Cikakken Cikakken Motsi: Yadda Ake Yin Hadadden Hanya Hanya Haɗawa

Wadatacce

• Static Lunge Press/Daga Combo
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Ƙara tashin hankali abu ne mai kyau a cikin reps. A matsayin ƙwararren ƙwararren motsa jiki a Equinox, Alexander Charles (wanda ya ƙirƙiri ajin Resist ƙarfi a gyms Equinox a New York City) ƙwararren ƙwararren masani ne a shirye-shiryen kowane kayan aikin motsa jiki, amma yana da ban sha'awa ga ƙungiyoyin juriya.

"Kyawun makada shine yayin da motsi ya hau, tashin hankali yana karuwa," in ji Charles. “Kana sarrafa nisan da ka kai. Yayin da juriya na dumbbell ya kasance iri ɗaya, ƙungiyoyi suna ba da juriya mai canzawa - mai girma don ƙarfin girma. ” (Ga ƙarin akan kyawun maƙallan juriya da yadda ake amfani da su.)

Wannan shine dalilin da ya sa ya ɗora wannan madaidaicin ƙwanƙwasawa mai ɗagawa tare da band: Yayin da kake gangara cikin huhu, tare da band ɗin a ƙarƙashin ƙafar gabanka, kana ko dai yin lanƙwasa ko sama-latsa ɗaya ƙarshen band ɗin sannan ka ja ɗayan zuwa ga. kafada tsawo. "Kuna amfani da tsokoki da yawa a lokaci ɗaya - kafadu, obliques, da kafafu - yayin da kuke daidaita ma'aunin ku," in ji shi. "Haɗin kai yana da mahimmanci a duk lokacin wannan motsi, tare da biceps ɗin ku ya kasance cikin tashin hankali daga curl har zuwa ƙarshe." (Kuma gwada waɗannan motsin da ke gwada ma'auni.)

Kuna iya yawanci ƙara nauyi tare da biceps fiye da yadda za ku iya ɗagawa tare da deltoid na tsakiya a cikin kafada, amma band ɗin yana ba da damar duka biyun a ƙalubalanci. "Kuna iya gajarta makada a gefen murfin biceps, yana ba da kafadar ku ta haɓaka ƙarin aiki don yin aiki tare," in ji shi. "Ku tuna, kun saita tashin hankali."

Shirya don gwada shi? Za ku buƙaci ƙungiyar juriya-ko dai nau'in bututu tare da iyawa a ƙarshen ko doguwar, salon salon far da za ku iya nade hannayen ku. Shugaban ya ce: "Wannan yunƙurin yana da ƙalubale, don haka ku kasance masu 'yanci don musanya' yan jaridun ku tare da haɓaka kuɗin ku don fara fara rataya shi," in ji Charles. Yanzu fara aiki.

Static Lunge Press/Daga Combo

A. Fara da karkatar da ƙungiyar juriya a ƙarƙashin baka na ƙafar dama, riƙe da abin riko a kowane hannu. Koma ƙafar ƙafar hagu zuwa matsayi na hanji, kiyaye ƙafafu da nisa don ma'auni.

B. Rufe hannun dama zuwa kafada ta dama, dabino yana fuskantar kafada, tare da hannun hagu kai tsaye ta gefen hagu, dabino yana fuskantar ciki.

C. Rage zuwa cikin lunge har sai gwiwoyi biyu sun zama kusurwoyin digiri 90, yayin da a lokaci guda danna hannun dama sama da shimfiɗa hannun hagu kai tsaye zuwa gefe har sai ya kai tsayin kafada.

D. A hankali tashi daga cikin huhu, rage hannun dama baya zuwa kafada da rungumar hannun hagu zuwa gefe.

Gwada sau 10. Maimaita a gefe kishiyar. Yi 2-3 saiti.

Ƙimar ƙasa: Maimakon danna hannunka sama, kawai yi biceps curl tare da wannan hannun, lanƙwasa yayin da kake runtse cikin lunge, kuma a hankali saki yayin da kake tsaye.

Girma: Maimakon danna hannunka sama, riƙe shi a saman matsayi, bicep ta kunne, yayin da kuke maimaitawa.

Mujallar Shape, fitowar Satumba 2019

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