Jagora Wannan Motsi: The Chin-Up

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Barka da zuwa sabon salo na #MasterThisMove! A cikin kowane post, za mu haskaka wani kyakkyawan motsa jiki kuma mu ba ku nasihu don ba kawai yin shi ba dama, amma don cire iyakar yiwuwar amfani daga gare ta. Nick Rodocoy mai horar da kan sa ya ce "Idan ana batun horar da karfi, ba wai kawai yin motsa jiki ba ne, amma aiwatar da shi yadda ya kamata." Misali, zaku iya yin turawa 50 ba tare da yin cikakken motsi ba, kuma ba za ku ga fa'idodin ba - amma idan kun yi ƙarancin turawa tare da mafi kyawun dabara, zaku sami hanyar fita daga motsi. (Gwada The Pushup Progressive Workout.) Wancan shine saboda an tsara kowane motsa jiki don a yi shi ta wata hanya don kunna takamaiman tsokoki da ƙungiyoyin tsokoki. Idan kun yi shi "ba daidai ba" (ko rabin-ass shi!), Ba za ku sami tasirin da aka yi niyya ba.

Mataki na farko za mu rufe: ƙuƙwalwa. Mataki ne na ƙalubale musamman ga mata, wanda shine dalilin da ya sa bai kamata ku gwada kawai ba, amma ku ƙware. "Mace ba ta da ƙarfin jiki sama da na maza, kuma suna da ƙarin kitse na jiki," in ji Rodocoy. Tare, waɗannan dalilai guda biyu suna sanya haɓakar ƙira mai ƙarfi. Amma ba haka bane mu 'yan mata ba zai iya ba yi: "Na ga mata suna yin cin-hanci takwas a jere," in ji Rodocoy. A zahiri, Carrie Underwood Shin Chin-Ups Kamar Ba Babban Kasuwanci bane! Abin sani kawai don gina ƙarfin ƙarfin jikin da kuke buƙata da farko.

Ƙarin motsawa don ba shi damar tafiya: "Babban motsi ne," in ji Rodocoy. "Yana da wani fili motsi, cewa kira a kan mahara tsokoki a lokaci guda." A takaice, toner ne na jiki gaba ɗaya. Bugu da ƙari, yana da kyau darn ƙarfafawa don iya yin ko da ɗaya!

Rodocoy yana ba da shawarar farawa da sigar ƙwanƙwasa taimako. Idan kuna da injin chin-up a cikin dakin motsa jikin ku, zaku iya yin aikin shiga cikin madaidaicin motsi da zaku yi da zarar kun gwada motsawa da kan ku. Duba dabarar da ke ƙasa.

Babu injin tsinke, babu matsala. Wataƙila mafi kyawun hanyar da za a iya daidaita motsi na motsa jiki shine ta haɗa ƙungiyar juriya zuwa mashaya mai goge-goge, kamar SPRI Pull-Up Bar ($ 39.98, Spri.com) -zaku iya kawai sanya shi a ƙofar gida gidan ku!

Ko ta yaya, yi aikin gogewar da aka taimaka muku sau biyu a mako. Sanya ɗaya daga cikin waɗannan kwanakin ya zama ranar "nauyi" (yi 6-8 reps tare da ƙarancin nauyi akan na'ura ko ƙungiyar juriya mai nauyi) kuma sauran rana ta zama ranar "haske", inda kuka ɗauki ƙarin taimako daga band ko na'ura, amma kammala 10-12 reps. "Wannan zai taimaka muku wajen gina kwanciyar hankali na kafada da kuke buƙata, saboda haka zaku iya yin shi da kan ku," in ji Rodocoy.

Da zarar wannan motsa jiki ya fara samun sauƙi, za ku iya ci gaba zuwa "ƙwanƙwasa ƙwanƙwasa". Tsalle (ko amfani da akwati ko mataki) kuma shiga cikin ɓangaren ƙarewa na ƙwanƙwasa. Sannan, sannu a hankali runtse jikin ku ƙasa. Yi ƙasa sannan sake maimaitawa. Noteaya daga cikin bayanin kula: "Kada ku yi fiye da reps biyar a lokaci guda," in ji Rodocoy. "Motsa jiki mai tsauri yana sanya damuwa mai yawa akan tsokar ku."

Yanzu kun shirya don gwada ainihin yarjejeniyar. Rodocoy ya ce "Matse komai da kyau-musamman gindi da abs ɗinku." "Mutane da yawa suna birgima a kan mashaya, amma yana da sauƙin motsa jiki mai ƙarfi fiye da jiki mara nauyi."

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