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Horar da jikin ku, abu ne mai sauki ka manta da baya saboda wannan sashin jikin ba mu iya gani a madubi. Amma tsokoki na baya suna da mahimmanci ba wai kawai daga kyakkyawan ra'ayi ba. Idan ba tare da tsokoki mai ƙarfi ba ba za mu iya yin yawancin motsa jiki na asali tare da ƙarin nauyi da ci gaba cikin horo ba. Haka ne, kuma yawancin gwagwarmayar asarar nauyi suna buƙatar mana tsokoki.
Muna ba ku zaɓi na mafi kyawun motsa jiki don baya ga 'yan mata a gida waɗanda zasu taimaka cikin sauri da kuma cimma nasarar burin da aka sa a gaba: don gina tsoka, kawo jiki yayi laushi da rage nauyi, don ƙarfafa kashin baya.
Baya horo ga mata
Horon yau da kullun na tsokoki na baya zai taimaka muku don inganta jikin ku kuma ya sa ku da ƙarfi a jiki. Babu motsa jiki a bayan karatun ku wanda ba zai cika ba. Don ƙarfafa tsokoki na baya na iya tare da dumbbells, barbell, fitball, mai faɗaɗa, kuma yana yiwuwa ba tare da ƙarin kayan aiki ba kwata-kwata.
Wannan labarin yayi magana akan mafi ƙarfin motsa jiki na ƙarfi don dawowa tare da dumbbells don ɗimbin tsoka, motsa jiki don sautin tsokoki ba tare da kayan aiki ba, da kuma motsa jiki tare da sauran kayan wasanni. Wadannan darussan suna da saukin yi a gida da dakin motsa jiki.
1. Inda za'a fara da yadda ake gama motsa jiki:
- Koyaushe fara horo na baya tare da motsa jiki-dumi: Zaɓin ayyukan motsa jiki.
- Gama aikin motsa jiki ta hanyar miƙa tsoka: Zaɓin motsa jiki don miƙawa.
Karka taɓa mantawa da dumamawa da kuma miƙawa idan kana son gudanar da ingantaccen horo. Don ƙarin dumi-dumi kai tsaye kafin aiwatar da takamaiman motsa jiki, zaku iya yin kusanci ɗaya da wannan aikin ba tare da dumbbells ba (ko da nauyi kadan).
2. Yaya yawan maimaitawa da hanyoyin yin:
- Don ci gaban tsoka: 10-12 ya sake zuwa saiti 4-5 tare da nauyin nauyi
- Don sautin sautin mygcc da ƙona mai: 15-20 nunawa 3-4 m tare da matsakaita nauyi
3. Abin da nauyi dumbbells ya dauki baya:
- Don ci gaban tsoka: matsakaicin nauyin da aka maimaita maimaitawa ta ƙarshe daga ƙarfin ƙarshe (ga 'yan mata galibi 10-15 kg)
- Don sautin tsokoki da ƙona mai: isa nauyi don sa maka jin nauyin, amma zai iya yin sau 15-20 (ga yan mata yawanci nauyin 5-10)
- Don masu farawa: dumbbell 2-3 kilogiram tare da ƙaruwa a hankali a hankali
4. Sau nawa ake yin atisaye a bayan baya:
- Idan kuna horarwa sau 3-4 a mako daya isa horar da ku sau ɗaya a mako
- Idan kuna horarwa sau 5-6 a mako, zaku iya horar da bayanku sau biyu a mako
5. Wane haɗin motsa jiki don baya:
- Kayan gargajiya: tare da motsa jiki don biceps (a wannan yanayin, ya kamata ku fara motsa jiki tare da motsa jiki na baya, sa'annan ku tafi motsa jiki akan biceps)
- Wani zaɓi: tare da motsa jiki don tsokoki na pectoral (kirji da baya sune tsokoki-masu adawa, sabili da haka, wasu 'yan wasa suna horar dasu tare)
6. A hankali tsokokin ku zasu saba da lodin, saboda haka yana da kyau a kan lokaci a kara nauyin dumbbells. Don aikin gida yana da sayan saya wani dunƙule mai ruɓewahakan zai baka damar daidaita nauyi.
