9 Motsawa don Mafi Kyawun Motsa jiki Baya

Wadatacce

• Gabatarwa
• Exercisesarfafa motsa jiki
• 1. Babban katako mai juyawa
• 2. High pulley kebul na jere
• 3. Dumbbell pullover
• 4. Layi-kan layi
• 5. Na baya delt tashi
• 6. Superman
• Mika shi
• 1. Matashin yaro
• 2. Twist
• 3. Kyanwa-Saniya
• Takeaway

Gabatarwa

Obviouslyarfafa bayanku a bayyane yana da fa'idodi masu kyau, amma, mafi mahimmanci, yana da mahimmanci don ingantaccen aikin yau da kullun, gami da kasancewa da hana rauni. (Saboda wanene yake son ciwon baya, daidai?)

Idan kun himmatu don haɓaka ƙarfin baya mai ƙarfi amma ba ku da tabbacin abin da za ku yi ko kuma inda za a fara, mun rufe ku. Anan akwai motsa jiki shida da shimfidawa uku don tabbatar da cewa kuna bawa waɗancan tsokoki na baya wasu TLC.

Exercisesarfafa motsa jiki

Kammala saiti 3 na waɗannan atisayen ƙarfin tare da mintuna 1 zuwa 2 na hutawa tsakanin. Kuna buƙatar piecesan kayan aiki, gami da bandan juriya, saiti biyu na haske ((3 zuwa 5 fam da to 8 zuwa 10 yakamata suyi aiki mai kyau don mafi yawa), da kuma umban matsakaici mai nauyin matsakaici (kimanin fam 12) .

Ka tuna ka numfasa cikin kowane motsi. Kiyaye kashin baya ya daidaita, kuma ka mai da hankali kan tsokoki na baya masu kwangila don tabbatar da wannan haɗin zuciyar-tsoka da samun mafi kyawun aikinka.

Shirya?

1. Babban katako mai juyawa

Katako masu juyawa suna motsa jiki duka. Su ne babban dumama don motsa jiki na baya.

1. Yi tsammanin babban matsayi na katako: Tsara layi madaidaiciya daga kai zuwa kafa, tare da ƙafafunku game da faɗin kafada nesa. Sanya hannayenku a ƙarƙashin kafadunku, kuma ku riƙe wuyanku a cikin wani tsaka tsaki. Shiga kasan baya da zuciyar ka.
2. Farawa daga gefen hagu naka, ɗaga hannunka daga ƙasa kuma miƙa hannunka ka buɗe kirjinka, yana mai duban idanunka. Dakata na dakika 1, sannan ka maida hannunka zuwa wurin farawa.
3. Maimaita mataki na 2 a gefen dama.
4. Ci gaba, wasu bangarorin, na dakika 30. Kammala 3 saiti.

2. High pulley kebul na jere

Rabauki ƙungiyar juriya don wannan jeri na kebul mai tsayi. Zabi matakin da zai kalubalance ku, amma bai isa ya daidaita fasalin ku ba. Jin latsinka da rhomboids - tsoka mai mahimmanci don matsayi mai kyau - aiki yayin wannan motsi.

1. Anga band a saman kanka ka zauna, ka kamo shi da hannu biyu, an mika hannuwa.
2. Tsayawa ƙafafun biyu a ƙasa da bayanka a miƙe, ja gwiwar hannu a madaidaiciya baya, matse ƙusoshin kafada tare. Saki, mika hannayenka baya don farawa.
3. Kammala 3 saiti na 12 reps.

3. Dumbbell pullover

Kuna buƙatar ƙwallan yoga ko benci don wannan aikin har ma da dumbbell mai matsakaicin nauyi. Fara tare da fam 10 ko 12 idan kun kasance mai farawa. Ba wai kawai wannan dumbbell pullover yana nufin latsarku ba, zai buƙaci ainihinku suyi aiki akan lokaci.

1. Riƙe dumbbell da hannu biyu. Sanya kanka kan ƙwallo ko benci don haka ɗinka na baya yana tallafawa a sama kuma gwiwoyinka suna lanƙwasa a kusurwar digiri 90.
2. Mika hannayenku a saman ku don su yi layi ɗaya da ƙasa.
3. Kiyaye hannayenka da mahimmanci, jawo dumbbell sama da saman kanka. Lokacin da hannayenku suka kai tsaye zuwa ƙasa, saukesu ƙasa don farawa.
4. Kammala 3 saiti na 12 reps.

