Mafi ƙarancin Kayan Aiki - Matsakaicin tsoka: Shirin Dumbbell
A cikin dakin motsa jiki ba tare da kayan aikin motsa jiki ba, kuna buƙatar ɗaukar ba da yawa ba, amma a cikin inganci. Gina tsoka a gida ko a cikin gareji tare da harsashi uku akan motsa jiki uku a mako!
About the Author: Eric Velazquez, Ƙarfin Ƙarfi da Ƙwararrun Ƙwararrun Ƙwararru
Wurin motsa jiki na kusa yana iya sanye shi da injuna na baya-bayan nan, layuka na benci, da tarkacen squat na bango, amma idan ba ku da lokacin zuwa wurin, kyakkyawar niyya ba za ta yi amfani ba. Kuɗin biyan kuɗi na wata-wata ne kawai zai ɓace daga asusun bankin ku akai-akai!
Ga mutane da yawa suna neman cikakken shirin motsa jiki, matsa lamba na lokaci shine cikas na farko kuma mafi girma. Wannan shine dalilin da ya sa dakin motsa jiki na gida a cikin ɗakin da babu kowa ko gareji zai iya zama babban maganin kasafin kuɗi. Yana da wuya a yi ƙorafi game da rashin lokaci lokacin da taron motsa jiki ya kasance kawai jifa!
Kuna iya tunanin cewa wasan motsa jiki na gida yana da tsada sosai, amma ba lallai bane ya kasance. Kuna buƙatar kawai yin zaɓi mai kyau tsakanin kayan wasanni. Alal misali, yana da kyau a sami ɗimbin tsummoki a gida, amma yana da kuɗi da yawa kuma yana ɗaukar sarari mai yawa, musamman ma lokacin da kuka ƙidaya barbell da pancakes. Bugu da ƙari, idan makasudin aikin motsa jiki shine haɓaka tsoka kuma ba ku neman zama mai ƙarfi, za ku iya samun horo iri ɗaya tare da dumbbells, benci, da barbell. A cikin irin wannan dakin motsa jiki, kawai kuna buƙatar ɗaukar inganci, ba adadi ba! Don haka, shirya don dabarun motsa jiki na gida su lalace.
Kayan aiki
Daidaitaccen benci. A ka'idar, za ku iya tsira a kan tsayayyen abinci na duka tsaye da kwance a ƙasa, amma tare da sabbin damammaki da yawa buɗe benci barga tare da facin inganci, yana da darajar saka hannun jari. Zaɓi benci inda zaku iya karkatar da kan ku sama da ƙasa a kusurwoyi daban-daban. Bugu da ƙari, benci, wanda aka saita a kusurwar digiri 90, zai ba da tallafi na baya yayin da ake matsawa sama. A matsayin kari, koyaushe zaku iya sanya ƙafa ɗaya akan benci kuma kuyi squats na Bulgarian.
dumbbells da aka tara. Dumbbells shine kyakkyawan zaɓi don haɓaka tsoka. Kewayon motsi ya fi girma tare da barbell kuma yana da wuya a daidaita. Na farko da na biyu suna ba ku damar ɗaukar ƙarin zaruruwan tsoka.
Tun da cikakken tarkace tare da dumbbells yana ɗaukar sarari da yawa kuma yana buƙatar kuɗaɗen da bai dace ba, yana da kyau a zaɓi daga dumbbells iri-iri iri-iri. Kayan aiki na yau da kullun yana ba ku damar yin aiki tare da ma'aunin nauyi daga 2 zuwa 50 kg ta hannu, kuma wannan yana ba da canjin da ake buƙata don haɓaka ƙwayar tsoka. Idan kun tsaya tare da nau'i-nau'i wanda ke ba ku damar canza nauyi da sauri, za ku iya haɗawa da ƙarin manyan abubuwan motsa jiki a cikin motsa jiki.
