REVERSE WOOD CHOP
Reverse Wood Chop ba motsa jiki bane wanda zaku ɗaga kebul tare da hannuwanku, amma a maimakon haka motsi na diagonal cikakke wanda aka haɗa ƙafafu, ƙashin ƙugu, da haƙarƙarin kuma suna juyawa daga ƙaramin matsayi zuwa babban matsayi.
Farawa da ƙaramin jan hankali da matsar da kebul akan kafada a gefe na jikin ku, zaku iya horar da ƙarfin diagonal daga jikin ku zuwa ga jikin ku da hannaye. Idan ka karkatar da baya ko ɗaga hannunka tare da hannunka yayin da kake gyara ƙafafu, wannan zai sanya damuwa a kan kashin baya da kafadu. Tsaya don ƙafafunku su ba da damar juyawa, barin ƙashin ƙugu da ƙirjin ku su juya tare.
- Tsokoki na farko
- tsokar da ba ta dace ba na ciki · tsokar da ba ta dace ba
- Tsokoki na ƙari
- Gluteus maximus, gluteus medius, deltoid, serratus na gaba
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Juyawa diagonal daga ƙasa zuwa babba
Zan iya motsa ƙafafuna?
iya. Lokacin da dugaduganku da ƙafafu suka yi pivot, yana da sauƙi ga ƙashin ƙugu da ƙirjin ku su juya tare. Kada ku tilasta ƙafafunku.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Ƙirƙiri sarari diagonal tare da ƙananan juzu'i
Tsaya aƙalla tsayin hannu nesa da injin tare da juzu'i a mafi ƙanƙanta matsayi. Riƙe hannaye da hannaye biyu kuma ɗan lanƙwasa gwiwoyi da kwatangwalo zuwa kebul ɗin.
- 2
Daidaita ƙafafunku da ƙashin ƙugu tare da gefen kebul
Juyawa ƙashin ƙugu da ƙirjin ku zuwa wurin farawa, amma kiyaye kashin baya tsayi. Sanya matsi a kan diddige da gaban ƙafafu biyu kuma shirya don juyawa a kishiyar hanya.
- 3
Tura daga kasa kuma juya sama a wancan gefen
Matsa cikin ƙasa tare da ƙafa a gefen kebul kuma motsa ƙashin ƙugu, hakarkarinku, da hannu tare a kan kishiyar kafada. Rike gwiwar gwiwar ku dan lankwasa da nisa tsakanin hannayenku da kirji.
- 4
A hankali yana komawa hanya ɗaya
Dakata a saman ba tare da wuce gona da iri ba, sannan juya kebul ɗin zuwa wurin farawa ƙasa sama da daƙiƙa 2 zuwa 3. Kawo ƙafafu da kwatangwalo ma.
GROUND TO HANDS
Motsi yana farawa da ƙafafu suna turawa ƙasa, ba hannayensu ba
Idan ka ɗaga hannunka da farko, kafadunka za su shuɗe kuma jikinka zai jujjuya da kyar. Fara da matsi na ƙafa da jujjuya hantsi, barin hakarkarinku da hannaye su bi.
Tsayawa tazara tsakanin hannayenku da ƙirji kusan akai-akai na iya rage kurakurai a cikin motsin hannun ku kawai.
Muhimmin bayani: Cue don amfani nan da nan: "Tura da ƙafafu da ƙashin ƙugu, ƙirji, da hannaye suna juyawa tare."
ROTATE, DON'T ARCH
saman ba matsayi ba ne, amma a maimakon haka ƙarshen juyawa wanda ke tsayawa sama da kishiyar kafada.
Kada ku ɗaga haƙarƙarinku kuma ku ɗaga baya don ɗaga hannun. Kula da tashin hankali na ciki da glutes.
Idan juyawa baya jin daɗi, jujjuya ƙafafunku da 'yanci kuma rage tsayin rikewa.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Kafa ƙafafunka kuma karkatar da kugu kawai.
- Abin da kake gani
- Gwiwoyi da ƙashin ƙugu suna madaidaiciya, amma kawai ƙirji da hannaye suna juyawa sosai.
- Dalili mai yiwuwa
- Amfani da kewayon lumbar maimakon cikakken jujjuyawar jiki.
- Yadda ake gyarawa
- Bari dugaduganku su yi motsi ta dabi'a kuma su motsa ƙafafunku, ƙashin ƙugu, da ƙirjin ku zuwa wuri guda.
Ɗaga hannunka tare da hannunka
- Abin da kake gani
- Kafadu sun yi shuru, hannaye sun fara gajiya, kuma akwai ɗan jujjuyawar jiki.
- Dalili mai yiwuwa
- Ƙarƙashin motsa jiki da ƙwanƙwasawa.
- Yadda ake gyarawa
- Rage nauyi kuma fara motsi akan ƙafafunku, kiyaye nisa tsakanin hannayenku da kirji.
Kishingida a kugu a saman
- Abin da kake gani
- Sitiyarin yana tafiya a bayan kaina kuma ina jin matsi a baya na.
- Dalili mai yiwuwa
- Tsayin diagonal ya wuce kima.
- Yadda ake gyarawa
- Tsaya a gaban kishiyar kafadar ku kuma kiyaye hakarkarinku sama da ƙashin ƙugu.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙwararren ƙira
Koyi haɗa ƙafafunku da ƙashin ƙugu tare da juriya mai haske.
Rabin Gwiwar Juya Juya sara
Yi juyi juzu'i ta hanyar rage ƙananan motsin jiki.
Tsayayyen Juya Itace sara
Yana haɗa cikakken jujjuya jiki daga ƙafafu zuwa hannaye.
Rarraba Matsayi Mai Baya Chop
Yana haɓaka matsa lamba na ƙafa ɗaya da raguwa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi ɓangarorin biyu tare da nauyi daidai da kewayo, farawa da gefen raunin ku. Tabbatar cewa kuna da cikakken iko na dawowar kafa kafin ɗaukar gudu.
ƙidaya
8-15 sau kowane
Komawa 2 ~ 3 seconds
Saita
2-4 saita kowane
60-120 seconds dawowa bayan bangarorin biyu
Mitar
2-3 sau a mako
Daban-daban motsi motsi da sarrafa girma
- Ƙara yawan maimaitawa idan an kiyaye haɗin tsakanin ƙafafu, ƙashin ƙugu, da ƙirji.
- Idan kun fuskanci jujjuya baya, tura hannu, ko haɓakawa na sama, rage nauyi da kewayo.
- Maimaituwar wutar lantarki mai sauri yakamata a yi amfani da shi bayan an ƙware a hankali a hankali.
Tambayoyin da ake yawan yi
Yaya girman girman hannu?
Tsayi mai tsayin haƙarƙari da daidaitawar haƙarƙari a kusa da gaban kishiyar kafada ya wadatar.
Me yasa yake jin kamar motsa jiki?
Nauyin na iya yin nauyi ko hannuwanku na iya fara motsawa. Fara ta hanyar saukar da kaya da turawa daga ƙasa tare da ƙafafunku.
