PLATE FRONT RAISE
Daga faifan don auna gaban deltoids na gaba da kafada Ɗauki
Riƙe ɓangarorin diski biyu kuma sanya shi a gaban cinyoyin ku. Tsaya kai tsaye tare da faɗin ƙafafu da nisan kafada da jigon ku. Tare da gwiwar gwiwar ku da ɗan lanƙwasa, ɗaga diski ɗin gaba zuwa matakin ido, ji naƙasar tsokar deltoid ta gaba a sama, sannan ku ji.
- Tsokoki na farko
- Gaban Deltoid
- Tsokoki na ƙari
- Lateral Deltoid · Babban Trapezius · Core
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Flexion kafada
Shin fayafai sun fi dumbbells kyau?
Fayil ɗin yana da tsayayyen riko don haka ya fi kwanciyar hankali, amma ana iya amfani da dumbbell akan kowane hannu. Zaɓi bisa ga manufar ku.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Matsayi mai shirye
Riƙe faifan da hannaye biyu kuma ka tsaya tsaye. Rage kafadun ku kuma faɗaɗa ƙirjin ku don daidaita kafadar ku.
- 2
Dagawa diski
Tare da gwiwar hannu kaɗan, ɗaga diski a gaban jikin ku zuwa matakin ido.
- 3
Ƙungilar Vertex
A dakata a taƙaice a wurin mafi girman ƙanƙancewa, jin ƙarar deltoid na gaba.
- 4
A hankali
A hankali rage diski zuwa wurin farawa, tsayayya da nauyi. Ku kwantar da kafadunku.
PLATE GRIP ADVANTAGE
Ƙarfafawa da ƙarfafawa na riko diski
Idan aka kwatanta da dumbbells ko barbells, farantin gaba yana ɗaga hannayen biyu kusa da kai kuma an gyara shi, yana sanya ƙarancin damuwa a kan haɗin gwiwar kafada.
Har ila yau, aikin riƙe diski da kansa yana haifar da tashin hankali a cikin tsokoki na gaba, wanda ke haifar da ƙarin tsokoki don shiga. Makullin shine sarrafa diski don kada ya girgiza cikin motsi.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye faranti na gaba 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 baya yana samar da motsi yayin da deltoid na gefe · trapezius na sama · core yana goyan bayan jeri ɗaya daga maimaitawar farko zuwa 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 Plate Front Tashe ne 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 jujjuyawar jiki na sama
- Abin da kake gani
- Motsi na jingina baya ko girgiza jiki don ɗaga nauyi.
- Dalili mai yiwuwa
- Fayil ɗin yana da nauyi da yawa don a ɗaga shi tare da tsokoki na gaba ɗaya kaɗai.
- Yadda ake gyarawa
- Rage nauyi kuma yi wannan tare da bayanka a bango, ko kulle a cikin babban cibiya.
Hannun gwiwar hannu
- Abin da kake gani
- Yanayin da hannun ya cika cikakke, yana sanya damuwa akan haɗin gwiwa.
- Dalili mai yiwuwa
- Mugun halaye.
- Yadda ake gyarawa
- Kare haɗin gwiwar ku ta hanyar ɗora gwiwar gwiwarku kaɗan a kusan digiri 10.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Tuƙi
Tare da faifan da aka ɗaga zuwa matakin ido, yi amfani da motar motar don tada kusurwoyi daban-daban na tsokar deltoid.
Haɓaka Farantin Sama
Ɗaga diski a sama sama da kai don ƙarfafa condyle deltoid na gaba.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Tadawa gaban farantin yana da tasiri wajen haɓaka tasirin girma uku na gaban kafada. Yi shi a tsayayyen taki.
Mitar
1 ~ 2 sau
Mai girma don amfani dashi azaman motsa jiki a ƙarshen aikin kafada.
girma
3 saiti, 12 ~ 15
Zaɓi adadin lokutan da za ku iya kula da daidaitaccen tsari tare da nauyin da ya dace.
- Lokacin sauke diski, tsaya kafin ya taɓa cinyoyin ku.
- Duba gaba kuma ja cikin haƙar ku.
- Fitar da numfashi lokacin hawan sama da shakar lokacin da ke ƙasa.
Tambayoyin da ake yawan yi
Yaya tsayi zan ɗaga hannuna?
Haɓakawa zuwa matakin ido gabaɗaya shine mafi kyawun keɓewar deltoid na gaba.
