Labarai

Baya ga zuwa wurin motsa jiki, za mu ga cewa za ku iya siyan wasu kayan aikin motsa jiki don yin aiki a gida.Barbells kayan aiki ne da aka fi so don yawancin tsofaffin motsa jiki.Mutane kuma suna siyan barbell don taimaka musu gina tsoka a gida.Akwai motsi da yawa a horon barbell, don haka me kuka sani game da hanyar yin aiki a gida?

Layin barbell na gefe
Ka ɗaga barbell ɗin zuwa kugu da ciki, ka lanƙwasa hannaye kaɗan, ka riƙe wannan motsi, sannan ka yi ƙwanƙwasa ƙafa, wannan motsi yana da wahala sosai, yana da gajiya sosai, zaka iya fara gwaninta kuma a hankali ƙara nauyi.Ana amfani da wannan motsi musamman don horar da ƙarfin ƙananan gaɓɓai da kugu da ciki na hannuwa.Zai iya horar da adadi sosai kuma ya guje wa rashin daidaituwa na jiki.

Lankwasawa don barbell
Ana amfani da wannan motsi musamman don horar da hannuwa da tsokoki na kirji, musamman horarwar tsokar biceps yana da tasiri, wannan motsi kuma yana da sauqi sosai, da farko ya ɗaga ƙwanƙwasa, miƙe tsaye da hannu a tsaye, sannan a dogara da ƙarfin hannu don ɗagawa. mashaya zuwa matsayin kirji, sa'an nan kuma ƙasa kuma.Nace da wannan aikin a kowace rana, za ku ga cewa tsokoki na hannunku za su kasance da yawa a fili, ƙarfin zai kara girma, lokacin rani don saka tufafi yana da kyau sosai.

Barbell squat
Fara ta hanyar sanya barbell a wuri mai dadi don tsokoki na trapezius, inda za a iya sanya tawul don farawa.Sa'an nan kafa kafa yana da matukar muhimmanci, matsayi mai ma'ana zai iya kara girman iko.Sanya ƙafafu da kafadu a cikin layi madaidaiciya tare da ɗan yatsa.A ƙarshe kar a yi zurfi sosai, cinyoyin su kusan daidai da ƙasa bayan an dakata, sannan ku tashi.Manufar dakatarwa shine don kawo sandar don hutawa da ƙarfafa ƙarfin tsoka.

Nasihar bangaren gaba
Wannan hanya ce mai kyau don tada tsokoki na deltoid, yayin ɗaukar matsayi na tsaye zai ƙara ƙarfin ku gaba ɗaya.Fara da buɗe ƙafafu, kama sandar da hannaye biyu kuma sanya shi a gaban wuyanka, ba a kansa ba.Sannan yi amfani da ƙarfin kafaɗunku don ɗaga sandar.Dakata lokacin da hannayenka sun kusan mike, sannan a hankali rage su baya zuwa wurin farawa.Masu farawa suna ba da shawarar yin amfani da mashaya mara kyau don yin aiki, nemo ji kuma a hankali ɗauka.