Makadan juriya suna da kyau don aiki da tsokoki na kirjin ku.juriya makada junaDon farawa, tsaya tare da faɗin ƙafãfunku dabam kuma ku ɗauki ƙarshen maɗaurin juriya ɗaya.Lanƙwasa hannun hagu kuma kawo ƙarshen zuwa kafadar dama.Maimaita a daya gefen.Manufar ita ce a kiyaye taurin matsayi na sama, amma kuma kuna iya amfani da wannan darasi don ƙarfafa ƙananan ƙirjin ku.Wannan motsa jiki ne mai tasiri ga masu gudu, kuma.Don ƙarin bambancin ƙalubale, riƙe ƙungiyar juriya a hannun hagu yayin lanƙwasawa gwiwa ta dama.
Don yin wannan motsa jiki, kunsa bandeji a kusa da cinyoyin sama, cibiya, da ƙafafu.juriya makada junaSa'an nan kuma, matse ruwan kafada zuwa kashin baya.Saki hannunka, kuma maimaita a wancan gefen.Da zarar kun gama maimaitawa guda 10, canza gefe.Zai fi sauƙi a riƙe band a ƙarƙashin gwiwoyinku.Yayin da gwiwoyinku suka matso kusa da ƙirjin ku, ja band ɗin zuwa ga jikin ku.Yi maimaita motsa jiki har sai kun gamsu da ci gaban ku.
Don ƙara juriya na kafadu da triceps, fara da motsa ƙafafunku dabam.juriya makada junaWannan yana ba da sauƙin daidaitawa.Ja kan hannaye don haifar da tashin hankali.Na gaba, lanƙwasa gwiwoyi don ku iya shimfiɗa bandeji a tsakanin ƙafafunku.Yi wannan motsa jiki tare da ɗayan ƙafarku.Ka tuna, mafi girman juriya, mafi wahalar motsa jiki shine.Matakan juriya a cikin wannan darasi zasu bambanta dangane da yadda aka shimfiɗa band ɗin.
A cikin binciken kwanan nan, McMaster et al.juriya makada junaya gano wani bambanci mara ƙididdiga tsakanin ƙungiyar juriya guda ɗaya da irin wannan tsari wanda ya ƙunshi nau'i-nau'i biyu na makada masu kauri daban-daban.Sun ba da rahoton ma'anar bambanci na kilogiram 4.9 tsakanin bandeji sau biyu idan dai ƙafar hutu.Duk da haka, wannan bambance-bambancen na iya zama abin ban mamaki.Sakamakon haka, binciken na yanzu ya ƙara girman samfurin kowane kauri don ɗaukar wannan fitaccen.
Ƙungiyoyin juriya kyakkyawan zaɓi ne ga 'yan wasa saboda ana iya haɓaka su sama da ƙasa don dacewa da wani shirin motsa jiki.juriya makada junaKamar yadda yake tare da ma'auni, makada na juriya suna da yawa, ma'ana za ku iya yin motsa jiki iri-iri yayin amfani da bandiri ɗaya.Omari Bernard, ƙwararren kocin ƙarfi kuma ƙwararren motsa jiki, ya ce babban zaɓi ne ga kowane matakan motsa jiki.Saitin makada na juriya yana ba da fam takwas zuwa ashirin na juriya.
Za'a iya samun madaidaicin ƙirar band ɗin juriya tare da haɗin nau'ikan juriya na roba da isotonic.Juriya na roba ya dogara ne akan adadin shimfiɗar band ɗin da haɓakarsa.Ana iya auna shi da fam ko cikin kashi dari.Kashi na shimfiɗawa yana ƙayyadaddun ƙarfin ƙarfin maɗaurin roba zai iya samarwa a tsayin da aka ba shi.Misali, koren bandeji mai ƙafa biyu wanda aka shimfiɗa zuwa ƙafa huɗu (120 cm) yana haɓaka 100%.
Ƙungiyoyin juriya sun zo cikin launuka daban-daban, tare da matakan juriya daban-daban dangane da ƙungiyar tsoka.Matsayin juriya yana da mahimmanci saboda wasu tsokoki zasu gaji lokacin da suke ƙarƙashin nauyi mai nauyi.A matsayinka na gaba ɗaya, ya kamata a yi amfani da maƙallan juriya uku ko fiye daban-daban launuka, ko kuma za su kasance da sauƙi a gare ku.Kuma ku tuna cewa yin amfani da rukuni ɗaya a lokaci ɗaya na iya zama mai maimaitawa da rashin tasiri.Tare da nau'i-nau'i iri-iri, za ku iya samun cikakken motsa jiki na jiki da kuma dumi na yau da kullum tare da ƙungiyar juriya.
Lokacin aikawa: Mayu-31-2022