Labarai

Lokacin da muke horar da wasu tsokoki, babu makawa mu yi amfani da kayan motsa jiki don taimaka mana motsa jiki.Babban tsoka na kafada shine deltoid.Mutane da yawa suna horar da kafada musamman don kara wa kansu ƙarfi, ta yadda za su iya sanya tufafi masu siffar da yawa.To me kuka sani game da kayan aikin motsa jiki na horar da kafada?Mu duba!

Karan kararrawa
Kettlebell ƙaramin yanki ne na kayan aikin motsa jiki, cibiyar kettlebell na nauyi nesa da wurin riko, wannan rashin kwanciyar hankali na lilo da kamawa, jiki yana daidaita tsokoki da yawa don yin aiki tare.Tsaya tare da ƙafafunku kusa da faɗin kafada baya kuma ƙafafunku sun ɗan lanƙwasa.Rike nauyin kettlebell wanda ya dace da wannan horo a hannaye biyu kuma sanya shi a gefen jikin ku.Tsaya jikinka na sama ya mike kuma idanunka sun mike a gaba tare da matse zuciyarka.Tsarin motsi: bayan an ƙara core, gaba da tsakiya na tsokar deltoid ana yin kwangila ne ta hanyar tsakiya, wanda ke jagorantar makamai masu ɗaukar nauyin da za a ɗaga su zuwa tsayin kafada a bangarorin biyu na jiki, da kiyayewa. Ƙunƙarar kololuwa a mafi girman matsayi, sannan a hankali a mayar da shi zuwa wurin farawa.Kula da yanayin numfashi da motsi yayin motsa jiki.Don haka za mu iya samun catenary zuwa tsokar deltoid.

Dumbbell
Ka kwanta a bayanka akan benci kuma ka riƙe dumbbells da hannaye biyu.The core tightens up, gaba dam in deltoid tsoka da hind cuta, m zama deltoid tsoka hind dam gashi karfi, da dumbbell na biyu hannayensu motsa sannu a hankali daga ƙasa tare da kafada matakin daya high matsayi, wato kamar mataki na tsuntsu tashar lokaci, kama. zuwa matsayi na fadada kirji motsi na tsaye matsayi, jin deltoid tsoka hind dam tsoka kungiyar gashi karfi qangi ji.Sannan a hankali komawa wurin farawa.Kula da ƙungiyar tsoka da aka yi niyya kuma daidaita numfashi yayin motsin girgije.

Firam ɗin turawa
Rack-up kayan aiki ne na wasanni da ake amfani da su don yin tura-ups.Ta hanyar haɓaka wahalar motsi, don cimma rawar da horo na kafada.Push-up shine hanyar da aka fi amfani da ita don motsa kafadu da hannayen ku.A cikin matsawa ƙasa, duk nauyin yana motsawa zuwa hannaye;Don yin ƙwanƙwasa ƙasa, kuna buƙatar sanya ƙafafunku a kan allon turawa kuma ku shiga cikin matsayi na turawa.Bukatar kula da shi shine, kada ku rushe lokacin turawa;Cika isassun adadin maimaitawa;Don ƙara matakin wahala, ƙara tsayin allon turawa.