SLED PUSH
Sled turawa ba motsa jiki ba ne da kake lanƙwasa baya ka riƙe, amma a maimakon haka motsa jiki mai cikakken jiki wanda kake karkatar da jikinka sosai kuma ka tura ƙasa baya tare da ƙafafunka don matsar da sled gaba.
Tura sled mai nauyi yana ba ku damar sanya babban nauyi akan ƙananan jikin ku da tsarin zuciya na zuciya ba tare da faɗuwar eccentric ba. Duk da haka, idan juzu'in bene ya canza, wahalar diski ɗaya yana canzawa sosai, kuma idan yayi nauyi sosai, kawai zagayen kugu da gajerun matakan yatsan yatsan ya rage. Bincika waƙar tare da sled mara komai, haɗa hannuwanku da juzu'i sosai, kuma ƙirƙirar kari tare da duka ƙafarku tana tura ƙasa baya.
- Tsokoki na farko
- Quadriceps, gluteus maximus, maruƙa
- Tsokoki na ƙari
- Hamstrings, triceps, serratus na gaba, tsakiya
- Matakin wahala
- Ƙwararre
- Nau'in motsi
- Tura a kwance
Yaya nauyi zan ɗora shi?
Ya dogara da gogayya da maƙasudai. Yi amfani da lodin da ke kula da jeri mai ƙarfi da matakai masu ma'ana.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Tabbatar da waƙa da lodin sled
Share hanyar motsi na mutane da cikas da duba gogayya a bene. Fara da tura sled mara komai kuma a loda faranti daidai gwargwado.
- 2
Daidaita hannu da kusurwar jiki
Babban rike yana haifar da madaidaicin matsayi, yayin da ƙaramin hannu yana haifar da babban karkatarwa. Ka karkata gaba dayan jikinka gaba, kiyaye tsayin hannunka da haɗin haƙarƙarinka da ƙashin ƙugu.
- 3
Matsa gaba ta hanyar tura ƙasa baya da ƙafafunku
Matsa da ƙarfi baya da ƙafa ɗaya a lokaci ɗaya, yin gajeriyar matakai masu ci gaba. Ya kamata gwiwoyinku su bi alkiblar yatsan ƙafar ƙafar ƙafar ƙafa kuma kada ƙashin ƙashin ku ya yi murzawa daga gefe zuwa gefe.
- 4
Rage gudu, zo tsaya cikakke kuma bari a tafi
Rage raguwa ta hanyar rage matakan kafin layin manufa. Bayan tabbatar da sled ɗin ya tsaya cikakke, duba ko'ina kuma ku fita daga hannun.
LEAN AS ONE UNIT
Maimakon nada jikin jikinka, karkatar da jikinka gaba daya da kyau tun daga idon sawu.
Idan an zagaye baya kuma an ja da hips ɗin ku, ba za a canza ƙarfin ƙafa zuwa sled ba. Ka kiyaye haƙarƙarinka da ƙashin ƙugu da tsayi da hannunka.
Maɗaukakin nauyi, mafi girma da karkatar zai iya zama, amma siffar kashin baya dole ne a kiyaye shi.
Muhimmin bayani: Cue don amfani a yanzu: "Ka jingina jikinka a gefe ɗaya kuma ka tura ƙasa baya."
DRIVE THE GROUND
Maimakon tafiya akan yatsun kafa akai-akai, yakamata ku tura ƙasa baya da kowane mataki.
Da farko, diddigen ku na iya yin tsayi lokacin da ƙafar gabanku ta buge, amma matsawa da ƙarfi ta gaba dayan ƙafar gaba. Kada ka bari ƙafafunka su bazu waje.
Idan tsayin matakin ya kusan ɓacewa, nauyin zai iya wuce kima don manufar da aka yi niyya.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Zagaye baya kuma matsar da gindinku baya.
- Abin da kake gani
- Bayan ku yana birgima kuma ƙirjin ku ya faɗo a ƙasa da hannu.
- Dalili mai yiwuwa
- lodin ya wuce gona da iri ko gangar jikin ta natsu.
- Yadda ake gyarawa
- Mayar da cikakken karkatar da jiki ta hanyar rage diski da sanya hannayenku da gangar jikin ku zuwa layi ɗaya.
Ƙafafun suna juya waje su ja a taƙaice
- Abin da kake gani
- Hannun gwiwar gwiwa da yatsa sun bambanta kuma kusan babu nisa.
- Dalili mai yiwuwa
- Load yana da nauyi sosai ko daidaitawar hip ɗin ya lalace.
- Yadda ake gyarawa
- Rage kaya, kiyaye gwiwoyinku zuwa yatsun kafa, kuma ku tura ƙasa mataki ɗaya a lokaci guda.
Sakin kwatsam daga layin da aka yi niyya
- Abin da kake gani
- Sled yana ci gaba da motsawa, yana kusantar mutane ko kayan aiki.
- Dalili mai yiwuwa
- Ba a shirya sashin ragewa ba.
- Yadda ake gyarawa
- Sannu a hankali kafin layin da aka yi niyya, ku tsaya cikakke kuma ku tafi.
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 ƙungiyoyi don ƙarfafa juriya na zuciya da juriya na tsoka lokaci guda.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Nisa, lokaci, fayafai da saman waƙa dole ne a yi rikodin tare don kwatanta zaman. Don dalilai na wutar lantarki, yi amfani da nauyi mai sauƙi da manyan gudu, kuma don dalilai masu ƙarfi, yi amfani da nauyi mai nauyi da ɗan gajeren nisa.
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 bambanci tsakanin babba da ƙananan iyawa?
Babban rike yana haifar da ingantacciyar matsayi, yayin da ƙaramin hannu yana haifar da karkatar da kai da buƙatun kafada. Zaɓi bisa ga burin ku da kwanciyar hankali.
Shin wannan motsa jiki ne wanda ke sanya ɗan damuwa akan gwiwoyi?
Girgizar ƙasa na iya zama ƙarami, amma nauyin tsawo na gwiwa yana da girma. Idan kun fuskanci ciwo, daidaita nauyi da kusurwa kuma duba tare da ƙwararru.
