Ƙarƙashin ruwa: Yadda Za a Yi Magana da Mutane da Yawa da Kuma Waɗanda Suka Yi Kuskuren

Dips na daya daga cikin 'yan motsa jiki na jiki wanda ke ɗaukar nauyin kirji, triceps da kuma gaba a cikin tsari guda. Matsalar ita ce yawancin mutane suna sauka da sauri kuma suna zurfi, kuma maimakon ci gaba suna samun ciwon fuska wanda ke ci gaba har tsawon makonni. Ga dabarun da ke ci gaba, kurakuran da ke ci gaba da maimaitawa, da kuma karanta gaskiya game da wanda ya kamata ya yi su.

Abin da dips zahiri load

A dip ne a tsaye latsa saukar: Ƙafafun hannu suna lankwasawa da kuma daidaitawa yayin da hannun sama ke tafiya a bayan layin jiki. Babban masu aiki sune ƙananan ɓangaren babban kirji, triceps (musamman ma dogon kai) da gaba deltoid. Bugu da ƙari, jikinka da kafafunka suna aiki a lokaci guda don kiyaye ka a tsakanin sanduna, wanda shine dalilin da ya sa sa takwas ya fi nauyi fiye da yadda ake kira.

Wani daki-daki da mutane ke raina: a cikin cikakken nutsewa kana dauke da ainihin nauyin jikinka. A 85 kg, wannan kusan 80 kg ne a kowace maimaitawa. Ga wani da yake yin tsalle mai nauyin kilogiram 40 a kan gangara, wannan babban tsalle ne, kuma wannan tsalle ne inda yawancin matsaloli ke farawa.

Saitin: sanduna, riƙewa, shigarwa

• Girman madauri: Girman kafada da 5 zuwa 10 cm. Ga mafi yawan manya wannan shine 50-60 cm. Yaduwa da yawa yana tilasta kafaɗun cikin matsayi mara kyau, kunkuntar kunkuntar.
• Ƙarƙashin: tsaka tsaki (hannun hannu suna fuskantar juna), babban yatsa a kusa da mashaya, wuyan hannu a tsaye kuma a layi tare da hannun hannu.
• Shigarwa: Kada ku yi tsalle kuma kada ku fada cikin matsayi na ƙasa. Tashi, kulle gwiwoyi, daidaitawa na 1-2 seconds, sa'an nan kuma fara sauka.
• Ƙafafun kafa: gwiwoyi dan kadan lankwasa da kuma kawai a gaban ku, ko kuma a gicciye. Idan suka yi rawar jiki, za ka rasa iko.

Mataki-mataki na fasaha

1. Ka miƙe gwiwoyinka, ka ja kafafunka ƙasa kuma ka haɗa su, ka buɗe kirjinka. Ba za a iya yin amfani da kafafunsu ba.
2. Ka karkata gawar gaba da digiri 15-30 idan kana nufin kirji; zauna kusa da tsaye idan kana nufin triceps.
3. Ƙananan karkashin iko ga Sa'o'i biyu, cinyun tafiya baya da kuma dan kadan fitar, ba flarming fadi fiye da game da 45 digiri daga jiki.
4. Dakatar da lokacin da hannun sama ya kai daidai da bene ko kuma a ƙasa, wanda kusan kusurwar 90 ne. Wannan shi ne zurfinka, ba zurfi ba.
5. Latsa baya sama game da 1 na biyu, tuki da sanduna saukar da baya, har da cinya ne kusan kulle.
6. Inhale a saman, exhale ta hanyar rabin na biyu na latsa. Kada ka riƙe numfashinka a ko'ina cikin saitin.

Wani aiki na aiki ga wanda ya riga ya mallaki motsi: 3-4 sets na 6-12 maimaitawa, hutawa 2-3 minti, sau biyu a mako tare da akalla sa'o'i 48 tsakanin zaman.

Ƙarfin kirji ko ƙuƙwalwar ƙuƙwalwa: bambance-bambancen biyu

Haka aikin yake, amma an nanata shi sau biyu. Ga wannan kirji, jingina gaba, bari elbows drift dan kadan fitar da tafi layi daya. Ga wannan ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙ, ci gaba da jiki a tsaye, elbows boye, da kuma dakatar da kadan a kusa da digiri 100 na lankwasawa lankwasawa. Kada ka canja salon a tsakiyar saiti; wannan ita ce hanya mafi sauri ta rasa matsayi a ƙasa.

