MACHINE LATERAL RAISE
Daidai yana ƙarfafa tsokoki deltoid na gefe ta hanyar kafaffen baka.
Zauna akan na'ura tare da danna ƙirjin ku a kan kushin ko jingina baya kuma riƙe sandunan hannu, ajiye gwiwar gwiwar ku akan kushin kuma rage kafadu. Fitarwa da ɗaga kushin kamar kuna tura gwiwar gwiwar ku zuwa gefe. A saman, jin ƙanƙara mai ƙarfi na tsokoki deltoid na gefe, sannan komawa sannu a hankali.
- Tsokoki na farko
- Lateral Deltoid
- Tsokoki na ƙari
- Babban Trapezius · Gaban Deltoid
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Satar kafada
Shin injuna sun fi dumbbells kyau?
Injin yana ba da juriya da kwanciyar hankali akai-akai, yana sa ya zama mai girma don horarwa da haɓakawa. Mix biyun daidai.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saita da sakawa
Daidaita tsayin wurin zama ta yadda gwiwar gwiwarku su kasance a tsakiya akan kushin na'ura. Rike hannun a hankali don daidaita kafadun ku.
- 2
Tura sama da gwiwar hannu
Ɗaga kushin daga ɓangarorin biyu tare da jin fitar da shi da gwiwar hannu, ba hannuwanku ba. Mayar da hankali kan keɓewar deltoids na gefe.
- 3
Ƙungilar Vertex
A dakata a taƙaice a wurin da hannayenku suke layi ɗaya zuwa bene don ƙara ƙarfin tsoka.
- 4
Koma a hankali
Rage nauyi a hankali kuma a ƙarƙashin iko. Tsaya kafin tarin nauyi ya taɓa ƙasa don guje wa sakin tashin hankali a cikin kafadu.
ALIGNMENT IS KEY
Daidaita axis juyi da gwiwar hannu
Abu mafi mahimmanci a cikin haɓakar injin na gefe shine daidaita haɗin gwiwa na kafada.
Misalignment na iya haifar da tsagewar sojojin tsakiyar-zuwa gwiwar hannu akan kushin yayin motsi. Da kyau daidaita tsayin wurin zama don nemo matsayi mafi jan hankali.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye injin Lateral 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 gefe yana samar da motsi yayin da trapezius na sama · na baya deltoid yana goyan bayan daidaitattun daidaituwa 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 Injin 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
Yin amfani da ƙwayar trapezius mai yawa
- Abin da kake gani
- Halin da tsokoki na wuyansa ya zama mai tsanani lokacin da aka ɗaga kushin, yana haifar da kafadu.
- Dalili mai yiwuwa
- Babu isasshen ƙarfi don rage kafada ko nauyi yayi nauyi sosai.
- Yadda ake gyarawa
- Tare da danna kafaɗun ƙasa kuma a kulle, mayar da hankali kan gwiwar gwiwar ku kawai.
Rike rike da hannunka da ƙarfi.
- Abin da kake gani
- Wani al'amari wanda aka yi amfani da karfi da yawa a wuyan hannu da tsokoki na gaba.
- Dalili mai yiwuwa
- Rashin fahimtar motsin jagorancin gwiwar gwiwar hannu.
- Yadda ake gyarawa
- Rike hannun a hankali kamar kuna saka shi kawai, kuma ku mai da hankali kan duk ƙarfin ku akan gwiwar hannu.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Haɓaka Injin Hannu ɗaya
Yi da hannu ɗaya a lokaci guda don jin ƙarfin kowane tsokar deltoid na gefe.
Ƙimar Na'ura
Dakata don 2 zuwa 3 seconds a kololuwar raguwa don haɓaka aikin tsarin juyayi na tsoka.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Ƙwararrun na'ura na gefe suna da kyau don haɓaka ma'anar delt na gefe. Zaɓi nauyin da zai ba ku damar kula da daidaitaccen matsayi.
Mitar
2 ~ 3 sau
Yana da matukar tasiri lokacin da aka yi a matsayin aikin gamawa bayan dumbbell ya tashi.
girma
3 ~ 4 saiti, sau 15 ~ 20
Yi amfani da kwanciyar hankali na injin don gajiyar da tsokoki gaba ɗaya tare da manyan reps.
- Ka kiyaye jikinka na sama da ƙarfi akan kushin kuma kada kayi amfani da koma baya.
- Ci gaba da saurin gudu cikin motsi.
- Yi amfani da cikakken kewayon motsi don cikakken shakatawa tsokoki.
Tambayoyin da ake yawan yi
Shin iri ɗaya ne ga injinan tsaye?
Ee, na'urar da ke tsaye iri ɗaya ce tare da ɗan ƙaramin ƙarami.
