Lokacin da suna ya fara buga wasan motsa jiki, abu na farko da yake son yi shine samun karfin jiki, sai dai idan ya rasa mai da yawa. Pectoralis shine tsokar da ke karɓar kulawa sosai a cikin hanyar gama gari ga maza. Kuma kirji shine tsoka mafi daukar hankali ga mutane dayawa. Akwai daban-daban darussan kirji hakan na iya sa ya girma sosai a cikin hawan jini da ƙarfi.
Saboda haka, zamu sadaukar da wannan labarin don gaya muku waɗanne ne mafi kyawun motsawar kirji da kuma yadda ya kamata a yi su.
Abinci don gina ƙwayar tsoka
Abu na farko da dole ne muyi la'akari da shi a cikin irin wannan yanayin shine abinci. Sai dai idan mun kasance sababbi kuma ba mu da ƙwarewar horo sosai, ba za mu sami ƙarfin tsoka a kan yawan rarar kalori ba. Ragowar caloric yana nufin dole ne ku ci yawancin adadin kuzari fiye da waɗanda kuke ciyarwa a cikin yau. Ta wannan hanyar, zaku iya kaɗan kaɗan.
Abu mai mahimmanci a cikin abincin ragi na adadin kuzari shine kar a wuce gona da iri da aka ce. Wato, lokacin da muke cin karin adadin kuzari fiye da yadda muke kashewa, zamu sami mai jiki. Samun ƙarfin tsoka kawai wani abu ne wanda ba zai faru ba. Sabili da haka, dole ne ku nemi yawancin adadin kuzari masu kyau don taimaka muku don samun nauyi yayin rage riba a cikin kitse mai yawa.
Don haɓaka adadin kuzari a cikin abincin, dole ne mu sami marmarin abinci mai ƙwanƙwasa mai gina jiki. Zamu iya cika adadin kuzari kamar hatsi, burodi, shinkafa, taliya, da sauransu.
Ayyukan kirji
Kamar yadda muka ambata a farkon labarin, pectoral shine tsoka mafi jan hankali ga maza da yawa. Yana da kyau a ga duk maza suna horar da kirji a ranar Litinin a cikin dakin motsa jiki. Bari mu ga menene ayyukan kirji da yawa waɗanda suke wanzu kuma waɗanne ne mafi kyau don haɓaka ƙarfin tsoka da ƙarfi.
Latsa benci
Matsakaicin benci shine aikin motsa jiki na yau da kullun. Motsa jiki ne zai samarda mafi girman nauyin tsoka da kuma musanyar karfi. Motsa jiki ce ta fannoni daban-daban wanda bawai kawai zamuyi aiki da kirji bane, amma zamu shiga wasu kungiyoyin tsoka kamar su deltoid na baya da kuma triceps. Ta wannan hanyar, zamu sami ƙarfi daga hauhawar jini a cikin waɗannan ƙungiyoyin tsoka da kyau.
Don aiwatar da madaidaiciyar benci akwai fannoni da yawa da za a yi la'akari da su. Abu mafi mahimmanci shine matsayi. Matsayi mai kyau zai taimaka mana don samar da mafi yawan sauyawar makamashi don ɗaga nauyi. Kada mu kwanta a kan benci mu sanya ƙafafun a baya gwargwadon yadda tafin ƙafa ya sami cikakken goyon baya a ƙasa. Arkin lumbar zai taimaka mana canja wurin ƙarin makamashi da daidaita matsayin.
Yakamata a sake juzufin sikeli a kowane lokaci don inganta keɓe yanayin a kowane lokaci.
Mahimmin maki a cikin wannan darasi:
- Bude hannayen ya zama ya fi dan fadin kafadu kadan.
- Dole hancin ya kasance tare da sandar don kada ya buga bugun.
- Da yi tafiyar kafa. Wannan ya ƙunshi turawa tare da tafin ƙafafuwa zuwa ƙasa don canja wurin ƙarin makamashi.
- Abubuwan hulɗa da benci sune masu zuwa: gluteus, scapulae da kai.
- Dole gindi da ciki su ci gaba da kasancewa cikin kwangila a kowane lokaci.
Tare da waɗannan maɓallan, zamu iya ɗaukar ƙarin sumba a kan matattarar benci da haɓaka nasarorin tsoka.
Karkata latsa
Bambancin buga jaridar benci ne wanda yake sanya fifikon ƙididdigar ƙididdigar lokacin da aka tambaye mu dalilin da yasa kuke amfani da lalatattun latsa a matsayin abin da ya dace da jaridar benci na gargajiya, mun amsa cewa dole ne mu bunkasa fannoni daban-daban kamar yadda ya kamata. Don yin wannan, kuna buƙatar kai farmaki ga tsoka daga kowane kusurwa. Dukkanin lalatattun 'yan jaridu da' yan jaridu masu raguwa suna taimakawa ƙirƙirar pecs mai ƙarfi yayin da tsoka ke auka daga kusurwa daban-daban.
An rarraba tsokokin pectoral zuwa manyan pectoralis da layin clavicle. Babu ƙaramin fati kamar yadda mutane da yawa suke tunani. Gaskiya ne cewa akwai wasu motsa jiki waɗanda zasu taimaka motsa ƙwayoyin ɓangaren ƙananan ɓangaren kuma amma yana da ma'ana idan aka faɗi motsa jiki a hanya ɗaya da zaren.
Za'a iya horar da layin da ya dace da madaidaiciyar benci. Kawai ƙara fewan faya-fayan diski a ƙasan don ƙirƙirar karkata. Ka tuna cewa yayin da kake karkatar da bencin, haka tashin hankalin zai iya ɗauka a kafaɗunka. Dole ne ku yi hankali tare da matakin karkatar da wannan aikin.
Darussan kirji: giciyewa
Mararrawar motsa jiki yana ɗaya daga cikin ayyukan da ake buƙata daga duk waɗanda ke neman ƙarfi mai ƙarfi. Dukkanin horo tare da makasudin kwalliya yakamata su nemi karin kayan kwalliya don sanya su kyawawa. Za'a iya inganta ɓangaren tsakiyar manyan pectoralis da clavicular layin tare da ƙetare layuka. Atisaye ne wanda yake kokarin jaddada wadannan bangarorin.
Don yin wannan, dole ne mu ɗauki juzu'i a wuri mafi girma kuma mu tsaya a tsakiyar ɓangaren hasumiyar juji. Abu na gaba, zamu dauki wani mataki gaba kuma mu tuna abubuwa biyu da ke kallon tsakiyar kirjinmu. Don samun haɓakar kunnawa na pectoralis, yana da kyau a riƙe ƙoƙari a ciki Yanayin isometric na akalla dakika daya. Lokacin dawowa zuwa matsayin farawa ya zama mai jinkiri da sarrafawa. Mun tuna cewa maimaitawar dole ne ya zama cikakke kuma ba kawai yana da mahimmanci turawa ba, amma har da riƙe kayan.
Kamar yadda kake gani, akwai ayyukan motsa jiki da dama waɗanda suke da mahimmanci don gina ƙwayar tsoka. Ba lallai ba ne a bambanta da yawa a cikin motsa jiki, amma ya fi dacewa don amfani da ɗayansu kuma ci gaba a kan lokaci.
Ina fatan cewa tare da wannan bayanin zaku iya koyo game da ayyukan kirji da halayensu.