STANDING MILITARY PRESS
Mafi ƙarfin motsa jiki na barbell wanda ke gina ƙarfin tura jiki na sama kuma yana buƙatar cikakken kwanciyar hankali.
Saita barbell a cikin taragar a tsayin kafada kuma riƙe shi ɗan faɗi fiye da faɗin kafada. Sanya barbell kusa da ƙasusuwan ƙwanƙolin ku (matsayin gaban gaban) kuma ku tsaya tsaye tare da ƙafafunku tare ko nisa-hannun nisa. Tabbatar da jikin ku ta hanyar ƙarfafa zuciyar ku da kwatangwalo. Exhale kuma tura sandar a tsaye sama da kai. Lokacin da mashaya ta wuce fuskarka, ja kan ka baya kadan, kuma idan sandar ta kai ga kololuwarta, sake dawo da kan ka gaba ta yadda hannayenka da jikinka su kasance cikin layi madaidaiciya. A hankali da sarrafawa komawa zuwa wurin farawa.
- Tsokoki na farko
- Gaban Deltoid
- Tsokoki na ƙari
- Lateral Deltoid·Triceps Brachii·Core
- Matakin wahala
- Ƙwararre
- Nau'in motsi
- Tura A tsaye
Yaya ya bambanta da latsa bayan-da-wuyan?
Latsawa na soja yana saukar da barbell a gaban jiki, yana ba da mafi kyawun yanayi da aminci ga haɗin gwiwar kafada.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Cire barbell daga taragar
Rike barbell ya ɗan faɗi fiye da faɗin kafaɗa kuma ku kwantar da shi akan ƙasusuwan ku. Sanya gwiwar hannu kadan a gaban barbell.
- 2
Matsayin shirye da kulle tsakiya
Ɗauki mataki ko biyu baya daga taragon. Ƙarfafa duwawu da tsokoki na ciki don kiyaye jikinka da ƙarfi don kada kasan bayanka ya lanƙwasa.
- 3
Tura sama a tsaye
Kiyaye barbell kusa da fuskarka kuma ka matsa sama a tsaye. Cire haƙar ku a ɗan lokaci yayin da sandar ke wucewa ta fuskar ku.
- 4
Kwangilar Vertex da Kulle
Cikakkun mika hannuwanku domin barbell ya kasance sama da kambin kanku. A wannan lokacin, tura kanku gaba domin kunnuwanku su kasance kusa da hannunku.
- 5
Ɗauki iko kuma tashi
Bi yanayin barbell a juyi tsari kuma a hankali rage shi zuwa matakin kashin kwala. Kada ku sassauta jikin ku.
FULL BODY TENSION
motsa jiki ne na kafada, amma yana buƙatar cikakken ƙarfin jiki
Kuskure na gama gari a cikin latsawa na soja shine ɗaga nauyi ta lankwasa baya da yawa. Don hana wannan, kuna buƙatar yin kwangilar tsokoki na hip (glutes) da ƙarfi don daidaita ƙashin ku.
Maɓalli don latsa mai nauyi shine ka tura ƙasa da ƙarfi tare da tafin ƙafafu don kiyaye ƙananan jikinka daga girgiza da kiyaye tashin hankali a cikin jikinka.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda zai ci gaba da maimaita Latsawar Soja ta Tsaye
Motsi mai amfani yana ƙarewa kafin jikin jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe deltoid na baya yana samar da motsi yayin da deltoid na gefe · triceps brachii·core ke goyan bayan jeri ɗaya daga maimaitawar farko zuwa ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaba da Latsa Soja na Tsaye kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Zamba mai yawa (maimaitawa gwiwa)
- Abin da kake gani
- Motsi na lankwasawa da daidaita gwiwoyi don tura nauyi.
- Dalili mai yiwuwa
- Yawan nauyi ko rashin fahimtar tsayayyen matsayi.
- Yadda ake gyarawa
- Kiyaye gwiwoyinku cikakke kuma a kulle su. Tare da koma baya wannan ya zama 'latsa tura'.
Yanayin barbell yana jingina gaba.
- Abin da kake gani
- Wani abin al'ajabi wanda barbell yana motsawa daga jiki kuma a gaba.
- Dalili mai yiwuwa
- Rashin motsin kafada ko matsayi mara kyau na gwiwar hannu.
- Yadda ake gyarawa
- Kiyaye barbell a kusa da fuskarka kamar yadda zai yiwu kuma ka tura kan ka gaba a sama don cimma daidaituwa a tsaye.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Wurin Barbell Press
An yi yayin da yake zaune, yana toshe shigar da ƙananan jiki kuma yana mai da hankali kan tsokoki na kafada.
Tura Latsa
Yi amfani da kickback gwiwa da gangan don tura nauyi sama sama.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Latsa soja shine mafi kyawun motsa jiki don gina firam ɗin jikin ku na sama. Aiwatar da nauyi mai ci gaba tare da tsayayyen matsayi.
Mitar
1-2 sau a mako
Sanya wannan motsa jiki a farkon ayyukanku na yau da kullun saboda motsa jiki ne mai gajiyarwa ga duka jiki.
girma
3 ~ 5 saiti, 5 ~ 8 sau
Ya dace da ƙarancin maimaitawa, horo mai nauyi don haɓaka ƙarfin tsoka.
- Ƙarfafa goyan bayan ƙasa da duk tafin ƙafarka.
- Lokacin da kuke rage ƙwanƙwasa, ku yi hankali kada ku bari gwiwarku su faɗi baya.
- Shaka don sarrafa matsa lamba na ciki da tura sama.
Tambayoyin da ake yawan yi
Dole ne ku haɗa ƙafafunku tare?
Hanyar al'ada ita ce sanya ƙafafu tare, amma a cikin horo na zamani ya zama ruwan dare don sanya su nisa-kwatanci don kwanciyar hankali.
