da dumbbell a kaikaice yana haɓaka Suna da mahimmancin motsa jiki ko muna so mu sami zagaye da kafadu masu kyau. Wannan aikin motsa jiki ne wanda ke yin aiki don ware tsaka-tsakin tsaka-tsaki ta hanyar da kawai yake aiki da wannan tsoka da kadan daga cikin trapezius. Duk da haka, akwai hanyoyi daban-daban don yin dumbbell a gefe.
A saboda wannan dalili, za mu sadaukar da wannan labarin don bayyana muku yadda ake yin haɓakar dumbbell a gefe, menene bambance-bambancen su da fa'idodin da suke da shi ga tsokoki.
Yadda za a yi dumbbell a kaikaice tada?
Tsaye ko zaune, riƙe dumbbell a kowane hannu a gefen ku. Tsayawa baya madaidaiciya da ginshiƙin ku, a hankali ɗaga dumbbells zuwa gefe har sai hannayenku sun yi daidai da ƙasa kuma an ɗan lanƙwasa gwiwar hannu. Sa'an nan kuma rage su a cikin tsari mai sarrafawa.
Yin wannan motsa jiki zai zama da wahala idan kun guji ja. Tsaya sha'awar yin wannan kuma mayar da hankali kan ɗagawa tare da deltoids.
Zaɓin nauyin da ya dace shine mabuɗin don yin ɗagawa a gefe daidai da aminci. Za ku ga cewa ko da tare da ingantacciyar ma'aunin nauyi, 'yan reps na ƙarshe sune ƙalubale na gaske, don haka babu buƙatar ƙoƙarin burgewa ta hanyar ɗaukar dumbbells mafi nauyi mai yiwuwa.
Ba kwa buƙatar amfani da dumbbells - maƙallan juriya suna da kyau don wannan motsa jiki. Kada ku daga sama sama da layi daya, kuma ku tabbata kun ajiye hannayenku a gefenku. Idan ba za ku iya yin dabarar da ta dace ba, ya kamata ku zaɓi yin amfani da ma'aunin nauyi.
Tsokoki masu hannu a cikin ɗagawa a gefe
Tadawa na gefe motsa jiki ne wanda za'a iya rarraba shi azaman motsa jiki na kafada. Ana iya canza shi tare da kusurwoyi daban-daban, kewayon motsi, da lodi. A ƙasa zaku iya ganin tsokoki da ke ciki.
- Deltoids na gaba, Deltoids na tsakiya, da Rear Deltoids
- Babban trapezius da trapezius na tsakiya
Amfanin dumbbell na gefe yana ɗagawa
A ƙasa zaku iya ganin wasu fitattun fa'idodin yin ɗagawa a gefe.
- Girma, Ƙarfin Kafadu: Ƙimar ta gefe ya daɗe yana zama madaidaici don ƙara girman kafada da ƙarfi. Yana ɗaya daga cikin ƴan motsa jiki waɗanda ke aiki da dukkan kawunan deltoids. Ƙara girman girman kafadu yana da mahimmanci ga kowa saboda yana ba da damar ƙwayoyin tsoka don samar da ƙarin ƙarfi don ɗaukar nauyin nauyi.
- Yana gyara rashin daidaituwar tsoka da asymmetry: wasu kungiyoyin tsoka sun koma baya kuma suna buƙatar yin aiki akan shi. Ta hanyar yin niyya ga kafadu tare da takamaiman motsa jiki, zaku iya ƙara haɓakar tsokar tsoka, sarrafawa da sautin raunin tsoka waɗanda pecs ko triceps za su iya mamaye su yayin motsa jiki kamar latsa sama. Kamar yadda wanda ke neman ƙara girman ƙafar ƙafa yana yin shimfiɗar quad, haɓakar gefe na iya yin tasiri iri ɗaya akan kafadu.
jerin da maimaitawa
Wannan motsa jiki ne mai rikitarwa, har ma da ma'aunin nauyi. Ayyukan da suke da sauƙi a karo na farko zasu biya bayan kun yi maimaita 8, don haka zaɓi nauyin ku da hikima. Maimaita sau 10-12 tare da cikakkiyar dabara. Zaɓin nauyin da ya dace shine mabuɗin don yin ɗagawa a gefe daidai da aminci.
