Lokacin da muka je dakin motsa jiki da hankali, ya kamata mu mai da hankali kan horar da baya, domin cikakkiyar rabon jiki yana dogara ne akan haɓaka haɓakar ƙungiyoyin tsoka daban-daban a cikin jiki duka, don haka, maimakon mayar da hankali kan wuraren da ke da sauƙin sauƙi ko waɗanda muke so, ya kamata mu mai da hankali kan wuraren da ke da wahala da wuraren da ba mu so.
A horon baya, mafi yawan atisayen da muke yi, baya ga ja-in-ja, su ne motsa jiki da motsa jiki, wanda mu ma muna tunanin za a iya yin su ne kawai a dakin motsa jiki, a gida, mafi yawan abin da za ku iya yi shi ne amfani da dumbbells wajen yin tukuna. Tabbas, yin tuƙi a gida baya cika tsokanar tsokoki na baya.
Amma a wannan lokaci, muna da wani zaɓi, wanda shine amfani da band juriya a maimakon dumbbells, kuma idan dai mun ci gaba da juriya a wurin, za mu iya yin kowane nau'i na ja-fasa da kwale-kwale, yana da sauƙi kuma mai dacewa, kuma za mu iya daidaita juriya na juriya.bandejin juriyadon cimma manufofinsu.
Don haka, ga jerin atisayen baya da muka yi a gida tare da makada na juriya. Mun yi su ne yayin da muka fahimci kanmu da abubuwan yau da kullun don mu iya yin su a gida, don ingantaccen motsa jiki zuwa tsokoki na baya, inganta yanayin rashin ƙarfi, da cimma tsoka ko tsara manufar.
Action 1: Single Arm High Pull-down juriya band
Sanya band ɗin juriya a babban matsayi. Tsaya suna fuskantar ƙungiyar juriya kuma daidaita nisa tsakanin jikinka da ƙungiyar juriya. Yada ƙafafunku kaɗan kaɗan, karkatar da gwiwoyinku kaɗan, ci gaba da bayanku, kuma ku ƙara ƙarfin ku.
Tare da hannu ɗaya a miƙe, riƙe dayan ƙarshen band ɗin juriya don kiyaye jikin ku a karye. Baya yana tilasta hannu ya lanƙwasa gwiwar gwiwar kuma ya ja shi zuwa kirji.
Koli ya dakata, yana kwangilar tsokar baya, sannan yana sarrafa saurin sannu a hankali rage juzu'i, yana haifar da tsokar baya don samun cikakkiyar tsawo.
Mataki na 2: Yin tuƙi tare da bandejin juriya a wurin zama
Matsayin zama, ƙafafu madaidaiciya gaba, ƙafafu a tsakiyar ƙungiyar juriya, baya madaidaiciya da ɗan baya baya, ƙwanƙwasa ƙwanƙwasa, hannaye madaidaiciya gaba, riƙe duka ƙarshen ƙungiyar juriya.
Kiyaye jikinka ya tsaya tsayin daka, ka mike bayanka, sannan ka yi amfani da bayanka don ja hannunka zuwa wajen cikinka ta hanyar lankwasa gwiwar hannu.
Koli yana tsayawa, yana kwangilar tsokar baya, sannan yana sarrafa saurin don dawo da hankali, yana haifar da tsokar baya don samun cikakken tsawo.
Action Uku: Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa
Tsaya tare da kafafun ku dan kunkuntar fiye da fadin kafada. Sanya ƙafafunku a tsakiyar ƙungiyar juriya.
Lanƙwasa gwiwar hannu. Riƙe duka ƙarshen band ɗin juriya da hannayenku. Tsaya baya madaidaiciya, ƙwanƙwasa, kuma lanƙwasa hips ɗin gaba har sai jikin ku na sama ya kusan kusan daidai da ƙasa kuma kuna jin ja a bayan cinyoyin ku.
A dakata a koli, dugadugansa a ƙasa, ƙwanƙwasa sun matse, an tura hips gaba, kuma a miƙe tsaye.
Mataki 4: Tsaye Stretch Band Rowing
Tabbatar da ɗayan ƙarshen maɗaurin juriya zuwa matakin ƙirji, tsayawa suna fuskantar juriya band, baya madaidaiciya, maƙasudin maƙasudi, hannaye madaidaiciya gaba, hannaye suna riƙe da sauran ƙarshen juriya.Don kiyaye jikinka da ƙarfi, yi amfani da baya don ja hannunka zuwa ga kirjin ka ta lankwasa gwiwar gwiwarka.
Koli yana tsayawa yana kwangilar tsokar baya, sannan yana sarrafa saurin dawowa a hankali.
Action biyar: Miƙe bandeji hannu ɗaya madaidaiciya hannu ya ja ƙasa
Ɗaure band ɗin juriya a cikin babban matsayi, tsayawa suna fuskantar ƙungiyar juriya, ƙafafu kaɗan kaɗan, gwiwoyi kaɗan sun lanƙwasa, baya madaidaiciya, karkatar da gaba.
Tsaya jikinka ya tsaya, ka daidaita hannayenka, kuma amfani da baya don ja hannunka zuwa kafafunka.
Koli ya ɗan dakata kaɗan, raguwar tsokar baya, sannan saurin raguwa a hankali a hankali, yana haifar da tsokar baya don samun cikakken tsawo.
Lokacin aikawa: Agusta-08-2022