MAN MAKER
Man Maker ba motsa jiki bane wanda ke haɗa motsi da yawa cikin sauri, amma haɗaɗɗen motsin kwandishan wanda ke kulawa da haɗa kowane matsayi na turawa, jere mai juyi, mai tsabta, da turawa.
Man Maker, wanda ke yin layuka na turawa da hagu da dama daga wani katako mai riƙe da dumbbells guda biyu, sannan ya tashi ya ƙare tare da tsaftacewa da turawa, gajiya ya taru a cikin jiki da sauri. Idan ba a ƙware kowane mataki daban ba, jujjuyawar ƙashin ƙashin ƙugu, zagaye na baya na baya, da rashin kwanciyar hankali za su bayyana a jere. Yi amfani da dumbbells hexagonal da nauyi mai sauƙi, kuma kuyi motsa jiki, layuka, da tsaftataccen matsawa daban idan ya cancanta.
- Tsokoki na farko
- manyan pectoralis, latissimus dorsi, deltoids, quadriceps
- Tsokoki na ƙari
- Triceps, Gluteus Maximus, Hamstrings, Abdomen
- Matakin wahala
- Ƙwararre
- Nau'in motsi
- Push-up, Renegade jere, Tsaftace, Haɗin Thruster
Wane motsi ya haɗa da maimaitawa?
Yawanci ya haɗa da turawa, layuka na gefe-zuwa-gefe, tsaftacewa, da squat-presses, amma yana iya bambanta dangane da ƙa'idodin shirin.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Ƙirƙirar Faɗin Dumbbell Plank
Sanya hex dumbbells a ƙarƙashin kafadu kuma yada ƙafafunku fadi cikin katako. Tabbatar cewa wuyan hannu, kafadu, da ƙashin ƙugu sun tabbata.
- 2
Yin tura-up da layuka na juyawa gefe-da-gefe
Rage ƙirjin ku tsakanin dumbbell, sannan ɗaga dumbbell ɗaya kuma ja dumbbell ɗaya zuwa haƙarƙarin ku. Rage ƙasa kuma maimaita a wancan gefen, ajiye ƙashin ƙugu a gaban ku.
- 3
Kawo ƙafafunku zuwa dumbbell mai tsabta
Ku kawo ƙafafunku a waje da hannayenku don ƙirƙirar hinge na hip kuma ku hanzarta dumbbells kusa da jikin ku, rike su a gaban kafadu. Kada ku kama shi da kugu.
- 4
Squat yana biye da ƙare tare da latsa sama
Squat kuma tsaya tare da dumbbells a kan kafadu kuma haɗa ƙarfin ƙananan jikin ku zuwa latsawa. Kulle sama kuma komawa ƙasa ƙarƙashin iko.
RESPECT EACH POSITION
Ko da maɗaukakiyar motsi ne, ba a bar wurin farawa da ƙarshen kowane mataki ba.
Bayan yin tuƙi, sanya dumbbells ƙasa a tsaye, ƙasa akan ƙafafunku, ƙirƙira hinge, sannan tsaftacewa. Gaggawa canjin canji yana ƙara haɗarin baya da wuyan hannu.
Tsayar da daƙiƙa 0.5 tsakanin kowane mataki ya fi tasiri a cikin koyan matsayi fiye da sauri.
Muhimmin bayani: Cue don gwadawa nan da nan: "Kafaffen tsare-tsare, ƙayyadaddun layi, ƙayyadaddun hinge, gyarawa mai matsawa"
REMOVE ONE LINK
Idan mataki ya gaza, koma zuwa wancan matakin maimakon tilasta shi ya maimaita duka.
Ana iya daidaita abubuwan da aka gyara kamar turawa gwiwa, layuka masu goyan baya, mai tsabta sannan kuma danna dannawa.
Ko da don dalilai na zuciya, idan dumbbells suna girgiza ko ƙashin ƙugu yana juyawa, rage lokacin aiki.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Pelvis yana jujjuyawa sosai lokacin tuƙi
- Abin da kake gani
- Ƙashin ƙashin ƙugu a gefen ja yana nuni zuwa ga rufi da jujjuyawar dumbbell.
- Dalili mai yiwuwa
- Tazarar ƙafa yana da kunkuntar sosai ko nauyi ya wuce kima.
- Yadda ake gyarawa
- Sanya ƙafafunku fadi kuma ku rage dumbbells, ja su a takaice zuwa ga hakarkarinku.
Tsaftace Tsabtace Tsabtace Tsabta zuwa kugu
- Abin da kake gani
- Ƙafafun ƙasa kunkuntar, baya zagaye, dumbbells nesa da jiki.
- Dalili mai yiwuwa
- Matakin shiri na hinge ya tsallake.
- Yadda ake gyarawa
- Sanya ƙafafunku a waje da hannayenku, dakata don bugawa, daidaita bayanku da ƙashin ƙugu, sa'an nan kuma tsaftace.
Gajiya ta bar sama a gaban jiki
- Abin da kake gani
- Hannun ku sun mika amma dumbbells suna gaban fuskar ku kuma baya ya jike.
- Dalili mai yiwuwa
- Nauyin motsa jiki da jimlar gajiya sun wuce ƙarfin ƙarfin kafada.
- Yadda ake gyarawa
- Rage nauyi da maimaitawa kuma tabbatar kun kulle kusa da kunnuwanku akan kowane maimaitawa.
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 (rikitarwa)
Haɗa tare da sauran ƙungiyoyi don ƙarfafa juriya na zuciya da juriya na tsoka lokaci guda.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Ƙananan reps na 1 zuwa 5 suma suna da isasshen saiti. Matsayi mafi rauni na motsin mahallin ya kamata ya ƙayyade nauyin gaba ɗaya.
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 kun 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
Menene tushen zabar nauyin dumbbell?
Dangane da mafi raunin bangaren ku, yawanci nauyin da za ku iya yin cikakken aiwatar da layuka na ridda ko makullin sama.
Shin mafari zai iya yin shi?
Wannan yana yiwuwa ta farko koyan kowane motsi sassa daban-daban sannan kuma daidaita shi zuwa turawa gwiwa, layuka masu goyan baya, da sauransu. Kada ku yi gaggawar yin cikakken haɗin gwiwa.
