Dumbbell motsa jiki

motsa jiki

Idan muka je gidan motsa jiki muna horo a gida dole ne mu yi amfani da dumbbells don mu sami damar yin cikakken motsa jiki. Horar da irin wannan yana ba mu wasu fa'idodi kamar bambancin aiki. Kuma akwai da yawa motsa jiki Hakanan suna zama mai kyau daga ra'ayi na tattalin arziki. Siyan dumbbells don horarwa a gida bashi da arha. Akwai fa'idodi daban-daban don kafa tsarin motsa jiki na dumbbell kowane mako.

A cikin wannan labarin za mu gaya muku duk abin da kuke buƙatar sani game da motsa jiki da yadda za a rarraba su a cikin al'ada.

Fa'idodi na aikin dumbbell

dumbbells

Ka tuna cewa dumbbells suna ba da babban daidaitawa idan aka kwatanta da horo tare da sandunan Olympics ko injuna. Idan muna gida, ba za mu sami sarari ko kuɗin da za mu sayi irin wannan injin ba. Ofaya daga cikin mahimman batutuwan motsa jiki shine taimaka inganta haɓakar tsoka. Wannan yana da mahimmanci ga yawancin mutane. Tsokoki waɗanda suke girma da sauri fiye da wasu kuma dole ne a horas dasu kai tsaye don biyan wannan ci gaban da bai dace ba. Ta wannan hanyar, yana ba da damar daidaita daidaitattun jiki, waɗanda mahimman fannoni ne na kyan gani na jiki.

Wani fa'ida mai ban sha'awa da za'a iya fitarwa daga aikin dumbbell shine yana ba mu damar faɗaɗa da haɓaka kewayon motsi. Dogaro da nau'in motsa jiki da muke yi, girmamawar da muke son bawa ƙungiyar tsoka da aka nuna na iya samun ƙarfin kunna tsoka. Akwai wasu karatuttukan da ke tabbatar da wannan motsa jiki, dandazon benci a gaban sabon dumbbell akwai aiki mafi girma na manyan pectoralis lokacin da aka gudanar da aikin tare da dumbbells. Wannan saboda yanayin kewayon ya fi girma kuma tsokoki suna aiki kai tsaye don rama ƙoƙarin.

Lokacin da muke yin atisayen tare da dumbbells muna buƙatar haɓaka murdede mafi girma don samun damar ɗaukar igiyoyin. Lokacin da muke amfani da dumbbells muna ba da babbar mahimmanci ga ƙungiyar tsoka kuma, sabili da haka, mafi yawan ɗaukar ƙwayoyin tsoka waɗanda ke fassara zuwa mafi girman matakin hauhawar jini.

Sauran fa'idodi da aikin dumbbell zai iya samu shine cewa sun fi amfani. Dumbbells kayan aiki ne waɗanda basa ɗaukar sarari da yawa kuma suna iya ɗaukar duka a cikin buɗaɗɗun da wuraren rufe. Hakanan zai iya ba mu tsaro mafi girma idan muka kwatanta shi da sanduna. Dumbbells suna ɗaukar baya ƙasa da sanduna.

Fannoni na asali

ci gaba a cikin motsa jiki

Ofaya daga cikin mahimman batutuwan horo gabaɗaya shine mutane da yawa suna zuwa gazawar tsoka. A wannan yanayin, idan muka yi atisaye tare da dumbbells kuma muka kai ga gazawar tsoka ko kuma rashin daidaito, zai fi kyau a jefa dumbbells fiye da barbell. Wannan yana taimaka mana iya iya yin horo tare da cikakken yanci ba tare da buƙatar su kasance kusa da mu ba wanda zai iya taimaka mana idan gazawa.

Babban ɓangare na darussan haɗin gwiwa da yawa yana buƙatar ainihinmu don daidaitawa kuma yana da mahimmin mahimmanci ga wasan motsa jiki. Kuna iya yin motsi daban-daban tare da dumbbells da dukkan ƙungiyoyin tsoka.

Tsara motsa jiki na motsa jiki

fa'idodi na aikin dumbbell

Za mu ga yadda aka tsara shirin horo don kafa jerin atisaye wanda zai taimaka mana samun karfin tsoka tare da nau'ikan motsi daban-daban. Idan muka sami gwani wanda zai bamu shawara kuma ya tantance manufofinmu, zamu ga cewa za'a iya tsara tsarin horo mai sauki. Kwararren shine ke kula da tantance wanene mafi kyawun zaɓi yayin sanya lokutan zaman mu.

Batu na farko da dole ne mu tantance shi ne zai zama haƙiƙa. Wani takamaiman shiri na mutum daya bazai zama cikakke ga wasu ba. Wato, dole ne mu keɓance ayyukan motsa jiki koda kuwa anyi shi ne tare da motsa jiki. Dogaro da manufar da muke da ita, dole ne mu kafa mahimman ginshiƙai na horo kamar ƙarfi, ƙarfi da mita. Wadannan su ne ainihin ka'idojin horo kuma ya kamata a yi amfani da shi ga kowane irin abu na yau da kullun.

Bayan haka, za mu gudanar da zaɓin atisaye ga waɗancan rukunin tsoka waɗanda muke son horarwa daga waɗancan hanyoyin motsi waɗanda muke jin daɗinsu da su kuma za mu iya ɗaukar ƙwayoyin tsoka da kyau. Muna farawa daga waɗancan darussan waɗanda ke ba mu ƙwarewa mafi kyau. Idan muka yi atisaye tare da dumbbells za mu iya yin atisayen haɗin gwiwa da yawa. Ana iya raba wannan zuwa motsa jiki don duka na sama da ƙananan jiki.

Dabara a cikin atisayen muhimmiyar rawa ce yayin horo, har ma sama da ka'idojin horo. Ba shi da amfani don kafa cikakken ƙarar horo, ƙarfi da mita idan bamu sani ba ko kuma aiwatar da dabarun sosai a cikin atisayen.

Horarwa don samun karfin tsoka

Ofaya daga cikin abubuwan da aka fi so bayan hari shine hauhawar jini. Koyaya, ba lallai bane kuyi la'akari da yanayin horo, amma abincin. Don samun ƙarfin tsoka dole ne mu kasance cikin rarar caloric a cikin abinci a ci gaba cikin lokaci. Shine wanda yake kara mana nauyi yayin da muke samun karfin tsoka da wani kiba. Programsan shirye-shiryen horo kaɗan ne ke kafa abubuwan jeri ko maimaitawa da suke ciki, ko menene matsakaicin adadin ƙarfin horo wanda ya zama dole don fara inganta haɓakawar mu.

Wasu daga cikin jagororin asali don bi:

  • Yawan maimaitawa: dole ne mu sanya kanmu cikin kewayon maimaitawa wanda ke tsakanin 6-20. Ka tuna cewa a cikin kowane jeri dole ne a yanzu ka isa kusa da gazawar tsoka.
  • Girman horo: keɓaɓɓe. Koyaya, ƙari ko scienceasa da kimiyya yana nuna matsakaici tsakanin 10-20 aaa jerin ƙungiyar tsoka a kowane mako.
  • Mita: yana da alaƙa da adadin lokutan ƙungiyar tsoka. Yanayin biyu shine mafi kyawun don rarraba ƙimar horo da sarrafa gajiya.

Ina fatan cewa tare da wannan bayanin zaku iya koyo game da motsa jiki na dumbbell da duk fa'idodinsa.


Abubuwan da ke cikin labarin suna bin ka'idodinmu na ka'idojin edita. Don yin rahoton kuskure danna a nan.

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