LEANING LATERAL RAISE
Motsi mai karkatar da keɓewa wanda ke haɓaka tashin hankali a kololuwar ƙulla don gina faɗin kafaɗa mafi girma
Rike kan madaidaicin matsayi ko tara da hannu ɗaya kuma sanya ƙafafunku kusa da tushe. Jingina jikinka waje har sai hannunka yana rataye a tsaye zuwa kasa. Riƙe dumbbell a hannun ku na waje tare da ɗan lanƙwasa a gwiwar hannu. Exhale yayin da kuke ɗaga dumbbell zuwa gefe har sai ya kai matakin kafada. Saboda durƙusa, za ku ji ƙanƙara mai ƙarfi a saman baka. Dakata a taƙaice, sannan sannu a hankali rage nauyi baya zuwa jikinka da ke ƙarƙashin iko.
- Tsokoki na farko
- Lateral Deltoid
- Tsokoki na ƙari
- Gaban Deltoid · Babban Trapezius
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Satar kafada
Shin ya fi tashi daga tsaye?
Yana kaiwa wani bangare na daban na juriya lankwasa. Dukansu ya kamata a yi amfani da su don tabbatar da cikakken ci gaban deltoid na gefe.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saita kuma jingina
Ɗauki matsayi kuma ka karkatar da gangar jikinka daga ciki. Bari dumbbell ya rataye ta dabi'a, tabbatar da hannunka yana tsaye zuwa bene.
- 2
Tasowa gefe
Ɗaga dumbbell a cikin baka mai faɗi zuwa gefen ku. Mayar da hankali kan jagoranci da gwiwar hannu da kuma kiyaye wuyan hannu.
- 3
Ƙunƙarar ƙima
Ji tsananin matsi a gefen deltoid na gefe yayin da hannu ya kai tsayin kafada (wanda shine mafi girman kusurwa dangane da gangar jikin ku).
- 4
Saukowar sarrafawa
Sannu a hankali rage dumbbell baya zuwa hip ɗin ku, kiyaye tashin hankali. Tsaya kafin ya taɓa ƙafar ku.
ALTERED RESISTANCE CURVE
Cika 'yankin da ya mutu' na daidaitattun ɗagawa
A daidaitaccen tsayin daka na gefe, juriya yana faɗuwa yayin da kuka isa saman. Ta hanyar jingina, kuna matsar da maƙasudin matsakaicin ƙarfin injin sama sama a cikin kewayon motsi. Wannan yana ƙalubalantar deltoid na gefe a cikin mafi ƙarancin yanayinsa, wanda galibi ba a horar da shi a cikin ƙungiyoyin gargajiya.
Riƙe kan matsayi kuma yana kawar da yuwuwar yin amfani da ƙarfin ƙarfi (maguɗi), yana tilasta deltoid na gefe don ɗaukar 100% na kaya. Wannan ya sa sigar jingina ta zama babban zaɓi don tsantsar hauhawar jini da ma'anar tsoka.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Leaning Lateral Raise mai maimaitawa
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe deltoid na gefe yana samar da motsi yayin da deltoid na gaba · trapezius na sama 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 gaban Leaning Lateral 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
Yi amfani da post don haɓakawa
- Abin da kake gani
- Ja ko turawa akan post ɗin don taimakawa wajen ɗaga nauyi sama.
- Dalili mai yiwuwa
- Yin amfani da nauyin da ya yi nauyi don deltoid ya motsa sosai.
- Yadda ake gyarawa
- Yi amfani da sakon kawai don daidaitawa. Ka kiyaye kusurwar jikinka akai-akai cikin duk saitin.
Shrugging kafadu
- Abin da kake gani
- Kafada yana tashi zuwa kunne yayin ɗagawa.
- Dalili mai yiwuwa
- Overactive babba trapezius ko rashin kulawar scapular.
- Yadda ake gyarawa
- Ajiye kafadar ku 'cushe' ƙasa kuma ku mai da hankali kan isa 'fadi' zuwa gefe maimakon 'sama' kawai.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Dakatar da Leaning Tasowa
Riƙe matsayi na sama na daƙiƙa 2-3 don haɓaka lokacin da ke ƙarƙashin tashin hankali a cikin cikakkiyar kwangilar jihar.
Cable Leaning Tada
Yi haɓakar jingina ta amfani da na'urar kebul don samar da madaidaicin tashin hankali a cikin duka baka.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Jingina daga gefe yana ɗaukar ci gaban kafada zuwa mataki na gaba. Ba da fifikon tsari mai ƙarfi da ɗan lokaci mai sarrafawa.
Yawanci
Sau 2-3 a mako
Cikakken mai ƙarfi mai ƙarfi don kowane motsa jiki na kafada ko na sama.
Ƙarar
3-4 na 15-20 reps
Mayar da hankali kan 'ƙonawa' da maimaitawa masu inganci maimakon matsakaicin lodi.
- Rike lanƙwasa mai laushi a cikin gwiwar hannu; kar a kulle su.
- Kada ka bari dumbbell ya taɓa jikinka a ƙasa don kiyaye tashin hankali akai-akai.
- Tabbatar cewa kun horar da hannu biyu tare da daidaitaccen ƙarfi.
Tambayoyin da ake yawan yi
Nawa zan jingina?
Raunin kusan digiri 15 zuwa 30 yawanci ya isa ya canza tashin hankali akan tsoka.
