Tsayawa Kickback
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsayawa Kickback
Kickback na tsaye shine ƙananan motsa jiki wanda ke kaiwa ga glutes da hamstrings, yana taimakawa wajen ƙarfafawa da sautin waɗannan wurare. Yana da babban motsa jiki ga duk wanda ke neman haɓaka ƙarfin jikinsa, tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba. Mutane za su so yin wannan motsa jiki saboda yana iya inganta daidaito, matsayi, da kuma tsarin jiki gaba ɗaya, da kuma yiwuwar rage ƙananan ciwon baya.
Yanayinta: tsammanin nuni a nuni Tsayawa Kickback
- Matsar da nauyin ku zuwa ƙafar dama, lanƙwasa gwiwa na hagu kuma a hankali ya ɗaga shi a bayan ku, ku ci gaba da durƙusa gwiwa.
- Ƙara ƙafar hagu a bayanka, matsawa ta diddige don daidaita ƙafar ba tare da kulle gwiwa ba.
- Riƙe matsayin na ɗan daƙiƙa kaɗan, sannan a hankali mayar da ƙafar hagu zuwa ƙasa.
- Maimaita motsa jiki a ɗayan ƙafar, ɓangarorin daban-daban don adadin da ake so na maimaitawa.
Lajin Don yi Tsayawa Kickback
- Motsi Mai Sarrafa: ɗaga ƙafa ɗaya daga ƙasa kuma shimfiɗa ta a bayanka. Tsaya gwiwa a mike kuma ka matse glutes yayin da kake daga kafa. Kuskure na yau da kullun anan shine girgiza kafa da sauri ko kuma ba tare da kulawa ba, wanda zai iya haifar da rauni. Koyaushe yin motsi a hankali, sarrafawa.
- Ci gaba da Mahimmanci: A duk lokacin motsa jiki, kiyaye ainihin ku. Wannan zai taimaka kula da ma'auni kuma yana aiki da abs. Kuskure na yau da kullun shine barin cikin ku ya huta, wanda zai iya haifar da ruɓaɓɓen baya da yuwuwar rauni.
- Ka guji wuce gona da iri: Kada ka ɗaga ƙafarka da tsayi sosai. Manufar ita ce ku ji matsi a cikin glutes ɗinku, ba don ganin girman girman da za ku iya ba
Tsayawa Kickback Tambayoyin Masu Nuna
Shi beginners za su iya Tsayawa Kickback?
Ee, masu farawa zasu iya yin motsa jiki na Kickback a tsaye. Motsa jiki ne mai sauƙi wanda ke kaiwa ga glutes da hamstrings. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi ko babu nauyi kwata-kwata, kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali, sauraron jikinsu, kuma a hankali su ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.
Me ya sa ya wuce ga Tsayawa Kickback?
- Kickback na Nauyin Ƙwaƙwalwar Ƙwaƙwalwa: A cikin wannan bambancin, kuna ɗaure ma'aunin ƙafar ƙafa don ƙara juriya yayin yin kickback.
- 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa: Wannan sigar ya ƙunshi ƙungiyar juriya da aka madauki kusa da idon sawu, tana ba da tashin hankali yayin da kuke kokawa.
- Dumbbell Standing Kickback: Wannan bambancin yana buƙatar ku riƙe dumbbell a bayan gwiwa don ƙarin nauyi yayin kickback.
- Kallon kwallon kafa ta dakatar da kai: A wannan sigar, ka huta hannayenka akan ballarku yayin daidaita yayin aiwatar da karar.
Me suna da abin da ya sanya ɗaukehawa ga Tsayawa Kickback?
- Lunges: Kamar Tsayawa Kickbacks, Lunges da farko suna aiki da glutes da quads, amma kuma suna shiga hamstrings da calves, suna ba da ƙarin ƙarancin motsa jiki na jiki da kuma taimakawa wajen haɓaka daidaito da daidaituwa.
- Deadlifts: Deadlifts suna da matukar dacewa ga Tsayawa Kickbacks yayin da suke kaiwa ga sarkar baya, ciki har da hamstrings da glutes, kuma suna buƙatar mahimmanci mai mahimmanci don tsari mai kyau, don haka inganta ƙarfin da kwanciyar hankali da ake bukata don motsi na kickback.
Karin kalmar raɓuwa ga Tsayawa Kickback
- Dumbbell Tsaye Kickback Exercise
- Triceps Workout tare da Dumbbells
- Ayyukan Ƙarfafa Ƙarfafa Makamai
- Dumbbell Kickback don Triceps
- Tsaye Kickback Arm Workout
- Motsa jiki don Toning Upper Arms
- Dumbbell Exercise for Arm Muscles
- Koyarwar Triceps tare da Dumbbells
- Kickback Motsa jiki don Ƙarfin Hannu
- Babban Hannu Toning tare da Tsaye Kickback