Peraya Cikakken Motsawa: Jagora Jagoran Tafiya na Sama

Wadatacce

• Yadda Ake Yin Lunge Tafiya Sama
• Bita don

Ƙarfi shine sunan wasan don 12-lokaci CrossFit Wasannin gasa Rebecca Voigt Miller, don haka wanene ya fi dacewa ya ba ta zaɓi don babban abin da zai gina ku?

"Wannan nauyin tafiya mai nauyi shine babban motsa jiki ga kafafunku, amma kuma yana ƙarfafa makamai, kafadu, da kuma mahimmanci," in ji Voigt Miller, kuma koci kuma mai kula da CrossFit Training Yard a Toluca Lake, California da kuma dan wasan Reebok.

Makanikai na iya zama madaidaiciya-madaidaicin lunging yayin riƙe dumbbells sama-amma tasirin tasirin jikin ku ya lalace. Na ɗaya, "riƙe nauyi a sama yayin huhu yana buƙatar babban ma'auni," in ji ta. "Ana ɗaukar ƙungiyoyin tsoka da yawa don samun kwanciyar hankali a ko'ina." (Yana da motsa jiki na ƙarshe.)

Yanzu, bari muyi magana game da nauyi don tafiya tare da dumbbells. Voigt Miller ya ce "Matsakaici zuwa nauyi mai nauyi - duk abin da ke gare ku - yana da fa'ida, amma yana iya zama ƙalubale da ma'aunin nauyi," in ji Voigt Miller. Ko da waɗancan za su shiga cikin ainihin, wanda shine ɓangaren sihirin wannan motsi. Idan ba ku da dumbbells guda biyu, zaku iya hawa dumbbell ɗaya mai nauyi ko kettlebell sama, kamar Voigt Miller ya nuna a wannan bidiyon.

Kawai ku tuna: “Wannan motsi ba game da karfi bane kawai. Yana buƙatar fasaha don yin aiki daidai, "in ji ta. "Da zarar kun yi daidai, tabbas akwai jin daɗin ci gaba."

Wasu alamu, kafin ku je gare shi:

• Kafa madaidaicin matsayi na farawa, yana motsa nauyi a hankali kuma yana ƙarfafa gindin ku.
• Tsayar da ma'aunin kai tsaye sama da kafadun ku, kuma kada ku bar su su zagaya zuwa tarnaƙi ko nesa da gaba ko bayan jikin ku. Hakanan, duba gaba gaba; wannan zai taimaka kiyaye baya a madaidaiciyar daidaitawa.
• Kula da saka kafa mai fadin kafada tare da kowane mataki. Sanya ƙafa ɗaya kai tsaye a gaban ɗayan na iya sa ku rasa daidaiton ku. Fitar da ƙafafu biyu akan tsaye, ba kawai jagorar kafa ba.

Yadda Ake Yin Lunge Tafiya Sama

A. Tsaya tare da ƙafar ƙafar ƙafar ƙafa kuma babban aikin yana riƙe da dumbbell a kowane hannu. Tsaftace ma'auni har zuwa matsayi na gaba don haka suna hutawa a saman kafadu, sannan danna su sama don farawa, kiyaye ainihin tsuntsu.

B. Brace core kuma ɗauki babban mataki gaba tare da ƙafar dama, ragewa har gwiwoyi don kusurwoyin digiri 90.

C. Tura ƙafar baya kuma danna cikin ƙafar gaban don tsayawa tare da nauyi a tsakiya biyu. Matse matsewa a saman.

D. Ɗauki babban mataki gaba tare da ƙafar hagu don yin maimaitawa a gefe.

Yi ƙoƙarin yin saiti 5 na reps 10 (5 a kowane gefe).

Bita don