Samun kirji mai jima'i

Wadatacce

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Dabarun mai horo

Don motsa jiki mafi inganci, yi motsawa wanda ke aiki da tsokar ƙirjinku daga kusurwa fiye da ɗaya.

Me yasa yake aiki

Ƙwayoyin tsokoki sun ƙunshi fibers da ke gudana a wurare daban -daban. Lokacin da kuke aiki tare da ma'aunin nauyi, kuna son bin hanyar waɗannan zaruruwa kamar yadda zai yiwu, in ji mai horarwa Jeff Munger. Wasu firam ɗin tsoka suna gudana a sarari a saman kirjin ku, yayin da wasu ke gudana diagonally daga tsakiyar sternum (ƙashin ƙirjin) har zuwa kafadun ku - don haka kuna son motsa jiki da ke buƙatar tura kai tsaye gaba da sama.

Injin tsoka

Babban tsokar ƙirjin ku ita ce manyan pectoralis, babba, tsoka mai siffar fan. Partaya daga cikin ɓangaren tsoka yana manne zuwa tsakiyar ƙashin ku kuma yana aiki tare da deltoid na baya, wato tsokar kafada ta gaba, don motsa hannayenku gaba da sama tare da jujjuya hannayenku a ciki. Partangaren kuma, wanda ya miƙa daga sternum da hakarkarinsa na sama shida zuwa saman ƙashin ƙafarku ta sama, ana motsa shi a cikin motsi na ƙasa zuwa gaba. Bugu da ƙari, triceps yana shiga cikin duka dumbbell-bench press da ball tura-up.

Cikakkun bayanai

Don yin waɗannan motsi, kuna buƙatar dumbbells, injin pulley na USB da ƙwallon kwanciyar hankali, duk ana samun su a yawancin wuraren motsa jiki.

Jagoran horo

Masu farawa/Matsakaici

Yi wannan motsa jiki sau 3 a mako, ɗaukar hutu tsakanin motsa jiki. Tsakanin saiti, shimfiɗa tsokoki na tsawon daƙiƙa 30. Ci gaba zuwa babban aikin motsa jiki bayan makonni 4-8.

Na ci gaba

Superset waɗannan motsi: Ba tare da hutawa ba, yi saiti 1 na 10 na kowane motsa jiki. Wannan yayi daidai da babban juzu'i na 1. Jira 60 seconds, kuma maimaita. Yi jimlar manyan abubuwa 3. Don ƙarin whammy, yi saiti 1-2 (mafi 10 kowanne) na matsi-ball ɗin magani: Kwanta a kan benci mai lebur kuma ka jefa ƙwallon magani mai nauyin kilo 5 a cikin iska zuwa kanka.

Nasihun mai horo

* Yi amfani da isasshen juriya don gajiya da tsokar kirjin ku da ƙyar za ku iya yin wani wakilin a ƙarshen kowane saiti.

* Don guje wa rashin daidaituwa tsakanin ƙungiyoyin tsoka masu gaba da juna, haɗa waɗannan motsa jiki tare da motsi waɗanda ke aiki da baya na tsakiya da na sama, kamar manyan layuka masu zama da ƙudaje masu lankwasa.

* Don samun ƙarin fa'ida daga kowane motsa jiki, matsi da murɗa tsokar ƙirjin ku kafin kowane wakili.

* Lokacin yin kwangilar kirji, kar ku bari ƙashin haƙarƙarinku ya faɗi; ci gaba da ɗaga ƙirjinku duk da kuna danna hannuwanku gaba ko cikin juna.

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