TWO-DUMBBELL PULLOVER
Dumbbell pullover ba game da zurfin zurfi ba ne - game da sarrafa baka na dumbbells da gangar jikin ku tare.
Wannan jagorar ya ƙunshi juzu'in dumbbell biyu da aka nuna a cikin zanga-zangar motsi, an yi kwance a tsayin tsayi akan benci tare da dumbbell ɗaya a kowane hannu. Domin dole ne ku daidaita dumbbells na hagu da dama daban daban, yana buƙatar nauyi mai sauƙi fiye da mafi yawan nau'in dumbbell guda ɗaya da ke riƙe a hannu biyu. Juyawa yana motsa hannaye daga sama zuwa ga jiki kuma ya haɗa da manyan pectoralis da latissimus dorsi tare, amma ba ya ware wata tsoka guda ɗaya. Shaidar EMG ta kai tsaye ta fito ne daga ƙaramin binciken akan ƙwanƙolin barbell, don haka maimakon bayyana shi ƙirji ko motsa jiki na baya, yi amfani da shi bisa amintaccen kewayon kafada da baka mai maimaitawa.
- Tsokoki na farko
- Pectoralis babba
- Tsokoki na ƙari
- Latissimus dorsi · serratus na gaba · na'urori masu kwantar da hannaye
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Tsawanta kafada da jujjuyawa
Me yasa dumbbells guda biyu maimakon dumbbell guda ɗaya da aka saba?
Domin nunin motsi akan wannan shafin yana amfani da bambancin tare da dumbbell ɗaya a kowane hannu. Dumbbell biyu sun fi wuya, tunda kowane gefe dole ne a daidaita shi da kansa. Idan kun kasance sababbi ga motsi ko samun ma'auni mai wahala, fara da dumbbell guda ɗaya da aka riƙe a cikin hannaye biyu.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Samun dumbbells biyu a cikin matsayi a amince
Zauna tare da dumbbells biyu masu haske suna tsaye akan cinyoyinku maimakon kowane gefen benci. Yi amfani da gwiwa don kawo su zuwa kirjin ku daya bayan daya yayin da kuke kwance baya, ko kuma sa abokin tarayya ya mika muku su. Kada ku taɓa ɗaukar dumbbells sama da ƙasa a bayan kan ku.
- 2
Kulle wuraren tuntuɓar ku akan benci
Sanya kai, baya, da ƙashin ƙugu a kan benci tare da ƙafafu biyu a ƙasa. Sanya haƙarƙarin a kan ƙashin ƙugu, ɗaure cikin ciki, sannan kawo dumbbells sama a kan ƙirjin ku. Tafukan suna fuskantar juna kuma wuyan hannu ya tsaya tsaye.
- 3
Saita kusurwar gwiwar hannu da tazarar dumbbell
Kada ku kulle gwiwar hannu waje; riƙe lanƙwasa mai laushi kuma daidaita kusurwar gefe zuwa gefe. Ci gaba da dumbbells guda biyu a layi daya a kusan fadin kafada don kada su yi karo tare ko su yi waje.
- 4
Rage dumbbells biyu akan baka guda
Shaka kuma matsar da hannaye biyu sama a lokaci guda. Riƙe kusurwar gwiwar hannu kusan akai-akai kuma bari dumbbells su wuce fuskarka zuwa bayan kai, tsayawa kafin haƙarƙarin ya ɗaga ko gaban kafada ya zama mara dadi.
- 5
Mayar da baka zuwa saman kirjin ku
Ci gaba da matsa lamba ta cikin ciki da ƙafafu yayin da kuke dawo da dumbbells biyu tare da hanya ɗaya zuwa kan kirji. Kar a ja su ta hanyar lanƙwasa gwiwar hannu ko danne ƙananan baya; duba ma'auni na gefen ku zuwa gefe a saman kafin maimaitawa na gaba.
BENCH SUPPORT
Kwanta tsayin tsayi akan benci don ya tallafa muku daga kai zuwa ƙashin ƙashin ƙugu
Kwanciya a layi tare da benci, kamar yadda yake a cikin zanga-zangar motsi, ya bar shi ya goyi bayan kai, babba da baya, da ƙashin ƙugu a lokaci ɗaya. Yana da sauƙi don saka idanu a matsayin gangar jikin ku fiye da bambance-bambancen benci, wanda ke taimakawa masu farawa sarrafa haƙarƙari da ƙashin ƙugu. Sanya ƙafafu a ƙarƙashin gwiwoyi ko dan gaba kaɗan kuma danna duk ƙafar cikin ƙasa.
