Sabon motsa jiki daga wane motsi za a fara? Ayyukan haɗin gwal guda shida don masu farawa, kawai saitin dumbbells, zaku iya motsa jiki gaba ɗaya ƙungiyar tsoka, tsara layin adadi mai kyau!

Mataki 1: Squat

Squats na iya yin amfani da ƙungiyar tsoka na gluteal, inganta matsalar siffar gluteal, inganta ƙarfin ƙananan ƙafa da kwanciyar hankali na jiki, wani motsi na zinari ne wanda ba za a iya rasa shi ba a cikin dacewa.

Lokacin tsutsawa, ana iya raba kafafu daga fadin kafada, gwiwa bai kamata a ƙulla shi a cikin squat ba, daidaita ƙungiyar tsoka na baya, cinya ya yi daidai da ƙasa, ɗan dakata kadan, sannan a hankali mayar da matsayi na tsaye. 5-6 sets na 15 reps kowane lokaci.

Matsar 2. Lunge squat

Kwancen huhu shine bambance-bambancen squat, wanda zai iya taimaka maka kara inganta girman tsoka, inganta ƙarfin fashewar ku, da kuma inganta matsalar rashin kwanciyar hankali.

Lokacin huhu, kula da cewa gwiwa ta gaba baya wuce saman ƙafar don guje wa sanya matsi mai yawa akan haɗin gwiwa. 5-6 saita kowane lokaci, kowane saita kamar sau 10.

Aiki 3. Jere jirgin ruwa

Yin tuƙi na Dumbbell zai iya gina tsokoki na baya, inganta ƙarfin jiki na sama, da kuma gina tsokoki na baya. Hannu rike dumbbells, jinginar horo na wasan motsa jiki, motsi na ƙungiyoyi 4-6, kowane rukuni na sau 15.

Mataki na 4: Latsa benci

Bench press na iya motsa jiki da tsokoki na ƙirji, hannun riƙe dumbbell, yanayin kwanciyar hankali don dumbbell yana sama da ƙirji, daga yanayin gwiwar hannu don tura dumbbell zuwa madaidaiciyar hannu, motsi ya nace akan saiti 4-6, sau 12 kowane saiti.

Matsar 5. Tura sama

Tura-up ƙungiyoyi ne waɗanda za a iya yi da hannayen ku marasa ƙarfi kuma suna aiki da ƙirji da tsokoki na hannu. Lokacin horon turawa, kula da jiki don kiyaye madaidaiciyar layi, lanƙwasa yanayin gwiwar gwiwar lokacin da hannu da jikin Angle alayyafo 45-60 digiri ya fi kyau. Yi ayyuka 100, waɗanda za a iya kammala su cikin ƙungiyoyi.

Idan zaku iya kammala daidaitattun turawa cikin sauƙi, zaku iya gwada horarwa na ci gaba don ƙunsar turawa sama, faɗaɗɗen turawa ko ƙananan turawa, ta yadda zaku iya ci gaba da karya ƙwaƙƙwaran dacewa da haɓaka haɓakar tsoka.

Matsa 6. Akuya ta tashi

Hawan goat zai iya motsa jiki na ƙungiyar tsoka, inganta ƙarfin ƙarfin, bari ku sa makamai marasa ganuwa, rage damar rauni, inganta aikin wasanni. Yi maimaitawa 10-15 don saiti 4, kuma kula da yawan motsa jiki sau ɗaya kowane kwana 2-3.