4. Layi-kan layi

Layi mai lankwasawa dole ne a cikin motsa jiki na baya tunda yana niyya ga tsokoki maɓalli da yawa, gami da tarko, lats, da rhomboids. Rabauki saitin dumbbells mai sauƙin nauyi zuwa matsakaici don wannan motsi. Don masu farawa, fam 8 ko 10 zasuyi.

1. Riƙe dumbbell a kowane hannu. Sanya gaba a kugu zuwa kwana 45. Ka sanya kwalliyar ka a gwiwa, gwiwa mai laushi, da wuyan tsaka.
2. Tanƙwara hannayenka, ja gwiwar hannu biyu kai tsaye da baya, ka matse hanun kafadarka waje ɗaya. Dakata ka dawo don farawa.
3. Kammala 3 saiti na 12 reps.

5. Na baya delt tashi

Jirgin baya na baya ya doki bayanka na sama, gami da tarkon ka, rhomboids, da na baya. Kuna iya yin wannan aikin a tsaye ko durƙusa. Tsarin gwiwoyi yana buƙatar ƙarin kwanciyar hankali ta hanyar mahimmanci. Dumbbells uku ko 5 na laban zasuyi aiki anan.

1. Durƙusa a kan tabarma, riƙe da dumbbell a kowane hannu. Sanya gaba a kugu don jikinka na sama ya kafa kusurwa ta digiri 45 tare da kasa. Bari hannayenku su rataye a gabanka.
2. Tsayawa wuyanka mai tsaka-tsaki da tsaka-tsakin aiki, tura dumbbells sama da fita daga tsakiyar layinka, kana matse sandar kafada a saman. Dakata ka rage hannunka.
3. Kammala 3 saiti na 12 reps.

6. Superman

Yi aiki da ƙananan baya tare da jarumi. Wannan aikin motsa jiki yana da ƙalubale, yana buƙatar ƙarfi da iko.

1. Kwanta a kan ciki tare da miƙa hannunka a saman kanka.
2. Shiga cikin zuciyarka da annashuwa, ɗaga jikinka na sama da ƙafafu daga ƙasa kamar yadda za ku iya tafiya. Dakatar da dakika 1 a saman, sannan komawa matsayin farawa.
3. Kammala 3 saiti na 12 reps.

Mika shi

Bayan ka kammala ɓangaren ƙarfin wannan aikin, kar ka manta da miƙawa. Wadannan shimfidar takamaiman bayanan guda uku zasu taimaka wajen dawo da tsokoki da mahada da kuma hana ciwan gaba.

1. Matashin yaro

1. Durƙusa a ƙasa tare da ƙafafunka a ƙasan ka da gwiwoyin ka kamar yadda ƙugu ya ji.
2. Shaka da lankwasawa gaba, kwanciya gangar jikinka tsakanin cinyar ka kuma mika hannayen ka sama.
3. Sanya tafin hannunka a kasa. Yi numfasawa a nan na dakika 30 zuwa minti, ka nutse ƙasa cikin lanƙwasa gangar jikin yayin da kake tafiya.

2. Twist

1. Kwanta a bayanka ka kawo ƙafafunka zuwa kan tebur, hannaye kai tsaye a gefanka.
2. Nishaɗin zuciyar ka, ƙyale gwiwoyinka su sauka a hankali zuwa gefe ɗaya. Numfashi a nan na dakika 30.
3. Maimaita zuciyarka sau ɗaya, dawo da ƙafafunka zuwa saman tebur ka sauke gwiwoyinka zuwa wancan gefe. Sake numfasawa anan na dakika 30.

3. Kyanwa-Saniya

1. Farawa a kan ƙafafu huɗu tare da kashin baya mai tsaka. Shaƙar iska ka kalli sama, kana sauke gangar jikinka a ƙasa.
2. Exhale da baka a baya, suna kawo idanunka ƙasa.
3. Maimaita wannan jerin sau 5.

Takeaway

Kammala wannan aikin sau ɗaya ko sau biyu a mako zai samar muku da ƙarfi cikin wata guda kawai. Ka tuna da ci gaba da ƙara nauyi da juriya don haka ci gaba da ƙalubalantar tsokoki da haɓaka ƙarfin ku.

Nicole Davis marubuciya ce a Boston, mai koyar da aikin ACE, kuma mai son kiwon lafiya wanda ke aiki don taimaka wa mata rayuwa mafi ƙarfi, lafiya, da farin ciki. Falsafinta ita ce ta rungumi hanyoyinku kuma ta dace da ku - duk abin da ya kasance! An gabatar da ita a cikin "Future of Fitness" na mujallar Oxygen a cikin fitowar Yuni 2016. Bi ta akan Instagram.