Babban Jiki da Ƙarfafawa Ƙarfafawa Ƙarfafawa Daga "Jarumin Ninja na Amurka"

Wadatacce

• 1. Cliffhanger
• 2. Zinariya
• 3. Bayyana Hawa
• 4. Salmon Ladder
• 5. Sandunan Birai masu iyo
• 6. Bom na Lokaci
• 7. Tsaki Biyu
• 8. Jefa Bango
• Bita don

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A fafatawa a gasa Jarumin Ninja na Amurka suna da** duk * ƙwarewar, amma yana da sauƙi a shagaltar da su ta saman jikin su da ƙarfin riko. Masu fafatawa suna baje kolin manyan gwanaye suna jujjuyawa, hawa, da tura hanyar su ta kowane mataki na "yaya tasirin hakan za su yi?" hanya cikas.

Idan aka kwatanta da lokutan da suka gabata, kwasa-kwasan na baya-bayan nan sun koma mayar da hankali sosai kan cikas na sama, in ji sabon littafin. Kasance Jarumi na Ninja na Amurka: Jagoran Jagora na Ƙarshe. Don haka, a zahiri, yawancin masu fafatawa suna jaddada ƙarfin na sama lokacin horo. Jin wahayi daga acrobatics na masu fafatawa a duk faɗin hanya? Ko da ba ku da saitin horo na bayan gida, kuna iya horarwa kamar jarumi ninja tare da waɗannan motsawar da wahayi ya kawo ta kan cikas a wasan. (Mai alaƙa: Jarumi Ninja Ba’amurke Jessie Graff Ta Bayyana Yadda Ta Murƙushe Gasar Kuma Ta Yi Tarihi)

1. Cliffhanger

Cliffhanger ya bayyana ta fuskoki daban -daban, amma masu fafatawa koyaushe suna kan hanyarsu ta kan bango, suna riƙe da ledojin da ke da fa'ida kawai don riƙe yatsunsu. (Ouch.) Kamar yadda za ku iya tunanin, motsi yana buƙatar ƙarfin hauka da hannu.

Motsa Jiki: A cikin bidiyon YouTube, ANW-alum Evan Dollard ya ba da shawarar matakai uku don horar da cikas. Gwada: 1) Tsage-tsalle mai faɗi, 2) Fitar da yatsa uku ta hanyar amfani da zoben dutse (kamar rataye dutsen hawan dutse ne), sannan a rataya tsayin hannu har sai an gaza, da 3) zamar dumbbell forearm curls.

2. Zinariya

Silk Slider kamanni mai sauƙi-amma ya tabbatar da wayo ga wasu manyan masu fafatawa akan ANW. Masu gasa dole ne su riƙe labule biyu don zamewa ƙasa waƙa a kan dandamali, irin su zip-lining.

Ilhamar Motsa jiki: Yi rajista don aji na siliki na iska. Za ku sami horo yayin amfani da ƙarfin jikinku na sama don rataye daga masana'anta.

3. Bayyana Hawa

The Clear Climb ya baiyana sau ɗaya a wasan ƙarshe na kakar 7. Ya ƙunshi bango mai ƙafa 24 mai haske tare da sashe ɗaya da aka karkatar da baya a kusurwar digiri 35 kuma wani ya koma baya a digiri 45.

Ilhamar Motsa jiki: Gwada hawan dutse don samun irin wannan ƙalubale don hannayenku, kafadu, da ainihin ku.

4. Salmon Ladder

Tsani na Salmon (yanzu babban cikas a kan hanya) ya ƙunshi yin amfani da ƙarfi-da mahaukacin ƙarfin jiki na sama-don tsalle sandar cirewa a tsaye sama da wani tsani, mai runguma. Sanya wannan a ƙarƙashin cikas da ba za ta yiwu ba wanda mayaƙan ninja ko ta yaya suke yin sauƙi.

Motsa Jiki: Don kammala irin wannan ƙarfin ƙarfin na sama, dole ne ku sami damar yin jan-up a cikin barcinku. Yi amfani da waɗannan darussan don haɓaka haɓaka idan ba ku kasance a can ba tukuna. Shin akwai abubuwan jan hankali a kulle? Gina ƙarfin fashewar abubuwa tare da jan abubuwan fashewa: Yi saurin tashi, kuma lokacin da goshin ku ya kusa kusa da matakin mashaya, ɗaga hannayen ku daga mashaya, sannan nan da nan ku sake kamawa.

5. Sandunan Birai masu iyo

Bokon Birai Mai Shawagi suna kama da jerin sanduna na birrai wanda babu komai sai sandunan biyu na farko da suka ɓace. Dole ne masu fafatawa su canza sanduna daga rami ɗaya zuwa na gaba don wucewa.

Ilhamar Motsa jiki: Nemo saitin sandunan biri a wurin motsa jiki (ko filin wasa) kuma gwada yin hanyar ku. (Mai Dangantaka: Aikin Wasan Boot-Camp Workout Wanda Zai Sa Ka Ji Kamar Yaro Kuma)

6. Bom na Lokaci

https://www.facebook.com/plugins/post.php?href=https%3A%2F%2F www.facebook.com%2FJoeMoravsky%2Fposts%2F1840385892659846%3A0&width=500

Bam na Time yayi kama da sandunan biri masu iyo, amma maimakon matsar da sandar daga rung zuwa rung, ninjas dole ne su motsa ƙananan zobe daga ƙugiya zuwa ƙugiya. Don yin hanyar ku, dole ne ku fahimci duniyoyin da ke haɗe zuwa zoben diamita 3-inch, ma'ana ƙarfin riko yana da mahimmanci.

Ilhamar motsa jiki: Inganta ikon ku na riƙe don ƙaunataccen rayuwa tare da waɗannan darussan ƙarfin riko.

7. Tsaki Biyu

Don maƙarƙashiya, mayaƙa dole ne su yi amfani da ƙuri'a don zazzage sandar gaba wacce ke dafe tsakanin wasu sanduna biyu. Kamar dai hakan bai yi kyau ba: The Double Wedge shine kalubale iri ɗaya, amma tare da saiti biyu na bango.

Ilhamar motsa jiki: Jessie Graff ta yanke igiyar biyu a lokacin tseren rikodin wanda ya sanya ta zama mace ta farko da ta kammala mataki na biyu. Gwada wasu abubuwan da ta fi so na motsa jiki na sama don jin ko rabin ƙarfi kamar wannan jarumi.

8. Jefa Bango

Juya bangon yana da ƙarfi kamar sauti. Masu fafatawa a kan yanayi 8 da 9 dole ne su murƙushe bangon Plexiglas uku, masu nauyin 95, 115, da fam 135. Shi ne cikas na ƙarshe a kan tafarkin sau biyu, don haka suna ɗaukar shi lokacin da ƙila tsokar su ta yi kururuwa. (Kalli mai fafatawa Drew Drechsel yayi da sauƙi a kusan 2:30 a cikin bidiyon da ke sama.)

Motsa Jiki: Juya taya yana buƙatar irin wannan lanƙwasa, ɗagawa, da fasaha na latsa. Idan ba ku da tabbas game da fom ko kuma ba ku da hanyar shiga taya, gwada maballin squat na nakiya.

Bita don