The motsa jiki ƙarfin motsa jiki Suna sa aikin tsokoki ya fi wahala, ta hanyar ƙara nauyi ko juriya ga motsi. Suna da ɗimbin amfani da nauyin jiki azaman wani abu mai yuwuwa, don haka aikin ba koyaushe zai zama iri ɗaya ba ga mai yin wasan.
Yawancin lokaci a tsari a cikin lokaci, ta hanyar wanda adadin jerin abubuwa da maimaitawa ke ƙaruwa har sai an sarrafa ƙarfin ƙarfi tare da sauƙi, sannan an shirya jiki don yau da kullun na babban buƙata dangane da nauyi.
Yawancin mutanen da ke yin motsa jiki na ƙarfi yawanci suna yin hakan ta amfani da nau'ikan iri biyu: dumbbells da kuma injinan gyaran jiki. Tsohuwar yawanci tana ba da izinin yin aiki da ƙungiyar tsokoki a lokaci guda, yayin da na ƙarshe ke taimakawa wajen yin takamaiman tsoka a ware.
Duba kuma:
- Mikewa atisaye
- Ayyuka masu sassauci
- Darussan motsa jiki
- Darussan daidaitawa da daidaitawa
Duk 'yan wasa suna buƙatar haɓaka ƙarfin ƙarfin su na jiki, koda kuwa ya zo ga wasannin da babu hulɗa ta zahiri, kamar tsere: a wannan yanayin, yana da mahimmanci don haɓaka ƙarfin jiki na ƙafafu.
The ƙarfin motsa jiki Suna da mahimmanci ga duka 'yan wasa da mutanen da ke son ci gaba da matakin lafiyarsu, ko inganta shi a yanayin fama da rashi: kiba, alal misali, ana hana shi kuma ana kula da shi da irin wannan motsa jiki, tare da motsa jiki na zuciya da jijiyoyin jini.
Mutanen da ke shan wahala, bayan an yi musu wani irin tiyata ko rashin lafiya, galibi ana ba da shawarar su samun ƙarfi ta hanyar motsa jiki irin wannan, wanda dole ne ya fara daga ƙananan kaya, ko da kaɗan ko sifili. Idan ya zo ga yara ko matasa, waɗanda har yanzu suna haɓaka tsokar su, yana da matukar mahimmanci cewa nauyin motsa jiki bai yi yawa ba don jikin ya yi nauyi sosai kuma an canza yanayin ci gaban al'ada.
The ci gaban sassaucin haɗin gwiwa, ci gaban ƙarfin jijiyoyi da gangar jikin, haɓaka tsoffin tsokoki, da haɓaka abubuwa da yawa sune binciken da ake yi ta hanyar motsa jiki da ƙarfi.
- Barbell curl: ɗaga ƙararrawa daga kugu zuwa kirji, tare da lanƙwasa hannayen.
- Squat: An raba kafafu kuma an saukar da shi, yana lanƙwasa gwiwa yayin da hannayensu ke miƙewa har kwatangwalo suna a matakin gwiwa.
- Dagawa ta gefe: Daidai da tsugunawa, amma lokacin ɗaga kafa ɗaya miƙa zuwa gefe.
- Pulley Triceps Extensions: Ta hanyar triceps, ana ɗora sandar har sai ta taɓa gaban cinyoyin, kuma har sai an ɗaga hannayen.
- Bench latsa.
- Dumbbell kafada yana ɗagawa: Ana riƙe dumbbell a kowane hannu, kuma an ɗora kafadu don rage su.
- Matattu nauyi: Ana ɗauke sandar daga bene, kuma ana ɗauke ta zuwa tsayin cinya. Wannan yana nufin cewa nauyin yana a ƙasa a matsayin farawa.
- Mai watsawa: An raba kafafu, kuma an saukar da shi yana lankwasa gwiwoyi biyu sannan ya dawo.
- Zauna Dumbbell Danna: Ana riƙe dumbbell a kowane hannu, kuma suna tashi har sai sun haɗu sama da kai.
- Ja-up don pecs: Sanya hannayenku akan sandunan da aka shirya, kuma ku sauka ta hanyar lanƙwasawa zuwa mafi ƙasƙanci matakin da zai yiwu.
- Zauna latsa don pecs: Zauna a kan injin, kuna tura kanku gaba ta hanyar motsa jikin ku.
- Kudi.
- Dumbbell m.
- Baya baya don biceps: Riƙe dumbbells guda biyu kuma ku ɗaga hannayenku baya, yana motsa hannuwanku na musamman.
- Ja-up don biceps.
