Kirji: Mafi kyawun motsa jiki don girma da bayyana

Wadatacce

• 5 motsa jiki don kara kirji
• 1. Karkata benci latsa tare da dumbbells
• 2. Bench latsa tare da barbell
• 3. Sinks a cikin sandunan layi daya
• 4. Turawa
• 5. Ketarewa tare da babban rike

Tsarin horo don haɓaka kirji ya kamata ya haɗa da nau'ikan motsa jiki daban-daban domin, kodayake ana kunna dukkan ɓangarorin tsoka yayin horo, akwai takamaiman atisaye da za a fi mai da hankali kan yanki ɗaya ko biyu. Don haka, koyaushe yana da mahimmanci a haɗa atisaye don sassa daban-daban na kirji, don samun ingantaccen tsoka mai daidaituwa.

Pectoral ƙungiya ce ta tsoka wacce ta kasu kashi biyu manyan tsokoki: manyan pectoralis da ƙananan pectoralis. Gabaɗaya, ƙungiyar da ake aiki a cikin motsa jiki da kuma dalilai masu kyau sune mafi ƙarancin ƙyallen ƙirji, wanda ke saman kuma, sabili da haka, ya zama mafi bayyane. Koyaya, wannan tsoka kuma an kasu gida uku ƙananan: babba, tsakiya da ƙananan, waɗanda suke buƙatar aiki akansu.

Kamar yadda yake a kowane horo na ƙarfi, zaɓin da aka zaɓa dole ne a daidaita shi da ƙarfin kowane mutum, tunda idan kuna da nauyi, zai iya haifar da mummunan aiwatar da ayyukan. Yana da mahimmanci mutum ya san cewa ci gaban ƙwayar tsoka yana ɗaukar ɗan lokaci, kuma ba zai yi sauri ba saboda nauyin yana ƙaruwa.

Hakanan bincika dubaru 8 don samun saurin tsoka da sauri.

5 motsa jiki don kara kirji

Tsarin horo ya kamata ya ƙunshi aƙalla atisaye daban-daban 3 zuwa 4, wanda ya isa duka mafi girma da ƙarami pectoralis. Don haka, abin da ya dace shine a zabi tsakanin darussa masu zuwa:

1. Karkata benci latsa tare da dumbbells

Motsa jiki don aiki: babba mai girma.

Dole ne a gudanar da wannan aikin a bencin motsa jiki wanda dole ne a sanya shi tare da son zuciya bisa ga tsarin koyarwar. Bayan haka dole ne:

1. Kwanta a bayan ka a kan shimfidar shimfiɗa, ka riƙe dumbbells da nauyin da ya dace;
2. Miƙe hannunka a tsaye daidai da jikinka, har sai ka kusan taɓa ɗayan da dumbbell kuma da gwiwowin ka ɗan lankwasawa;
3. Rage hannayenka, har sai kun ji kirjinku ya miƙe kuma har sai hannayenku sun zama kusurwa 90º. A wannan lokacin dole ne a yi wahayi;
4. Raaga dumbbells har zuwa wurin farawa, fitar da iska a cikin huhu yayin yin motsi.

Saiti 4 na maimaita 8 zuwa 12 ya kamata a yi, suna hutawa na kimanin minti 1 tsakanin kowane saiti. Kyakkyawan bayani shine fara motsa jiki tare da dumbbells mai haske kuma a hankali yana ƙaruwa, yayin da yawan maimaitawa ke raguwa. Misali mai kyau shine ayi 12-12-10-8, misali.

Hakanan za'a iya yin wannan aikin tare da benci a 0º, wato, a sarari, duk da haka, a wannan yanayin za a ƙara yin aiki a tsakiya, maimakon na sama.

2. Bench latsa tare da barbell

Motsa jiki don aiki: matsakaici.

