DEVIL PRESS
Latsa shaidan ba saurin maimaitawar burpees bane tare da dumbbells, amma motsi mai ƙarfi mai ƙarfi wanda ke haɗa tallafin bene da dumbbell biyu.
Latsa shaidan, wanda ya haɗa da riƙe dumbbells guda biyu, yin burpees ko turawa, sannan kawo ƙafafunku gaba da yin amfani da motar hip don ɗaga dumbbells sama da kai, yana haifar da babban zuciya, kafada, da buƙatun baya. Zagaye dumbbells na iya mirgina da cutar da wuyan hannu, kuma yayin da kuke gajiya, yankin ku na ƙasa da ƙwanƙwasa hinge sun rushe. Yi amfani da dumbbells hex da nauyi mai sauƙi don ƙware motsin bene da dumbbell ninki biyu daban, sannan haɗa su.
- Tsokoki na farko
- manyan pectoralis, tsokar Deltoid, Gluteus maximus, tsokar Quadriceps
- Tsokoki na ƙari
- Triceps, Hamstrings, Abdomen, Lats
- Matakin wahala
- Ƙwararre
- Nau'in motsi
- Dumbbell Burpee zuwa Dumbbell Snatch Connection sau biyu
Shin wajibi ne a yi tura-ups?
Ya dogara da dokoki. Kuna iya daidaita shi cikin aminci zuwa sauye-sauyen tsallake-tsallake ko tura sama don dacewa da manufar horonku.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Ƙirƙirar tsayayyen katako tare da dumbbells hex
Sanya dumbbells biyu a layi daya kuma ka riƙe hannayen hannu. Je zuwa katako tare da ƙafa ɗaya a lokaci ɗaya ko a cikin tsalle, tare da matse jikinka.
- 2
Yin turawa mai sarrafawa ko taɓa ƙasa
Rage ƙirjin ku tsakanin dumbbells bisa ga ka'idar burin ku. Idan kuna da rashin jin daɗi na kafada da baya, yi amfani da bambance-bambancen koma baya wanda ke barin turawa.
- 3
Kawo ƙafafunku fadi don shirya don hinge na hip
Kawo ƙafafunku a waje da hannayenku kuma sanya diddige ku a ƙasa. Tsaya tsayin baya da kwatangwalo, a shirye don jujjuya dumbbell tsakanin kafafunku.
- 4
Karɓar dumbbells a sama tare da motar hip
Yi sauri tare da glutes ɗinku, haɓaka dumbbells kusa da jikin ku kuma ɗaga su sama a cikin motsi ɗaya. Bayan tabbatar da kulle, sarrafa shi kuma rage shi zuwa ƙasa.
OWN THE TRANSITION
Bayan tashi daga bene, kar a ja da hannuwanku nan da nan don ƙirƙirar madaidaicin hinge.
Idan ƙafafunku sun yi kunkuntar ko dugadugan ku sun yi tsayi, kugu zai yi zagaye. Kasa fadi, tare da mika hannuwanku.
Yi hawan dumbbells tsakanin kafafunku ba tare da motsa su daga ƙarƙashin gwiwoyinku ba, sannan kuyi hanzari tare da kwatangwalo.
Muhimmin bayani: Cue don amfani nan da nan: "Ƙasa fadi kuma ku ɗaga dumbbells tare da kwatangwalo."
SCALE EACH PART
Kuna iya rage wahalar turawa da kwace sama da ƙasa daban.
Kula da ingancin motsi tare da koma baya, turawa gwiwa, da bambancin dumbbell ɗaya. Ba dole ba ne ka yi kowane mataki a matakin wahala mafi girma.
Idan baya da kafadu suna rushewa daga gajiyawar zuciya, rage lokacin aikin ku, ba yawan maimaitawa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Zagaye dumbbell yana jujjuyawa da lanƙwasa wuyan hannu
- Abin da kake gani
- Dumbbells suna motsawa hagu da dama kuma wuyan hannu suna girgiza yayin sashin bene.
- Dalili mai yiwuwa
- An yi amfani da kayan aiki marasa dacewa don tallafawa bene.
- Yadda ake gyarawa
- Yi amfani da hex dumbbells tare da lebur saman kuma tabbatar da maras zamewa.
Ƙasa mai kunkuntar ƙafafu da ɗagawa tare da kwatangwalo.
- Abin da kake gani
- An ɗaga sheqa, baya zagaye, dumbbells an cire su daga jiki.
- Dalili mai yiwuwa
- An ja kai tsaye daga burpee ba tare da shirye-shiryen hinge ba.
- Yadda ake gyarawa
- Kawo ƙafafu a waje da hannunka kuma ka dakata don bugun don ƙirƙirar hinge na hip.
Ja da dumbbell tare da hannuwanku har zuwa kan ku.
- Abin da kake gani
- Kafadu sun yi shru, hannaye sun fara gajiya, kuma an lanƙwasa baya.
- Dalili mai yiwuwa
- Hip Drive bai isa ba ko kiba.
- Yadda ake gyarawa
- Koyi lilo da babban lokacin ja tare da dumbbells masu sauƙi kuma kada ku tilasta tsayin sama.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙara nauyi da sauri
A hankali ƙara nauyi ko ƙara saurin motsi yayin riƙe daidaitaccen matsayi.
Ci gaba da yin aiki (hadaddun)
Haɗa tare da sauran motsi don ƙarfafa juriyar zuciya da tsoka a lokaci guda.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Wannan motsi ne mai ƙarfi mai ƙarfi, don haka farawa da ƙarancin maimaitawa ko gajeriyar tazarar aiki. Idan wani katako na bene da makullai na sama sun ruguje, ƙare saitin.
Mitar
1-2 sau a mako
Babban gajiyawar tsarin juyayi, don haka ba da damar isasshen lokacin dawowa.
girma
3 ~ 5 saiti, sau 3 ~ 6
Ana ba da shawarar ƙananan wakilai don mayar da hankali kan kiyaye motsi mai inganci da fashewa.
- Idan kun gaji kuma ku rasa matsayin ku, ƙare saitin nan da nan.
- Kare kashin baya ta hanyar kiyaye matsa lamba na ciki tare da numfashi mai ƙarfi.
Tambayoyin da ake yawan yi
Kuna ɗaga dumbbells sama da kan ku lokaci ɗaya?
Matsalolin shaidan na yau da kullun yana amfani da motar hip don wuce gaba a cikin motsi ɗaya. Tsaftace sannan dannawa wani bambanci ne.
Me yasa kuke buƙatar hex dumbbells?
Don rage haɗarin mirgina yayin tallafin turawa. Zagaye dumbbells ba su dace da sashin bene ba.
Shaida da nassoshi
- 1. ACE - Burpee
