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Babban jiki - tsarin horo don babba baya, kirji da makamai. Wannan jagorar ya haɗu da abubuwa na motsa jiki da horon ƙarfi. Jiki na sama zai taimaka ƙara ƙarfi da juriya, da kuma samun siriri mai siffa da amincewa da kai.
Matsayin wahala: Don masu farawa
Babban jiki - ikon motsa jiki, wanda ke nufin haɓaka tsokoki na jiki na sama: kirji, biceps da triceps, deltas, latissimus dorsi da abs. Nauyin lokacin horo ya faɗi akan hannu da babba baya. Godiya ga wannan, Jiki na sama ya shahara a tsakanin maza.
Ana amfani da jiki na sama don ƙarfafa tsokoki, mayar da aikin motsa jiki na manyan gabobin. Babban saurin horo yana ba da gudummawa ga saurin ƙona adadin kuzari. Hakanan Karanta: Ƙarƙashin Ƙarƙashin Jiki
Wannan yana nufin cewa tare da daidaitaccen ginin azuzuwan, zaku iya gina ƙwayar tsoka lokaci guda kuma ku kawar da kitsen jiki. Jiki na sama zai taimake ku samun ƙarfin jiki da juriya.
Yadda ake fara motsa jiki na sama
Horarwa a cikin salon Jikin Sama yana farawa tare da dumi, bayan haka ya zo babban nauyin wutar lantarki. Tsawon lokacin motsa jiki shine minti 45-50. Darasi ya ƙare tare da zubar da tsokoki na ciki da maido da numfashi.
Don horarwa, ana amfani da ƙarin kaya, wanda ke nuna cewa ɗan wasan yana da nauyi:
- dumbbells;
- sanduna:
- bye bye
Hakanan kuna iya buƙatar dandamalin mataki da tabarma don darasi. Lokacin zabar nauyin dumbbell ko bodybar, ya kamata ku fara tare da ƙananan ma'auni kuma ƙara su a layi daya tare da ci gaban tsoka. Musamman, wannan ya shafi waɗanda ba su da horo na wasanni. Duba kuma: horon ƙarfi
Manyan Dalilai don Fara Ayyukan Jiki na Sama
- dace - Babban saurin motsa jiki da ƙarfin motsa jiki ya sa ya zama tasiri musamman. Bugu da ƙari, dan wasan zai iya zaɓar nauyin nauyin nauyin kansa don daidaita nauyin.
- Karfi da juriya – Ƙarfin jiki da juriya sune manyan ayyuka na horo a cikin Babban jiki. Haɓaka ƙarfin ƙarfin hannu, tsokoki na baya da abs suna ba da gudummawa ga ƙarfafa gaba ɗaya na jiki.
- Babu nauyi - Tufa tsokoki a cikin dakin motsa jiki, 'yan wasa sukan yi amfani da nauyin nauyi sosai. A sakamakon haka, akwai haɗarin sprains ko wasu raunin da ya faru, kuma nauyin da ke kan tsarin zuciya yana ƙaruwa. Yin aiki tare da nauyin nauyi a cikin hanzari mai aiki, za ku iya rage damuwa na jiki a jiki ba tare da rage tasirin horo ba.
- Rage nauyi - motsa jiki mai sauri yana taimakawa ƙona calories. Don yin asarar nauyi har ma da tasiri, ana ba da shawarar azuzuwan a haɗa su tare da ingantaccen abinci mai gina jiki. Mafi kyawun asarar nauyi ba tare da damuwa ga jiki ba shine daga 1 zuwa 3 kg kowace wata.
An zaɓi horarwa a cikin salon Jikin Sama da ƙwararrun ƴan wasa da novice. Suna da fa'idodi da yawa, haɗa abubuwa na motsa jiki, cardio da ƙarfin horo. Duba kuma: motsa jiki na barbell
Tushen motsa jiki na sama
Koci yana zaɓar motsa jiki na sama daban-daban, dangane da jinsi, lafiyar jiki da juriyar membobin ƙungiyar. Mafi sau da yawa, horo ya haɗa da darasi na asali masu zuwa:
- Ƙwararren barbell na sama - Latsa benci na soja, ko tura sama daga tsaye.
- Janye bel – Matsayin farawa: ƙafafu da nisan kafada, jiki ya karkata gaba. Ana ɗaga barbell, barbell ko dumbbell daga bene zuwa matakin ƙananan baya.
- Turawa sama - Ga mata, ana iya yin turawa daga benci ko dandamali, ga maza - daga bene.
- Jingar kararrawa ko sandar jiki zuwa kafadu daga matsayi na tsaye – Matsayin farawa: tsaye, sakin hannu. Ana ɗaga tsinkayar a layi daya zuwa jiki zuwa kafadu, sannan a saukar da shi.
Kowane motsa jiki yana ɗaukar mintuna 1-2 don kammalawa. Ana kiyaye hutu zuwa mafi ƙanƙanta don cimma matsakaicin ƙarfin horo. Hakanan Karanta: Core Workouts
Shawarwari don motsa jiki na saman jiki
Jiki na sama cikakke ne ga waɗanda ke neman madadin yin aiki a cikin dakin motsa jiki. Shirin yana ba da sakamako iri ɗaya kamar yin aiki tare da nauyi mai nauyi a cikin "kujera mai girgiza", amma yana faruwa a cikin tsari na rukuni kuma a ƙarƙashin kulawar koci.
Ayyukan motsa jiki na sama ba su da kusan contraindications. Banda haka zai kasance mutanen da aka haramta motsa jiki bisa manufa. Misali, a gaban cututtukan cututtukan zuciya ko na numfashi. Hakanan Karanta: Cikakken Ayyukan Jiki
Yana da kyau a jinkirta horo ga 'yan wasan da suka sami raunuka da raunuka a baya, wuyansa ko babba. Haka kuma, bai kamata 'yan mata su shagaltu da juna ba a lokacin daukar ciki da kuma lokacin shayarwa.