Wannan ɗayan ɗayan motsa jiki ne na yau da kullun don horar da kirji, amma kuma yana da rikitarwa kuma tare da mafi girman sakamako don haɓaka yanki na tsakiya da ƙarar kirji gaba ɗaya. Don yin aikin daidai dole ne:

1. Sanya benci a kwance ka kwanta a bayanka;
2. Riƙe barbell tare da hannayenka kafada-fadi baya;
3. Rage sandar, juya hannayenka har sai sandar ta taba kirjinka kana shaka yayin motsin;
4. Sake miƙa hannayen, tura sandar har sai an miƙa hannayen sosai. A cikin wannan motsi, dole ne a fitar da iska daga huhu.

Ya kamata a sami saiti 4 na maimaita 8 zuwa 12, suna hutawa na kusan minti 1 tsakanin kowane saiti.

Ana iya yin wannan aikin tare da taimakon wani mutum, musamman yayin ƙoƙarin ƙara nauyin ƙwanƙwasa, don hana ta fadowa a kirji. A madadin, zaku iya yin motsa jiki ta amfani da dumbbells, maimakon barbell.

3. Sinks a cikin sandunan layi daya

Motsa jiki don aiki: ƙananan pectoral.

Sinking ana amfani dashi sau da yawa don horar da triceps, duk da haka, ƙaramin sauyi a cikin wannan aikin zai iya taimakawa da sauri haɓaka yankin ƙananan kirji. Don yin haka, dole ne:

1. Riƙe sandunan layi daya da hannu biyu, riƙe hannayenka madaidaiciya;
2. Tanƙwara hannayenka a hankali har sai ka isa kusurwar 90,, ka kuma lankwasa maka gangar jiki kaɗan gaba;
3. Koma sama ka sake shimfiɗa hannunka har sai ka isa matsayin farawa.

Manufa ita ce a yi saiti 4 na maimaita 8 zuwa 12, ana hutawa kusan minti 1 tsakanin kowane saiti.

A wannan darasin, yana da matukar mahimmanci a yi kokarin sanya gangar jikin ta karkata yayin da kake sauka, don tabbatar da cewa galibi ana amfani da karfi ne zuwa yankin da ke karkashin kirjin da kake son yin aiki a kai.

4. Turawa

Motsa jiki don aiki: matsakaici.

Motsa jiki mai sauƙi da sauƙi ga kowa shine juyawa, wanda, ban da yin aiki a tsakiyar kirji, kuma yana taimakawa ƙarfafa ƙarfin hannu kuma ana iya yi a gida. Don yin aikin dole ne:

1. Tsaya a cikin wuri mai laushi, tare da hannunka a nesa kafada;
2. Asa ka kuma lankwasa hannunka har sai ka taba kirjin zuwa kasa, yana kiyaye gwiwar hannu biyu kuma kwangilarka ta kwangila;
3. Sake hawa sama, komawa zuwa wurin farawa.

Wannan aikin ya kamata a yi shi a cikin saiti 4 na maimaita 15 zuwa 30.

5. Ketarewa tare da babban rike

Motsa jiki don aiki: babba da tsakiya.

Wannan kyakkyawan zaɓi ne don kammala koyarwar kirji, wanda baya ga aiki sama da tsakiyar ɓangaren kirjin, yana kuma taimakawa wajen ayyana yanki tsakanin tsokoki biyu na kirji, yana haifar da ma'anoni mafi girma. Don yin wannan, yi amfani da injin kebul kuma bi matakan da ke ƙasa:

1. Riƙe duka hannayen na'urar kebul;
2. Theauke abin da aka zana ƙasa, har sai hannayen sun taɓa gaban kugu, ajiye gwiwar hannu a ɗan lankwashe;
3. Komawa zuwa wurin farawa tare da hannayenka a matakin kafada.

Kuna iya yin saiti 4 na kusan 12 zuwa 15 maimaitawa kuma ku huta na kusan minti 1 tsakanin kowane saiti.