4 Bambance-bambancen Turawa waɗanda zasu Taimaka muku A ƙarshe Jagoran Wannan Motsi

Wadatacce

• Bambance-bambancen turawa don Gina Mafi Kyau
• Mataki na 1: Gyaran Wutar Lantarki
• Mataki 2: Gyaran Turawa
• Mataki na 3: Tura-tashen hankula
• Mataki na 4: Cikakkiyar Turawa
• Bita don

Wataƙila kun kasance kuna yin ƙarfi ta hanyar turawa (ko aƙalla ƙoƙarin) tun lokacin makarantar ku ta firamare, da nufin bugun duk abokan karatun ku a cikin gwajin gwaji. Amma, duk da shekarun da ake yi a wuraren motsa jiki na gumi da cibiyoyin motsa jiki, yawancin mutane ba sa yin aikin motsa jiki na sama daidai, in ji Hannah Davis, C.S.C.S., mai ba da horo kuma mai kirkirar Jiki ta Hannah. Siffar da ba ta dace tana rage tasirin motsa jikin ku, wanda ke haifar da raunin da ya faru, ba kafadu ba.

Don samun kirji mai ƙarfi, madaidaicin tushe, da gamsuwar ni-a-badass kuna fatan cimmawa tare da turawa, dole ne ku koma kan abubuwan yau da kullun. Anan, Davis yana nuna bambance-bambancen turawa guda huɗu waɗanda zasu taimaka muku kammala fom ɗin ku na turawa da samun ƙarin ayyukan motsa jiki. (Da zarar kun ƙware waɗannan ci gaban, gwada ƙarin bambance-bambancen turawa tare da wannan ƙalubalen turawa na kwanaki 30.)

Bambance-bambancen turawa don Gina Mafi Kyau

Yadda yake aiki: Ga kowane bambancin turawa, yi saiti 3 na 10 reps.

Mataki na 1: Gyaran Wutar Lantarki

Wannan cikakken motsi-motsi zai taimake ka ka ƙusa mahimman abubuwan haɗin kai mai dacewa: shigar da cibiya da lats (manyan tsokoki na baya waɗanda suka shimfiɗa daga hammata zuwa saman glutes a cikin fan-kamar siffar). Ta hanyar kammala matakin ƙasa (aka eccentric) na turawa sama a ƙasa, zaku gina da ƙarfafa zaruruwan tsoka da ake buƙata don danna jikin ku sannu a hankali zuwa wurin farawa. (BTW, haka kuke gaske shigar da zuciyar ku.)

A. Fara a cikin madaidaicin tsarin katako tare da hannaye kai tsaye ƙarƙashin kafadu, gwiwoyi a ƙasa, da yatsun kafa suna taɓa ƙasa.

B. Shiga cibiya ta hanyar cusa kashin wutsiya da jawo cibiya zuwa ga kashin baya. Kulle lats ta hanyar zana kafadu ƙasa da nesa da kunnuwa. (Ka yi tunanin zazzage dabino a waje zuwa cikin bene).

C.Tura gwiwar hannu don haka makamai sun zama kusurwa 45 a jiki. Dubi ƙasa don kiyaye wuyan tsaka tsaki. Sannu a hankali ƙasa ƙasa zuwa ƙasa, kiyaye ginshiƙi cikin motsin motsi da tabbatar da samar da jiki madaidaiciya daga kai zuwa gwiwoyi. Kirji, cibiya, da cinya yakamata su buga ƙasa a lokaci guda.

D. Da sauri danna kirji sannan cinyoyi daga ƙasa don komawa don farawa.

Yi 3 saiti na 10 reps.

Mataki 2: Gyaran Turawa

Da zarar kun sami rataye na raguwa a hankali da danna jikinku daga ƙasa, lokaci yayi da za ku gina jimiri tare da gyare-gyaren turawa. Lokacin latsa kanku a cikin farkon farawa, kar ku manta da kula da daidaitaccen madaidaiciya, tare da kai, kafadu, kwatangwalo, da gwiwoyi duk a layi.

A. Fara a cikin wani gyare-gyaren matsayi tare da hannaye kai tsaye a ƙarƙashin kafadu da gwiwoyi a ƙasa. Ɗaga ƙafafu daga ƙasa kuma riƙe su a can.

B. Sanya cibiya ta hanyar cusa kashin wutsiya da jawo cibiya zuwa ga kashin baya. Kulle lats ta hanyar zana kafadu ƙasa da nesa da kunnuwa.

C. Tura gwiwar hannu don haka makamai su zama kusurwar digiri 45 a jiki. Ƙarƙashin jiki a hankali, kuma dakatar da inci 3 a sama da bene, kiyaye mahimmanci a duk tsawon motsi da tabbatar da jiki yana samar da madaidaiciyar layi daga kai zuwa gwiwoyi.

D. Tura daga bene don komawa don farawa.

Yi 3 saiti na 10 reps.

Mataki na 3: Tura-tashen hankula

Yanzu da kuka ƙaddamar da ainihin kunnawa zuwa ƙwaƙwalwar tsoka, gwada bambancin turawa mai ƙarfi don yin aikin shigar da jikinku gaba ɗaya. Matsayin plank zai ƙarfafa ku don kunna glutes da quads ban da ainihin ku da na sama. (Bayan haka, tura-up kawai sigar motsi ce ta babban katako.)

A. Fara a cikin babban matsayi na katako tare da hannaye kai tsaye ƙarƙashin kafadu da kafafu kafafu, ƙafar ƙafar ƙafa baya.

B. Shiga ciki ta hanyar ƙulla ƙashin ƙugu da jawo cibiya zuwa wajen kashin baya. Kulle a cikin lats ta hanyar zana kafadu ƙasa da nisa daga kunnuwa. Shigar da glutes da quads.

C. Tura gwiwar hannu don haka makamai su zama kusurwar digiri 45 a jiki. Dubi ƙasa don kiyaye wuyanka tsaka tsaki, kuma sannu a hankali runtse jiki zuwa ƙasa. Ci gaba da aiki a duk lokacin motsi, tabbatar da cewa jiki yana yin madaidaiciyar layi daga kai zuwa yatsun kafa. Kirji, cibiya, da cinya yakamata su buga ƙasa a lokaci guda.

D. Danna kirji sannan cinyoyinka daga kasa don komawa farawa.

Yi 3 saiti na 10 reps.

Mataki na 4: Cikakkiyar Turawa

Yin amfani da duk fasahohin da kuka koya zuwa yanzu, kammala tare da cikakken turawa. Ka tuna don kiyaye tushen ku da ƙarfi, lats, da kashin wutsiya, kuma za ku yi aiki da tsokoki da kuke zahiri. so yin aiki.

A. Fara a cikin babban matsayi tare da hannaye kai tsaye a ƙarƙashin kafadu da ƙafafu, ƙafafu suna da nisa.

B. Shiga ciki ta hanyar ƙulla ƙashin ƙugu da jawo cibiya zuwa wajen kashin baya. Kulle a cikin lats ta hanyar zana kafadu ƙasa da nisa daga kunnuwa. Shigar da glutes da quads.

C. Tura gwiwar hannu don haka hannaye su samar da kusurwa 45-digiri zuwa jiki. Dubi ƙasa don kiyaye wuyansa tsaka tsaki, kuma a hankali ƙasan jiki, tsayawa 3 inci sama da bene. Ci gaba da ci gaba da kasancewa cikin motsi, tabbatar da samar da jiki madaidaiciya daga kai zuwa ƙafa.

D. Da sauri tura baya sama don farawa.

Yi 3 saiti na 10 reps.

Bita don