Akwai hanyoyi da yawa don motsa jiki.Gudu da gymnasium zabi ne masu kyau.Yau za mu yi magana ne game da yadda ake amfani da bandejin latex don motsa jiki.Takamaiman matakan sune kamar haka:
1. Hannaye biyu suna lankwasa bututun latex, wannan motsi yana ba ku damar yin lanƙwasawa yayin ɗaga hannu, ta yadda tsokoki na brachial za su iya samun ingantaccen motsa jiki.Matsayin farawa: rataya hannaye biyu a kan babban abin jan hankali a bangarorin biyu, tsayawa a tsakiya, rike jan karfe daya da kowane hannu, tafin hannu zuwa sama, hannaye suna mika bangarorin biyu na juzu'i da layi daya zuwa kasa.Aiki: lanƙwasa gwiwar hannu, ja hannaye a ɓangarorin biyu zuwa kan ku a cikin motsi mai laushi, kiyaye manyan hannaye, da tafukan sama;lokacin da biceps yayi kwangila zuwa matsakaicin, gwada ja zuwa tsakiya.Sannan a hankali komawa wurin farawa.Ƙara: Hakanan zaka iya sanya kujera madaidaiciyar digiri 90 tsakanin jakunkuna biyu don kammala aikin a wurin zama.
2. Tsayayyen hannaye latex tube band lankwasawa, wannan shine mafi mahimmancin motsin lanƙwasawa, amma kuma hanya mafi inganci ta motsa jiki.Yana da sauƙi don daidaita nauyin mai tuƙi tare da kullin ƙarfe fiye da daidaita nauyin barbell ko dumbbell akai-akai.Wannan zai iya adana lokacin tazara kuma ya sa motsa jiki ya fi dacewa da inganci.Matsayin farawa: zaɓi madaidaicin tsayin tsayi a kwance, zai fi dacewa da nau'in da za'a iya juyawa, rataye akan ƙananan ja.Tsaya yana fuskantar juzu'i tare da karkatar da gwiwoyi kaɗan kuma ƙasan baya kaɗan lanƙwasa.Rike sandar kwance tare da tafukan hannaye biyu zuwa sama, kuma nisa mai nisa daidai yake da kafada.
3. Tsaye da bandeji na latex na hannu ɗaya, motsa jiki na hannu ɗaya na iya sa tasirin ya fi mai da hankali, a lokaci guda kuma zai iya ba ku damar yin amfani da motsin dabino (hannu ciki zuwa tafin hannu sama), don tada hankalin biceps brachii.Matsayin farawa: rataya hannun ja guda ɗaya akan ƙaramin ja.Kai gaba da hannu ɗaya kuma ka riƙe riƙon, ɗan jingina zuwa gefen axis, ta yadda hannun da kake son motsa jiki ya kasance kusa da mai turawa.Aiki: lanƙwasa haɗin gwiwar gwiwar gwiwar hannu (ci gaba da kwanciyar hankali), ja sama da hannu kuma kunna wuyan hannu a hankali;lokacin ja zuwa mafi girman matsayi, dabino yana sama.Sannan juya zuwa wurin farawa.Hannu biyu suna canzawa.
4. Kula da tashin hankali na tsoka a ƙarshen, wanda ba zai yiwu ba a cikin ɗaukar nauyin kyauta.Matsayin farawa: sanya madaidaicin hannu a gaban mashin bututun latex, ta yadda lokacin da kuke zaune akan stool, zaku fuskanci band ɗin latex ɗin.Rataya madaidaiciya ko mashaya mai lanƙwasa tare da hannun riga mai jujjuyawa akan ƙaramin jakunkuna.Saka hannu na sama akan matashin madaidaicin hannun.Aiki: Riƙe hannunka na sama da gwiwar hannu har yanzu, lanƙwasa hannunka kuma ɗaga sandar zuwa matsayi mafi girma.Dakata a mafi girman matsayi na ɗan lokaci, sannan a hankali rage sandar zuwa wurin farawa.
5. Wannan motsin da ba a saba gani ba amma yana da tasiri sosai zai iya sanya bayan baya cikin annashuwa.A lokaci guda, zai iya taimaka maka ka guje wa kura-kurai na yin ƙarfi ta hanyar motsa jiki da motsa jiki, da kuma sanya tsokoki na gwiwar hannu suyi wasa da matsananciyar.Matsayin farawa: Sanya benci daidai da mai tuƙi, kuma rataya gajeriyar mashaya (zai fi dacewa tare da riga mai jujjuyawa) akan babban ulu.Ka kwanta a bayanka akan benci tare da kan ka kusa da abin turawa.Mika hannunka a tsaye zuwa jikinka kuma ka rike sandar da hannaye biyu fadi kamar hannu daya.Aiki: kiyaye hannunka na sama a tsaye, lanƙwasa gwiwar gwiwarka a hankali, sannan ka ja sandar zuwa goshinka.Lokacin da biceps yayi kwangila zuwa matsakaicin, har yanzu ja ƙasa gwargwadon iyawa, sannan a hankali komawa wurin farawa.
6. Ƙwaƙwalwar latex tube band lankwasawa, a cikin wannan wasanni, yana da wuya a yi amfani da wasu sassa na motsi zuwa dama.Kuna iya ƙoƙarin canza nisan riko don cimma sakamako mafi kyau.Matsayin farawa: zaɓi madaidaicin tsayin tsayi a kwance (zai fi dacewa tare da riga mai jujjuyawa) kuma rataye shi a kan ƙananan jakunkuna.Kwanta a bayanka tare da hannaye a mike, hannaye a kan mashaya, gwiwoyi sun durƙusa, ƙafafu a gindin mai turawa.Sanya hannuwanku akan cinyoyinku, tafin hannu sama, kuma igiyoyin suna wucewa tsakanin kafafunku (amma kar ku taɓa su).Aiki: kiyaye hannunka na sama a bangarorin biyu na jikinka, kiyaye kafadunka kusa da ƙasa, lanƙwasa gwiwarka, sannan ka ja sandar har zuwa saman kafadu da ƙarfin biceps.Ci gaba da lanƙwasa ƙananan baya ta dabi'a yayin da kuke komawa wurin farawa.
Lokacin aikawa: Afrilu-20-2021