Zaune a Lateral Tadawa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Zaune a Lateral Tadawa
Ƙarfafa Ƙarfafawa na Ƙarfafa Ƙarfin Ƙarfafawa wanda ke kaiwa ga tsokoki na kafada, musamman deltoids na gefe, yana haɓaka ƙarfin jiki gaba ɗaya da inganta motsin kafada. Kyakkyawan zaɓi ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya ba da gudummawa ga mafi kyawun matsayi, haɓaka wasan motsa jiki, da ƙarin bayyanar jikin sama.
Yanayinta: tsammanin nuni a nuni Zaune a Lateral Tadawa
- Tsayawa jikin jikinka a tsaye, sannu a hankali ɗaga dumbbells zuwa gefenka tare da ɗan lanƙwasa a gwiwar hannu kuma hannayenka sun ɗan karkata gaba kamar suna zuba ruwa a cikin gilashi.
- Ci gaba da ɗaga ma'aunin nauyi har sai hannuwanku sun yi daidai da ƙasa, tabbatar da cewa kun ci gaba da ɗan lanƙwasa kaɗan a cikin gwiwar hannu a duk lokacin motsi.
- Dakata na ɗan lokaci a saman motsi, sannan a hankali rage dumbbells baya zuwa wurin farawa.
- Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye motsinku a hankali da sarrafawa don haɓaka haɗin tsoka.
Lajin Don yi Zaune a Lateral Tadawa
- Motsi masu sarrafawa: Lokacin ɗaga ma'aunin nauyi, yi haka a hankali da sarrafawa. Ka guji motsi ko motsi mai sauri, wanda zai haifar da rauni. Ɗaga ma'aunin nauyi da sauri yana iya amfani da ƙarfi maimakon ƙarfin tsoka, rage tasirin motsa jiki.
- Madaidaicin Matsayin Hannu: Fara tare da mika hannunka cikakke da ma'aunin nauyi a gefenku. Yayin da kuke ɗaga ma'aunin nauyi, kiyaye gwiwar gwiwar ku kaɗan don guje wa damuwa. Ka guji ɗaga ma'aunin nauyi sama da tsayin kafada, saboda wannan na iya sanya damuwa maras buƙata akan haɗin gwiwa na kafada.
- Numfasawa: Ka tuna yin numfashi da kyau yayin motsa jiki. Yi numfashi yayin da kuke ɗaga ma'aunin nauyi da shaƙa yayin da kuke sauke su. Rike numfashinka na iya kaiwa ga wani
Zaune a Lateral Tadawa Tambayoyin Masu Nuna
Shi beginners za su iya Zaune a Lateral Tadawa?
Ee, mafari tabbas za su iya yin motsa jiki na Seated Lateral Raise. Motsa jiki ne mai sauƙi wanda ke kaiwa ga tsokoki na kafada, musamman deltoids na gefe ko na gefe. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni kuma don tabbatar da ana amfani da sigar daidai. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen masu farawa jagora ta hanyar aiwatarwa don tabbatar da dabarar da ta dace.
Me ya sa ya wuce ga Zaune a Lateral Tadawa?
- Lanƙwasa-Over Lateral Tadawa: Wannan bambancin yana hari kan deltoids na baya ta hanyar lanƙwasa a kugu da ɗaga ma'auni daga matsayi mai rataye.
- Hannun Hannu Guda Guda Na Baya: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali kan kowace kafaɗa ɗaya ɗaya.
- Lateral ɗaga tare da juriya na juriya: maimakon yin amfani da dumbbells, wannan bambancin yana amfani da ƙungiyoyi don samar da nau'in tashin hankali daban-daban a kan tsoka.
- Fassara bencin da aka tace: wannan bambance-bambancen an yi shi ne akan tarko mai lagewa, wanda ya canza kusurwar motsa jiki da kuma nisantar tsokoki dabam.
Me suna da abin da ya sanya ɗaukehawa ga Zaune a Lateral Tadawa?
- Daidaitaccen layi: Kamar yadda aka sanya shi a kusa, layin madaidaiciya yana aiki da Trapezius da kuma Biiceps, taimaka wajen gina ƙarfi da daidaita a saman jikin babba.
- Gaban Dumbbell Tasowa: Wannan motsa jiki yana cike da Wurin zama na gefe ta hanyar niyya ga deltoids na gaba, yana tabbatar da cewa duk sassan wannan rukunin tsoka suna aiki daidai da haɓaka.
Karin kalmar raɓuwa ga Zaune a Lateral Tadawa
- "Dumbbell Seated Lateral Raise"
- "Ayyukan ƙarfafa kafada tare da dumbbells"
- "Ayyukan motsa jiki a kafada"
- "Dumbbell motsa jiki don tsokoki na kafada"
- "Tsarin Ƙarfafa Ƙarfafa Ƙarfafawa"
- "Yadda ake zama a gefe tadawa"
- "Dumbbell a gefe yana ɗagawa yayin zaune"
- "Matsayin motsa jiki na daga kafada"
- "Dumbbell motsa jiki don deltoids"
- "Seated Dumbbell Lateral Raise tutorial"