7. exercisesarfin motsa jiki na baya yana ba da nauyi mai ƙarfi a kan kashin baya. Kula da dabarun atisayen don kaucewa rauni da lalacewa.
8. A yayin aiwatar da atisayen karfi na baya tare da dumbbells kuma yana da hannu sosai biceps da deltas, don haka idan da sauri kun “kumbura” tsokokin hannayen daga aikin, to za a iya rage yin atisaye a biceps da kafadu.
Horar da ƙarfi ga mata: shirin motsa jiki +
Darasi na ƙarfi don dawowa tare da dumbbells
Wadannan darussan guda biyar cikakke ne don ƙarfin horo a gida da dakin motsa jiki. Don aiwatar da su za ku buƙaci dumbbell.
Idan ba ku da lokaci da yawa don ƙarfafa horo, za ku iya yin atisayen 3-4 da aka jera. Adadin adadin saiti da reps suna daidaita kansu bisa dogaro da kasancewar lokaci da ƙarfin jiki.
1. Matattu dagawa
A matsayi na farko, baya baya madaidaiciya, kafadu suna ƙasa, latsa latsawa. Dumbbells suna taɓa cinyoyi. Kneesanƙwara gwiwoyi kaɗan, matsar da ƙashin baya zuwa baya har sai baya ya yi daidai da bene. Dumbbells suna motsi a layi daya zuwa kafafu. Rike bayanka madaidaiciya kuma kada ka hana ƙananan ƙananan baya. Motsa jiki zai iya zama mai rauni, don haka ya fi kyau a yi amfani da dumbbells masu nauyin nauyi. Yayin aiwatar da matattu baya ga tunkuɗa baya kuma yana aiki da kyau tsokoki na gindi, wanda yake da mahimmanci ga 'yan mata.
2. Tunkuɗa dumbbells a cikin gangare
An zauna kaɗan kuma ka karkatar da gangar jikinka, ƙafa-faɗi kafada faɗi. Aauki dumbbell a hannunka madaidaiciya riko. Matsayi ne na asali. Iseaga dumbbells biyu a sama kamar yadda ya yiwu a kirjinka, yaɗa gwiwar hannu zuwa garesu kuma ba tare da canza matsayin squat ba. Theasa dumbbells ƙasa a cikin secondsan daƙiƙa kaɗan. Jikin ya tsaya cak a duk lokacin aikin.
3. Ja dumbbell da hannu daya
A wurin hutawa, tsugunna kadan ka karkatar da gangar jikin ka a gaba. Saka hannunka na hagu a cinyar ƙafarka ta hagu, kuma kafar dama ta zame baya. Hannun dama ya ɗauki dumbbell tare da riƙe tsaka tsaki. Matsayi ne na asali. Jawo gwiwar hannu baya, jawo dumbbell zuwa kirjinka. Gidajen suna tsayawa. Bayan ɗan gajeren ɗan hutu, koma matsayin farawa. Canja hannaye lokacin da aka kammala aikin. Ya isa ayi saiti 3 a kowane hannu.
4. Hanyar kiwo a cikin gangare
A wurin hutawa, ƙafafu faɗin kafada baya, gwiwoyi sun sunkuya, jiki ya ɗan karkata gaba. Ansu rubuce-rubucen dumbbells tare da tsaka tsaki riko, dan kadan lankwasa gwiwar hannu. Makamai suna fita zuwa gefe har sai kafada (babba na sama) ba zai zama daidai da bene ba. riƙe na secondsan daƙiƙo ka dawo da hannayen tare. Rike ɗan lanƙwasa a cikin gwiwar hannu a duk cikin motsi. A cikin wannan aikin, an yi aiki sosai daga Delta.
5. Kame hannuwan baya cikin gangare
A wurin hutawa, ƙafafu faɗin kafada baya, gwiwoyi sun sunkuya, jiki ya ɗan karkata gaba. Rabauke dumbbell madaidaiciya riko. Sanya hannayenka duk hanyar dawowa, ajiye hannayenka madaidaiciya. Arfafa tsokoki na baya, amma kiyaye jiki tsaye A cikin wannan aikin kuma yana aiki mai girma triceps.