Bambance-bambance da madadin
Akwai hanyoyi da yawa don yin wannan aikin. Anan akwai wasu zaɓuɓɓuka da bambance-bambance don haɗawa cikin ayyukan motsa jiki.
Ƙarshe Yana Ƙarfafa Jingila ga bango
Jingine jikin bango yayin ɗaga dumbbell tare da ɗayan hannu yana haifar da ƙarin damuwa akan kafadu ta hanyar da ake kira radiation. Jingine jikin bango, ba ka da yuwuwar yin zamba da nauyi domin yin hakan zai sa ka ji daɗi.
hawa da nakiyoyi
Wannan bambancin motsa jiki na baka yana aiki na gefe da na baya deltoids, amma motsi na crossover yana aiki da ainihin. Fara haske kuma tabbatar yana da sauƙi da farko. Wannan motsa jiki ne mai wahala fiye da yadda ake gani.
Ƙwayar gwiwa ta gefe
Durkusawa yana hana ku yin ha'inci da ƙarfi, wanda ke ƙara lokacin da kuke ɗaukar tsokoki na kafada. Har ila yau, zuciyar ku za ta motsa jiki, kamar yadda zai taimake ka ka tsaya a tsaye. Ta hanyar rage kwanciyar hankali, kuna samun amsa nan take. Duk wani matsala zai haifar da asarar ma'auni kuma kuna buƙatar gyara halin da ake ciki kafin ci gaba.
Ƙaddamar da Dumbbell Lateral Raise
Yin ɗagawa a kaikaice yayin lanƙwasa yana ƙara nisan hannunka don ɗaga nauyi. Babban kewayon motsi yana nufin ƙarin damuwa don yin aiki da tsokoki. Wannan canjin yana haifar da ƙarin nauyi a saman motsi. Dole ne ku yi kowane maimaitawa a hankali da sarrafawa saboda abin da kuke nema shine ƙarin lokaci a cikin tashin hankali.
Shin haɓakar gefe yana da tasiri ba tare da dumbbells ba?
A'a. Ana buƙatar dumbbells don yin ɗagawa a gefe. Wannan saboda nauyin ku zai taimaka wajen gina tsoka. Hakanan, godiya ga dumbbells zaka iya ƙara yawan ƙwayar tsoka. Bayan haka, dumbbells suna ba da mafi kyawun daidaituwa da daidaitawar jiki.
Dumbbells yana ba mu ƙarin iri-iri a cikin ayyukan mu, da kuma ƙarin sarrafa tsoka da wayar da kan motsi. Waɗannan suna haɓaka kwanciyar hankali na haɗin gwiwa. A gefe guda, suna ba da mafi girman kewayon motsi kuma suna ba da ƙarin tsaro. Dumbbells ana ba da shawarar ga mutanen da ke da raunin tsoka, saboda ba za su ƙara tsananta rauni ba.
Nasihu don Yin Dumbbell Lateral Tadawa
A ƙasa akwai jerin shawarwari mafi mahimmanci dangane da wannan:
- Ta hanyar yin waɗannan atisayen, yi la'akari da yadda jikinka zai iya ɗaukar su.
- A hankali ƙara nauyin dumbbells.
- Kula da daidaitaccen matakin motsi don ƙirƙirar maimaita maimaitawa. Kada ku hanzarta motsi yayin motsa jiki, in ba haka ba zai haifar da rauni na tsoka.
- Aiwatar da lokutan hutu don ba da damar tsokoki su dawo.
- Tara adadin maimaitawa da tazarar hutu don kowane jeri.
- Yi amfani da dumbbells masu nauyi waɗanda ke ba ku damar sarrafa su cikin sauƙi.
- Tsaya baya ka mike ka duba gaba.
- Tabbatar kana numfashi yadda ya kamata. Shaka yayin gangarowa da fitar da numfashi yayin hawan.
- Dan lankwasa gwiwar hannu don kar a yi kiba.
- Tabbatar cewa kun yi dumi sosai kafin yin wannan motsa jiki.
- Yin wannan motsi daidai yana ɗaukar lokaci, fasaha, da juriya.
- Ɗaga ma'aunin nauyi a matsakaicin taki.
Ina fatan cewa tare da wannan bayanin zaku iya ƙarin koyo game da haɓakawar dumbbell da fa'idodin su.