Ƙarƙashin ƙuƙwalwa: mintuna 10 da suka gyara saitin farko

Sanya shi ne abin da mutane ke yawan cewa yana jin ba daidai ba gwiwoyi suna karuwa, tada diddige, ƙananan baya suna zagaye a kasa. A mafi yawan lokuta matsalar ba karfi ba ce, matsalar ita ce ka shiga cikin bar sanyi, tare da idon kafa da kwatangwalo da ba su shirya don zurfin da kake nema daga gare su ba. Abin da ke biyo baya shine aikin minti goma wanda ke gyara wannan, ba tare da amfani da kome ba sai band juriya, bango da mashaya.

Abin da motsa jiki yake yi da kuma abin da ba ya yi

Ba a kunna shi ba. Wannan gajeren tsari ne wanda ke kara yawan zafin jiki na tsoka, yana buɗewa a idon kafa da kwatangwalo, kuma yana sa gindi da ƙashin jikinka su yi aiki daga saiti na farko maimakon na uku.

Abin da ka samu a zahiri: kwanciyar hankali da zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zur Abin da ba za ka fahimta ba: 20 kg a kan mashaya, ko kuma garanti a kan rauni. Wani daki-daki da ya cancanci sani shimfidawa na tsawon dakika 60 a kowane tsoka kafin wani nauyi mai nauyi zai iya rage ƙarfi da iko na ɗan lokaci. Ka ajiye yin shimfiɗa don ƙarshen zaman ko kuma ranar hutawa.

Mataki na ɗaya: Ƙarfafawa gaba ɗaya, minti 5

Bike, treadmill ko cross-trainer a wani gudun inda za ka iya har yanzu magana a cikin cikakken sentences. Manufar ita ce gumi mai sauƙi a goshinka alamar alamar cewa zafin jiki ya tashi. Idan ka zo daga sanyi ko kuma ka zauna na awa takwas, ka ba shi minti 78 maimakon 5.

Mataki na biyu: motsi, 344 minti

Ba ka biye da iyakar sassauci a nan, kawai kewayon da squat ke bukata.

• Ƙarƙashin ƙafar ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun ƙafafun kafa 10 cm daga bango, tura gwiwa gaba bayan yatsun kafa yayin da diddige ya kasance ƙasa. Idan gwiwarka ba ta taɓa bango daga wannan nesa ba, ka san dalilin da ya sa diddigenka ke tashi. 10 maimaitawa da kafa, riƙe 2 seconds a karshen zangon.
• Kasashen Cossack 6 maimaitawa a kowane gefe, jinkirin, babu bouncing.
• Ƙarƙashin ƙuƙwalwar ƙuƙwalwa 8 maimaitawa tare da 81212 kg dumbbell ko kettlebell. Zauna a kasa na dakika 3 ka tura gwiwoyinka da gwiwoyinka.
• 90/90 masu sauyawar hip 8 a kowane gefe, zaune a ƙasa.
• Ƙaddamar da kirji a kan wani abin nadi 8 reps, daraja yin idan ka squat low-bar ko sama baya akai-akai a karkashin kaya.

Mataki na uku: kunnawa, minti 3

Ƙoƙarin nan ya kamata ya zauna a kusa da 6 daga 10. Kana son tsoka ta kunna, ba don ta gaji ba.

• Ƙungiyoyi masu tafiya a cikin rabin tsalle, band sama da gwiwoyi 10 matakai waje, 10 matakai baya, 2 harbe-harbe. Ya kamata ka ji ƙonewa a gefen kwatangwalo.
• Ƙungiyar Glute 15 maimaitawa tare da 2 na biyu matsa a saman.
• Ƙungiya mai mutuwa 8 maimaitawa a kowane gefe, ƙananan baya a ƙasa a duk lokacin.