Wutar lantarki a kwance / Bars. Rack Power don tura-up da ja-up mashaya / Bars - ɗaya daga cikin mafi kyawun na'urori dangane da farashi da ingancin duk abin da zaku iya siya. Yana ba ku damar yin amfani da nauyin jiki a cikin nau'i-nau'i daban-daban na cirewa, mayar da hankali ga wurare daban-daban na baya, da kuma yawancin abubuwan da suka faru na mashaya turawa, ƙirji mai daraja na lokaci da motsa jiki na triceps. Idan irin wannan tsayawar bai dace da wurin zama ko kasafin kuɗi ba, zaku iya tashi sama akan mashaya na yau da kullun, kuma daidaita akwatuna masu tsayi ko wasu abubuwa don turawa.
Rarraba kwanaki XNUMX don motsa jiki na gida
Idan matsakaicin nauyin ku na dumbbells daidaitacce shine 40-46kg, ƙila ba za ku sami isasshen tonnage don tada ba a cikin kewayon maimaitawa na 8-12. Lokacin da iyakar nauyi ya yi ƙasa, mafita ɗaya ita ce ta rage sauran tazara tsakanin saiti. Wannan dabara tana ƙara yawan gajiyar tsoka, wanda har yanzu ana la'akari da ma'auni na ci gaba da nauyi.
Supersets tare da ƙaramin hutu zai ba ku damar bugun ƙarfin ku yayin kiyaye haɗin gwiwa tare da farin ciki a lokaci guda. Yin amfani da wayo mai ƙarfi don ɗaukar sama yana ba ku damar kai hari ga ɗimbin tsokar tsokar jiki tare da nauyin ku kawai, kuma idan kun ƙara ɗigon jakunkuna ko bel ɗin ɗaga nauyi, zaku iya sarrafa kewayon wakilci.
Aikin motsa jiki 1. Kirji da baya
Za ku canza motsa jiki na kirji da baya a cikin wannan motsa jiki har sai kun kammala shi tare da motsi ga ƙungiyoyin tsoka guda biyu - classic dumbbell pullover. Tunda waɗannan manyan sassan jiki ne masu ƙarfi, dole ne ku sarrafa lokutan hutu don cimma gazawar tsoka a cikin kewayon da aka yi niyya. Ajiye waya mai wayo tare da mai ƙidayar lokaci kusa a hannu.
Aikin motsa jiki 1. Kirji da baya
4 kusanci zuwa 10 rehearsals
4 kusanci zuwa 10 rehearsals
Aikin motsa jiki 2. Kafafu
Fara tare da tsalle-tsalle masu tsalle-tsalle - za su shirya tsokoki da tsarin juyayi don saurin shiga cikin motsa jiki na gaba. Kada ku yi wannan motsa jiki don gazawa, bar ƙarfin don maimaitawa biyu.
Wannan motsa jiki za a iya hade tare da goblet squat, wanda recruits da quadriceps da gluteus tsokoki, kuma a lokaci guda yana sanya ƙarin buƙatun ga tsokoki-stabilizers na gangar jikin. Idan ma'aunin nauyi ba su da nauyi don yin aiki da tsokoki don ƙayyadaddun adadin maimaitawa, sanya dumbbells biyu masu nauyi a cikin jakar ku kuma rataye shi a kan kirjin ku. Matattu na Romanian, babban maginin hamstrings da glutes, yana zuwa na gaba, tare da musanya dumbbell lunges.
Aikin motsa jiki 2. Kafafu
Aikin motsa jiki 3. Kafadu da hannaye
A cikin wannan motsa jiki, za ku iya yin motsa jiki ɗaya bayan ɗaya, ko kuma kuna iya haɗa su zuwa supersets da saiti uku don hanzarta motsa jiki da ƙarfafa tsokoki. Dumbbells sun dace daidai a nan, wanda zaku iya canza nauyi da sauri. Supersetting antagonist motsa jiki kamar biceps da triceps yana da tasiri musamman wajen haɓaka kwararar jini da bugun hannun ku.