10 darussan da za ku iya tsallakewa - da abin da za ku yi maimakon, a cewar masu horarwa

Wadatacce

• Kamfanin Mashin Smith
• Ƙarin Ƙafafun Machine
• Ab Machine
• Bayan-da-kai Lat Pull-Downs
• The Elliptical
• Injin Masu Satar Mutane/Adductor
• Triceps Dips
• Babban mutum
• Dumbbells mai haske sosai
• Duk Wani Abu Da Yake Ciki
• Bita don

Duba cikin dakin motsa jiki: Wataƙila za ku ga wasu 'yan wasan motsa jiki da ke motsa waɗannan darussan, amma hakan ba yana nufin ya kamata ku ma ba. Waɗannan darussan motsa jiki na yau da kullun na iya zama marasa tasiri (aka akwai hanyoyi masu sauri don samun sakamakon da kuke bi) ko wani lokacin ma yana sanya ku cikin haɗari don rauni. Dogon labari, waɗannan motsi da injuna ba sa yi wa jikinku wani alheri. Koyi abin da masu horarwa suka ce ya kamata ku yi maimakon haka.

Kamfanin Mashin Smith

Tsugunawa a kan injin Smith na iya zama tamkar madaidaicin madaidaici ga raƙuman ruwa. Gaskiyar ba haka ba ce. Lokacin da kuka sauka cikin tsattsauran ra'ayi ta amfani da injin Smith, bayanku yana tsayawa kai tsaye kuma kusan daidai daidai da ƙasa, wanda ke matsawa da kuma ƙarfafa vertebrae, in ji Lou Schuler, CSC, marubucin marubucin Sabbin Dokokin dagawa da yawa. Hakanan, tun da yin amfani da injin Smith yana buƙatar jingina baya cikin mashaya, kuna damuwa da gwiwoyi fiye da kima, kar ku taɓa yin cikakken kwangilar glutes ko hamstrings, kuma kar ku horar da ainihin ku.

Gwada maimakon: Ma'aunan Squats

Ajiye kanku haɗarin kuma ku koyi yadda ake tsugunno ba tare da injin ba. Duka masu nauyi da nauyi (misali, goblet, barbell, da bambance -bambancen dumbbell) suna horar da duk ƙananan jikin ku aiki, yadda yakamata, kuma ba tare da wuce gona da iri ba, in ji Schuler. Bugu da ƙari, tun da ba ka dogara ga kwanciyar hankali na na'ura ba, waɗannan darussan kuma suna aiki da jigon ku. (Mai alaƙa: Yadda Ake Yin Squats Na Jiki Daidai Sau ɗaya kuma gabaɗaya)

Ƙarin Ƙafafun Machine

Sau nawa kuke zama kawai kuna fitar da kafafunku? Wataƙila ba sau da yawa - idan har abada. Don haka me yasa kuke yin haka a cikin dakin motsa jiki? "Babu wani fa'ida na aiki ga tsawaita kafa," in ji kocin ƙarfi kuma mai horar da kansa Mike Donavanik, C.S.C.S., C.P.T. (Ayyukan motsa jiki suna amfani da motsin dabi'ar jikin ku ta hanyoyin da suka shafi motsi na zahiri.) Bugu da ƙari, ba a tsara gwiwoyinku don ɗaukar nauyi daga wannan kusurwa ba, wanda zai iya haifar da rauni. Duk da yake haɗarin raunin ku yana da ƙasa idan kuna da gwiwoyi masu lafiya, me yasa kuke haɗarin idan aikin bai ma fara aiki ba?

Gwada maimakon: Squats, Deadlifts, Matakai, da Lunges

Duk waɗannan motsi suna da kyau don horar da quad ɗin ku. Ba a ma maganar ba, a lokaci guda suna ƙarfafa glutes ɗinku, ƙwanƙwasa, da ƙananan tsokoki masu daidaitawa. Tunda waɗannan duk motsa jiki ne na aiki, danna tsarin motsin jikin ku, an tsara gwiwoyinku don ɗaukar nauyinsu, in ji shi.