Don kyaututtuka na gode tashar youtube HASfit.
Motsa jiki don dawowa ba tare da kayan aiki ba
Ana ba da shawarar darussan da ke gaba don ƙarfafa tsokoki da daidaita kashin baya, inganta matsayi da hana ciwon baya da ƙananan ciwon baya. Hakanan waɗannan darussan zaku iya haɗawa cikin tsarin darasinku, idan kuna son yin atisaye da nauyin jikinsa, gami da aikin ƙungiyoyin tsokoki da yawa (mai tasiri ga kona kitse).
Manyan ayyuka 20 don inganta hali
1. Juyawar hannu a madauri
Aauki matsayi na katako a kan hannaye, ƙafafu kaɗan kaɗan. Jiki yana yin layi madaidaiciya, ƙananan baya baya tanƙwara, latsa madaidaiciya. Iftaga hannu ɗaya daga ƙasa kuma yi motsi madauwari tare da madaidaiciya hannu. Komawa zuwa wurin farawa. To yi haka a hannu na biyu. Yi maimaita 10-12 a kowane hannun saiti 2-3.
2. Tashin hannaye a cikin madaurin kan goshin gabban
Sauka a cikin katako a kan goben, ƙafafu kaɗan. Sake kallo don matsayin jiki, yakamata ya ƙirƙiri layi madaidaiciya daga sheqa zuwa kai. Armaga hannu ɗaya daga ƙasa ka ja shi gaba. Riƙe na secondsan daƙiƙo kaɗan kuma ka rage ƙasan goshi a ƙasa. To kamar haka kuma kara ɗayan ɗayan hannun a gaba. Yi maimaita 10-12 a kowane hannun saiti 2-3.
3. Dan wasan ninkaya
Sauka kan cikinka, hannunka ya miƙe gaba, tafin ƙasa. Fuska da wani bangare na kirjinsa daga kasa. Lokaci guda ɗaga hannunka na dama da ƙafafunka na hagu a sama har zuwa yiwu, ɗaga cinyarka daga bene. Taka tsokoki na baya da kugu. Riƙe don secondsan dakikoki ka dawo wurin farawa. Sannan canza gefe. Maimaita maimaita 12-15 ta kowane gefe 2-3 set.
4. Hyperextension tare da hannun da aka saki
Wannan aikin yana da kyau sosai don matsayinku kuma yana ƙarfafa kashin baya. Kwanta a kan ciki, ka sauka kan tabarmar. Hannaye sun raba gefen dabino ƙasa. Bodyaga saman jiki sama sama yadda ya yiwu, yanke kan da kirji daga ƙasa. Yi hawan sama a baya, kuma ba Shay ba. Riƙe wasu secondsan daƙiƙa a matsayi na sama kuma ka runtse kai da kirji a ƙasa. Yi maimaita 15-20, 2-3 saiti.
5. Superman
Wannan wani motsa jiki ne mai matukar amfani don matsayinku da kashin baya. Kwanta a kan ciki, ka sauka kan tabarmar. Makamai sun miƙe gaba, dabino ƙasa. Aga lokaci ɗaya daga ƙasan kai, kirji, cinyoyi ka ɗaga su sama sama yadda ya kamata. Riƙe na secondsan daƙiƙo kaɗan sannan koma matsayin farawa. Kar a ja wuyan sama, yana kiyaye matsayin halitta. Yi maimaitawa 10-12, saiti 2-3.
Idan har yanzu kuna da wuyar yin classic Superman, to kuyi sauƙin fasalin wannan aikin (zaka iya farko ba ma don cire ƙafafunka daga bene ba):
6. "Mafarautan kare"
Amma wannan, kodayake mai sauki ne, amma motsa jiki mai matukar tasiri don ƙarfafa baya da kashin baya. Sauka a kan dukkan kafa huɗu, dawo madaidaiciya kuma kaɗan kaɗan a ƙasan baya. Lokaci guda ɗaga hannunka na dama da ƙafafunka na hagu a sama kamar yadda ya yiwu kuma ka riƙe aan dakiku kaɗan. Canja gefe. Yi maimaita 15-20, saiti 2-3. Kuna iya rikitar da wannan aikin, idan ɗaga gaban hannu da kafa zuwa sama kuma riƙe a cikin sakan 45-60.
