Labarai

Ya kamata kowa ya kasance yana sha'awar hanyar motsa jiki, saboda yanzu yawancin mutane suna shiga cikin matakan motsa jiki.Mun mai da hankali kan wasanni da motsa jiki, kuma za mu mai da hankali kan ƙarfin su na sama a nan gaba, bayan haka, ƙarfin na sama na iya shafar wasanmu kai tsaye a cikin wasanni.A cikin aiwatar da horon ƙarfin jiki na sama na iya buƙatar amfani da wasu kayan aikin motsa jiki, to, bari mu fahimci zane-zanen ƙarfin ƙarfin jiki na dumbbell!

Dumbbell jere tsaye
Dumbbell kafada tura
Wannan atisayen yana nufin sashin saman jikin mu, kirji da kafadu.Fiye da duka, za mu iya amfani da wurin zama lokacin motsa jiki, ƙara ƙafafu biyu don raba gida, da kuma sanya ƙasa, gangar jikin ya kamata ya tsaya a tsaye.Riƙe dumbbell a kowane hannu, sannan a bar tafin hannun gaba, wannan lokacin ya kamata a lanƙwasa yatsunsu zuwa digiri 90, kuma a tilasta, sannan a ɗaga dumbbell a kai.Gudun dumbbell ya fi kyau don rage wasu, a hankali sarrafa baya zuwa matsayi na asali na iya kammala motsi.Wannan motsa jiki yana da sauƙi, amma yana aiki da kyau, kuma idan muka ji ƙaranci lokacin da muka sake yin shi, ba kawai zai daidaita tsokoki ba, amma kuma zai ba mu wasu motsa jiki.

Dumbbell jere tsaye
Dumbbell Kai tsaye motsa jiki motsa jiki ne na kafada.Muna ɗaukar matsayi na tsaye kuma mu shimfiɗa kafafunmu na hip-nisa.Mataki na gaba shine a mike tsaye kuma rike dumbbells a hannaye biyu.Sanya dumbbells a gaban cinyoyin ku, dabino suna fuskantar baya.A wannan lokacin za ku iya tanƙwara, kuma ku ɗaga haɗin gwiwar gwiwar hannu zuwa tarnaƙi, za a ɗaga dumbbell zuwa tsayin haɗin kafada, kuma dan kadan mafi girma, zauna na 'yan seconds sannan a hankali a mayar da shi zuwa matsayin asali.Wannan horon yana da kyau sosai ga kafada, amma kuma yana iya motsa tsokar deltoid kuma yawanci motsa jiki na babba na tsokar trapezius.Zai iya taimaka maka daidaita kwanciyar hankali na kafada da inganta ikon wasan ku.

Lanƙwasa kan dumbbell kuma lanƙwasa hannu ɗaya
Wannan motsa jiki yana motsa bayan hannu na sama.Da farko, muna buƙatar jingina ƙasa, sa'an nan kuma sanya hannun hagu a kan stool, ƙafar hagu na durƙusa a kan stool, sa'an nan kuma ƙafar dama kawai yana buƙatar dan kadan lankwasa, kuma a sanya shi a ƙasa, yana tallafawa ma'auni na ma'auni. jiki, ta yadda jikin na sama ya yi daidai da kasa.Mataki na gaba shine rike dumbbell a hannun dama, tare da hannun na sama yana manne a gefen jiki kuma ƙananan hannun yana rataye a dabi'a.Rike hannun na sama ya tsaya, sannan a hankali a daidaita haɗin gwiwar gwiwar gwiwar hannu.Lokacin da aka yi haka, dumbbell zai tashi zuwa gefe da baya na jiki, sannan a hankali ya koma matsayin asali, wannan motsi yana canza gefen hagu da dama.

Na yi imani cewa bayan karanta nazarin labarin, kun kuma san wasu hanyoyin horo na dumbbell motsa jiki na sama, ina fata cewa nazarin ƙungiyoyi na iya ba ku wasu tunani da shawarwari.