Hanya ta dabi'a a cikin ƙananan baya na iya zama, amma idan tazarar da ke ƙarƙashin ƙananan baya ta ƙaru sosai kamar yadda hannun ke ƙasa, kuna maye gurbin tsayin gangar jikin don kewayon kafada. Ci gaba da tashin hankali na ciki don hakarkarin kada ya fusata ko da lokacin da kuke numfashi, kuma kuyi amfani da zurfin da ƙashin ƙugu ya tsaya a kan benci.
Muhimmin bayani: Mahimman bayani: "Kai, baya, da ƙashin ƙashin ƙugu sun kafa → haƙarƙari ƙasa → danna ƙafa biyu zuwa ƙasa."
PAIRED ARC
Dumbbells guda biyu suna motsawa azaman biyu, a cikin gudu ɗaya da tazara
Fara tare da riko na tsaka tsaki, dabino suna fuskantar juna, kuma kiyaye dumbbells kusan layi daya yayin da suke wucewa. Daidaita kusurwar gwiwar hannu da tsayin dumbbell gefe zuwa gefe shine abin da ke kiyaye kafada ɗaya daga faduwa zurfi fiye da ɗayan. Idan wuyan hannu na ninke waje ko dumbbells sun rabu, rage nauyin.
Lokacin juriya yana girma yayin da dumbbells ke tafiya da nisa daga haɗin gwiwa na kafada. Binciken ƙwanƙwasa na Barbell shima ya haɗa manyan ayyuka na pectoralis zuwa lever na nauyin waje. Ƙananan bambance-bambance a cikin zurfin ƙasa na iya canza wahalar da ake gani sosai, kuma zurfafawa ba shine mafi kyawun maimaitawa kai tsaye ba.
RIBS & RANGE
Zurfin ƙasa kewayon keɓaɓɓen keɓaɓɓen keɓaɓɓen haƙarƙarinku da kafadu ne
Ƙananan dumbbells suna tafiya a bayan kan ku, ƙarin jujjuyawar kafada da kwanciyar hankali motsi yana buƙatar. Tun kafin manyan hannaye su isa kunnuwan ku, idan gaban kafada ya matse, hannaye, ko haƙarƙari ya ɗaga, wannan shine iyakar ƙarshen ku na yanzu. Kada ku tilasta dumbbells ƙasa zuwa matakin bene don kamannin sa.
Binciken cikakken bincike na gaba ɗaya baya nufin tilasta iyakar zurfin a kowane haɗin gwiwa ga kowane mutum. A cikin juzu'i, yi amfani da kewayon inda za ku iya sarrafa haɗin gwiwa da gangar jikin ba tare da jin zafi ba, kuma ku faɗaɗa shi a hankali kawai yayin da kwanciyar hankali da motsi suka inganta akan lokaci. Da'awar cewa wannan yana faɗaɗa kejin haƙarƙarin har abada ko kuma yana ƙara ƙara kai tsaye zuwa takamaiman yanki da bashi da shaida.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Dumbbell ɗaya yana saukowa da sauri
- Abin da kake gani
- A kasan dumbbells guda biyu suna zaune a tsayi daban-daban kuma kafada ɗaya kawai ta shimfiɗa zurfi.
- Dalili mai yiwuwa
- Sau da yawa fiye da ƙarfi ko bambancin motsi, nauyin yana da nauyi sosai ko idanunku suna kan dumbbell ɗaya.
- Yadda ake gyarawa
- Rage kaya kuma duba rata tsakanin dumbbells don haka suna motsawa cikin sauri guda. Idan bambancin ya ci gaba, gwada hannu ɗaya a lokaci ɗaya a cikin kewayon haske.
Haƙarƙari da ƙashin ƙugu
- Abin da kake gani
- Ƙarƙashin baya yana girma yayin da dumbbells ke ƙasa kuma ƙashin ƙugu ko glutes suna fitowa daga benci.
- Dalili mai yiwuwa
- Yawancin lokaci kuna ƙirƙira zurfin sama da kewayon kafada, ko takalmin gyaran ciki ya saki.
- Yadda ake gyarawa
- Exhale, mayar da haƙarƙari akan ƙashin ƙugu, kuma rage kewayon. Yi amfani da dumbbells masu sauƙi.
Gishiri sun lanƙwasa sosai
- Abin da kake gani
- Dumbbell suna zuwa kusa da fuskar ku a ƙasa kuma kuna mika gwiwar gwiwar hannu kamar tsawo na triceps akan hanyar sama.
