kickback
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga kickback
Kickbacks shine motsa jiki mai tasiri sosai don niyya da ƙarfafa triceps da babba jiki. Sun dace da mutane a kowane matakan motsa jiki, gami da masu farawa, saboda ana iya yin su da ma'auni daban-daban don dacewa da ƙarfin mutum. Mutane da yawa za su iya zaɓar haɗa kickbacks cikin abubuwan yau da kullun don haɓaka ƙarfin hannu, haɓaka sautin tsoka, da haɓaka lafiyar jiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni kickback
- Lanƙwasa gaba a kugu don haka ƙirjin ku yana jingina gaba bisa ƙafãfunku, ci gaba da baya da kai sama.
- Riƙe dumbbells a ɓangarorin ku, lanƙwasa gwiwar gwiwar ku a kusurwar digiri 90 don haka hannayen ku na sama suna daidai da jikin ku.
- A hankali tura dumbbells baya ta hanyar mika gwiwar gwiwar ku kuma ba su damar dawowa a hankali bayan ɗan ɗan dakata.
- Ka riƙe hannunka na sama har yanzu a cikin wannan darasi, motsi da hannunka kawai, kuma maimaita don adadin maimaitawa.
Lajin Don yi kickback
- Motsi Mai Sarrafa: Ka guji kuskuren gama gari na amfani da kuzari don karkatar da ƙafar ka baya da baya. Ya kamata motsi ya kasance a hankali da sarrafawa, yana mai da hankali kan raguwa da haɓakar tsokoki na glute. Wannan ba kawai yana haɓaka tasirin aikin ba amma kuma yana rage haɗarin rauni.
- Madaidaicin Matsayi: Tabbatar cewa ƙafarku tana lanƙwasa (yatsun ƙafa suna nuni zuwa ƙasa) yayin motsi. Wannan yana taimakawa wajen shigar da glutes yadda ya kamata. Kuskure na yau da kullun shine nuna yatsun kafa, wanda zai haifar da ƙarancin haɗin gwiwa na tsokoki.
- Kada Ku wuce gona da iri: Ka guji kuskuren ɗaga ƙafarka da yawa ko kuma wuce kwatangwalo
kickback Tambayoyin Masu Nuna
Shi beginners za su iya kickback?
Ee, masu farawa za su iya yin aikin kickback kwata-kwata. Yana da babban motsa jiki don kai hari ga glutes da hamstrings. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi ko ma babu nauyi kwata-kwata don tabbatar da tsari mai kyau da kuma guje wa rauni. Yayin da kuke samun ƙarfi da kwanciyar hankali tare da motsi, zaku iya ƙara nauyi a hankali. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya duba fom ɗin ku don tabbatar da cewa kuna yin aikin daidai.
Me ya sa ya wuce ga kickback?
- Cable Kickback yana amfani da na'ura na kebul, yana samar da tashin hankali akai-akai a cikin motsi kuma yana ƙara ƙalubalen.
- Bent-Over Kickback yana buƙatar ku kula da matsayi mai lankwasa, wanda ke haɗa ainihin ku da ƙananan baya baya ga triceps.
- Resistance Band Kickback za a iya yi a ko'ina tare da juriya band, yin shi babban zaɓi ga gida motsa jiki.
- Kickback na Incline Bench Kickback ya ƙunshi yin motsa jiki a kan benci mai karkata, wanda zai iya taimakawa wajen ware triceps da rage damuwa a kan ƙananan baya.
Me suna da abin da ya sanya ɗaukehawa ga kickback?
- Lunges, kamar kickbacks, suna da kyau ga tsokoki na gluteal, hamstrings, da quads, suna haɓaka ƙarfin jiki da kwanciyar hankali.
- Deadlifts na iya haɗawa da kickbacks saboda suna kaiwa ƙungiyoyin tsoka iri ɗaya, gami da glutes da hamstrings, amma kuma suna shiga ƙananan baya da ainihin, suna sa ya zama cikakken motsa jiki.
Karin kalmar raɓuwa ga kickback
- Cable kickback motsa jiki
- Triceps motsa jiki tare da kebul
- Ayyukan ƙarfafa hannu na sama
- Ayyukan injin kebul
- Kayan aikin motsa jiki don triceps
- Kickback motsa jiki don manyan hannaye
- Triceps kickback tare da kebul
- Fitness na USB kickback
- motsa jiki toning hannu
- Aikin motsa jiki na igiya don tsokoki na hannu