Kuna da ɗan gajeren lokaci? Scott Matheson zai nuna muku yadda ake hanzarta yin aiki da duk manyan ƙungiyoyin tsoka a cikin cikakken motsa jiki mai ƙarfi.

About the Author: Bill Gaye

Dukanmu za mu so samun sa'o'i biyu a rana don horo mai zurfi, amma ga mutane da yawa wannan mafarki ne da ba za a iya samu ba. Koyaya, rashin lokacin ba yana nufin dole ne ku haƙura da sakamakon horo na matsakaici ba. Dan wasan Performix Scott Matheson ya tsara wannan shirin ga waɗanda ke aiki a gida ko kuma suke son yin horon ƙarfi a cikin dakin motsa jiki ba tare da haɗarin rasa taron kasuwanci ko lacca a jami'a ba.

"Wannan motsa jiki ya ƙunshi motsa jiki guda tara waɗanda ke kaiwa manyan ƙungiyoyin tsoka," in ji Matheson. – Hudu daga cikin wadannan atisayen; suna loda tsokoki da inganci fiye da. Ƙungiyoyin haɗin gwiwa da yawa kamar squats, dumbbell benci presses, ja-up-ups da matsi na soja suna ba ka damar yin amfani da ma'aunin nauyi fiye da motsa jiki guda ɗaya, wanda a ƙarshe zai ba da kyau ga ci gaban tsoka da kuma kashe kuzari. ”

Matheson yana amfani da ka'idar hada motsa jiki zuwa kungiyoyi da ake kira trisets. A cikin superset, kuna yin motsa jiki guda biyu a jere ba tare da hutawa a tsakani ba. A cikin triset, a cikin irin wannan salon, yi motsa jiki guda uku a lokaci ɗaya. "Ta hanyar amfani da kayan aiki iri ɗaya, kuna rage tsawon lokacin horon ku kuma a lokaci guda ƙara yawan bugun zuciyar ku," in ji shi.

Don ƙayyade ma'aunin aikin ku, Matheson ya ba da shawarar zabar nauyin da za ku iya kammala 10, amma ba 11 ba, maimaitawa. Idan adadi ya bambanta daga manufa, yi gyare-gyaren da suka dace.

Za ku sake maimaita kowane superset da triset sau biyu, hutawa na mintuna 1-2 kawai bayan an gama duka zagaye gaba ɗaya.

"Hakika, za ku iya sanya ƙarin faranti a kan mashaya da / ko ƙara yawan reps, amma wannan yana buƙatar sadaukarwar fasaha, wanda ba kawai ya rage nauyin da aka yi a kan tsokoki na manufa ba, amma har ma yana ƙara haɗarin rauni," in ji shi. kara. Idan ba ku san yadda ake yin wani motsa jiki daidai ba, kalli bidiyon horo kuma karanta umarnin mataki-mataki.

Cikakken motsa jiki

Idan akai la'akari da cewa muna da shirin tare da ƙaramin horo na horo, yana da kyau a yi shi sau da yawa a mako.

Shawarwari da dabaru na Scott na kowane motsa jiki zasu taimake ka ka sami mafi kyawun motsa jiki:

Dumbbell Bench Press

"Ƙasa da dumbbells a ƙasa da wurin da ginshiƙan ku ke lanƙwasa a kusurwoyi masu dama, sa'an nan kuma danna sama har sai hannayenku sun cika."

Ja sama

“Yi ƙoƙarin ɗaga haɓoɓin ku akan sandar kuma ƙasa da kanku har sai hannayenku sun cika. Idan yana da wuya a gare ku yin maimaita 10, yi amfani da bandeji na roba ko ja sama a cikin gravitron. "

Latsa barbell maimakon abin nadi

“Ku durƙusa, mirgina sandar a gabanku; da zarar ka mirgina shi, zai zama da wahala a kammala aikin. Ci gaba da rashin jin daɗi a duk lokacin motsi. "

Latsa soja tare da dumbbells

"Daga tsaye, ɗaga dumbbells sama har sai hannayenku sun cika. Kada ka runtse na'urar a ƙasan matsayin da aka lanƙwasa gwiwar hannu a wani kusurwa na ƙasa da digiri 90 kawai. "

Ƙarfafa makamai zuwa tarnaƙi

"Don samun wannan keɓewar motsa jiki don tsakiyar deltas suyi aiki, dole ne ku kiyaye gwiwar gwiwar ku a cikin ɗan lanƙwasa matsayi kuma ku riƙe wannan matsayi a cikin saitin."

Faransa benci press

“Kiyaye hannunka na sama sosai daidai gwargwado zuwa gaɓar jikinka domin motsi yana faruwa ne kawai a cikin haɗin gwiwar gwiwar hannu. Wannan zai ƙara mayar da hankali kan triceps. "

Barbell Curl

"Kamar yadda yake tare da latsa maɓallin benci na Faransa, kuna buƙatar kulle gwiwar gwiwar ku da ƙarfi. Idan kuna son haɓaka tasirin wannan motsi na haɗin gwiwa sosai, dole ne a matse gwiwar gwiwar ku zuwa tarnaƙi a kowane lokaci. "

squat

"Yin squats yadda ya kamata yana buƙatar ku kiyaye bayanku madaidaiciya kuma tsokoki na tsakiya suna jin tsoro. Samar da ƙarfi daga diddige lokacin ɗagawa. "

Tashi akan yatsun kafa

Tsaya akan pancake ko dandamali don shimfiɗa maruƙanku cikakke. Kada ku yi bazara a ƙasa. Hauka kamar yadda zai yiwu, jingina kan mashin yatsun kafa. "

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