DUMBBELL Y RAISE
Yana ƙarfafa ƙananan trapezius da tsokoki na kafada don daidaitawa da lafiya Ɗauki
Riƙe dumbbell mai haske a hannaye biyu kuma ɗan lanƙwasa na sama ko tsaya a tsaye. Rike shi da babban yatsan ku yana fuskantar sama (rikon tsaka tsaki). Bude hannuwanku a diagonal a gabanku kimanin digiri 45 kuma ku ɗaga su don samar da siffar 'Y'. A wannan lokacin, mayar da hankali kan jin an matse ruwan kafadar ku (scapula). A dakata a taƙaice a saman, sannan a hankali da sarrafawa komawa wurin farawa.
- Tsokoki na farko
- Ƙananan Trapezius · Lateral Deltoid
- Tsokoki na ƙari
- Anterior Deltoid · Serratus Gaba
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Satar Kafada Da Girma
Yaya ya bambanta da haɓaka gaba?
Gaba yana ɗaga makamai kai tsaye a gaba, amma Y yana ɗagawa a diagonal na 45-diagonal don haɓaka shigar trapezius.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Matsayi mai shirye
Riƙe dumbbells masu haske kuma ku miƙe tsaye ko ku kwanta akan benci. Nuna babban yatsa zuwa sama.
- 2
ɗaga mai siffa Y
Ɗaga hannuwanku gaba gaba. Tabbatar cewa duk jikinka yayi siffar 'Y'.
- 3
Ƙungilar Vertex
A mafi girman matsayi, jin ƙarfin ƙarfafawa a cikin ƙananan ƙwayar trapezius da baya na kafada na dan lokaci.
- 4
A hankali
A hankali runtse hannunka yayin sarrafa nauyi. Yana kiyaye kwanciyar hankali na kafada.
SCAPULAR HEALTH
Maɓalli don lafiyar kafada, ƙananan ƙwayar trapezius
A cikin mutanen zamani, tsokar trapezius na sama yana da matukar damuwa, yayin da ƙananan ƙwayar trapezius yana da damuwa. Y yana ɗaga zaɓin amfani da raunin raunin trapezius tsoka don jagorantar daidai motsi na scapula.
Wannan yana taka muhimmiyar rawa wajen hana ciwon ciwon kafada da inganta abubuwa kamar wuyan kunkuru da zagaye kafadu. Mayar da hankali kan madaidaicin kuzari maimakon nauyi mai nauyi.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Dumbbell Y Raise mai maimaitawa
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe ƙananan trapezius · deltoid na gefe yana samar da motsi yayin da deltoid na gaba · serratus na gaba 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 Y Tadawa kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
An yi amfani da nauyi mai yawa
- Abin da kake gani
- Motsi na girgiza jiki ko yin amfani da tsokar trapezius na sama lokacin ɗaga hannu.
- Dalili mai yiwuwa
- Nauyin cewa tsokar tsoka, ƙananan trapezius, ba zai iya ɗauka ba.
- Yadda ake gyarawa
- Fara da dumbbells masu sauƙi ko nauyin jiki kuma yi daidai
Sauke
- Abin da kake gani
- Wani al'amari wanda aka ja kafada zuwa kunne yayin ɗaga hannu.
- Dalili mai yiwuwa
- Sakamakon sakamako na tsokar trapezius na sama.
- Yadda ake gyarawa
- Tare da jin nisantar kafadu daga kunnuwanku.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙarfafa Bench Y Tadawa
Yi yayin kwance mai sauƙi a kan benci mai karkata don ƙara ƙarfafa juriya ga nauyi.
Gym Ball Y Tada
Kwanta a kan ƙwallon motsa jiki don horar da kwanciyar hankali a lokaci guda.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Y Tadawa shine mafi kyawun inshora don lafiyayyen kafadu. Kula da motsin kafadar ku tare da kowane saiti.
Mitar
2 ~ 3 sau
Haɗa azaman motsa jiki na gyarawa a cikin lokacin duminku ko a ƙarshen aikinku na yau da kullun.
girma
saiti 3, sau 15-20
Kunna tsarin jin daɗin ku kuma ku ƙarfafa tsokoki masu riƙe da matsayi ta hanyar maimaitawa.
- Koyaushe kiyaye babban yatsa suna nuni zuwa sama.
- Yi wannan tare da gwiwar hannu madaidaiciya kuma kar a lanƙwasa.
- Kar ka manta ka dakata don 1-2 seconds a saman.
Tambayoyin da ake yawan yi
Shin yana da tasiri ko da na yi amfani da shi da jikina?
Ee, idan kun yi shi tare da madaidaiciyar matsayi, ƙananan ƙwayoyin trapezius na ku za a iya ƙarfafa tare da jikin ku kawai.
