Jujjuyawar Waje ta Dumbbell Kai tsaye
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Jujjuyawar Waje ta Dumbbell Kai tsaye
Dumbbell Madaidaicin kafada na waje na jujjuyawar waje shine ƙarfin horon horo wanda da farko ke kai hari ga tsokoki na rotator cuff, haɓaka kwanciyar hankali da sassaucin kafaɗa. Wannan motsa jiki yana da fa'ida musamman ga 'yan wasa, mutanen da ke yawan yin motsi sama, ko waɗanda ke murmurewa daga raunin kafada. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, daidaikun mutane na iya inganta ƙarfin jikinsu na sama, hana rauni, da haɓaka aikin su a cikin wasanni da ayyukan yau da kullum.
Yanayinta: tsammanin nuni a nuni Jujjuyawar Waje ta Dumbbell Kai tsaye
- Bayan haka, juya hannayenku zuwa waje don tafofin hannu suna fuskantar gaba kuma dumbbells suna kan tsayin kafada.
- Sannu a hankali rage dumbbells baya zuwa wurin farawa, tabbatar da cewa kuna kula da kusurwar digiri 90 a cikin gwiwar ku.
- Maimaita wannan motsi don adadin da ake so na maimaitawa.
- Ka tuna don ci gaba da bayanka a tsaye da kuma jigon ku a duk tsawon lokacin motsa jiki don kare kashin baya da kuma haɓaka tasiri.
Lajin Don yi Jujjuyawar Waje ta Dumbbell Kai tsaye
- Nauyin Dama: Yana da mahimmanci a yi amfani da nauyin daidai. Yin amfani da ma'aunin nauyi da yawa zai iya haifar da sigar da ba ta dace ba da kuma yiwuwar rauni. Fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
- Motsi Mai Sarrafa: Guji motsi da sauri. Makullin wannan motsa jiki shine jinkirin, motsi mai sarrafawa. Ɗaga dumbbells zuwa tsayin kafada, riƙe na daƙiƙa guda, sannan ku rage su a hankali. Wannan dabarar ba wai kawai tana hana rauni ba, amma har ma yana haɓaka haɗin gwiwa na tsoka.
- Matsayin gwiwar hannu: Ka kiyaye gwiwar gwiwarka kusa da jikinka a duk lokacin motsa jiki. Kuskure na yau da kullun shine barin gwiwar hannu su fito waje, wanda zai iya cutar da haɗin gwiwa na kafada.
- Ikon numfashi: Ka tuna yin numfashi da kyau. Shaka yayin da kuke rage nauyi da fitar numfashi
Jujjuyawar Waje ta Dumbbell Kai tsaye Tambayoyin Masu Nuna
Shi beginners za su iya Jujjuyawar Waje ta Dumbbell Kai tsaye?
Ee, masu farawa zasu iya yin aikin Juyawa na waje na Dumbbell Kai tsaye. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don guje wa rauni kuma a hankali ƙara nauyi yayin da ƙarfi da fasaha ke haɓaka. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararrun ƙwararrun ƙwaƙƙwaran motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Wannan motsa jiki yana kai hari ga tsokoki na rotator cuff waɗanda ke da mahimmanci don kwanciyar hankali da ƙarfi na kafada.
Me ya sa ya wuce ga Jujjuyawar Waje ta Dumbbell Kai tsaye?
- Dumbbell Dumbbell Madaidaicin kafada na waje na waje: Wannan bambancin yana mai da hankali kan hannu ɗaya a lokaci guda, yana ba ku damar mai da hankali kan motsi da haɗin tsoka na kowane hannu ɗaya.
- Koma Bench Dumbbell Kai tsaye Juyi na waje: A cikin wannan bambancin, kuna yin motsa jiki a kan benci mai karkata, wanda ke canza kusurwar motsi kuma yana kai hari ga tsokoki na kafada daga wani hangen nesa.
- Dumbbell Kai tsaye Juyi na waje tare da Resistance Makada: Ƙara maƙallan juriya zuwa motsa jiki yana ƙara ƙarfi kuma yana ba da ci gaba da tashin hankali cikin motsi.
- Dumbbell Kai tsaye Juyi Juyi na waje a Injin Cable: Yin amfani da na'urar kebul maimakon dumbbells na iya samar da nau'in juriya daban-daban wanda ke ba da izinin motsi mai sauƙi, ƙarin sarrafawa.
Me suna da abin da ya sanya ɗaukehawa ga Jujjuyawar Waje ta Dumbbell Kai tsaye?
- Dumbbell Front Yana Haɓaka: Dumbbell Front Yana haɓaka aikin deltoids na baya, wanda ke haɓaka Juyin Juyawa na waje na madaidaiciya ta hanyar daidaita ƙarfi da haɓakar tsokoki na kafada, don haka haɓaka aikin gabaɗaya na kafada da hana raunin da ya faru.
- Dumbbell ƙasa da latsa: wannan motsa jiki yana yin niyya da tsokoki mai yawa ciki har da mawuyacin hali, wanda zai iya daidaita daidaituwar dumbbell, da haɓaka ƙarfin ƙwayoyin cuta daban-daban .
Karin kalmar raɓuwa ga Jujjuyawar Waje ta Dumbbell Kai tsaye
- Dumbbell Back Exercise
- Motsa Juyawar kafada Kai tsaye
- Jujjuyawar Waje ta Dumbbell
- Motsa Jiki na Ƙarfafa Baya
- Aikin motsa jiki na Dumbbell
- Babban Baya Dumbbell Exercise
- Juyawar kafada tare da Dumbbell
- Dumbbell Kai tsaye Motsa jiki
- Motsa Wajen Juyawa Baya
- Dumbbell Workout don Baya