Rally Tube Squat
Lokacin yin squats masu nauyin kai, yin amfani da bututun tashin hankali zai ƙara wahalar tashi.Ya kamata mu ci gaba da kasancewa a tsaye yayin yaƙin juriya.Kuna iya yada kafafunku zuwa waje ko amfani da atashin hankali tubetare da ƙarin juriya don ƙara juriya.
Hanyar motsa jiki
1. Yada ƙafafunku kafada-nisa baya kuma taka kan bututun tashin hankali.
2. Ja da hannu natashin hankali tubezuwa saman kafada.Hannun dabino a gaba (ya kamata bututun tashin hankali ya kasance a gefen baya na hannu, ba gefen gaba na jiki ba) (a).
3. Squat down, ajiye rike sama da kafada (b).
4. Komawa wurin farawa.Maimaita sau 20.
Lat ja tube raba kafa squat
Kamar yadda tare da zurfin squat, amfani da atashin hankali tubelokacin yin ƙwanƙwasa ƙafar ƙafar kafa mai nauyi mai nauyi zai ƙara wahala lokacin tashi.
Hanyar motsa jiki
1. Sanya ƙafar ƙafar ƙafar hip-nisa kuma sanya ƙafar hagu a kan ganga.Koma baya da ƙafar dama kamar ƙafa 2 (kimanin mita 0.6), kiyaye ƙafafunku daidai.Kai da baya madaidaiciya, a cikin tsaka tsaki (a).
2. Gyara hip da gwiwa na hagu don matsar da jiki zuwa matsayi na huhu tare da cinyar gaba a layi daya zuwa ƙasa da kuma gwiwa ta baya kusa da ƙasa kamar yadda zai yiwu.Ya kamata jiki ya motsa a tsaye zuwa ƙasa (b).
3. Komawa wurin farawa.Yi saiti 4 don kowace kafa, maimaita 10 a kowane saiti.
Tashin hankali tubejere jere
Tushen tashin hankali a kan tuƙin jirgin ruwa na iya motsa jiki daga latissimus dorsi da ƙananan kashin baya da na tsakiya na thoracic, yana ƙarfafa ainihin tsokoki, yana taimakawa wajen ƙarfafa biceps.Fa'idar yin amfani datashin hankali tubeshine cewa zamu iya ƙirƙirar ƙungiyoyi daban-daban ta hanyar daidaita matsayi na hannaye da hannaye da tsayin gwiwar hannu yayin riƙe matsayi na jiki.Wannan motsa jiki yana daya daga cikin mafi yawan motsa jiki da muke yi kuma daya daga cikin hanyoyin da suka fi dacewa don horar da scapulae, ba da damar jiki duka ya shiga cikin motsi yayin rage nauyi.
Hanyar motsa jiki
1. Yada ƙafafunku aƙalla nisa-kwatanci dabam kuma ku taka kantashin hankali tubetare da baka na kafarka.Riƙe riƙon ko ƙasa da riƙon kuma haye bututun tashin hankali zuwa siffar X.
2. Ka karkatar da saman jikinka gaba da digiri 45.Wuya madaidaiciya, idanu ƙasa, kafaɗun annashuwa, kuma ƙasa zuwa ga alkibla daga kunnuwa (a).
3. Janye bututun tashin hankali zuwa kugu, matsar da gwiwar gwiwar baya yayin da ake mai da hankali kada a bude su waje.Rike scapulae ɗinku da ƙarfi da nutse yayin yin motsi (b).Maimaita kowane saiti sau 20 kuma yi saiti 4.
Tashin hankali tubejakin katako
Yin amfani da bututun tashin hankali don wannan motsa jiki yana ƙaruwa da juriya yayin yin shimfidawa kuma yana rage juriya lokacin dawowa zuwa wurin farawa.Za mu iya ƙara ko rage juriya ta hanyar canza matsayin ƙafafunmu.Hakanan bututun tashin hankali yana taimaka mana mu kiyaye motsin motsi cikin aminci kuma mu guji yin motsin fashewa.Thetashin hankali tubemotsa jiki na katako na iya yin aiki da tsokoki da yawa a lokaci guda.Yayin yin wannan motsa jiki, tsokoki na kafada, ciki, obliques, glutes, quads, ƙananan baya tsokoki, tsokoki na baya, hamstrings, adductors, da adductors duk suna cikin yanayin aiki.Yana da babban motsa jiki ga kowa, musamman 'yan wasa a wasanni na juyawa.
Hanyar motsa jiki
1. Ƙafafun ƙafa da nisa-hannun baya, ƙafar hagu a kan bututun tashin hankali kasa da rabin tsawon matsayi.Ɗayan ƙarshen hannun yana kan ƙasa kusa da ƙafar hagu.Hannu suna riƙe da sauran ƙarshen abin hannun (ko ƙasa da abin wuya).
2. Squat jikinka ƙasa sannan ka mika hannun da kake riƙe zuwa idon ƙafar dama (a).Lokacin da kuka tashi, ja hannun zuwa kafadar ku ta hagu don hakatashin hankali tubeya kafa layin diagonal a gaban jikin ku (b).
3. A cikin wannan motsi, ƙafafu suna riƙe har yanzu kuma za mu iya juyawa ta cikin jiki.
4. Komawa wurin farawa, sannan maimaita motsi.Yi saiti 4, maimaitawa 10 a kowane saiti, maɓalli daban-daban.
Lokacin aikawa: Maris-31-2023