Horar da jiki a daidaitaccen hanya yana da mahimmanci don inganta lafiyar jikin mu, ƙara ƙarfi da kuma kula da sautin tsoka. A cikin wannan labarin za mu mayar da hankali ga wani muhimmin sashi na jiki: kirji. Mun gabatar muku cikakken jagora zuwa motsa jiki ga mata masu dumbbells, manufa don yin a gida ko a cikin dakin motsa jiki, wanda ya dace da duk matakan kwarewa. Wadannan darussan ba kawai zasu karfafa kirjinka ba, har ma da sauran tsokoki kamar kafadu y triceps, inganta yanayin ku da kuma guje wa matsalolin sagging.
Dumbbells sune abokan haɗin gwiwa don ƙara juriya, aiki da jiragen tsoka daban-daban da kuma samar da iri-iri ga abubuwan yau da kullun. Daga motsi na asali zuwa motsa jiki na ci gaba, wannan cikakken jagorar ya ƙunshi duk abin da kuke buƙata don fara aiki da wannan yanki yadda ya kamata.
Ayyuka na asali don farawa da dumbbells
Ga waɗanda ke farawa, yana da mahimmanci su san mafi kyawun motsa jiki kafin ci gaba zuwa ƙarin ci gaba na yau da kullun. Ka tuna cewa dabara yana da mahimmanci don kauce wa raunuka da kuma kara yawan sakamako.
90º kusurwa
Wannan motsa jiki yana da kyau don farawa da aiki tare da ƙungiyoyi masu sarrafawa. Ka kwanta a bayanka tare da durƙusa gwiwoyi kuma ƙafafunka a kwance a ƙasa. Riƙe dumbbell a kowane hannu kuma sanya hannuwanku a shimfiɗa zuwa rufi. Rage dumbbells a kusurwar 90º, lanƙwasa gwiwar gwiwar ku kuma kawo su zuwa sassan jikin ku. Rike motsi a hankali kuma a sarrafa shi don gujewa asarar ma'auni.
Buɗewar gefe
Daga wuri ɗaya na farko, fara tare da miƙe hannuwanku zuwa sama kuma buɗe hannayenku waje a madaidaiciyar layi, yin giciye. Wannan darasi yana mai da hankali kan yin aiki da manyan tsokoki na pectoralis kuma yana taimakawa wajen gyara matsalolin matsayi. Ka guje wa runtse hannunka da yawa don kar a daidaita kafada hadin gwiwa.
Tsare-tsare na Dumbbell Dynamic
Yi amfani da dumbbell guda ɗaya don wannan darasi. Riƙe dumbbell da hannaye biyu kuma ku dawo da hannayenku baya, ku wuce kan ku, sannan ku koma ga ƙirjin ku. Tabbatar cewa an lanƙwasa gwiwar gwiwar hannu a duk lokacin motsi. Wannan darasi kuma yana aiki da kewayon motsi, mahimmanci don hana ƙwayar tsoka.
Ayyuka na tsaka-tsaki: Ƙara ƙarfi
Lokacin da kuka ji daɗi tare da motsa jiki na asali, lokaci yayi da za ku ƙara yawan tsanani don ci gaba da ci gaba.
Matsi Latsa
El matsa lamba Yana da kyakkyawan motsa jiki don kunna duka kirji da triceps. Kwance a bayanka kuma tare da dumbbell a kowane hannu, hada ma'auni tare kuma mika hannunka zuwa sama. Daga wannan matsayi, rage dumbbells zuwa kirjin ku, lanƙwasa gwiwar ku. Mafi nauyin nauyin da aka yi amfani da shi, mafi girman ƙoƙarin da ake buƙata, amma ya kamata ku daidaita shi zuwa matakin ku.
Eccentric buɗewa
Irin wannan buɗewa yana ƙarfafawa ta hanyar sarrafawa. Maimakon yin motsi mai sauri, ɗauki ma'aunin nauyi a gefe don 3 seconds, jin tashin hankali kuma da sauri komawa wurin farawa. Wannan motsa jiki ya dace don haɓaka juriya na tsoka.
Abubuwan ci gaba na yau da kullun ga waɗanda ke neman ƙalubale
Da zarar kun mallaki matsakaicin atisayen, za ku iya haɗa ƙarin hadaddun motsi da ƙara ƙarin nauyi a ayyukanku. Anan mun bar muku wasu zaɓuɓɓuka:
Ƙulla Ƙwararren Latsawa
Don aiki da babba kirji, yi amfani da benci mai karkata. Fara tare da lanƙwasa hannuwanku, kiyaye ma'aunin nauyi a tsayin ƙirji kuma ku shimfiɗa hannuwanku zuwa sama. Wannan motsa jiki yana ɗaya daga cikin mafi inganci don haɓaka ƙarfi.
Dumbbell Pullover
El bugu yana ƙarfafa duka manyan pectoralis da baya. Ka kwanta akan benci a kwance, kawo dumbbell a bayan kai tare da hannunka madaidaiciya kuma a hankali komawa zuwa kirjin ka. Koyaushe kiyaye cikakken sarrafa nauyin ku.
Hex Press
Don ƙarin mayar da hankali kai tsaye kan pec na ciki, sanya dumbbells tare, ƙirƙirar hexagon. Yi sannu a hankali, motsi mai matsawa tsaye don haɓaka tasirin.
Mabuɗin shawarwari don haɓaka sakamako
- Yi dumi kafin farawa: Yin motsa jiki na motsa jiki na haɗin gwiwa da tsayin daka mai ƙarfi zai taimake ka ka guje wa raunin da ya faru da inganta aikinka.
- Ci gaba a hankali: Fara da ma'aunin nauyi kuma a hankali ƙara. Kar ka manta cewa kiyaye dabara ya fi ɗaukar nauyi mai yawa mahimmanci.
- Mitar horo: Yi waɗannan darussan sau 2-3 a mako, ba da damar isasshen lokaci don tsokoki su dawo.
- Hydration da abinci mai gina jiki: Kula da isasshen ruwa da abinci mai wadataccen furotin don sauƙaƙe farfaɗowar tsoka.
Haɗa waɗannan darussan cikin ayyukan yau da kullun ba kawai zai ƙarfafa pecs ɗin ku ba, amma kuma zai inganta yanayin ku kuma zai sa ku ƙara ƙarfin gwiwa da sauti. Makullin shine ka kasance mai daidaituwa, kula da fasaha da daidaita horo ga kowane bukatun ku.