Akwai atisaye da yawa don sa abubuwanda ke cikinmu girma da kuma kada ya zama na musamman da sanduna. Idan kana son yin atisaye da cikakkiyar cikakkiyar motsi da motsi tare da kyakkyawan manufa, dumbbells na iya zama aboki mai kyau. Hanyar da ta fi dacewa don inganta kirjinmu koyaushe ita ce jaridar benci. Wannan ba yana nufin cewa baza mu iya yin sa ba tare da dumbbells kuma yana inganta haɓakar ƙwayar tsoka. Akwai nau'ikan daban-daban na darussan kirji wanda zai iya ba da ingantaccen motsa jiki don ƙirƙirar sabbin kyallen takarda.
Sabili da haka, zamu sadaukar da wannan labarin don gaya muku wanene mafi kyawun motsawar kirji tare da dumbbells don haɓaka fa'idar yawan tsoka.
Ragowar kalori
Kamar yadda koyaushe nake ambata a cikin dukkan labaran da suka danganci fa'idar samun tsoka, abu na farko da yakamata muyi la'akari dashi shine daidaita ƙarfinmu a cikin abinci. Jikinmu yana fahimtar motsawa kuma ƙarni na sabon ƙwayar tsoka yana da tsada sosai ga jiki da kuzari. Sabili da haka, ba za mu samar da sabon ƙwayar tsoka ba idan ba mu da rarar makamashi na dogon lokaci. Don samun rarar makamashi muna buƙatar cin karin adadin kuzari a rayuwarmu ta yau da kullun fiye da yadda muke cinyewa.
Kasancewa yawan cin kalori fiye da yadda ake ci an san shi da sunan rarar caloric. Abubuwan buƙatunmu na makamashi don kiyaye nauyi sun kasu kashi kashi na yawan kuɗaɗen kuzarinmu da aka kashe ban da motsa jiki wanda ba shi da alaƙa da motsa jiki. Don wannan dole ne mu ƙara motsa jiki da muke yi yayin horo na nauyi kuma idan muna yin cardio. Adadin adadin kuzari da muke samu shine cin abin da dole ne mu ci don kiyaye nauyi. Idan muna so mu sami karfin tsoka dole ne mu kara da cewa cal ta 300-500 kcal, ya danganta da manufarmu da matakinmu.
Masu wasan motsa jiki na motsa jiki na iya haɓaka adadin kalori kadan kaɗan tunda suna da rashi mai yawa. A gefe guda kuma, yayin da muke ci gaba da ƙwarewa a cikin dakin motsa jiki, dole ne mu zama masu ra'ayin mazan jiya tare da wannan rarar makamashi. A takaice, ana bukatar rarar kalori don samun damar bunkasa cigaban mu. Babu damuwa yawan motsa jiki da muke yi, cewa Idan ba mu kasance cikin rarar caloric ba, ba za mu samar da ƙwayar tsoka ba.
Ayyukan Dumbbell
Duk abin da aka faɗi game da adadin kuzari, yanzu zamu iya mai da hankali kan menene mafi kyawun atisayen kirji tare da dumbbells. Kamar yadda muka ambata a farkon labarin, kujerar benci ita ce mafi al'adar gargajiya don haɓaka haɓakarmu. Dumbbells na iya zama abokai na kwarai, musamman idan mun san yadda ake yin atisayen da kyau kuma muna da isassun kaya don ba kirji kyakkyawan motsawa.
