MACHINE SHOULDER PRESS
Motsa jiki na injin da aminci da inganci yana haɓaka girma da ƙarfin tsokoki na kafada ta hanyar madaidaiciyar yanayin.
Daidaita tsayin wurin zama na inji don abin hannun ya kasance a tsayin kafada. Sanya bayanka zuwa madaidaicin baya kuma ka rike rike da hannaye biyu. Shuka ƙafafunku da ƙarfi a ƙasa kuma ku ɗaure zuciyar ku. Fitar numfashi da tura hannun sama sama da kai. Bayan jin ƙanƙarar kafada a saman, sannu a hankali kuma a hankali komawa wurin farawa.
- Tsokoki na farko
- Gaban Deltoid
- Tsokoki na ƙari
- Lateral Deltoid Triceps Brachii
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Tura A tsaye
Shin basu da tasiri fiye da ma'aunin nauyi?
A'a, manufar ta bambanta. Ma'aunin nauyi na kyauta yana da kyau don haɓaka daidaituwa da kwanciyar hankali, yayin da injuna na iya zama mafi kyau don warewar tsoka da hauhawar jini.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saita da Shirye
Daidaita tsayin wurin zama don dacewa da siffar jikin ku. Tsawon tsayi ya dace don haka babu damuwa a kan kafadu yayin riƙe da hannu.
- 2
Tura Up
Tura hannun a tsaye sama tare da yanayin injin. Mai da hankali kan barin tsokoki na kafada su dauki jagora.
- 3
Babban Yarjejeniyar
Lokacin da kuka mika hannun ku, dakata na ɗan lokaci yayin da kuke ci gaba da tashin hankali a cikin tsokoki na kafada. Kada ku kulle gwiwar gwiwarku gaba daya.
- 4
A hankali dawowa
A hankali rage nauyi zuwa wurin farawa ƙarƙashin sarrafawa. Fara maimaitawa na gaba kafin tarin nauyi ya taɓa ƙasa sosai.
MACHINE BENEFITS
Yi amfani da motsa jiki na injin
Latsa kafada na injin yana kawar da buƙatar ma'auni, yana ba ku damar mai da hankali kawai akan keɓewar deltoid. Wannan yana da tasiri sosai lokacin yin babban horo na maimaitawa ko saiti don hypertrophy.
Hakanan yana da ƙarancin rauni na rauni, yana mai da shi babban zaɓi azaman motsa jiki mai sanyi don gajiyar da tsokoki na kafada bayan danna nauyi kyauta.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke riƙe da Maimaita Faɗar Injin
Motsi mai fa'ida yana ƙarewa kafin gangar jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe deltoid na baya yana samar da motsi yayin da gefen deltoid triceps brachii na gefe 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 Injin Kafada Latsa kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Lokacin da aka tura hips gaba
- Abin da kake gani
- Matsayin da ƙwanƙwasa ke motsawa gaba daga wurin zama lokacin tura nauyi.
- Dalili mai yiwuwa
- Motsi na ramawa wanda ke ƙoƙarin yin amfani da tsokoki na ƙirji (naman pectoralis babba) saboda nauyin yana da nauyi sosai.
- Yadda ake gyarawa
- Matsa duwawun ku sosai a cikin baya kuma ku matsa tsokoki na ciki don amintar da jikinku na sama.
Babban
- Abin da kake gani
- Yanayin da kafadu ke tashi zuwa kunnuwa a duk lokacin motsi kuma ƙwayar trapezius ya zama mai tsanani.
- Dalili mai yiwuwa
- Rashin ƙarfin ragewar kafada (ɓacin rai na scapular).
- Yadda ake gyarawa
- Danna ƙasa kuma gyara kafada da turawa tare da jin cewa kawai hannu yana motsawa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Matsakaicin Riko Machine
Idan kuna da madaidaicin da ke riƙe da tafin hannunku suna fuskantar juna, yi amfani da shi don hana raunin kafada da kuma ci gaba da kai hari ga deltoids na gaba.
Injin Hannu ɗaya Latsa
Yi da hannu ɗaya a lokaci guda don haɓaka haɓakar kowane kafaɗa da daidaita ƙarfin hagu da dama.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Latsa kafada na injin yana da inganci sosai wajen haɓaka girman tsokoki na kafada. Sanya shi a farkon ko tsakiyar aikin ku na yau da kullun.
Mitar
1-2 sau a mako
Haɗa tare da latsa nauyi kyauta ko amfani azaman babban motsa jiki.
girma
3 ~ 4 saiti, sau 10 ~ 15
Yawan maimaitawa yana da kyau don haifar da yin famfo tsoka ta hanyar cin gajiyar halayen injin.
- Kada ku yi ƙoƙarin tilasta yanayin injin ya canza, kawai bari ya tafi tare da kwarara.
- Ka huta kan ka cikin kwanciyar hankali a kan baya yayin motsi.
- Yi amfani da cikakken kewayon motsi don cikakken shakatawa tsokoki.
Tambayoyin da ake yawan yi
A ina zan riƙe hannun?
Gabaɗaya, ɗimbin faɗi mai faɗi fiye da faɗin kafaɗa ya fi kyau don shiga tsaka-tsaki na gefe, amma zaɓi mafi kyawun matsayi dangane da lissafin injin.
