DUMBBELL FRONT RAISE
Ware tsokar deltoid na gaba don tabbataccen kamanni mai girma uku
Rike dumbbell a hannaye biyu kuma sanya shi a gaban cinyoyin ku. Tsaya kai tsaye tare da faɗin ƙafafu da nisan kafada da jigon ku. Ɗaga dumbbells gaba zuwa matakin ido tare da gwiwar gwiwar ku sosai dan lankwasa. Bayan jin ƙanƙantar tsokar deltoid na gaba a saman, a hankali
- Tsokoki na farko
- Gaban Deltoid
- Tsokoki na ƙari
- Lateral Deltoid · Babban Trapezius
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Flexion kafada
Zan iya amfani da barbell?
Ee, ɗaga gaban barbell na iya ɗaukar nauyi fiye da dumbbells.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Matsayi mai shirye
Rike dumbbell kuma sanya shi a gaban cinyoyin ku. Fadada ƙirjin ku kuma daidaita kafadar ku.
- 2
Ci gaba
Tare da gwiwar hannu kaɗan, ɗaga dumbbells a gaban jikin ku zuwa matakin ido.
- 3
Ƙungilar Vertex
Dakata a mafi girman matsayi, jin ƙarfin ƙarfafa tsokoki na gaba na deltoid.
- 4
A hankali
Sannu a hankali rage dumbbells zuwa gaban cinyoyin ku, tsayayya da nauyi.
GRIP VARIATIONS
Canje-canje a cikin ƙarfafawa dangane da riko
'Riki mai tsaka tsaki', inda dabino ke fuskantar juna, yana sanya ƙarancin damuwa a kan haɗin gwiwar kafada kuma ya fi dacewa don maida hankali.
'Rikon da aka wuce gona da iri', tare da dabino suna fuskantar bene, na iya shigar da ɓangarorin gaba da ƙari kaɗan.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Dumbbell 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 Dumbbell 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
Amfani da koma bayan jiki
- Abin da kake gani
- Wani motsi ne wanda babban jiki ke girgiza baya da gaba kuma yana tasowa kamar yana jefa nauyi.
- Dalili mai yiwuwa
- Nauyin yana da nauyi da yawa da za a iya ɗauka ta gaban deltoids kawai.
- Yadda ake gyarawa
- Rage nauyi kuma yi tare da baya a bango, ko kulle a cikin babban cibiya.
Yawan shiga cikin tsokar trapezius
- Abin da kake gani
- Wani abin al'ajabi wanda aka soke kafadu kuma an ja shi zuwa kunnuwa yayin ɗaga dumbbells.
- Dalili mai yiwuwa
- Rashin isasshen ƙarfi don rage kafada (ɓacin rai na scapula).
- Yadda ake gyarawa
- Danna kafaɗun ku tare da jin nisantar su daga kunnuwanku kuma matsar da hannun ku kawai gaba.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Madadin Ƙarfafa Gaba
Yi hannu ɗaya a madadin don ƙara maida hankali da ƙarfafa jikin ku.
Ƙaddamar da Dumbbell na gaba
An yi kwance akan benci mai karkata, yana ba da cikakken kewayon motsi.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Tadawa gaba shine motsa jiki wanda ya kammala layin gaba na kafadu. An ba da shawarar yin aiki bayan danna kafada.
Mitar
1 ~ 2 sau
Yayin motsa jiki (latsa), ana amfani da tsokoki na gaba da yawa.
girma
3 saiti, 12 ~ 15
Mayar da hankali kan warewa da yin famfo gaban delts maimakon nauyi masu nauyi.
- Lokacin rage dumbbells, tsaya kafin su taɓa cinyoyin ku kuma kula da tashin hankali.
- Rike wuyan hannu tsaka tsaki kuma kar a tanƙwara.
- Duba gaba kuma ja cikin haƙar ku.
Tambayoyin da ake yawan yi
Shin ina bukatan mika hannuna gaba daya?
Cikakkun mikawa da kulle gwiwar gwiwar hannu na iya sanya damuwa a kan haɗin gwiwa. Yana da lafiya don kula da ɗan ɗan lanƙwasa.