Ab Machine

Tabbas, injunan ab sun fi jin daɗi fiye da rundunonin hannu-bayan-kai, amma za su iya sa ya zama abin banƙyama don kunna ƙwaƙƙwaran tsokoki daidai, in ji Jessica Fox, ƙwararriyar Kocin Ƙarfi a CrossFit South Brooklyn.

Gwada Maimakon: Tsare-tsare

Yawancin mutane suna iya yin cikakken zama kawai. Ko da mafi kyau? Fadowa cikin jirgin: Ya fi tasiri don toning abubuwan ciki fiye da abin da aka taimaka (ko kowane injin), kuma galibi yana da aminci ga mutanen da ba za su iya yin zama ba saboda ciwon wuya. (Haɗa wasanku na ab tare da wannan aikin motsa jiki mai ƙarfi wanda HIITs ke da ƙarfi.)

Bayan-da-kai Lat Pull-Downs

Lokacin yin lat ja, sandar ya kamata ya kasance koyaushe a gaban jikin ku. Kamar yadda yake, koyaushe. "In ba haka ba, rauni ne na kafada yana jira ya faru," in ji ƙwararriyar ƙarfin mata Holly Perkins, C.S.C.S. Ja mashaya zuwa ƙasa da bayan kai da wuyanka yana sanya matsanancin damuwa da damuwa a gaban haɗin gwiwa.

Gwada maimakon: Wide-Grip Lat Pull-Downs (a gaban)

Pulldowns har yanzu babban tarkon tarkonku ne - kawai ku mai da hankali kan nufin mashaya zuwa kashin ku. Ba kwa buƙatar kawo sandar har zuwa kirjin ku, amma ya kamata ku matsa ta wannan hanyar, in ji Perkins.

The Elliptical

Babu wani "kuskure" tare da elliptical - a zahiri, akwai fa'idojin fa'ida ga masu farawa da waɗanda ke murmurewa daga raunin da ya faru, amma wannan injin cardio na kowa yana barin ɗaki da yawa don kuskuren mai amfani. Tun lokacin da kuka matsa cikin ƙaramin motsi, yana da sauƙin ragewa akan tsari da kunna tsoka akan elliptical, in ji Christian Fox, ƙwararren Kocin Ƙarfi a CrossFit South Brooklyn. (Kara karantawa: Wanne ya fi kyau: Treadmill, Elliptical, ko Keke?)

Gwada maimakon: Injin Rowing

Injin tukin jirgin shine mafi kyawun zaɓi don haɓaka bugun zuciyar ku. "Rowing ya ƙunshi yawan tsoka a cikin motsi, kuma tare da ƙaramar dabara na iya samar da wallop na motsa jiki," in ji Christian Fox. Mai shakka? Ƙoƙarin tseren mita 250 a iyakar ƙoƙari, kuma ba za ku taɓa son sake takawa kan elliptical ba. (Ban san inda za a fara ba? Ga yadda ake amfani da injin tuƙi don ingantaccen motsa jiki na cardio.)

Injin Masu Satar Mutane/Adductor

Kamar na'urori da yawa a cikin dakin motsa jiki, waɗannan suna nufin wani yanki na musamman na jiki - wanda shine kawai hanya mara inganci don aiki yayin da akwai motsi da yawa waɗanda zasu yi aiki da tsokoki da yawa lokaci guda, in ji Jessica Fox.

Gwada maimakon: Kwance

Tsallake mashinan kuma faɗi ƙasa cikin tsugune. Daidaitaccen squat yana ɗaukar ƙarin tsokoki (gami da talla/masu sacewa) kuma motsi ne mai aiki, ma'ana yana da kyau ya shirya tsokar ku don ƙalubalen rayuwa na ainihi, kamar hawan matakala da ɗaukar abubuwa. (Kuna son ƙarin motsa tsoka da yawa? Duba waɗannan darussan motsa jiki guda bakwai masu aiki.)

