SINGLE-ARM DUMBBELL SHOULDER PRESS
Latsa tsaye tsaye ɗaya wanda ke haɓaka kewayon motsi na kafada kuma yana buƙatar babban matakin daidaitawa.
Riƙe dumbbell a hannu ɗaya a tsayin kafada. Kuna iya amfani da ɗimbin riƙon hannu ko riƙo mai tsaka-tsaki (hannun yana fuskantar jikin ku). Tsaya tare da ƙafafu da faɗin kafada kuma kiyaye hannunka mara aiki a gefenka ko a kan kwatangwalo don daidaitawa. Ƙunƙarar ƙwanƙwasa zuciyar ku kuma fitar da numfashi yayin da kuke danna dumbbell a tsaye a sama har sai hannunku ya cika sosai. Dakata a takaice a saman, sannan sannu a hankali rage nauyi baya zuwa wurin farawa. Cika saitin hannu ɗaya kafin ya koma ɗayan.
- Tsokoki na farko
- Gaban Deltoid
- Tsokoki na ƙari
- Lateral Deltoid · Triceps Brachii · Core
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Tura A tsaye
Shin ya fi latsa hannu biyu?
Ba lallai ba ne ya fi kyau, amma yana ba da fa'idodi na musamman don ainihin kwanciyar hankali da magance asymmetry na tsoka.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Matsayin farawa
Sanya dumbbell a matakin kunne. Rike gwiwar gwiwar ku kadan kadan a gaba kuma daidaita haɗin gwiwa na kafada.
- 2
Latsa tsaye
Fitar da nauyin zuwa rufi a madaidaiciyar layi. Ci gaba da jujjuya jiki kuma kada ku ƙyale hips ɗin ku ya motsa.
- 3
Ƙunƙarar ƙima
Ji tsananin haɗin gwiwa na deltoid da triceps a cikakken tsawo. Tabbatar cewa jikinka ya kasance murabba'i zuwa gaba.
- 4
Saukowar sarrafawa
A hankali rage dumbbell baya zuwa tsayin kafada, tsayayya da nauyi da kiyaye tsoka a ƙarƙashin tashin hankali.
UNILATERAL BENEFITS
Ƙarfin aiki ta hanyar asymmetry
Babban fa'idar latsa hannu guda ɗaya ita ce muhimmiyar buƙatar da take sanyawa a ainihin, musamman mabuƙata. Saboda nauyin yana gefe ɗaya kawai, dole ne jikinka yayi aiki sosai don hana jingina ko juyawa, yin wannan motsi na 'anti-juyawa' mai aiki sosai.
Bugu da ƙari, horarwa a gefe ɗaya yana ba ku damar ganowa da gyara rashin daidaituwar ƙarfi tsakanin kafadun hagu da dama. Har ila yau, yana ba da hanya mafi kyau da kuma kyauta don haɗin gwiwa na kafada, wanda zai iya zama da amfani ga waɗanda ke da iyakacin motsi ko raunin da ya faru a baya.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke riƙe da Maimaita Ƙarƙashin Ƙarƙashin Ƙarƙashin Dumbbell.
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe deltoid na gaba yana samar da motsi yayin da deltoid na gefe · triceps brachii · core 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 gaba da Single-Arm Dumbbell shoulder 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
Rinƙwasa ta gefe mai yawa
- Abin da kake gani
- Tushen yana karkatar da nisa daga gefen mai nauyi don taimakawa motsa dumbbell.
- Dalili mai yiwuwa
- Yin amfani da nauyi mai nauyi don cibiya da kafada don ɗauka tare.
- Yadda ake gyarawa
- Rage nauyi kuma ku mai da hankali kan kiyaye kashin bayanku daidai a tsaye, kamar dai kuna tsaye tsakanin fafuna biyu na gilashi.
Hannu yana ja da baya
- Abin da kake gani
- Hannun gwiwar yana motsawa a bayan jirgin saman jikin yayin saukowa.
- Dalili mai yiwuwa
- Makanikan kafada mara kyau ko rashin kulawa.
- Yadda ake gyarawa
- Rike gwiwar gwiwar ka dan kadan a gaban kafada (jirgin sama) don tabbatar da ingantacciyar hanyar latsawa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Wurin Latsa Hannu Guda Daya
Yi aikin motsa jiki yayin da kuke zaune don rage ƙananan shigar jiki kuma ku mai da hankali kawai akan kafada da ainihin keɓewa.
Single-Arm Kettlebell Press
Yi amfani da kettlebell don matsawa tsakiyar nauyi kuma ƙara buƙata akan tsokoki na kafada.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Rubutun dumbbell mai hannu guda ɗaya yana gina kafadu masu kyan gani da ƙarfin ainihin aiki. Mayar da hankali kan madaidaiciyar hanya madaidaiciya.
Yawanci
Sau 1-2 a mako
Yi amfani azaman motsi na haɗi bayan an danna mahallin farko na ku.
Ƙarar
3-4 sets na 10-12 reps
Ɗauki ɗan hutu kaɗan tsakanin sauya hannu don kiyaye ƙarfin horo.
- Kada ku riƙe abubuwa na waje don tallafi; yi amfani da ƙarfin ainihin cikin ku kawai.
- Tsaya kallonka a tsaye a gaba don kula da daidaita wuyansa.
- Yi numfashi yayin da kake danna sama, shaka yayin da kake ƙasa.
Tambayoyin da ake yawan yi
Wanne hannu zan fara da shi?
Fara da mafi raunin hannunka kuma daidaita adadin maimaitawa tare da hannunka mai ƙarfi don taimakawa daidaita ƙarfinka akan lokaci.
