Tadawa ta gefe
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tadawa ta gefe
Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa wanda ya fi dacewa da deltoids, yana taimakawa wajen gina fadin kafada da ma'anarsa. Ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa ƴan wasa masu ci gaba, suna neman haɓaka ƙarfin jiki da matsayi. Mutane na iya so su haɗa Ƙirar Ƙarya a cikin na yau da kullum don haɓaka kwanciyar hankali na kafada, inganta daidaitaccen ci gaban tsoka, da inganta ayyukan yau da kullum.
Yanayinta: tsammanin nuni a nuni Tadawa ta gefe
- Tsayawa jikin jikinka a tsaye, ɗaga dumbbells zuwa gefenka tare da ɗan lanƙwasa a gwiwar hannu kuma hannayen sun ɗan karkatar da gaba kamar suna zuba ruwa a cikin gilashi. Ci gaba da ɗaga su har sai sun kasance a matakin kafada.
- Dakata na daƙiƙa ɗaya a saman motsin, sannan a hankali rage ma'aunin nauyi baya zuwa wurin farawa.
- Maimaita wannan motsi don adadin da ake so na maimaitawa.
- Ka tuna don kiyaye tsaka-tsakin kashin baya da kuma sarrafa motsin ku a duk lokacin motsa jiki, guje wa duk wani motsi ko firgita.
Lajin Don yi Tadawa ta gefe
- **A Gujewa Amfani Da Lokacin Lokaci**: A guji amfani da lokacin motsa jiki don jujjuya nauyi sama, saboda hakan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Madadin haka, ɗagawa da rage ma'aunin nauyi ta hanyar sarrafawa, mai da hankali kan tsokoki da kuke ƙoƙarin yin aiki.
- **Zaɓi Nauyin Dama ***: Yin amfani da nauyi mai nauyi na iya haifar da mummunan tsari da raunin rauni. Fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Ka tuna, makasudin ba shine ɗaukar nauyi mafi nauyi ba, amma don yin motsa jiki daidai da aminci.
- **Mayar da hankali akan Kafadu ***: Tadawa ta gefe da farko tana kaiwa tsokar kafada, musamman ma
Tadawa ta gefe Tambayoyin Masu Nuna
Shi beginners za su iya Tadawa ta gefe?
Ee, tabbas masu farawa zasu iya yin motsa jiki na Lateral Raise. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni da kuma tabbatar da tsari mai kyau. Wannan motsa jiki da farko yana kai hari ga tsokoki na kafada, musamman na gefe ko deltoids. Kamar yadda yake tare da kowane motsa jiki, masu farawa yakamata su ɗauki hankali, mai da hankali kan kiyaye tsari daidai, kuma a hankali ƙara nauyi yayin da ƙarfinsu ya inganta. Tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horarwa lokacin farawa na iya zama da fa'ida don tabbatar da an yi aikin daidai.
Me ya sa ya wuce ga Tadawa ta gefe?
- Wurin zama na gefe: Wannan bambancin yana buƙatar ku zauna a kan benci, wanda zai iya taimakawa wajen ware tsokoki na kafada da kuma rage ikon yin amfani da hanzari don ɗaga ma'auni.
- Fasauke a kaikaice: A cikin wannan bambance-bambancen, ka sa kirji-ƙasa a kan wani wuri mai zurfi, wanda ya canza kusurwar motsi kuma yana nuna sassa daban-daban na tsokoki na kafada.
- A takaice a kusa: wannan bambance-bambancen da ya shafi lanƙwasa da kuma ɗaga masu nauyi daga wannan matsayin, wanda ke cin amanar da deltoids na baya maimakon mazaunin.
- Kebul na Hannu ɗaya na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa ya ƙunshi amfani da na’ura ta kebul, wanda ke ba da daidaiton matakin juriya a cikin motsi idan aka kwatanta da ma'aunin nauyi.
Me suna da abin da ya sanya ɗaukehawa ga Tadawa ta gefe?
- Layukan Madaidaici: Layukan madaidaiciya suna aiki na gefe (gefe) da na gaba (gaba) deltoids da kuma tsokoki na trapezius, suna haɓaka Lateral Raise ta hanyar ƙarfafa ƙungiyoyin tsoka iri ɗaya daga kusurwa daban-daban kuma tare da tsarin motsi daban-daban.
- Fuskar Fuskar: Fuskar fuska tana jan ragamar deltoids na baya (baya) da tsokoki na baya, wanda ya dace da haɓakar Lateral Raise ta hanyar tabbatar da cewa an ƙarfafa dukkan bangarorin kafada, inganta ingantaccen ci gaban tsoka da hana yiwuwar raunin da ya faru.
Karin kalmar raɓuwa ga Tadawa ta gefe
- Dumbbell Lateral Raise
- Darussan Ƙarfafa kafaɗa
- Dumbbell Motsa jiki don kafadu
- Aikin motsa jiki na gefe
- Ayyukan Gina Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa
- Dumbbell kafada Tadawa
- Lateral Dumbbell Raise Technique
- Ayyukan Toning na kafada tare da Dumbbells
- Yadda ake Kiwon Layi
- Dumbbell Lateral Lifts.