Zaune Kickback
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Zaune Kickback
The Seated Kickback motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa tsokoki na glute, yana ba da gudummawa ga ingantacciyar daidaituwa, haɓaka wasan motsa jiki, da mafi kyawun tallafi ga ƙananan baya. Ya dace da daidaikun mutane a duk matakan motsa jiki, gami da masu farawa da waɗanda ke da iyakataccen motsi, kamar yadda za'a iya gyara shi gwargwadon iyawar mutum. Mutum zai so yin wannan motsa jiki don yin sautin gindi, inganta matsayi, da goyan bayan ƙarfin jiki da jimiri gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Zaune Kickback
- Ka shimfiɗa ƙafafu a gabanka, kiyaye ƙafafunka tare da yatsun kafa.
- Haɗa ainihin ku kuma ku riƙe madaidaiciyar baya yayin da kuke lanƙwasa gwiwoyinku a hankali kuma ku ja su zuwa ƙirjin ku.
- Ka dakata na ɗan lokaci lokacin da gwiwoyinka suna kusa da ƙirjinka, sannan a hankali ka shimfiɗa ƙafafunka baya a gabanka.
- Maimaita wannan darasi don adadin maimaitawar da kuke so, tabbatar da kiyaye motsinku a hankali da sarrafawa don haɓaka tasirin motsa jiki.
Lajin Don yi Zaune Kickback
- Motsi Mai Sarrafa: Miƙa ƙafa ɗaya baya da sama, riƙe gwiwa a tsaye, har sai ƙafar ƙafarku ta kasance daidai da tsayin ku. Sa'an nan kuma, sannu a hankali rage ƙafarku zuwa ƙasa. Tabbatar cewa motsi yana sarrafa kuma ba da sauri ba, saboda wannan na iya haifar da damuwa a kan ƙananan baya kuma baya shiga tsokoki na glute yadda ya kamata.
- Shiga Mahimmancin ku: Yayin yin kickback na zaune, yana da mahimmanci don haɗa tsokoki na asali. Wannan ba wai kawai yana taimakawa wajen kiyaye ma'aunin ku ba amma yana haɓaka tasirin motsa jiki ta hanyar haɗa ƙarin ƙungiyoyin tsoka.
- Ka guje wa wuce gona da iri: Kuskure na yau da kullun shine wuce gona da iri a kafa yayin kickback.
Zaune Kickback Tambayoyin Masu Nuna
Shi beginners za su iya Zaune Kickback?
Ee, mafari na iya yin aikin Kickback Seated. Motsa jiki ne mai sauƙi wanda ke kaiwa ga tsokoki. Duk da haka, kamar kowane motsa jiki, yana da mahimmanci a fara da nauyi ko babu nauyi ko kaɗan don fahimtar sigar da ta dace da kuma guje wa rauni. Hakanan yana da fa'ida a sami ƙwararren mutum ko mai ilimi, kamar mai horar da kai, ya jagorance ku ta hanyar motsa jiki da farko.
Me ya sa ya wuce ga Zaune Kickback?
- Zaune Bent-Knee Kickback: Maimakon mika ƙafarka a kai tsaye, ka lanƙwasa gwiwa kuma ka mayar da baya, mai da hankali kan glutes.
- Zauren Kickback tare da Nauyin Ƙungiya: Wannan bambancin yana amfani da ma'aunin ƙafar ƙafa don ƙara juriya da kuma sa motsa jiki ya fi ƙalubale.
- Kickback Seated Leg Single: Wannan bambancin ya haɗa da yin motsa jiki tare da ƙafa ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka.
- Zauren Kickback tare da Ƙwallon Ƙarfafawa: Wannan bambancin ya ƙunshi ajiye ƙwallon kwanciyar hankali a baya da bango, wanda ke ƙara wani abu na ma'auni da ƙarfin ƙarfin motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Zaune Kickback?
- Lunges, kama da Seated Kickbacks, suna aiki da ƙananan tsokoki na jiki ciki har da glutes, quads, da hamstrings, wanda ke taimakawa wajen inganta daidaituwa da daidaitawa.
- Motsa jiki na gada yana cike da Zazzage Kickbacks ta hanyar mai da hankali kan ƙungiyoyin tsoka iri ɗaya, musamman glutes da hamstrings, kuma yana ƙara wani yanki na ainihin daidaitawa ga aikin motsa jiki na yau da kullun.
Karin kalmar raɓuwa ga Zaune Kickback
- Kujerar Dumbbell Kickback
- Triceps Workout
- Motsa Jiki na Sama
- Dumbbell Triceps Kickback
- Zaune a Motsa Jiki
- Ƙarfafa Horarwa ga Makamai
- Dumbbell Kickback Exercise
- Zaune Triceps Workout
- Horon Ƙarfin Jiki
- Dumbbell Motsa jiki don Triceps