Bari mu ga menene mafi kyawun motsawar kirji tare da dumbbells:
Dumbbell benci latsa
Muna buƙatar benci inda za mu iya ajiye su. Don kama dumbbells muna tanƙwara gwiwoyi tare da madaidaiciya baya don kar mu cutar da kanmu idan dumbbells ɗin suna da ƙima nauyi. Ba mu zauna a kan benci ba kuma muna tallafawa dumbbells a gwiwoyinmu. Tare da ƙaramin turawa muna aika dumbbells zuwa kirjinmu daga gwiwoyi yayin da muke kwance a kan benci. Dole ne mu janye abubuwan da muke amfani dasu sau ɗaya bayan mun goyi bayan takobi a benci. Ta wannan hanyar, ba wai kawai yana taimaka mana kare kafadunmu ba, har ma muna ɗaga kirji don sauƙaƙa aiki da haɓaka ɗaukar sabbin ƙwayoyin tsoka na pectoral.
Muna riƙe dumbbells tare da kamun kafa mai sauƙi kuma ɗaga dumbbells muna tabbatar da cewa har yanzu ana jan ragowar kuma ƙafafun suna kwance a ƙasa. Ka tuna cewa zuriya na mafi iko don kauce wa rauni.
Dumbbell buɗewa
Su ne buɗaɗɗiyar buɗe ido tare da dumbbells waɗanda ke ba da damar a yi amfani da yankin tsakiyar kirji kaɗan. Yawanci yana aiki akan abubuwa tare da gicciye na gargajiya. Don yin wannan dole ne mu sami banki. Muna ɗaukar dumbbells kamar yadda yake a cikin benci latsawa kuma muna kwanciya tare da gindunmu da kyau a kan benci da ƙafafunmu a ƙasa. Ta wannan hanyar, muna ba da damar baya ya sami madaidaiciyar lumbar ta halitta ba tare da ƙoƙarin rufewa ba. Ka tuna cewa don wannan nau'in motsa jiki kana buƙatar ɗaukar ƙananan ƙyallen dumbbells.
Daga wannan matsayin muna shimfiɗa hannayenmu akanmu a tsayin daka da kuma riko na tsaka tsaki. Wannan rikon yana fuskantar tafin hannu. Mun janye abin da muke so kuma, muna cire kirjinmu, muna buɗewa da kuma rage hannayenmu a kaikaice ba tare da mun miƙe su gaba ɗaya ba. Ta wannan hanyar, dole ne mu sani cewa gwiwar hannu dole ne ta kasance tana da 'yar juyi koyaushe. Don komawa sama mun shaka kuma mu koma matsayin farawa.
Ayyukan Dumbbell Chest: Kashe Latsa
Tare da wannan darasi zamu iya jaddada ƙananan ɓangaren manyan pectoralis. Kada ku rikice, tunda ƙananan ɓangaren pectoral ba su wanzu. Koyaya, akwai wasu karatun da suke da'awar cewa lalatattun labaran suna ba da kyakkyawar motsawa zuwa ɓangaren ciki. Yana iya zama sakamakon gudu kamar wannan mun kasance mafi farawa. Zamu buƙaci benci wanda zai iya karkata kuma yana da tallafi da goyan baya ga ƙafafu. Godiya ga wannan, zamu iya kwanciya tare da kafafunmu masu tallafi da kai a yankin mafi ƙasƙanci. Tare da wannan ba mu da haɗarin zamewa.
Muna daukar dumbbells tare da kamun kafa a tsayin kirjinmu kuma hannaye sun miƙa ba tare da kulle guiwar hannu gaba ɗaya ba. Aikin motsa jiki yayi kama da na dumbbell press na al'ada. Fa'idar wannan nau'ikan atisayen kirji tare da dumbbells a saman bargon wannan shine cewa muna haɓaka yawan motsi, saboda haka muna motsa ƙwayoyin tsoka da yawa. Wasu karatuttukan suna nuna cewa wannan nau'in motsa jiki an nuna shi sosai idan manufar mu ta zama kyakkyawa. Kodayake nasarorin da aka samu a cikin tsoka sun yi kama sosai kuma har ma sun fi girma a cikin atisayen barbell, tunda za a iya sarrafa kilo da yawa.
Ina fatan cewa tare da wannan bayanin zaku iya koyo game da mafi kyawun motsawar kirji tare da dumbbells.