Mataki na huɗu: saitin dumama sashin da yafi biyan kuɗi

Wannan shi ne matakin da mutane suke tsallakewa kuma wanda yake yin aiki mafi yawa. Misali ga wani wanda aikinsa ya kasance 100 kg × 5:

1. Ƙarƙashin ƙarancin (20 kg) × 10
2. 40 kg × 5 da aka ƙera
3. 60 kg × 3 da aka ƙera
4. 75 kg × 2
5. 90 kg × 1 da aka ƙera
6. 100 kg saitin aiki na farko

Ka huta na dakika 60 tsakanin saitin wuta da kuma dakika 90120120 sama da kilo 60. Dokar mai sauki ce: tsalle da kimanin 1520%20% na aikinka nauyi da kuma rage maimaitawa kamar yadda kaya ke tashi. Idan ka aiki sa ne 60 kg, uku sets isa: Ƙarƙashin ƙarancin × 10, 40 kg × 5, 50 kg × 3. Idan ka yi nauyin kilo 140, za ka bukaci a yi maka motsa jiki shida ko bakwai.

Yaya tsawon lokacin da duk wannan ke ɗauka

Daƙiƙa 11 zuwa 13. A cikin sa'a daya zaman da yake game da daya cikin biyar na lokacinku, kuma shi ya zo da baya zuwa gare ku domin na farko aiki sa yanzu kama da na uku. Idan squats ba shine motsa jiki na farko na rana ba, rage motsi zuwa minti 2 kuma tsallake motsa jiki na gaba ɗaya kun riga kun dumi amma har yanzu kuyi saiti biyu ko uku na motsa jiki.

Kuskuren da ake yawan yi

• Ƙarƙashin ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙ ƙirar ƙirar ƙirar ƙirar ƙ ƙirar ƙ ƙirar ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙirar ƙ ƙ ƙ ƙ ƙ ƙ ƙirar ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ na tsawon dakika 60 kafin a fara wasan.
• Ƙaddamarwa zuwa ga gazawar idan aikin band ya bar saitin farko na kwantar da hankalinka ya fi wuya, ka wuce gona da iri.
• Tsallake saitin dumama saboda "kilo 80 ne kawai".
• Haka zalika a kan 20 kg da 140 kg. Yawan adadin zafin jiki ya kamata ya daidaita tare da kaya.
• Minti goma sha biyar na juyawa na kumfa maimakon motsi. Yin birgima yana da kyau na dakika 30 zuwa 60 a kowane tsoka, amma shi kaɗai ba ya shirya ka ka yi kwantar da kai.

Lokacin da za ka je wurin likita

Warming-up yana gyara rigidity, ba rauni ba. Ka je wurin likita ko likitan motsa jiki idan kana da:

• Ciwo mai tsanani a gwiwa, kwatangwalo ko baya wanda ba ya raguwa bayan minti 10 na dumi, ko ya kara muni.
• Ƙungiyoyi da needles, numbness ko rauni tafiya saukar da kafa.
• Ƙarƙashin ƙwayoyin cuta, ƙuƙwalwa, ko dannawa wanda ke tare da ciwo.
• Ciwo da ke ci gaba fiye da makonni 2 ko da bayan ka yanke nauyi da girma.
• Ciwo da ke farkawa da dare ko kuma ya bayyana a lokacin hutawa.

Ba lallai ba ne ka daina yin horo gaba ɗaya yayin da kake jiran wani taro yin aiki a cikin wani wuri da babu ciwo da kuma nauyi mai sauƙi yana da kyau. Kada ka yi ƙoƙari ka shawo kan ciwo, kuma kada ka yi ƙoƙarin yin bincike a kan Intane.

Gajerun bayanai

• Minti biyar na dumama gaba daya, har sai kun samu gumi a goshinku.
• 34 minti na motsi: Ginin ƙwanƙolin ƙafa, 3 seconds dakatar da kwano squats, 90/90 hip sauya.
• Minti uku na kunnawa: tafiya mai banƙyama, gadaje na glute, kwari masu mutuwa ƙoƙari a 6/10.
• Ana saita dumama a cikin 15 20% 20% tsalle na nauyin aikinku, tare da ƙananan maimaitawa yayin da mashaya ta zama mai nauyi.
• Ana bukatar a yi shimfiɗa a ƙarshen zaman, ba kafin a fara yin aiki mai tsanani ba.