Yadda za a Ƙara Ƙarfin Riko don Ƙarfin Ƙarfin Ƙarfafawa

Wadatacce

• Dumama
• 1. Rataye Re-Grips/Monkey Bar Traverse
• 2. Layi Mai Faɗi
• 3. Turawa Giciye
• 4. Chin Sama Bar Bar Tuck-Ups
• 5. Rataye Jiki Jikin Jiki
• 6. Bench Jump Squats/Mataki-Ups
• 7. Tsananin Juyawa
• Bita don

Shin kun taɓa ƙoƙarin yin wasu ja da baya kuma dole ne ku daina kafin tsokar ku ta daina, kawai saboda ba za ku iya ƙara riƙe sandar ba? Shin kun taɓa fadowa daga sandunan biri yayin tseren cikas-kuma cikin mayaudarin ramin laka da ke ƙasa-saboda yatsunku sun yi rauni sosai? Shin kun taɓa cire nauyi daga barbell ko musanyawa don ƙaramin dumbbell ba saboda ku ba jiki bai isa ba, amma saboda ku hannu ba?

Waɗannan kwanakin sun ƙare! Lokaci ya yi da za a daina kasuwanci don barin kira, da koyan yadda ake ƙara ƙarfin riko.

Shiga: wannan jimlar ƙarfin motsa jiki, ladabi na Sarah Gawron (mai horo a Epic Hybrid Training in New York City). Ana iya yin shi a gidan motsa jiki, a filin wasa, ko a gida idan kuna da mashaya mai amfani. Zai bugi duk jikin ku, amma ku mai da hankali kan ainihin ku da baya, kuma mafi mahimmanci-ƙone goshin ku da hannayen ku don haɓaka ƙarfin riko. (Wani ƙarfi mai ƙarfi ya tafi-zuwa: darussan yaƙi masu nauyi waɗanda ke ƙona tan na cals.)

Amma da farko, PSA na abokantaka: Kila hannun gaban ku zai kasance gaba ɗaya ya ƙone bayan wannan-kuma wataƙila ba za ku iya samun nasara ta duka ba. Idan kun kasance sabon ɗan wasa gabaɗaya, zaku iya farawa da saiti ɗaya, ko kawai jefa wasu daga cikin waɗannan atisayen cikin ayyukanku na yau da kullun.

Yadda yake aiki: Yi 8 zuwa 12 reps na kowane motsa jiki. Maimaita don saiti 3.

Tukwici: Don kowane aikin dakatarwa / rataye, koyaushe haɗa ainihin ku kuma koyaushe ja ƙasa akan mashaya don haɗa tsokoki na baya, wanda zai goyi bayan ku kuma ya riƙe ku.

Dumama

Sashe na A: Yi maimaita 10 na kowane motsa jiki.

• Hannun Circles (Yi su baya sannan gaba.)
• Sojan wasan yara (Buga ƙafar dama madaidaiciya gaba don saduwa da hannun hagu madaidaiciya. Maimaita ta gefe.)
• Rataye Scapular Depressions (Rataya daga babban mashaya tare da kwance kafadu. Sanya baya na sama kuma ku kafa kafadu ƙasa, ɗaga jiki sama da 'yan inci. A hankali ƙasa zuwa matsayi na farawa.)

Sashe na B: Yi 30 seconds na kowane motsa jiki. Yi saiti 2.

• Inchworm Push-Up (Tafi da hannaye zuwa katako, yi turawa sama, sannan ku dawo da hannun ku tsaya.)
• Giant Mountain Climbers (Fara a cikin wani tsari na katako da madaidaicin tsalle kowane ƙafa don shuka lebur a waje da hannun a wancan gefen.)
• Squat Thrusters (Sa hannu a ƙasa, tsalle baya zuwa katako, tsalle ƙafafu zuwa hannaye, da tsayawa.)
• Tsalle Jacks

1. Rataye Re-Grips/Monkey Bar Traverse

A. Yin amfani da sandar cirewa ko saitin sandunan biri, rataye da hannaye biyu akan sandar da lankwashe ƙafafu. Rike tashin hankali a kafafu ta hanyar lanƙwasa quadriceps, glutes, da hamstrings.

B. A kan sandunan biri, matsa gaba, musanya wanne hannu ya kama sandar, da ja da baya don ja jikin sama, yana jujjuya hips gefe zuwa gefe. A kan mashaya mai cirewa, canza kowane hannu daga sandar, canza hips gefe zuwa gefe.

2. Layi Mai Faɗi

A. Sanya kanku a ƙarƙashin ƙaramin mashaya na filin wasa, ƙwanƙwasa a ƙaramin wuri, ko tebur mai matsakaicin tsayi, idan kuna gida. (Kuma idan babu ɗayan waɗannan da akwai, kuna iya yin jujjuyawar jeri akan TRX). Riƙe mashaya ko gefen tebur tare da dabino suna fuskantar sama, ƙirji kai tsaye a ƙarƙashinsu, da shimfiɗa ƙafafu don samar da madaidaiciyar layin jiki.

B. Kula da matsayi mai ƙarfi, ɗaga jiki sama ta hanyar jan sandar zuwa kirji, matse wuyan kafada, shiga babba da tsakiyar baya da biceps.

C. Ƙasa jiki baya ƙasa don farawa. (Ƙara ƙarfin baya har ma da waɗannan darussan baya.)

3. Turawa Giciye

A. Fara cikin matsayi mai ƙarfi mai ƙarfi tare da hannaye masu fadi fiye da faɗin kafada da yatsun hannu suna nuna nesa da juna.

B. Ƙunƙarar ƙasa har sai kafadu sun kai tsayin gwiwar hannu, sannan danna baya don farawa.

4. Chin Sama Bar Bar Tuck-Ups

A. Riƙe babban mashaya tare da tafukan hannu suna fuskantar jiki. Cire haɓɓaka sama da mashaya, ajiye gwiwar hannu kusa da hakarkarinsa.

B. Tuck gwiwoyi sama zuwa maɓallin ciki, ƙwanƙwasa ƙwanƙwasa da haɗa ƙananan ƙashi.

C. Komawa farawa, ajiye haɓo sama da mashaya.

5. Rataye Jiki Jikin Jiki

A. Riƙe babban mashaya tare da dabino suna fuskantar gaba.

B. Feetauke ƙafafunku gaba ɗaya gaba da shigar da kafafu da ƙashi don ƙirƙirar matsayin jiki mara kyau. Riƙe na tsawon daƙiƙa 3, sannan a saki.

6. Bench Jump Squats/Mataki-Ups

A. Tsaya a gaban benci, akwatin plyo, ko saitin matakala (idan kuna gida).

B. Tsayar da ƙirji sama, yi kwata kwata don tsalle, durƙusa gwiwoyi, da ƙasa a saman benci, akwati, ko matakin da aka zaɓa. Yi ƙoƙarin yin ƙasa mai laushi, akan yatsan farko, sannan diddige.

C. Mataki (kar ku yi tsalle) ƙasa ku koma don farawa.

7. Tsananin Juyawa

A. Rike wani babban mashaya tare da dabino suna fuskantar waje, rike da gurguwar matsayi.

B. Haɗa babba a baya kuma ja jiki don haka ƙwanƙwasa yana sama da mashaya, yana riƙe matsayin jiki mara kyau. Ka guji kai wa tare da goshinka ko kumbura kirji da kashe gindi.

C. A cikin motsi mai motsi da sarrafawa, ƙananan baya don farawa. (Shin har yanzu kun mallaki ainihin cirewa? Ba ku kaɗai ba-yana da wahala. Ga jagorar yadda ake jan-up.)

Bita don