Contents
A cikin gida kuma yana iya ingantaccen aiki aiki a kan tsokoki na kirji da baya. Lokacin da ya ɗauki ƙwararren ƙwararre na gaskiya a duniyar dacewa Kate Frederick, za a iya tabbatar muku da cewa za ku sami sakamakon da ake so. Kuna son datsa kirji da na baya? To, lokaci ya yi da za a fara tsunduma cikin shirin Kirji da Baya daga Slow & Heavy.
Bayanin shirin ga kirji da baya Kirji da Baya
Shirin Chest and Back daga Kate's Frida yana dauke da motsa jiki masu tasiri tare da dumbbells na kirji da baya. Wannan horo ne na yau da kullun wanda ake yin motsa jiki ta hanyoyi da yawa tare da stopsan tsayawa. Babban fasalin shirin shine jinkirin da hankali hankali. Za ku yi darussan tare da matsakaicin matsayi wanda zai ba ku damar amfani da amfanionyawancin tsokoki yayin aji. Jerin shirye-shirye Slow & Heavy zasu taimaka muku samun jiki mai ƙarfi tare da tsokoki mai ƙarfi.
Darasi mafi kyau na ƙananan baya tare da dumbbells ga mata a gida
Horon Kirji da Baya yana minti 60. Rabin farko na ajin an sadaukar da shi ne don motsa jiki don kirji, motsa jiki na biyu don baya. Shirin yana farawa tare da dumi mai ruri, to, kai tsaye zaku tafi zuwa ɓangaren wutar lantarki. Dukkanin motsa jiki ana yin su ne a cikin saiti 3, tsakanin saiti zamu sami ɗan gajeren hutu.
Darasi don kirji sun haɗa da:
- Dumbbell benci latsa yana kwance akan farfajiyar kwance
- Hannayen kiwo tare da dumbbells a farfajiyar kwance
- Dumbbell benci latsa kwance akan shimfidar ƙasa
- Hannuwan hannu tare da dumbbells akan karkata
- Manusus
Darasi don baya sun haɗa da:
- Dira dumbbells a bel dinsa a cikin gangare da hannaye biyu
- Pullover tare da dumbbell
- Lunƙwasa akan kafafu madaidaiciya
- magabacin mutumi
- Ramin
Don motsa jiki zaku buƙaci dumbbells da kuma dandamali na mataki. Yana da kyawawa a sami pan dumbbells guda biyu, domin don motsa jiki da hanyoyin daban daban zaku buƙaci nauyi daban. Tsarin dandamali ya zama dole, amma kuma zai yuwu a maye gurbin bencin nauyin wasanni tare da karkatar da daidaitacce. Shirin don kirji da baya Kirji da Baya sun dace da waɗanda suke son horar da nauyi kuma ba sa jin tsoron aiki da nauyi.
Fa'ida da rashin fa'idar shirin Kate Friedrich
ribobi:
1. A cikin sa'a guda zakuyi aiki akan kungiyoyin tsoka kirji da baya. Za ku ƙarfafa su, za ku yi firmer da toned.
2. Dukkanin motsa jiki ana yin su ne a hankali kuma a hankali. Burin ku shine kuyi aiki da tsokoki da aka niyya, wanda ba shi da ƙima a yayin horon gama gari ga duka jiki.
3. Kuna iya koyon dukkan motsa jiki na asali waɗanda aka tsara don haɓaka tsokoki na baya da kirji. Wannan yana da amfani don koyar da kai a dakin motsa jiki ko a gida.
4. Shirin ba motsa jiki bane na motsa jiki, saboda haka zai dace da waɗanda suka fi son ƙarfi mai nutsuwa yana aiki akan tsokoki ba tare da tsalle da motsa jiki na motsa jiki ba.
5. Yayin motsa jiki bugu da kari ya kunshi biceps da triceps, don haka zaku yi oda da kuma tsokar hannu.
6. Motsa jiki na kirji da na baya sun rabu, saboda haka zaka iya shiga cikin rabin awa daban don kowane rukuni na tsokoki.
fursunoni:
1. Kuna buƙatar dandamali na matakala ko wata farfajiya daga wacce zai iya yuwuwar daidaita kusurwa don motsawar ƙwayoyin kirji.
2. Hakanan mustahabbi ne a samu 'yan nau'i-nau'i na dumbbells na daban-daban nauyi.
3. Babu shirin rage nauyi. Yana ga waɗanda suke so su ƙarfafa tsokoki kuma su tabbatar da haɓakar su.
Idan kuna sha'awar ƙirƙirar karfi murdede jiki, to gwada jerin motsa jiki, Slow & Heavy. Kate Friedrich za ta koya muku yadda ya dace kuma kuyi aiki sosai akan ƙwayoyin jikinku.
Duba kuma: karfin horo tare da Kate Frederick don jijiyoyin kafa da kafadu.