- Dalili mai yiwuwa
- Nauyin na iya zama da wahala a sarrafa, ko kuna iya maye gurbin motsin gwiwar hannu don motsin kafada.
- Yadda ake gyarawa
- Riƙe kusurwar gwiwar hannu mai laushi da kuka saita a farkon kuma matsar da dumbbells a kan baka mai tsakiya a haɗin gwiwa na kafada.
Dumbbells suna tafiya waje
- Abin da kake gani
- Hannun suna jujjuya su zuwa gaba kuma rata tsakanin dumbbells ya girma da kyau ya wuce fadin kafada a kasa.
- Dalili mai yiwuwa
- Nauyin na iya yin nauyi da yawa don daidaita wuyan hannu da na sama, ko kowane gefe yana tafiya akan hanyarsa.
- Yadda ake gyarawa
- Ci gaba da dabino suna fuskantar juna kuma ku matsar da dumbbells guda biyu. Idan ana buƙata, fara koyon bambancin hannu biyu-dumbbell da farko.
Buncing da dumbbells a kan kirji
- Abin da kake gani
- Dumbbells sun yi karo a ƙarshen hawan kuma nan da nan suka faɗo cikin sauri.
- Dalili mai yiwuwa
- Kuna iya farawa maimaitu na gaba a kan hanzari ba tare da duba ma'auni a saman ba.
- Yadda ake gyarawa
- Kada ku buga dumbbells tare a kan kirji - daidaita su a takaice, sa'an nan kuma sake raguwa fiye da biyu zuwa uku.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Single-dumbbell pullover
Riƙe dumbbell mai haske ɗaya a hannaye biyu don koyan raba baka da sarrafa gangar jikin tukuna.
Haske biyu-dumbbell pullover
Riƙe dumbbell mai haske a kowane hannu kuma daidaita tsayi da tazara gefe zuwa gefe.
Dakatar da juzu'in dumbbell biyu
Riƙe na daƙiƙa ɗaya a wurin ƙasa mai iya sarrafawa don canza alkibla ba tare da komawa ba.
Juyin hannu guda ɗaya
Yi aiki hannu ɗaya lokaci ɗaya don tsayayya da jujjuya gangar jikin kuma kwatanta kewayo gefe zuwa gefe.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Sanya shi azaman kayan haɗi sau ɗaya ko sau biyu a mako, bayan ƙirji ko mahaɗin baya. Fara haske sosai, kuna yin la'akari da yadda kowane hannu ya tsaya maimakon ta hanyar haɗin gwiwa, kuma ku bar maimaitawa biyu ko uku a ajiye yayin da kuke riƙe tsayin gefe-da-gefe da matsayi na haƙarƙari ta hanyar wakilci na ƙarshe.
Wakilai
8–12
Daidaita gudu da zurfin duka dumbbells
Saita
2–3
Huta 90–120 seconds tsakanin saiti
Loda
+ 1–2 kg duka
Sai kawai lokacin da duk maimaita 12 suka kasance daidai
- Idan tsayin dumbbell da tazara, kusurwar gwiwar hannu, da tuntuɓar ƙwanƙwasa iri ɗaya ne akan kowane maimaituwa, ƙara ɗan ƙaramin nauyi na zama na gaba.
- Idan gefe ɗaya ya girgiza, rage mafi ƙarfi gefen kuma daidaita kewayon mafi rauni. Kar a taɓa ɗora hannayen biyu da ma'auni daban-daban.
- Kada kayi amfani da wannan azaman saitin shimfiɗa don gina kewayon kafada-yi shi azaman horon juriya a cikin kewayon da zaku iya sarrafawa a halin yanzu.
Tambayoyin da ake yawan yi
Shin dumbbell pullover motsa jiki ne ko motsa jiki na baya?
Dukansu yankuna suna iya ba da gudummawa. Wani ɗan ƙaramin bincike akan ƙwanƙwasa ƙwanƙwasa ya sami babban aiki na pectoralis fiye da ayyukan latissimus dorsi, amma wannan ba za a iya haɗa shi kai tsaye zuwa bambancin dumbbell biyu tare da kayan aiki da fasaha daban-daban. Sanya hanya mai aminci akan inda kuka sanya shi a cikin shirin ku ko yadda motsin yake ji.
Yaya zurfin zan rage dumbbells?
Sai kawai zuwa inda haƙarƙari da ƙashin ƙugu suka tsaya kuma gaban kafada yana da dadi. Tun kafin manyan hannaye su isa kunnuwanku, idan gangar jikin ta taso ko ciwo ya bayyana, kewayo mara zurfi shine zurfin da ya dace a gare ku a yanzu.
