Ƙarƙashin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin Wanne ne mafi alhẽri ga mai farawa?
Abubuwan da ke da kyau da kuma rashin amfani da kowannensu, lokacin da na'ura ta yi aiki mafi kyau, da kuma yadda mai farawa ya kamata ya hada su a cikin shekaru uku na farko.
Wannan muhawara ce marar iyaka inda duka bangarorin biyu suke da gaskiya, kawai game da yanayi daban-daban. Amsar ta takaice: inji don koyo da kuma karin girma, free nauyi ga tushe da kuma dogon lokaci ci gaba.
Abin da inji yi mafi alhẽri
- Sun fi aminci su kaɗai. Babu mashaya da za ta kama ka.
- Yana da sauƙi a koya su. An gyara hanyar don haka za ka iya mai da hankali ga tashin hankali na tsoka.
- Ƙananan gajiya na kwandon. Za ka iya yin ƙarin saiti don kafafu kafin ƙananan baya ya ba da.
- Ƙarin keɓewa na tsoka daya useful amfani a lokacin da aiki a kusa da rauni ko rauni.
Abin da nauyin kyauta ya fi kyau
- Suna koya wa dukan jikinmu yin aiki tare stabilizers, kwando, ma'auni.
- Sun canja zuwa rayuwa da kuma wasanni (daukewa, ɗauka, turawa).
- Kusan ci gaba mara iyaka zaka iya ƙara 1.25 kg.
- Ƙarin iri-iri daga wannan kayan aiki (daya bar yana yin darussan goma).
Abin da ke ainihin labari ne
- "Injinan suna cutar da gidajen abinci". Ba su da kyau waɗanda ba su da kyau ba ne. Saita wurin zama don haka da na'ura axis aligns tare da hadin gwiwa da cewa motsa.
- "Injinan ba sa gina tsoka na gaske". Suna da shi. Ga hypertrophy bambanci ne kadan lokacin da girma ya dace.
- "Masu nauyi masu nauyi suna da haɗari ga masu farawa". Ba haka ba idan ka fara da mashaya da babu kome kuma ka ƙara a hankali.
Yadda za a hada su a matsayin mai farawa
Makonni 8 zuwa 12 na farko: kusan 50% na inji, 50% free nauyi.
- Kyauta: Ƙarƙashin kwalba, dumbbell Romanian deadlift, dumbbell bench press, jere mai hannu ɗaya.
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙar: Ƙarƙashin kafa, ƙuƙwalwar kirji, lat ja, layi na igiya, ƙuƙwalwar ƙuƙwalwa.
Bayan haka, yayin da fasaha ta inganta, canza manyan ɗagawa zuwa nauyi kyauta kuma yi amfani da na'urori don ƙarin saiti a ƙarshen zaman (lokacin da jikinka ya gaji amma tsoka har yanzu tana da aiki).
Lokacin da inji ke da fa'ida
- Ina horarwa ni kaɗai da dare ba tare da kowa a kusa ba.
- Raunin kafada ko baya na'urar tana ba ka damar horar da sauran jikinka cikin aminci.
- Saitin karshe na motsa jiki, lokacin da daidaituwa ta kasa kafin tsoka ta yi.
- Tsofaffi masu farawa ko sake farfadowa hanyar da aka sarrafa tana ƙara amincewa.
Gajerun bayanai
- Ba ko-ko amfani da duka biyu.
- Ƙungiyoyi masu yawa: aminci, koyo, ƙarin girma.
- Ƙananan nauyin nauyi: tushe, canja wurin rayuwa ta ainihi, ci gaba mara iyaka.
- Saita na'urar kafin saitin farko 20 seconds ceton your gidajen abinci.
Bayani na gaba ɗaya, ba shawara ta likita ba. Idan kana da wata cuta ko kuma ciwo, ka tuntuɓi likitanka kafin ka canja salon motsa jiki.
