Tambayi Mai Horar da Bikin: Motsawa 3 da yakamata ku yi

Wadatacce

• Trap Bar Deadlifts
• Gurasa
• Hill Sprints
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Q: Idan za ku iya zaɓar darussan guda uku kawai don ba mata damar da ta fi dacewa da samun ƙarfi da ƙarfi, menene za su kasance kuma me yasa?

A: Don haɓaka sakamakonku, Ina ba da shawarar ƙara darussan guda uku masu zuwa cikin ayyukanku na yau da kullun.

Idan kun kasance mafari, yi 3 sets na 10-12 reps, hutawa 60 seconds tsakanin kowane saiti. Don masu horar da matsakaici/masu ci gaba, yi saiti 3 na maimaitawa 8-10, hutawa 60-75 seconds tsakanin kowane saiti.

Trap Bar Deadlifts

Wannan babban motsa jiki ne ga ƙananan jikin ku, musamman ma quads, hamstrings, da glutes, har ma da duk ainihin ku. Yana da sauƙin sauƙaƙe don koyon madaidaicin tsari, don haka ko da kun kasance sababbi ga ƙarfin horo, zaku iya (kuma yakamata) fara yin kashe -kashe.

Idan dakin motsa jiki ba shi da sandar tarko (wani lokaci ana kiransa mashaya hex), yi amfani da dumbbells maimakon. Matsayin hannunka zai zama dabino iri ɗaya suna fuskantar ciki.

Tukwici: Tabbatar cewa kun tura kwatangwalonku baya kuma sanya nauyin ku a tsakiyar/baya ɓangaren ƙafafun ku. Riƙe ƙirjin ku sama, idanu gaba, kuma kiyaye kashin baya tsaka tsaki yayin duka motsi.

Gurasa

Chinups babban motsa jiki ne na sama don kai hari ga latsan ku, tsakiyar baya, da makamai. Idan ba ku da ƙarfin isa ga ƙoshin kiba na jiki (kamar yadda aka nuna), gwada chinups da aka taimaka. Kawai maɗaukaki ɗaya ƙarshen babban band ɗin roba kusa da sandar chinup sannan a ja shi ta ɗayan ƙarshen band ɗin, danna band ɗin sosai zuwa sandar. Ɗauki sandar tare da faɗin kafada, riƙon hannu, sanya gwiwoyi a madauki na band ɗin (ko kuma a sa wani ya ja muku band ɗin kusa da gwiwowin ku), sannan ku yi saitin ku.

Hanyar taimakon bandeji za ta ba ka damar yin cikakken chinup, kuma yana kwaikwayi motsi daidai gwargwado fiye da na'ura mai taimako da za ka samu a yawancin gyms. Yayin da kuke samun ƙarfi, zaku iya amfani da ƙungiyar da ke ba ku taimako kaɗan.

Hill Sprints

Gudu a kan karkata hanya ce mai kyau don yin tazara don duka yanayin sanyi da asarar mai. Juyawar dabi'a yana taƙaita tsayin motsin ku (idan aka kwatanta da tsere na yau da kullun), wanda ke rage haɗarin jan hamstring ɗin ku. Idan kai mafari ne, za ka iya farawa da gudu daga kan tudu sannan ka yi tafiya ƙasa. A cikin 'yan makonni, yi aiki har zuwa sprinting da sauri kamar yadda za ku iya. Ina ba da shawarar farawa tare da karkatar da kashi 3-5 cikin ɗari kuma a hankali yin aiki zuwa ga tuddai masu tsayi.

Tabbatar da yin cikakken ɗumi mai ƙarfi kafin kowane zaman gudu. (Danna nan don ganin babban ɗumamar jiki wanda na tsara don Ƙarfin SHAPE, Kalubalen Makamai.)

An dauki hotunan Jessi Kneeland a Peak Performance NYC

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