sanya babban nauyin rayuwa a kan tsokoki na kafada, yana inganta hawan jini na tsoka, kuma yana da tasiri musamman wajen warware iyakokin da ke tsakanin gaba da bangarorin kafada da kuma cika yawan girma. Nauyin da za a iya sarrafawa maimakon nauyin nauyi mara dalili yana da mahimmanci.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Dumbbell Arnold Swing mai maimaitawa
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Ci gaba da deltoid na gaba · deltoid na gefe yana samar da motsi yayin da deltoid na baya · trapezius na sama · tsakiya 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 Dumbbell Arnold Swing kawai bayan kowane maimaitawa ya bi hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Mayar da baya da yawa
- Abin da kake gani
- Motsi wanda aka karkatar da kugu a baya da gaba sosai don ɗaga nauyi.
- Dalili mai yiwuwa
- Tashin hankali ko nauyi mai yawa.
- Yadda ake gyarawa
- Ƙarfafa tsokoki na ciki don daidaita kashin baya, kuma mayar da hankali kawai akan motsin haɗin gwiwar kafada.
Gaba
- Abin da kake gani
- Yanayin da kafadu ke tashi zuwa kunnuwa kuma ana amfani da tsokoki na trapezius lokacin yin lilo.
- Dalili mai yiwuwa
- Rashin ƙarfi don rage kafada.
- Yadda ake gyarawa
- Matsa kafadun ku ƙasa kuma ku gyara su, sannan kuyi kamar kuna jefar da hannunku.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Arm Arnold Swing Daya
Yi hannu ɗaya lokaci guda don ƙara mayar da hankali da gina babban kwanciyar hankali.
Arnold Swing zaune
Anyi zaune akan benci, yana kawar da shigar ƙananan jiki gaba ɗaya da ware kafadu.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Arnold Swing wani makami ne na sirri wanda ke fitar da sakamako mai girma uku na kafadu. Yana da mahimmanci don samun madaidaicin kari.
Mitar
2-3 sau a mako
Sanya a tsakiya ko ƙarshen aikin kafada don samun famfo.
girma
3 ~ 4 saiti, sau 15 ~ 25
Manufar ita ce gaba ɗaya gajiyar tsokoki na kafada ta babban maimaitawa.
- Riƙe riko mai ƙarfi don kada ku rasa nauyi.
- Rike gwiwar gwiwar ku sun ɗan lanƙwasa cikin motsi.
- Fuskantar kallon ku kai tsaye gaba da kiyaye numfashin ku.
Tambayoyin da ake yawan yi
Menene nauyi ya dace?
Ina ba da shawarar farawa da ɗan ƙaramin nauyi fiye da yadda kuke yi don ɗagawa a gefe.
