Tadawa ta gefe
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tadawa ta gefe
The Lateral Raise wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na kafada, musamman deltoids, yana ba da gudummawa don haɓaka ƙarfin sama da kwanciyar hankali. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da ƙarfin motsa jiki. Wani zai so ya yi wannan darasi don haɓaka ma'anar kafada, haɓaka matsayi, da tallafawa ayyukan yau da kullun waɗanda ke buƙatar ɗagawa ko ɗauka.
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 hannayenka sun ɗan karkatar da gaba kamar suna zuba ruwa a cikin gilashi. Ci gaba da hawan sama har sai hannayenku sun yi daidai da bene.
- Fitar da numfashi yayin da kuke aiwatar da wannan motsi kuma ku dakata na daƙiƙa a saman.
- A hankali rage dumbbells baya zuwa wurin farawa yayin da kuke numfashi.
- Maimaita wannan motsi don adadin maimaitawa.
Lajin Don yi Tadawa ta gefe
- Riko da kyau: Riƙe ma'aunin nauyi tare da tafin hannunku suna fuskantar juna da kuma gwiwar hannu kaɗan sun lanƙwasa. Kada ma'aunin nauyi ya kasance yana taɓa jikin ku. Kada ka kama ma'aunin nauyi sosai saboda hakan na iya haifar da damun wuyan hannu.
- Motsi Mai Sarrafa: Ɗaga ma'aunin nauyi zuwa gefe har sai hannayenku sun yi daidai da ƙasa. Tabbatar cewa motsi yana jinkiri kuma ana sarrafa shi, kauce wa motsin motsi. Ya kamata hannuwanku su jagoranci motsi, ba nauyi ba.
- Kar a yi sama da ƙasa: Yi amfani da nauyi mai wahala amma mai iya sarrafawa. Ɗaga nauyin da ya yi nauyi zai iya haifar da mummunan tsari da kuma yiwuwar rauni.
- Guji Yin Amfani da Lokaci: Kuskure na yau da kullun shine amfani da hanzari don ɗaga nauyi, wanda zai haifar da rauni da rage tasirin motsa jiki.
Tadawa ta gefe Tambayoyin Masu Nuna
Shi beginners za su iya Tadawa ta gefe?
Ee, masu farawa zasu iya yin motsa jiki na Lateral Raise. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa raunuka. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen jagora ta hanya madaidaiciya. Wannan aikin yana da kyau don ƙarfafa tsokoki na kafada, musamman deltoids.
Me ya sa ya wuce ga Tadawa ta gefe?
- Lanƙwasa-Over Lateral Tadawa: Wannan bambancin yana hari akan deltoids na baya, yayin da kuke lanƙwasa a kugu yayin yin ɗagawa.
- Gaban Lateral Tasowa: Maimakon ɗaga ma'aunin nauyi zuwa gefe, kuna ɗaga su a gaban jikin ku, kuna niyya ga tsokoki na baya na deltoid.
- Fasauki a kusa da tayar da hankali: An yi shi a kan wani wuri mai ban sha'awa, wannan bambance-bambancen yana canza kusurwar ɗaga, sanya ƙarin girmamawa a kan abubuwan da ke bayarwa.
- Hannun Hannu ɗaya na Baya: Ana yin wannan bambancin tare da hannu ɗaya a lokaci ɗaya, yana ba da damar ƙarin mayar da hankali kan tsokar deltoid ɗaya.
Me suna da abin da ya sanya ɗaukehawa ga Tadawa ta gefe?
- Layukan Madaidaici: Layukan madaidaici suna haɓaka Haɓakawa ta Lateral ta hanyar aiki duka na gefe da na gaba na deltoids, da kuma tarkuna na sama, suna samar da daidaitaccen motsa jiki na ƙarfin sama.
- Gabatarwar gaba: Gaban yana tasowa yana niyya ga deltoids na gaba, yana haɓaka haɓakar Lateral Raise ta hanyar tabbatar da duk sassan tsokar tsokar kafada ana aiki daidai, yana haɓaka daidaitaccen ci gaban tsoka.
Karin kalmar raɓuwa ga Tadawa ta gefe
- "Cable Lateral Raise motsa jiki"
- "Ayyukan ƙarfafa kafadu"
- "Cable exercises for kafadu"
- "Lateral Raise with Cable"
- "Cable motsa jiki don kafada tsokoki"
- "Yadda za a yi a Lateral Tadawa"
- "Toning toning with Cable Lateral Raise"
- "Ayyukan motsa jiki don ƙarfin kafada"
- "Cable inji motsa jiki don kafadu"
- "Tsarin motsa jiki na gefe"