Ta yaya masu farawa zasu iya gina mama mai girma? Gwada waɗannan shirye-shiryen motsa jiki 5 masu girma don gina ƙwanjin kirji kuma ku nema da kanku.

Mafarin Jagoran Ginin Farko

Shin kirjinku yayi kama da zanen plywood fiye da dutsen tsoka da kuke fata koyaushe? Shin kuna ciyar da awanni marasa iyaka don yin matattarar benci amma girman kirjinku ba ya ƙaruwa? Shin kun riga kun fara tunanin cewa ba za ku ƙaddara ku ci gaba ba? Tsaya nan da nan, kun yi kuskure.

Ba zan iya yi muku alƙawarin cewa za ku taɓa samun nono kamar babban Arnold Schwarzenegger ba, amma zan iya yi muku alƙawarin cewa idan kuka saurare ni, za ku iya haɓaka ƙirjinku zuwa girma.

Daga baya a labarin, zan fada muku game da jikin kirjin, aikinsa, wurin da yake cikin jiki da kuma wasu motsa jiki na kowane bangare na tsokar pectoral. A ƙarshe, kuma wannan shine ainihin abin da kuke jira, zan raba muku shirye-shiryen motsa jiki guda biyar da na fi so waɗanda zasu taimaka muku juya kirjinku a cikin tsokoki masu girma.

Ciwon nono

Kirjin yana da tsokoki guda biyu wadanda suke aiki tare don sanya kejin haƙarƙarin aiki. Wadannan tsokoki sune manyan pectoralis da ƙananan pectoralis. Yawanci, babban ƙwayar tsoka yana tsaye kai tsaye ƙasa da babbar tsoka.

location:

Yana farawa a cikin rabin tsakiyar ƙwanƙwasa kuma yana ratsawa ta cikin ɗakunan baya zuwa fossa axillary (Humerus).

ayyuka:

Yana da ayyuka daban-daban 3:

• Juya kafada
• Isesaukakawa da saukar da hannu a tarnaƙi
• Yana aiwatar da gwagwarmayar gwagwarmaya

darussan:

Bench latsawa da lilo tare da dumbbells

Shawarwarin gina tsokar kirji

Kodayake kirjin ya kunshi abu guda daya na tsoka, dole ne a horar dashi kamar yana cikin sassa uku. Kirji na sama, na tsakiya da na kasa ya fi tsaruwa gwargwadon kusurwar da a ke yin atisayen.

Kirjin sama na sama ya fi haɓaka yayin yin atisaye akan benci a kusurwar 30-45 °. Misali, matsin lamba da buga dumbbell ko dumbbell curls a kan benci mai karkatarwa manyan motsa jiki ne na bugun kirji na sama.

Kirjin tsakiya yana samun mafi kyawun motsa jiki lokacin da aka gudanar da ayyukan akan benci kwance. Misali: matsin lamba da buga dumbbells a madaidaicin benci yana koyar da sashen tsakiya na tsokoki.

Chestananan kirji ya fi horo tare da motsa jiki da aka yi a kan benci mai karkata baya (30-45 °). Misali, matsin lamba da buga dumbbell, ko kuma yin dumbbell a kan benci mai karkata baya yana da kyau don karawa tsokar pectoral girma.

Na gano cewa dukkanin ɓangarorin tsokoki sun fara amsa mafi kyau zuwa ƙananan (4-6) ko matsakaici (8-12) maimaitawa. Ba kasafai nake haɗawa da reps masu yawa don farawa ba yayin da na ga nauyin nauyi yana taimakawa sa ƙaƙƙarfan tushe wanda masu farawa ke buƙata. Har ila yau, ina tsammanin zai fi kyau a mai da hankali kan ma'aunin nauyi a farkon wasan motsa jiki, musamman idan kirjin ka rauni ne. A ganina, nauyin nauyi yana haɓaka tsokoki a cikin jiki fiye da injin motsa jiki.

Yanzu da ka fahimci abin da tsokoki ke ƙunshe da tsokoki na pectoral kuma ka san game da aikin su, wurin su, da motsa jiki da ake buƙata don haɓaka su, bari mu kalli wasu shirye-shiryen motsa jiki waɗanda zasu iya taimaka muku gina kirjin ku.

Dukkanin motsa jiki dole ne ayi su daidai bisa ga ka'idoji, saboda motsa jiki mara kyau ya zama ɗabi'a wacce zata bi ku kuma ta hana ku samun babban sakamako, ko kuma a mafi munin yanayi, haifar da rauni. Don haka karanta sashin farko.

Shirye-shiryen aikin kwalliya na 5 Na fi so

Ranar tsokoki na Pectoral

• : 3 kafa na 4-6 reps
• : 3 kafa na 8 reps
• : 3 kafa na 8-12 reps
• (rage ƙasa ya ɗauki sakan 5-10): saiti 3 na reps 12

Ranar tsakiyar ɓangaren tsokoki

• : 3 kafa na 4-6 reps
• : 3 kafa na 8 reps
• : 3 kafa na 8-12 reps
• (rage ƙasa ya ɗauki sakan 5-10): saiti 3 na reps 12

Dayananan Ranar tsokoki na Pectoral

• : 3 kafa na 4-6 reps
• : 3 kafa na 8 reps
• : 3 kafa na 8-12 reps
• (rage ƙasa ya ɗauki sakan 5-10): saiti 3 na reps 12

Ranar Barbell

• : 3 kafa na 4-6 reps
• : 3 kafa na 4-6 reps
• : 3 kafa na 4-6 reps
• : 3 kafa na 8-12 reps

Ranar dumbbell

• : 3 kafa na 8 reps
• : 3 kafa na 8 reps
• : 3 kafa na 8 reps
• : 3 kafa na 8-12 reps

Wadannan shirye-shiryen motsa jiki 5 har yanzu ina amfani dasu don tallafawa tsokoki na kirji, wanda koyaushe ya kasance rauni na. Girman ma'auni na asali sune mafi kyau don samun nauyin ƙwayar tsoka wanda kuke ƙoƙari koyaushe.

Kammalawa

Ina so ku zaɓi ɗayan shirye-shiryen da ke sama ku gwada shi na tsawon makonni 4-6, kuna ƙoƙari ku ƙara nauyi tare da kowane motsa jiki (har yanzu kuna yin aikin daidai), sannan ku matsa zuwa shirin motsa jiki na gaba kuma sake maimaita wannan aikin.

Kuma yanzu abin da yafi ban sha'awa - lokaci yayi da za a "inganta ƙwayoyin tsoka." Yanzu kun san komai, an tsara shirin horon, saboda haka kawai "GO ROCK."

Raba tare da abokanka!