Lokacin yin aiki, ya kamata mu ƙara ƙarfin horo kuma mu mai da hankali kan ci gaban kowane ƙungiyar tsoka a cikin jiki don gina adadi mai kyau.

Kyakkyawan adadi ba za a iya raba shi da sassaka na horar da ƙarfin ba, musamman ma horar da tsokoki na baya, tsokoki na kirji, cinyoyi da sauran manyan kungiyoyin tsoka suna da mahimmanci. Ci gaban manyan ƙungiyoyin tsoka na iya haɓaka haɓakar ƙananan ƙwayoyin tsoka, don haka inganta haɓakar haɓakar ƙwayar tsoka da siffa. Hakanan yana iya haɓaka ƙimar ƙimar rayuwa ta jiki yadda yakamata, ta yadda zaku iya cinye ƙarin adadin kuzari kowace rana, ƙirƙirar jiki mara nauyi.

Maza da yawa kuma za su kula da horar da ƙarfi, musamman don horar da tsokoki na kirji. Cikakkun tsokoki na ƙirji wani ma'auni ne wanda ba dole ba ne don kyakkyawan adadi, kuma kyawawan tsokoki na ƙirji su ne facade na mutum mai tsoka.

Kuma tsokoki masu tasowa na ƙirji na iya yin tsayayya da matsalar rashin ƙarfi na nauyi, don ku yi kyau sosai, saboda haka, 'yan mata ya kamata su kula da horar da tsokoki na kirji.

Don haka, yaya kuke yin horon ƙirji? Ya kamata mu sani cewa tsokar tsoka tana kunshe da tsokar gaba ta sama, ta tsakiya, ta sama da kuma tsakiyar kabu na wadannan sassa hudu. Lokacin horo, ya kamata mu gudanar da cikakken aikin motsa jiki don tsokar pectoral, don inganta yanayin ƙirjin da sauri da haɓaka tsokar pectoral.

Tabbas, yayin aikin horarwa, zaku iya gano cewa ɗayan yana da rauni. A wannan lokacin, muna buƙatar ƙarfafa horo don gefen rauni, don yin daidaitaccen ci gaba na bangarorin biyu na tsokar kirji.

Action 1: Madadin tura sama oblique dumbbell

Yi aiki a gefen sama na pecs ɗin ku

Action 2: Flat dumbbell tsuntsu

Yi motsa jiki na tsakiya na tsokar pectoral

Mataki na 3: Zurfafa turawa

Yi aiki a tsakiyar pecs ɗin ku

Motsi na 4: Matsakaicin kunkuntar kunkuntar benci latsa + ɗaga hannu madaidaiciya

Yi motsa jiki na tsakiya da gefen waje na tsokar pectoral

Matsarwa ta 5: Abubuwan turawa asymmetric

Motsa jiki na sama

Mataki 6: Gada benci latsa

Yi aiki da ƙananan ɓangaren tsokoki na pectoral

Yi saiti 3 zuwa 4 na maimaitawa 12 zuwa 15 na kowane motsa jiki, sau ɗaya kowane kwana 3.

Lura: A farkon horo, za mu iya farawa tare da ƙananan horo don koyon daidaitaccen yanayin motsi, don haka tsokoki zasu iya samar da madaidaicin ƙwaƙwalwar ajiya. Tare da haɓaka ƙarfin ƙarfin, sannan sannu a hankali inganta matakin nauyi, don haɓaka haɓakar tsokoki da haɓaka ƙimar pectoral mai kyau.