A: kirji
1. Latsa mai ɗorewa: galibi yana yin kaurin babban tsoka da tsagi na kirji.
Aiki: Ku kwanta a kan benci tare da dumbbells a hannuwanku biyu, tare da dumbbells a kafaɗunku, dabino suna fuskantar sama, tura dumbbells sama har sai hannayenku sun miƙe, dakatawa, da sannu a hankali komawa zuwa matsayi. , yana ba da cikakkiyar ƙanƙancewa da cikakken fa'idar manyan pectoralis.
2. Ƙaƙƙarfan turawa: galibi akan tsokar kirji.
Aikace -aikacen: babban maƙasudin aikin daidai yake da latsawa mai jujjuyawa, bambanci shine cewa an daidaita saman kujera zuwa 30 ~ 40 digiri na karkata, kwanciya akan sa yayi.
3. Tsuntsaye masu juya baya: galibi suna yin tsagi na kirji na tsakiya.
Aiki: Kwanciya akan benci, dumbbells biyu, dabino a gaba, hannu biyu a zahiri madaidaiciya sama da kirji, hannaye biyu dan lanƙwasa gwiwar hannu zuwa ɓangarorin dumbbells arc ƙasa zuwa mafi ƙasƙanci, tsokar kirji ta cika gaba ɗaya, tsokar kirji tana tilasta yin kwangilar hannayen riga don dawowa.
Na biyu: kafada
1. Shawarwari: galibi suna yin amfani da makaɗan deltoid na gaba, na tsakiya da na baya.
Aiki: zaune, dumbbells biyu a gefen jiki, gwiwar hannu biyu waje, tafin gaba, a cikin arc don tura dumbbells zuwa mafi girman matsayi, tsayawa na ɗan lokaci, sannu a hankali sarrafa dumbbells bisa ga hanyar asali (arc). Ambato: Hakanan zaka iya yin ta a tsaye, tare da hannaye biyu a lokaci guda, ko kuma da hannu ɗaya bi da bi.
2. Dagawa ta gefe: galibi motsa jiki na tsakiyar deltoid.
Aiki: Rataye dumbbells biyu a gaban ƙafafunku, jingina gaba kadan, lanƙwasa gwiwarku, kuma ɗaga dumbbells zuwa bangarorinku zuwa tsayin kafada. Sanya tsoffin tsokoki a cikin “ƙanƙancewar ƙwanƙwasa”. Dakata, sannan a hankali a koma ga kulawar kafada kuma ana iya yin ta da hannu ɗaya, juyawa hannu biyu.
3. lanƙwasa gefen lanƙwasa: galibi motsa jiki na baya.
Aiki: Riƙe dumbbells guda biyu, tafukan hannu suna fuskantar juna, lanƙwasa da gwiwoyi, tsayayyen jiki, makamai har zuwa ɓangarori, sannan sarrafa jinkirin dawowa.
Kafar kafada: Mayar da hankali akan tsokar trapezius.
Aikace -aikace: Riƙe dumbbells duka biyu a gefenku, lanƙwasa gwiwoyinku kaɗan, jingina jikinku na sama gaba, ɗaga kafadun ku gaba ɗaya, ƙoƙarin taɓa kunnen kunne tare da acromial, tsayawa na ɗan lokaci, sannan a hankali sarrafa da dawo da su.
Uku: baya
Yin yawo da hannayensa biyu sun lanƙwasa: Yana mai da hankali kan latissimus dorsi.
Aikin: lanƙwasa gwiwoyinku kaɗan, riƙe dumbbell a hannuwanku biyu, rataya a gaba da ƙasan jikin ku, kuma yi amfani da ƙarfin ƙuntatawa na latissimus dorsi don ɗaga dumbbell zuwa gwiwar hannu da tsayin kafada ko ɗan sama sama da matsayin kafada, tsayawa na ɗan lokaci, sannan yi amfani da tashin hankali na latissimus dorsi don sarrafa dumbbell don dawo da sannu a hankali.Note: lokacin tuƙi, tsokar latissimus dorsi galibi ana yin kwangila kuma tana ƙaruwa. Bai kamata a ɗaga jikin sama sama don guje wa ƙarfin aro ba.
2. endingaya lanƙwasa hannu: Mafi yawa a kan baya da ƙananan baya.
Aiki: Riƙe dumbbell tare da tafin hannun da ke fuskantar ciki da dayan hannun yana tallafawa anga a gwiwa na kafa ɗaya don tabbatar da jikin. Tada dumbbell zuwa kugu (cikakken ƙwanƙwashin baya), dakatar da ɗan lokaci, sannan yi sarrafawa jinkirin dawowa (cikakken shimfiɗa baya), sannan canzawa daga wannan gefe zuwa wancan.
3. Cire madaidaicin kafa: Mai da hankali akan ƙananan baya, gluteus maximus, da biceps femoris.
Aiki: riƙe dumbbells a hannu biyu kuma rataye a gaban jiki, kafafu a buɗe a buɗe, faɗin kafada, kafafu madaidaiciya, baya madaidaiciya, jiki gaba, kai sama, har sai jikin sama ya kasance daidai da ƙasa. kwangila da tilasta jiki na sama baya.
Lokacin aikawa: Jul-13-2021