Ƙungiyar Seal: Abin da Yake Yi, Yadda Za a Yi Shi, da Kuma Waɗanda Yake Amfanar Su

Hanyar hatimi shine bambancin motsa jiki inda kake kwance a kan benci mai tasowa yayin da mashaya ko dumbbells ke rataye a ƙarƙashinka. Domin jikinka yana da ƙarfi kuma yana da ƙarfi, kwatangwalo, kafafu da ƙananan baya ba su da motsi gaba ɗaya. Abin da ya rage shi ne aikin baya mai tsabta, wanda shine dalilin da ya sa ake yin shi kuma dalilin da ya sa wasu mutane ba sa bukatar shi.

Abin da ke sa jerin hatsi ya bambanta

A cikin layi na yau da kullum ka riƙe jikinka a cikin iska. Masu tayar da kashin baya, hamstrings da kuma ƙarfin jiki suna cinye babban rabo na makamashi, kuma da zarar kun gaji, jikinku ya fara tashi ya jefa nauyi sama. A cikin jerin hatimi, benci yana yin wannan aikin a gare ku.

Sakamakon da za a samu a aikace ya tabbata:

• Ba za ka iya yin yaudara da harshen Turanci ba, don haka nauyin da ka ɗaga shi ne ainihin nauyin da kake jan baya.
• Ƙashin baya zai ci gaba da kasancewa da kyau, saboda haka, motsa jiki ba zai hana ka samun sauƙi daga motsa jiki da kuma yin kwantar da kai a mako ɗaya ba.
• Za ka iya yin horo kusa da kasawa, a maimaitawa 1 zuwa 2 a cikin ajiya, ba tare da damuwa cewa fasaha za ta karya a cikin kashin baya ba.
• Yanayin motsi ya fi tsayi fiye da benci mai karkata saboda hannayen suna rataye kai tsaye kuma gwiwoyin kafa suna shimfiɗa wani 2 zuwa 3 cm a ƙasa.

Yana kaiwa ga yatsunsu, tsakiyar da ƙananan tarkuna, rhomboids, teres mai girma da kuma bayan delts. Daidai cakuda canji tare da riƙewa da kuma bar hanya, wanda aka rufe a kasa.

Saitin: Tsawon shine duk matsalar

Farantin kilogiram 20 yana da 45 cm a fadin, don haka radius yana da 22.5 cm. Matsayi na yau da kullum yana zaune kimanin 45 cm daga bene, kuma da zarar ka kwanta a kan shi hannunka yana rataye 5 zuwa 10 cm sama da ƙasa. Ba za a iya amfani da mashaya ba. Saboda haka benci yana da ya tafi sama a kan tubalan, matakai ko low kwalaye har saman surface zaune 65 zuwa 75 cm daga beneKa yi tunani . Ka duba shi da tef ko sanda kafin ka kwanta.

Ka yi abubuwa biyu kafin ka fara aiki. Da farko, gwada dukan tarin da wani komai 20 kg mashaya da kuma gangan motsa gefe zuwa gefe don ganin idan dandali rocks. Na biyu, ka tabbata cewa kai ba ya rataye a gefen benci, domin wuyan da aka yi a kan 'yan daruruwan sau a shekara ya zama matsala. Ka sa goshinka a kan matashin kai ko kuma ka yi amfani da tawul da aka ninka.

Idan ba ku da hanyar da za ku iya tayar da benci, kada ku yi ba zato ba tsammani. Wani layi na 30 zuwa 45 digiri da ke tallafawa kirji yana rufe ƙasa ɗaya tare da ɗan gajeren nisa.

Mataki-mataki na fasaha

1. Ka kwanta da fuskarka a ƙasa tare da sternum a tsakiyar benci, kwatangwalo a kan matashin kai, kafafu suna matsawa gefuna ko yatsun kafa suna kwance a ƙasa ba tare da turawa ba.
2. Yi amfani da hannayen hannu game da fadin kafadu da kuma hannu daya don tsakiyar baya da kuma baya. Don ƙarin lat hannu, amfani da tsaka tsaki ko kafada-fadi riƙe.
3. Ka bar hannayenka su rataye kuma ka bar kafafunka su yi nisa. Wannan shi ne matsayin farawa, ba rabin rataye ba.
4. Ka fara da janye gwiwoyinka, sannan ka tanƙwara gwiwoyinka. Tsarin yana da mahimmanci, in ba haka ba biceps suna karɓar.
5. Ka ja sandar zuwa ga ƙananan kirjinka ko sama na ciki, zuwa benci idan nesa ta ba da izini.
6. Ka riƙe saman na dakika 1 ba tare da barin kirjinka ya cire daga pad ba.
7. Saukewa a karkashin iko na 2 zuwa 3 seconds har zuwa cikakkiyar ratayewa, kuma kada ku tashi daga kasa.

