Yadda Ake Yin Jaridar Sojan Dumbbell

Wadatacce

• Tukwici
• Umarnin-mataki-mataki
• Zaune dumbbell soja press
• Tsaye dumbbell soja press
• Tsaya a cikin tsayayyen matsayi
• Nasihu kan tsari
• Tarfafa ƙarancinku da glute
• Gwada matsayi daban-daban na hannu
• Duba gaba kuma kiyaye wuyanka madaidaiciya
• Bari benci ya tallafa maka
• Exhale akan sama
• Idan bayanka yana zagaye, ɗaga nauyi mai sauƙi
• Idan kana jujjuyawa, dauke nauyi mai sauki
• Sanya dumbbell sojoji dannawa
• Latsa sojoji ba tare da dumbbells ba
• Takeaway

Lifara ɗaukar nauyi zuwa shirin horon ku hanya ce mai kyau don haɓaka ƙarfi, ƙarfin tsoka, da yarda da kai.

Exerciseaya daga cikin motsa jiki da zaku iya zaɓar shine dumbbell press press. Wannan matsin lamba ne na sama wanda yafi karkata ga makamai da kafaɗu amma kuma yana iya ƙarfafa kirji da tsokoki.

Kamar kowane nau'i na motsa jiki mai ɗaukar nauyi, fahimtar madaidaiciyar dabara da kiyaye tsari mai kyau na iya taimakawa hana rauni.

Tukwici

Dumbbells yana ba da izinin ƙarin kewayon motsi fiye da barbell kuma wasu lokuta suna da sauƙi akan ɗakunan.

Umarnin-mataki-mataki

Wasu mutane suna da mai horarwa na sirri wanda zai iya ba su shawara kan hanyoyin da suka dace don yin atisaye daban-daban. Idan ba ku da mai koyarwa, ga yadda za ku kammala layin soja dumbbell a tsaye da tsayayye don kyakkyawan sakamako.

Kuna buƙatar buƙatun dumbbells biyu da benci mai lankwasa don yin latsa dumbbell zaune.

Zaune dumbbell soja press

Rabauki dumbbells biyu kuma zauna a kan benci mara kyau. Tabbatar an saita bayan benci a kusurwa 90-degree.

1. Da zarar kun zauna, huta dumbbell ɗaya a kan kowane cinya. Zauna tare da ƙananan bayanka da tabbaci a bayan bencin. Rike kafadu da baya kamar yadda ya kamata.
2. Iseaga dumbbells daga cinyarka kuma kawo su a kafaɗa tsawo. Idan kana da dumbbells masu nauyi, daga cinyoyinka daya bayan daya domin taimakawa dauke dumbbells. Isingaga dumbbell mai nauyi tare da hannu kawai zai iya haifar da rauni.
3. Tare da dumbbells a tsayin kafada, juya dabinon ka yadda zasu fiskanci gaba. Idan ka fi so, haka nan zaka iya kammala dumbbell press tare da tafin hannu yana fuskantar jikinku. Tabbatar cewa goshin gabanka ya yi daidai da ƙasa.
4. Fara fara danna dumbbells sama da kanku har sai hannayenku sun mika gaba daya. Riƙe nauyin da ke sama da kanka na ɗan lokaci, sa'annan ka rage dumbbells zuwa tsayin kafaɗa.
5. Kammala adadin da ake so na reps. Idan kun kasance mafari, fara da saiti 1 na reps 10-10.

Don ƙarin bayani game da yadda ake yin dumbbell press press, wanda kuma ake kira kafada mai latsawa, duba wannan bidiyon:

Tsaye dumbbell soja press

Kammala aikin dumbbell na dumbbell wanda yake tsaye yayi kama da kammala matsin lamba. Babban bambanci shine yadda kuka sanya jikin ku.

1. Durƙusa tare da gwiwoyinka don ɗaukar dumbbells.
2. Tsaya tare da ƙafafunku kafada kafada nesa da ɗaga dumbbells zuwa tsawo kafada. Dabino zai iya fuskantar gaba ko zuwa jikinku.
3. Da zarar kana da madaidaiciyar matsaya, fara danna dumbbells a saman kanka har sai hannayenka sun mika gaba daya. Riƙe wannan matsayin na ɗan lokaci, sa'annan dawo da dumbbells zuwa tsayin kafaɗa.
4. Kammala adadin da ake so na reps. Idan kun kasance mai farawa, fara da saiti 1 na reps 10-10.

Tsaya a cikin tsayayyen matsayi

Hakanan zaka iya amfani da matsayi daban. Auki ƙarami kaɗan gaba da ƙafa ɗaya. Tsaye tsaye tare da ƙafafun biyu, tare da gwiwoyi biyu a ɗan lanƙwasa, kammala latsa dumbbell.