Kuskure guda biyar da suke maimaitawa

1. Ƙungiyar da ke kula da ayyukan 'yan'uwa. Yana zurfafawa sosai.

Saukowa ƙasa da layi ɗaya yana da ban sha'awa, amma yana motsa shugaban humerus gaba kuma yana ɗaukar gaban haɗin gwiwa. Idan ka ji ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon

2. Ka yi tunani a kan wannan. Faduwa maimakon saukarwa

Saukewa kyauta da aka bi ta hanyar tsalle a kasa shine mafi munin yiwuwar haɗari ga motsawa. Ka ƙidaya daƙiƙa biyu, a zahiri.

3. Ka yi la'akari da abin da ke ciki. Kafin ka ji, ka yi amfani da hannunka.

Idan kafafun kafafun suka hau sama, wuyan zai yi gajarta kuma haɗin zai yi aiki a wuri marar kyau. Ka ja kafafunka a gaban kowane wakili.

4. Ka yi la'akari da abin da ke ciki. Ana yin saɓo da kafafu

Tashi yana taimaka maka ka fita daga kasa, amma yana nufin ka rasa ƙarfi kafin maimaitawa na ƙarshe. Ka rage maimaitawa uku maimakon haka.

5. Ka yi tunani. Ƙara nauyi da sauri

Ƙara kaya kawai da zarar ka buga 3 sets na 12 tsabta reps ba tare da swing, kuma ƙara shi a 2.5 kg matakai.

Yadda za ka samu sunan farko mai tsabta

Idan ba za ka iya yin ɗaya ba tukuna, kada ka yi rabin maimaitawa. Ka gudanar da wannan don makonni 4-6:

• Ƙarƙashin: samu zuwa saman matsayi da kuma saukar da 5 seconds. Sa'o'i uku ko uku na maimaitawa, sau biyu a mako.
• Matsayin saman yana riƙe: Saiti uku na 20-30 seconds, kafadu a ƙasa, kwandon jirgi.
• Masu taimakawa tare da wani band ko ƙafa a kan benci, 3 sets na 8-10.
• Ci gaba da gina benci da kuma jingina a gefe; 20 tsabta a jere jingina alama ce mai kyau da kake shirye.

Wanda ya dace da su, kuma wanda ya kamata ya tsallake su

Suna dace da kai idan ba ka da matsalolin kafada, za ka iya kulle gwiwoyinka ba tare da ciwo ba, kuma kana da tushe mai mahimmanci. Suna da kyau sosai idan ba ka da wurin motsa jiki, domin yana da sauƙi a samu sanduna masu kama da juna.

Ka tsallake su, kuma ka maye gurbin su da matsawa da kuma ƙarawa da triceps, idan kana da cutar da aka gano, rashin daidaituwa a kafada, tsohuwar rauni na ƙuƙwalwa, ko kuma idan ciwon kafada na gaba ya bayyana a farkon maimaitawa. Ciwon da ke bayyana a tsakiyar sa kuma har ila yana nan washegari ba ciwon tsoka ba ne, alama ce.

Lokacin da za ka je wurin likita

Nemi likita ko likitan kwantar da hankali idan kuna da ciwo mai tsanani a gaban kafaɗun da ke wuce kwanaki 7-10, idan ba za ku iya ɗaga hannu ba tare da ciwo ba, idan akwai dannawa tare da rauni, ko kuma idan kun sami numbness da ƙuƙwalwa a hannun. Za a kuma bincika ciwon da ke tsakiyar kirji da ke daɗa muni idan aka matsa masa, domin yana iya zama ƙonewar ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙwanƙwanƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwan ƙwanƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwanƙ. Idan ciwon kirji ya bayyana tare da aiki kuma ba shi da alaƙa da motsi da kansa, dakatar da horo kuma nemi bincike na gaggawa.

Gajerun bayanai

• zurfin: sama da hannu daidai da bene, kimanin digiri 90 a gwiwar hannu, ba zurfi ba.
• Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa Na biyu a ƙasa, na biyu a sama, babu kafafu.
• Sashin: 3-4 sets na 6-12 maimaitawa, 2-3 minti hutawa, sau biyu a mako.
• Ƙarƙashin gaba na digiri 15-30 yana nufin kirji; madaidaiciyar jiki tana nufin triceps.
• Ƙara nauyi kawai bayan 3x12 tsabta reps, a 2.5 kg increment.