DUMBBELL KICKBACK
Dumbbell kickback shine mafi kyawun cikakken aikin motsa jiki wanda ke haɓaka kololuwar ƙarancin triceps ta amfani da juriya na nauyi.
Dumbbell kickback shine keɓewar motsa jiki wanda ke ƙarfafa triceps ta hanyar lanƙwasa na sama, gyara gwiwar hannu, da kuma mika hannun baya. In particular, the triceps muscle contracts most strongly when the arm is fully extended, making it very effective in bringing out the definition and detail on the back of the arm. Maimakon sarrafa nauyi mai nauyi, yana da mahimmanci a ji daidaitaccen matsayi da raguwa tare da ma'aunin nauyi, kuma ana ba da shawarar yin amfani da benci don kiyaye kwanciyar hankali na sama.
- Tsokoki na farko
- Triceps (kai na gefe, kai na tsakiya)
- Tsokoki na ƙari
- Kafada Rear
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- tsawo na gwiwar hannu
Shin yana da kyau a yi amfani da nauyi mai nauyi?
A'a, kickback yana da wuyar gaske don ɗaukar nauyi mai girma. Yana da matukar fa'ida a ji daidai ƙanƙancewa tare da nauyi mai sauƙi.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Rage jikin ku na sama don shirya
Sanya hannu ɗaya da gwiwa akan benci, ko lanƙwasa a kugu ta yadda jikinka na sama ya yi daidai da ƙasa. Rike dumbbell a hannun kishiyar ku.
- 2
Gyaran gwiwar hannu da matsayi
Sanya gwiwar hannu da ke riƙe da dumbbell a gefen ku kuma ɗaga shi don ya yi daidai da ƙasa. Ya kamata magincinku su kasance a tsaye a duk lokacin motsi.
- 3
Maida hannu baya (janyewa)
Exhale kuma daidaita hannayenku baya tare da gwiwar gwiwar ku azaman axis. Mayar da hankali kan jin an matse triceps ɗinku cikakke.
- 4
Komawa a hankali (hutawa)
Inhale kuma a hankali komawa zuwa wurin farawa, sarrafa nauyin dumbbells. Yi hankali kada ku bar gwiwar gwiwarku su faɗi ƙasa.
KICKBACK PEAK CONTRACTION
Ƙarfin Ƙarfafawa na Apex
Maɓallin dumbbell kickback shine 'ƙanƙarar kololuwa', wanda ke tsayawa na daƙiƙa 1 zuwa 2 lokacin da hannu ya cika. Ana yin kwangilar triceps mafi girma yayin da kuke mika hannayenku baya, suna tsayayya da ƙarfin nauyi yana jan dumbbells ƙasa. A wannan lokacin, idan kun jujjuya wuyan hannu kaɗan a waje (juyawa na waje), zaku iya ba da ƙarfi mai ƙarfi ga saman saman triceps.
Kuskure na gama gari shine amfani da koma baya tare da karkatar da gwiwar hannu sama da ƙasa. Ya kamata a gyara gwiwar gwiwar ku kamar ana waldasu a gefenku, kuma kawai hannun ku (ƙananan hannu) ya kamata ya motsa cikin siffar fanka. Idan nauyin ya yi nauyi sosai, ba zai yiwu ba don daidaita gwiwar gwiwar ku, don haka tabbatar da zaɓar nauyin da zai ba ku damar sarrafa motsin tsoka.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Dumbbell Kickback mai maimaitawa
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike triceps (kai na gefe, kai na tsakiya) yana samar da motsi yayin da kafada ta baya tana 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 Kickback kawai bayan kowane maimaitawa ya bi hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Jigon gwiwar hannu
- Abin da kake gani
- Wani al'amari wanda gwiwar hannu ke gangarowa zuwa kasa lokacin da aka mika hannu.
- Dalili mai yiwuwa
- Rashin ƙarfin triceps ko laxity na tsokoki na kafada na baya.
- Yadda ake gyarawa
- Yi motsi yayin kiyaye jin daɗin ɗaga gwiwar gwiwar ku sama a bayan bayanku.
Kunna recoil (swing)
- Abin da kake gani
- Motsi na jujjuya dumbbell baya da gaba kamar ana jujjuya pendulum.
- Dalili mai yiwuwa
- An mayar da hankali kan saurin sauye-sauye.
- Yadda ake gyarawa
- Lokacin da kuke saukowa, daidaita kusurwar gwiwar hannu don kada ya wuce digiri 90 don kawar da kowane yanki na tashin hankali.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Cable Kickback
Yana amfani da kebul don kula da juriya akai-akai a duk tsawon aikin.
Dukansu dumbbell kickback
Riƙe dumbbells a hannaye biyu kuma yi aiki lokaci guda don rage lokaci da haɓaka haɗin kai.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Dumbbell kickbacks ainihin motsa jiki ne wanda ke ƙara ma'anar triceps. Kar a manta a dakata a wurin naƙuda.
Mitar
2-3 sau a mako
An ba da shawarar azaman motsa jiki na ƙarshe a cikin aikin motsa jiki na triceps.
girma
saiti 3, sau 12 zuwa 15
Wannan motsa jiki ne na keɓewa, don haka yi amfani da maimaitawa mai yawa don ƙara yawan jin famfo.
- Matsar da dumbbells sosai don guje wa lanƙwasa wuyan hannu.
- Tsare wuyan ku tsaka tsaki ta hanyar kallon ƙasa kadan a gaban ku.
- Numfashi lokacin da kuka mika hannuwanku kuma ku shaka lokacin da kuka lanƙwasa su.
Tambayoyin da ake yawan yi
Yaya nisa zan mika hannuna?
Ana samun mafi girman ƙanƙancewa ta hanyar tsawaita hannuwanku gabaɗaya har sai sun yi layi ɗaya zuwa ƙasa ko kaɗan kaɗan.