Nasihu kan tsari

Baya ga tushen yadda ake kammala dumbbell press press, yana da mahimmanci a fahimci tsari daidai.

Tarfafa ƙarancinku da glute

Don hana rauni a ƙasanku da wuyanku, kiyaye kwalliyarku da ɓata lokacin da kuka kammala latsa dumbbell.

Gwada matsayi daban-daban na hannu

Wasu mutane suna sanya tafukan hannayensu suna fuskantar gaba dayan yayin ɗagawa, wasu kuma sun gwammace kasancewar tafin yana fuskantar jikinsu.

Hakanan zaka iya farawa da tafin hannunka da ke fuskantar jikinka kuma a hankali juya hannayenka yayin da kake danna dumbbells a kan kai, don tafin hannunka su yi gaba. Yana da mahimmanci a miƙa hannunka cikakke ba tare da kulle gwiwar hannu ba.

Duba gaba kuma kiyaye wuyanka madaidaiciya

Hakanan zaka iya kauce wa rauni ta hanyar riƙe kai da wuyanka daidai yayin kammala aikin.

Bari benci ya tallafa maka

Yin amfani da benci yana karkatar da rauni yayin kammala aikin buga dumbbell na soja. Benci yana tallafawa ƙananan baya, yana ajiye shi madaidaiciya. Kar a kammala wannan motsa jikin akan kujerar da ba ta da baya.

Exhale akan sama

Ingantaccen numfashi shima yana da mahimmanci. Zai iya inganta wurare dabam dabam yayin da kuke aiki da haɓaka aikinku.

Lokacin kammala dumbbell zaune ko tsaye, sha iska yayin da kake jan nauyi zuwa jikinka sai fitar da numfashi yayin da kake matsa nauyin sama da kanka.

Idan bayanka yana zagaye, ɗaga nauyi mai sauƙi

Wasu mutane suna yin kuskuren zagaye ƙashin bayansu lokacin ɗaga nauyi. Wannan yana sanya damuwa da yawa a ƙasan baya kuma yana iya haifar da rauni. Don kauce wa zaga bayanka, kar a yi amfani da nauyi mai nauyi sosai.

Idan kana jujjuyawa, dauke nauyi mai sauki

Hakanan ya kamata ku guji juyawa ko girgiza jikinku yayin ɗaga dumbbells sama da kanku. Yin rawar jiki da yawa yana nuna nauyin ya yi nauyi sosai, wanda zai haifar da rauni.

Sanya dumbbell sojoji dannawa

Idan kun ji matsuguninku na dumbbell ko na dumbbell yana da sauƙin sauƙi, zaku iya sa shi zama ƙalubale ta hanyar ƙara nauyi. Kar ku yi nauyi da wuri. A hankali ƙara nauyi don gina ƙarfin hali, ƙarfi, da ƙarfin tsoka.

Idan kun kammala kawai matsin dumbbell na soja, sauyawa zuwa latsawa tsaye zai iya sa motsa jiki ya yi wahala. Lokacin tsayawa, zaku tsunduma cikin tsokoki don daidaito da kwanciyar hankali.

Bugu da kari, maimakon daga hannayenka biyu bisa kanka a lokaci guda, yi kokarin daga hannu daya lokaci daya.

A gefe guda, idan dumbbell press press yayi karfi, zaka iya sauƙaƙa shi ta amfani da nauyi mai sauƙi.

Latsa sojoji ba tare da dumbbells ba

Ba koyaushe kuke buƙatar dumbbells don yin aikin soja ba. Kuna iya amfani da ƙungiyar juriya maimakon.

Don farawa, tsaya tare da ƙafafun biyu kusa da tsakiyar band ɗin. Yayin riƙe ɗayan ƙarshen band a kowane hannu, kawo ƙarshen da kake riƙe zuwa tsayi na kafada tare da hannunka a kusurwa 90-degree. Daga nan, daga hannayenka sama da kanka har sai hannayenka sun mika gaba daya.

Idan kun fi so, haka nan za ku iya yin aikin soja da barbell.

Dukkan nau'ikan nau'ikan nauyi suna taimakawa wajen kara karfin jijiyoyi, amma barbell na iya saukaka saukake nauyin nauyi idan aka kwatanta da dumbbell. Nauyin nauyi yana taimakawa wajen gina tsokoki da sauri.

Takeaway

Dan jaridar dumbbell yanada matukar motsa jiki idan kana neman kara karfin tsoka da karfi a hannunka, kafadu, cibiya, da kirji.

Kamar yadda yake tare da kowane motsa jiki na daukar nauyi, fasaha mai kyau da tsari suna da mahimmanci don kyakkyawan sakamako kuma don hana rauni.