Abin da ake kira horo a gida a nan yana nufin horarwa ba tare da kayyade kayan aikin horo ba, kuma yawancin su suna horo a gida da hannayensu. Idan yawanci kuna son fita don tafiye-tafiye, zaku iya kawo bel na roba kaɗan, a wannan lokacin, aikin bel ɗin na roba zai zama cikakke sosai, kamar ƙwanƙwasa, ana iya amfani dashi don squat, ja mai wuya, danna benci. , Juya tukin jirgin ruwa… Ƙirar dama mara iyaka.

Ko da akwai dubban amfani da kuma ta yaya, ainihin igiya na roba a cikin ra'ayoyin horarwa, a nan, Bailing ba zai iya yin horo na igiya na roba daya bayan daya ba, amma zai dogara ne akan tsarin horo na kowa da kowa, ba da yanayin tunani, a koya wa mutane kifi ya fi koyawa mutane kifi.

Don amfani da gida, ana bada shawarar igiyoyi na roba tare da hannayen hannu, amma kuma suna buƙatar zaɓar su bisa ga aikin. Idan kun ji cewa nauyin ɗaya bai isa ba, saya wasu kaɗan, za ku iya daidaita nauyin kamar dumbbell barbell.

A ƙasa muna raba saitin ƙungiyoyin horarwa na roba, kowane motsi 8-12 sau, 3-5 saita kowane lokaci, ga mutanen da ke da buƙatun sifa, yi amfani da ƙaramin juriya na juriya, sau 12-20 kowace motsi, 3-5 saita kowane. lokaci, ba shakka, ku tuna don shimfiɗa tsoka da aka yi niyya bayan horo don taimaka musu murmurewa.

Aiki na ɗaya: Matsayin tsaye tare da madaidaiciyar hannu yana jawo ƙasan maɗaurin roba Gyara maɗaurin roba a babban matsayi, tsaya a gaban band ɗin roba, daidaita nisan jiki, daidaita bayanka, ƙara ƙwanƙwasa zuciyarka, shimfiɗa hannunka zuwa sama, lanƙwasa naka. gwiwar hannu dan kadan, sannan ka rike dukkan bangarorin biyu na roba mai roba dan fadi fiye da kafadu don kiyaye jikinka a tsaye, rike bayanka, rike hannunka madaidaiciya, yi amfani da bayanka don tura hannayenka zuwa kafafun ka sannan ka ja da baya kadan don tsayawa kuma kwangilar tsokoki na baya. Sa'an nan kuma a hankali juya alkibla, don haka tsokoki na baya sun kasance cikakke

Aiki 2: Tsaye na roba band tura ƙirji Tsaya da ƙafafu kaɗan kaɗan, kugu madaidaici, an ɗora cibiya, shimfiɗa bandejin roba kusa da baya, riƙe ƙarshen band ɗin na roba da hannuwanku, tanƙwara hannuwanku a bangarorin biyu na jikin ku Tsaya jikinka ya tsaya tsayin daka, ka daidaita bayanka, tura hannayenka zuwa kirjinka tare da karfin kirjin ka zuwa saman aikin, dan tsaya kadan, kwantar da tsokar kirjinka, sannan sarrafa gudun don juya alkibla a hankali.

Aiki na uku: Squatting tare da bel na roba da aka gyara a ƙananan matsayi, daidaita matsayi na jiki, ƙafafu dan kadan baya, kugu da baya madaidaiciya, maɗaukakiyar mahimmanci, hannaye suna riƙe da ƙarshen bel na roba don ci gaba da baya madaidaiciya, hips baya don squat zuwa ƙasa. koli na motsi, hannaye a mike gaba, gwiwar hannu kadan ya dan lankwasa don tabbatar da zaman lafiyar jiki, karfin baya ya kori hannaye don lankwasa gwiwar gwiwar don ja da juzu'in zuwa cikin ciki, tsayawa kadan, kwantar da tsokoki na baya, sannan a hankali juya baya. shugabanci, don haka tsokoki na baya sun cika cikakke

Aiki na hudu: Tufafi yana karkata, hannaye suna mike a karkashin jiki don tallafawa jiki, gwiwar hannu kadan sun dan lankwasa, baya madaidaiciya, kafafu tare da madaidaiciya don kiyaye baya madaidaiciya, jiki a madaidaiciya, a hankali lankwasa gwiwar hannu don yin babban. hannu da gangar jikin a kusurwar digiri 45 zuwa ƙirji kusan tuntuɓar ƙasa bayan hannu ya miƙe don maido da hankali ga duka motsi don kiyaye baya madaidaiciya. Yi hankali kada ku mika hannuwanku gaba daya idan kun tashi

Aiki na biyar: Tsaye da ƙafafu kaɗan kaɗan, ƙafafu sun ɗan karkata, ƙafafu suna tsaye a tsakiyar matsayi na bel na roba, hannaye suna riƙe da ƙarshen bel na roba don kiyaye baya madaidaiciya, lanƙwasa kwatangwalo a gaba, hannaye kai tsaye ƙasa don kiyaye kwanciyar hankali na jiki. , Ƙarfin baya don fitar da makamai don lanƙwasa gwiwar hannu, ta yadda hannayen da ke kusa da jiki don janye koli na aikin dan kadan sun tsaya, kwangilar tsokoki na baya, sa'an nan kuma sarrafa saurin gudu a hankali. Ka ba tsokoki na baya cikakken mikewa

Aiki na shida: Matsayin tsaye tare da bandeji na roba na hannu ɗaya yana manne ƙirji Gyara bandeji na roba a gefen jiki, tsaya a kan band ɗin roba a gefe, daidaita matsayin jiki, riƙe ɗaya ƙarshen band ɗin na roba a cikin hannun ciki. sannan a mika shi gefe, dan dan lankwasa gwiwar gwiwar don tabbatar da jiki sosai, rike hannun a mike, sannan a tura kirjin ciki da gaba don ja kolin aikin, tsayawa kadan, a dunkule tsokar kirji, sannan a sarrafa saurin. don murmurewa sannu a hankali, don haka tsokar ƙirji ta cika cikakke

Yi dumi don kunna ƙungiyar tsoka da aka yi niyya kafin fara horo, tabbatar da ingancin motsi yayin motsi, da jin ƙanƙara da haɓakar tsokar da aka yi niyya yayin kowane motsi. Ga waɗanda ke da buƙatar gina tsoka, yi amfani da band na roba na juriya.