Idan kirjinka ya tashi daga benci, wannan ba salon da aka zaɓa ba ne, wannan nauyi ne mai yawa. Ka rage nauyin kilo 5 zuwa 10.

Kuskuren da ake yawan yi

• Fitar da jiki daga benci, mafi yawan abin da ya faru.
• Yanke iyakar gajeren don haka makamai ba su kai ga cikakken ratayewa 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 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 saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa
• Ja da biceps, musamman a kan kunkuntar riƙewa. Babban yatsa a kan mashaya da tunani game da gwiwoyi yawanci yana gyara shi.

Saitin, maimaitawa da ci gaba

Domin size da baya kauri, gudu 3 zuwa 4 sets na 8 zuwa 12 maimaitawa a 1 zuwa 2 maimaitawa a cikin ajiya, hutawa 90 zuwa 150 seconds. Idan motsa jiki na ƙarshe ne na zaman, saiti uku na 12 zuwa 15 suna aiki da kyau.

Ƙaddamar da kaya: Layin hatimi yawanci kashi 60 zuwa 75 ne daga abin da kuke amfani da shi a kan layi mai lankwasawa, saboda babu gudummawar jiki. Idan ka yi jirgi mai nauyin kilo 70 na tsawon 10, ka fara daga 40 zuwa 45 kg kuma ka daidaita daga can.

Yadda ake ci gaba: ƙara 2.5 kg kawai da zarar ka isa saman kewayon maimaitawa a kowane saiti, a cikin zaman biyu a jere. Tsakanin waɗannan tsalle-tsalle, ƙara maimaitawa ɗaya a kowane saiti a mako. Jimlar mako-mako na 10 zuwa 20 na baya yana da kyau, kuma jerin hatimi ya kamata ya kasance 3 zuwa 6 daga cikinsu, ya bazu a kan 1 ko 2 zaman.

Ga wanda yake biya, kuma ga wanda ba ya biya

Yana biya idan ƙananan baya ya ƙuntata ku a kan layi masu lankwasawa, idan kun riga kun yi nauyi da kuma squats kuma ba ku so ku kara haraji da masu kafawa ba, idan kun kama kanku kuna yaudara tare da motsi, ko kuma idan kuna dawowa bayan hutu na fiye da makonni 6 kuma kuna son hanyar lafiya don dawowa cikin girma.

Ba zai amfane ka ba idan kana yin wasanni da ke bukatar ka riƙe jikinka a lokacin da kake shan kaya, ko kuma idan ba ka da wurin motsa jiki mai kyau ko kuma idan kana yin motsa jiki a lokacin da kake bukatar ka yi aiki da yawa.

Lokacin da za ka je wurin likita

Kwanciya da fuska ƙasa yana sa kirjin ya yi kauri kuma yana sa numfashi ya yi wuya, kuma a wasu mutane hawan jini yana ƙaruwa sosai. Nemi likita idan kun sami maƙarƙashiya, tashin zuciya ko hangen nesa a lokacin ko nan da nan bayan saiti, idan an gano muku hawan jini ko ciwon zuciya kuma kuna shirin yin saiti mai nauyi a wannan matsayin, idan kun ji ƙaiƙayi, rauni a hannu ko ciwo yana haskakawa a cikin hannu, ko kuma idan ciwon kafada ya wuce makonni 2 ko ya farka da dare.

Gajerun bayanai

• Tsararren hatimi yana ɗaure jikinka zuwa benci kuma yana kawar da motsi, don haka baya yana yin aiki mai tsabta yayin da ƙananan baya ya kasance sabo.
• Dole ne benci ya zauna 65 zuwa 75 cm daga bene, tun da 20 kg farantin yana da radius na 22.5 cm. Gwada kwanciyar hankali tare da mashaya mai tsabta da farko.
• Kafin kafafun kafa, sannan gwiwoyi, na biyu a saman, na biyu zuwa uku a ƙasa, kirji ba ya barin pad.
• Sa'a uku zuwa hudu na maimaitawa 8 zuwa 12, 90 zuwa 150 seconds hutawa, farawa a kusa da kashi 60 zuwa 75 cikin dari na nauyin ku na lankwasawa.
• Mafi amfani ga mutanen da ke da ƙananan baya da kuma masu cin amana, mafi amfani ga duk wanda ba shi da tsaro.