Dumbbell Single-hannu Leaning Lateral Reise
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Sakonni ga Dumbbell Single-hannu Leaning Lateral Reise
Dumbbell Single-Arm Leaning Lateral Raise wani motsa jiki ne mai ƙarfi wanda ke kai hari ga kafadu, musamman deltoids na gefe, haɓaka ma'anar tsoka da haɓaka ƙarfin jiki na sama. Yana da kyakkyawan motsa jiki ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan dacewa daban-daban. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka kwanciyar hankali na kafaɗa, haɓaka daidaiton jiki, da ƙara ƙarfin aiki don ayyukan yau da kullun.
Yanayinta: tsammanin nuni a nuni Dumbbell Single-hannu Leaning Lateral Reise
- Ka ɗora hannunka na kyauta a bango don tallafi, kiyaye ƙafafu kusa da juna kuma jikinka ya ɗan karkata zuwa bango.
- Tsaya hannunka a tsaye kuma a hankali ya ɗaga dumbbell zuwa gefenka har sai ya kasance a tsayin kafada, tabbatar da tafin hannunka yana fuskantar ƙasa kuma hannunka yana daidai da ƙasa.
- Dakata na ɗan lokaci a saman motsi, sannan a hankali rage dumbbell baya zuwa wurin farawa.
- Maimaita wannan motsi don adadin maimaitawa da kuke so kafin ku canza zuwa ɗayan hannu.
Lajin Don yi Dumbbell Single-hannu Leaning Lateral Reise
- Motsi Mai Sarrafa: Ka guji murɗa dumbbell ko amfani da ƙarfi don ɗaga shi. Wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma yana rage tasirin motsa jiki. Madadin haka, ɗagawa da runtse dumbbell a hankali, sarrafawa don tafiyar da tsokoki da aka yi niyya yadda ya kamata.
- Nauyin Da Ya dace: Zaɓi nauyin dumbbell wanda ke da ƙalubale amma mai iya sarrafawa. Ya kamata ya yi nauyi sosai don jin kuna a cikin tsokoki, amma ba nauyi sosai ba har ya lalata siffar ku ko kuma ya sa ku damuwa.
- Madaidaicin Matsayin Hannu: Ya kamata hannunka ya dan lankwasa a gwiwar hannu kuma motsi ya kasance da farko a cikin kafada. Ka guji mikawa ko kulle hannunka gabaki daya, saboda wannan na iya sanya damuwa mara amfani akan hadin gwiwar gwiwar gwiwar hannu.
- Matsayin jingina: Lokacin jingina zuwa gefe ɗaya, tabbatar da jikinka
Dumbbell Single-hannu Leaning Lateral Reise Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Single-hannu Leaning Lateral Reise?
Ee, masu farawa zasu iya yin aikin Dumbbell Single-arm Leaning Lateral Raise motsa jiki. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan sigar da ta dace don hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da fa'ida a sami mai koyarwa na sirri ko gogaggen mutum ya fara nuna aikin. Hakanan yana da mahimmanci don sauraron jikin ku kuma ku daina idan kun ji wani ciwo.
Me ya sa ya wuce ga Dumbbell Single-hannu Leaning Lateral Reise?
- Dumbbell Biyu-hannu na Lateral Tadawa: A cikin wannan bambancin, kuna ɗaga hannaye biyu a lokaci guda, yana ƙara nauyin gaba ɗaya akan kafaɗunku.
- Dumbbell Single-Arm Lateral Raise tare da Supination: Wannan sigar ta ƙunshi jujjuya tafin hannunku zuwa sama (supinating) yayin da kuke ɗaga dumbbell, wanda zai iya ƙara haɓaka biceps ɗin ku.
- Dumbbell Single-Arm Lateral Raise akan Bench na Kwangila: Don wannan bambancin, kuna kwance gefe a kan benci mai karkata don yin aikin, wanda zai iya samar da wani kusurwa na juriya daban-daban.
- Dumbbell Single-Arm Bent Over Lateral Tadawa: A cikin wannan bambancin, kuna lanƙwasa a kugu yayin da kuke yin ɗagawa, wanda ke hari deltoids na baya fiye da deltoids na gefe.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Single-hannu Leaning Lateral Reise?
- Dumbbell Front Raise: Wannan motsa jiki yana cike da Leaning Lateral Raise ta hanyar mai da hankali kan deltoids na gaba (gaba), yana taimakawa wajen tabbatar da daidaiton ci gaban kafada da ƙarfi.
- Layin Barbell Madaidaici: Yayin da Leaning Lateral Raise ke hari a gefen deltoids, Tsararren Barbell Row yana aiki duka na gefe da na baya (baya) deltoids, da kuma trapezius, yana samar da cikakkiyar kafada da motsa jiki na baya.
Karin kalmar raɓuwa ga Dumbbell Single-hannu Leaning Lateral Reise
- Dumbbell motsa jiki
- Tadawa ta gefe guda-hannu
- Jingina a kaikaice daga motsa jiki
- Dumbbell motsa jiki don kafadu
- Motsawar kafada hannu ɗaya
- Dumbbell yana haɓaka bambancin gefe
- motsa jiki na ƙarfafa kafada
- Gudun dumbbell mai hannu daya
- Jingina dumbbell daga gefe
- Toning kafada tare da dumbbells