Dumbbell Kickback
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Kickback
Dumbbell Kickback shine motsa jiki mai tasiri sosai don ƙarfafawa da toning triceps, tsokoki a baya na hannunka na sama. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum da iyawarsa. Wannan motsa jiki yana da kyawawa ga waɗanda ke neman haɓaka ƙarfin jikinsu na sama, haɓaka ma'anar tsoka, da haɓaka aikin gabaɗayan hannu.
Yanayinta: tsammanin nuni a nuni Dumbbell Kickback
- Ɗaga gwiwar gwiwarka sama yadda hannayenka na sama su zama daidai da ƙasa, kuma tafin hannunka suna fuskantar juna.
- Fitar da numfashi kuma sannu a hankali mika hannunka zuwa baya har sai sun mike, tabbatar da kiyaye gwiwar gwiwarka kusa da jikinka kuma kada ka motsa hannunka na sama.
- Inhale yayin da kuke sannu a hankali rage dumbbells baya zuwa wurin farawa, kiyaye lanƙwasa a cikin gwiwar hannu.
- Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye zuciyar ku da kuma bayanku madaidaiciya a duk lokacin motsa jiki.
Lajin Don yi Dumbbell Kickback
- Motsi Mai Sarrafa: Ka guji karkatar da nauyi ko amfani da kuzari don ɗaga shi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Madadin haka, yakamata ku mai da hankali kan motsin jinkiri, sarrafawa. Mika hannunka baya da sama har sai ya mike, sannan a hankali rage shi baya zuwa wurin farawa.
- Matsayin gwiwar hannu: Kuskuren gama gari shine motsa gwiwar gwiwar hannu yayin motsa jiki. Ya kamata gwiwar gwiwarka ta kasance a matsayi ɗaya a cikin dukan motsin, yana aiki azaman hinge. Matsar da gwiwar gwiwar hannu na iya raunana hannu da kafada kuma ya rage tasirin motsa jiki. 4
Dumbbell Kickback Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Kickback?
Ee, tabbas masu farawa za su iya yin aikin Dumbbell Kickback. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma ba mai nauyi ba don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami wani mai ilimi game da motsa jiki, kamar mai horar da kai, kiyaye fom ɗin ku lokacin da kuka fara farawa. Kamar koyaushe, kafin fara kowane sabon motsa jiki na yau da kullun, ana ba da shawarar tuntuɓar ƙwararrun kiwon lafiya.
Me ya sa ya wuce ga Dumbbell Kickback?
- Tricep Kickback tare da Resistance Bands: Wannan bambancin yana amfani da makada na juriya maimakon dumbbells, wanda zai iya samar da wani nau'i na tashin hankali da juriya ga triceps.
- Bent-Over Dumbbell Kickback: A cikin wannan bambance-bambancen, kuna lanƙwasa a kwatangwalo, kiyaye bayanku madaidaiciya, kuma kuyi aikin motsa jiki, wanda kuma zai iya shigar da tsokoki na tsakiya da ƙananan baya.
- Komawar Dumbbell Kickback: Ana yin wannan bambancin akan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma yana iya kaiwa sassa daban-daban na tsokar triceps.
- Dumbbell Kickback tare da Juyawa: A cikin wannan bambancin, kuna ƙara juzu'i a saman motsi, juya tafin hannun ku don fuskantar rufi, wanda zai iya shiga sassa daban-daban na triceps da tsokoki na gaba.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Kickback?
- Close-Grip Bench Press: Wannan motsa jiki yana cike da dumbbell kickback kamar yadda kuma yake kaiwa triceps, amma ta wata hanya dabam. Yayin da kickback ya mayar da hankali kan ƙaddamar da tsoka, maƙallan benci na kusa yana jaddada shimfiɗa, yana samar da daidaitaccen motsa jiki ga triceps.
- Push-ups: Push-ups suna da matukar dacewa ga dumbbell kickbacks saboda suna shiga ba kawai triceps ba, har ma da kirji da kafadu. Wannan na iya taimakawa wajen inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya, wanda zai iya haɓaka tasirin dumbbell kickbacks.
Karin kalmar raɓuwa ga Dumbbell Kickback
- Dumbbell Kickback motsa jiki
- Tricep motsa jiki tare da Dumbbell
- Ayyukan ƙarfafa hannu na sama
- Dumbbell motsa jiki don triceps
- Dumbbell Kickback don manyan makamai
- Motsa jiki don toned triceps
- Ƙarfafa triceps tare da Dumbbell
- Dumbbell Kickback motsa jiki
- Dumbbell motsa jiki don tsokoki na hannu
- Tricep toning tare da Dumbbell Kickback.