Idan aka kwatanta da kayan aikin horar da nauyin nauyi na gargajiya, makada na juriya ba sa ɗaukar jiki haka.Ƙungiyoyin juriya suna samar da juriya kaɗan har sai an shimfiɗa shi.An sanya ƙarin shimfiɗa, mafi girma juriya.Yawancin motsa jiki suna buƙatar juriya da wuri, don haka don haɗa ƙungiyar juriya a cikin darussan, dole ne mu sanya band ɗin a kan shimfiɗa, kuma da kyau mu kula da tsayi sosai gwargwadon motsin.Bugu da ƙari, juriya yana canzawa ta hanyar cikakken kewayon motsi na motsa jiki - ƙarin shimfidawa a cikin band, mafi girman juriya.
Kewayon Motsi, Lokaci da Lokacin Ƙarƙashin Tashin hankali
Tare da ƙayyadaddun buƙatar kiyaye shimfiɗa a kan band don samar da juriya, za a canza kewayon motsi na motsa jiki da aka yi tare da ƙungiyar juriya kuma.Ƙungiya ta juriya za ta kasance a tsayin kololuwar sa yayin ƙarshen lokaci na kowane motsi, don haka a kololuwar tashin hankali / juriya.
Don haɓaka ƙarfin kuzarin da ƙungiyar juriya ke bayarwa, yi maimaita bugun bugun jini lokacin da band ɗin ya kai iyakar tsayin daka/juriya.Don amfani da wannan dabarar horarwa, aiwatar da juzu'in motsa jiki kamar yadda aka saba, yi ¼ na juzu'in juzu'i na motsi sannan a maida hankali a hankali, wato bugun bugun jini guda ɗaya.wakilai.Hakanan za'a iya kallon wannan a matsayin maimaita juzu'i, kamar yadda cikakken maimaitawa zai zama cikakken kewayon motsi, cikakkun ma'auni da sassa na motsi.Yi maimaita bugun bugun jini 12 zuwa 20 don saiti 3.
Ta hanyar yin maimaitawa ta wannan hanya, za mu iya tabbatar da iyakar juriya da aka sanya a kan tsoka, don haka mafi girman abin ƙarfafawa.Wata hanya mai sauƙi don tayar da tsokoki tare da ƙarin lokaci a ƙarƙashin tashin hankali shine yin rikodi na isometric a tsayin tsayin band yayin motsi.Riƙe matsayi na ƙasa na squat shine cikakken misali na riƙe isometric.Yi riƙon isometric na sakan 5-10 a kowane maimaitawa, don saiti 3 na maimaitawa 12-20.
Huta/Saita/Majalisa
Tare da ƙayyadaddun ƙayyadaddun motsi, abin da muke samu daga kewayon motsi yana raguwa sosai.Don ci gaba da ƙarfin motsa jiki, Ina ba da shawarar yin hutu kaɗan, 0-45s tsakanin saiti, da motsa jiki, yi ƙoƙarin ci gaba da motsi, babban saitin motsi na gefe hanya ce mai kyau don ci gaba da motsin jiki, yayin da kuke yin motsa jiki 4. a cikin 1 super-set.Yi saiti 3-5 don duk motsa jiki, saiti 1-2 don dumama, 3-4 azaman saitin aiki.
1. Tudun Hip Kafa Daya
Sanya ƙafar da ba ta aiki a tsakiyar ƙungiyar juriya, riƙe ƙarshen biyu a hannunka.Komawa da ɓatar da kafada, ja band don haifar da tashin hankali, tura ta tsakiyar ƙafar ƙafar aiki, ƙungiyar za ta haifar da juriya ga ƙafar aiki.Ƙaddara kwatangwalo na ƙafar aiki ta hanyar yin kwangilar glute da hamstring, kula da tsattsauran ra'ayi ta hanyar jawo maɓallin ciki zuwa kashin baya.
2. Mutuwar Kafa Daya
Mataki kan tsakiyar band ɗin, kai ƙasa kuma ɗauki band ɗin.Lokacin da kuka kama zuwa ƙafar aiki, mafi girman juriya.Yi maimaitawa ta hanyar kwangilar glute da hamstring don tsayawa tsaye.Ci gaba da jujjuya ramin kafada, a ja da baya da ɓacin rai a duk lokacin motsi.
3. Hannu Guda Daya Lankwasa akan Layi
Fara ta hanyar sanya ƙafafu a cikin madauki, sanya ƙafar ƙafar ƙafar kafada ko dan kadan fadi, karkata daga kwatangwalo.Tsayar da glute da hamstrings, ja da baya kuma danne gefen kafadar sa'an nan kuma fitar da gwiwar gwiwar baya bayanka don gama jeren.
4. Single Arm Cuban Press
Tsaya a madauki na band ɗin, ja da baya kuma ka danne gefen kafadar, sannan sama sama sama don juya hannunka don ƙuƙuman suna fuskantar sama, sannan ka buga sama don ƙarasa wakilin.
5. Raba Squat
Bayan sanya ƙafar a tsakiyar band ɗin, kai ƙasa kuma yi lanƙwalwar bicep na gefe, riƙe wannan matsayi ta hanyar ja da baya da ɓata scapula.Sauka cikin squat mai tsaga yayin yin isometric bicep curl.Manufar bice curl shine don samar da shimfiɗa a cikin band don amfani da juriya ga motsi.
Gwada haɗa waɗannan darussan a cikin motsa jiki na gida na gaba, saiti 3 zuwa 5, maimaitawa 12-20 don kowane motsa jiki, hutun daƙiƙa 0-45 tsakanin motsa jiki da saiti.
Lokacin aikawa: Juni-03-2019