Kashe Motar Hanya

Arshe aikin kafada tare da katuwar saiti wanda zai ƙone ta cikin dutsanka, ƙirƙirar famfo mai ban tsoro kuma sanya haɓakar tsoka cikin sabon zagaye.

About the Author: Bill Gaye

Dukkan ‘yan wasa sun kasu kashi biyu. Wasu ba sa rasa aikin motsa jiki - koda kuwa an sanar da gargaɗin hadari - yayin da wasu ke ba da ƙarin lokaci don “”, kuma ba ga motsa jiki da kansu ba. A wani mataki a rayuwata, ba zan iya tsallake aikin motsa jiki a cikin tunanina ba, har ma yayin hutu. Na dauki lokaci mai yawa ina neman motsa jiki kuma galibi na same su a bayan taswirar gari da aka rubuta cikin yarukan da ban sani ba. Idan aka waiwaya, kwanakin hutu na sun fi samun lada, amma a lokaci guda shakuwar da nake yi ta kai ni ga sababbin hanyoyin horo.

Yanzu zan fada muku game da tafiyata zuwa Rio de Janeiro, ba game da rairayin bakin rairayin bakin teku na Ipanema ba kuma game da hawa kan mutum-mutumin Kristi Mai Fansa, amma game da dabarar kammalawa mai raɗaɗi wanda na kammala motsa jiki kafada ɗaya. Bari muyi magana game da dodo!

Kashe Kafadar Hanya

Lokaci mai tsawo da suka wuce, a can kasar Brazil mai nisa, na je wani karamin dakin motsa jiki mai cike da mutane ba tare da sanyaya daki ba. Lokacin bazara ne. Sanin kocin ya ba ni damar in yi amfani da yare na na Mutanen Espanya da Fotigal, wanda nake kira Portugnol. Mutumin ya ba ni ayyukansa a matsayin mai ba da horo na sirri, wanda ya yi kiyasin rashin kuɗi 35 na wata ɗaya. Ina da hanci don cinikayya mai tsoka, sabili da haka nan da nan muka yi musabaha.

Kiwo dumbbells zuwa ga tarnaƙi

Wancan ranar itace lokacin da ake koyarda kafada, saboda haka ya bani kwatankwacin matsin lamba da dumbbell - babu abinda banyi a dakin motsa jikina ba a Los Angeles. Amma layin gamawa ya makale a zuciyata na tsawon lokaci - wani irin abin tunawa ne na musamman wanda na dauke shi tare da ni tsawon kwanaki da yawa saboda jinkirin ciwon ciwon tsoka. Kowane mai ginin jiki yana atisaye don wannan jin, amma wani lokacin ciwon yana samun rauni sosai.

Kocin ya tilasta ni in kammala aikin kafada tare da katuwar saiti tare da dumbbells masu nauyin kilogram 12,5.

Kiwo dumbbells zuwa ga bangarorin a cikin karkata

Yadda ake yin katuwar kafa daidai

Anan ga cikakken kwatancen babban tsari na atisaye guda huɗu, kasu kashi biyar manyan abubuwa.

1. Dauki dumbbells waɗanda suke kusan wuta mai nauyin 5 fiye da waɗanda yawanci kuke yi sau 10. Motsawar ku ta farko ita ce wannan motsi.

   Ko da bayan daidaitawa don gajiya, a ƙarshen aikin motsa jiki na haske, ya kamata ku sami damar yin sau 10. Lokacin ɗaga hannuwanku zuwa ga ɓangarorin, yana da mahimmanci a ɗaga gwiwar hannu sama, saboda wannan motsi yana aiki mafi kyau ga tsakiyar delta.

2. Ba tare da canza nauyi ba, je zuwa. Kawai karkata gaba, kiyaye bayanka kai tsaye, sa'annan ka gyara kanka a tsaka tsaki - ba buƙatar sa ido, saƙar da jijiyar mahaifa. Yi wani saiti na reps 10, ɗaga hannuwanku kamar faɗi da tsawo kamar yadda ya yiwu.
3. Yanzu hau ku yi wani saiti. Yayinda gajiya ta riga ta fara jin kanta, yi wannan motsi na haɗin gwiwa wanda ya haɗa da duka shuwagabannin deltoid guda uku da ƙananan layin trapezium. Riƙe dumbbells kusa da jikinka, “tura” gwiwar hannu biyu zuwa ɓangarorin a sama. Yi wani saiti na reps 10

Rukunin Dumbbell

4. Ci gaba ba tare da ɗan hutu ba don saita na 10 ko yayin tsaye. Haka ne, wannan nauyin aiki ne na ba'a don matattarar benci, amma bayan wasu atisaye guda uku, nauyin zai zama da gaske a gare ku. Yi amfani da matsayi mai faɗi don kiyaye daidaitawarka cikin sauƙi, kuma gama kowane motsi tare da iyakar rage dumbbell, amma ba tare da buga saman aya ba.
5. Ki huta na dakika 90 sannan a sake saita katuwar sau biyu. A zagaye na karshe, lokacin da ka sauke dumbbells bayan kammala aikin buga benci, ɗaga hannunka sama kuma, kallon agogon awon gudu, kulle su a kan kanka na dakika 60.

   Ina ba da tabbacin cewa a cikin dakika 30 hannayenku za su yi muku alama da baƙin ƙarfe, kuma za ku so ku sare su-ƙonawar za ta yi ƙarfi sosai.

   Bayan daƙiƙa 60, aikin zai cika, kuma zan iya ba da shawarar cewa ka ɗora hannayenka a kan wani irin tallafi, domin ko riƙe su kawai a jikin zai zama mai tsananin raɗaɗi na tsawan mintuna da yawa.

A tsaye dumbbell latsa

Shirin motsa jiki na kisa

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