Horar da kafada shine yawancin motsa jiki na deltoid, muna horar da kafada zai iya taimaka mana don tabbatar da kwanciyar hankali na motsi.Zai fi kyau a yi amfani da kayan aiki don taimaka muku motsa jiki.Dumbbells da barbells ana amfani da su azaman kayan taimako.Shin kun san yadda ake amfani da barbells don gina tsokoki na deltoid?Mu je mu duba!
Ɗayan, turawa mai nauyi
Don motsa jiki na farko, muna buƙatar amfani da barbell na hankali don motsa jiki.Idan kai mai motsa jiki ne wanda ya kasance yana aiki na ɗan lokaci, zaka iya amfani da barbell mafi girma don motsa jiki.Idan kun kasance sababbi ga wannan motsa jiki, zaku iya farawa tare da ƙaramin nauyi don jin motsin tsokar tsokar deltoid.
A lokacin motsa jiki, ya kamata mu kiyaye jikinmu a tsaye, riƙe mashaya tare da hannaye biyu kuma mu tura.Lokacin rike sandar, wuyan hannaye na hannaye biyu ba a rike su a mike, ta yadda za a iya dan matsawa wuyan baya, don guje wa matsi da yawa a hannunka.A cikin aiki, kewayon aikin turawa ya kamata ya kasance a wurin, kula da jin daɗin jin daɗin tsoka na deltoid, saurin motsa jiki ba shi da sauri, jinkirin motsa jiki na iya sa tsokoki su sami kuzari mai kyau.
Biyu, barbell madaidaiciyar ja
Ka kama sandar da hannaye biyu kuma ka ja shi kai tsaye zuwa kirjinka har sai gwiwar hannu da kafadu suna cikin layi.Yi motsa jiki tare da ƙafafu da faɗin kafada, kugu da baya madaidaiciya, kashin baya a cikin tsaka tsaki, da waƙar mashaya daidai da ƙasa.Da farko, a zauna a kan stool na kusurwar dama, ƙafafu daban-daban don taka ƙasa, duwawu kusa da baya, ciki yana matsewa a bayan kugu madaidaiciya ƙarƙashin yanayin lanƙwasa kan hannun hannu na riko ƙwanƙwasa, nisan riko shine sau 1.5. Faɗin kafada, fitar da numfashi don ɗaga barbell zuwa gaban matsayin cinya.
Uku, zaune barbell kafada tura
Ka kiyaye ƙashin ƙashin ƙugu da matse cikinka, kugu da bayanka madaidaiciya da ɗan madaidaici, kafaɗar kafaɗarka da madaurin kafadarka ƙasa, kiyaye ƙirjinka waje da idanunka suna kallon gaba.Shaka da fitar da numfashi don ɗaga sandar zuwa wuri kusa da ƙwanƙwasa (hannu na sama kaɗan kaɗan ƙasa da kafaɗa da gaɓoɓin hannu daidai da ƙasa, tsaka tsaki na wuyan hannu).A cikin shirye-shiryen numfashi, tsokoki na deltoid na exhalation suna yin ƙarfi don fitar da hannu na sama, suna tura kullun tare da fuska zuwa saman kai.Yi hankali kada gwiwar hannu ta kulle kuma wuyan hannu ya kasance tsaka tsaki.Numfashi, tsokoki na deltoid suna sarrafa hannu na sama don runtse barbell tare da fuska zuwa ƙarshen hanci.
Lokacin aikawa: Satumba-12-2022