Don kyaututtuka babban godiya ga tashar youtube Yarinya madaidaiciya da kuma Nau'in dacewa.
Dubi kuma:
- Yadda za a cire gefen: manyan ka'idoji 20 + 20 mafi kyawun motsa jiki
- Ayyuka na 20 mafi girma don makamai a gida
- TABATA horo: Shirye-shiryen motsa jiki 10 don rage nauyi
Motsa jiki don baya tare da wasu kayan aiki
Ba koyaushe yake dacewa da siyan dumbbells masu nauyi na gidan ba. Na farko, suna buƙatar samun wuri a cikin ɗakin. Na biyu, babban nauyin dumbbell yana da ƙimar kaya mai tsada. A wannan yanayin, zaku iya siyan ƙaramin kayan aiki. Bandungiyoyi daban-daban da elastics ba mafi muni ba ne don ƙarfafa tsokoki idan aka kwatanta da nauyin kyauta.
Me zaku iya amfani dashi don horarwa ta baya kuma dumbbells:
- fadada (manufa don horar da kungiyoyin tsoka na sama)
- tef na roba (don horar da dukkan kungiyoyin tsoka, da kuma miƙawa)
- madaukai na roba (manyan kayan aiki don ƙarfin ƙarfi, musamman ma idan kuna da kyawawan ɗakuna ko mashaya don ɗaurewa)
- ƙungiyoyin motsa jiki (sun fi dacewa da ƙafafu da gindi, amma kuma ana iya amfani da shi don jikin sama)
- ƙwallon ƙwal (musamman mai kyau don ƙarfafa baya da ƙwayoyin cuta)
A kan mahaɗin don karanta cikakken bayanin abin da ke sama. Yana da mahimmanci a lura cewa duk waɗannan abubuwan suna da tsada sosai kuma kwata-kwata basa ɗaukar sarari a cikin ɗakin (banda kwallon motsa jiki lokacin da aka kumbura). Don haka, zaku iya siyan saitin ofungiyoyin juriya da na roba na juriya daban, sanya su a kan shiryayye.
Manyan takalmi masu gudu 20 na mata don dacewa
Motsa jiki don baya tare da bandin roba
1. Miƙe tef ɗin baya
2. "Butterfly"
3. Diagonal miƙewa na tef
4. kwance kwance na roba tef
5. Ja tef
Atisaye na baya tare da fadada kirji
1. Ja mai fadada domin baya
2. Tunkuɗa mai faɗaɗawa da hannu ɗaya
3. Ja gefen gicciye a gangare
4. Takaita a kwance
5. Mikewa tayi
Motsa jiki tare da madaukai na roba
1. Tsayawa a tsaye
2. Takaita a kwance
3. Jan hannaye zuwa kirji
4. Miƙe madafan roba
5. Sarki
Darasi tare da ƙungiyoyin motsa jiki
1. Jawo san roba
2. Ja maɗaura zuwa kirjinka
Motsa jiki tare da ƙwallon ƙafa
1. "Mafarautan kare"
2. Hawan jini
3. Hyperextension tare da hannaye a bayan kai
Wannan shi ne mafi ingancin motsa jiki na baya tare da dumbbells na mata waɗanda zaku iya yi a gida kamar kansu da kuma motsa jiki. Lura cewa motsa jiki daban-daban zaku iya buƙatar dumbbells daban-daban ko matakan matakan maɓallan juriya. Kada ku ji tsoron yin gwaji ta canza yawan saiti da sake yi.
Dubi kuma:
- Manyan atisaye guda 50 don tsokoki na ciki: rage kiba da danne danniya
- Manyan atisaye 25 na gwatso da ƙafafu ba tare da squats, huhu da tsalle ba
- TABATA horo: 10 shirye-shirye da aka shirya don rage nauyi
Don sauti da tsoka, Tare da nauyi, Baya da kugu