Triceps Dips

Ana nufin horar da triceps ɗin ku, amma yana iya ƙarasa cikin sauƙi sama da ɗaukar ƙananan tsokoki waɗanda ke yin jujjuyawar kafaɗar ku. "Hadari ne don ɗaga nauyin jikin ku lokacin da manyan hannayen ku ke bayan gangar jikin ku," in ji Schuler. Lalace waɗannan tsokoki har ma da ayyukan yau da kullun-kamar wanke gashin ku-na iya zama mai zafi.

Gwada maimakon: Pushdowns na Cable, Triceps Push-Ups, da Kusa-Grip Bench Presses

Ƙayyade triceps yayin da kake ajiye hannunka a gaban jikinka tare da kowane ɗayan waɗannan motsi, Schuler ya nuna.

Babban mutum

"Yawan karfi da matsawa da ake sanyawa a kan kashin baya na baya baya da gaske," in ji Donavanik. "Ee, kuna aiki da masu gyaran kashin ku da tsokoki da yawa masu ƙarfafawa a cikin baya da ainihin, amma kuna sanya ɗimbin ƙarfi da damuwa akan yanki mai mahimmanci da takamaiman jiki."

Gwada maimakon: Tsuntsaye-Kare

Ku ci gaba da tafiya huɗu tare da motsa jiki na kare-kare, yana ba da shawara Donavanik. Matsakaicin yoga yana ƙarfafa tsokoki iri ɗaya, yayin da yake sanya ƙarancin ƙarfi akan kashin baya. Safiya mai kyau, matattu, da gadoji na bene suma manyan hanyoyi ne, in ji shi.

Dumbbells mai haske sosai

Nauyin haske yana da matsayin su a cikin barre ko ajin juzu'i, amma idan kuna ɗaga haske sosai za ku iya ɓacewa akan wasu manyan sassaka. (BTW, ga dalilai guda biyar da yasa ɗaga nauyi ba zai sa ku girma ba.) Ee, za ku so ku fara haske idan ba ku taɓa ɗagawa ba. Amma bayan lokaci dole ne ku ɗaga nauyi masu nauyi a hankali don samun ƙarfi da ma'ana, Jessica Fox ta yi bayani.

Gwada maimakon: 5+ fam

Nawa ya kamata ka yi nauyi? Ya danganta da motsa jiki, ma'aunin nauyi ya kamata ya yi nauyi sosai ta yadda sau biyu na ƙarshe na kowane saiti suna da ƙalubale sosai. (Ana buƙatar ƙarin gamsarwa? Karanta waɗannan manyan fa'idodin kiwon lafiya 11 da fa'ida na ɗaga nauyi.)

Duk Wani Abu Da Yake Ciki

Akwai abin da za a faɗi don turawa ta gajiyar tsoka da rashin jin daɗi. Amma lokacin da rashin jin daɗi ya zama zafi, akasin haka gaskiya ne. "Ciwo shine hanyar jikin ku na cewa, 'Dakata! Idan kun ci gaba da yin haka, zan tsage, karya, ko damuwa,' "in ji Perkins. Menene bambanci, daidai? Yayin da rashin jin daɗi yana jin kamar ciwo mai zafi ko zafi a cikin tsokoki, ciwo mai tsanani yakan zama mai kaifi kuma ba zato ba tsammani, kuma mafi yawan lokuta yana bugun kusa da haɗin gwiwa, in ji ta.

Gwada maimakon: Akwai madadin motsa jiki don kowane motsa jiki a waje ko kuna gyara don rauni, don ciki, ko kawai saboda kun gaji AF a cikin ajin boot-sansanin ku da damuwa game da sigar sadaukarwa. Tabbatar da tambayi mai horar da ku don motsi da ke aiki a gare ku.

Bita don