Dumbbell burpee

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell burpee

Dumbbell Burpee babban motsa jiki ne mai cikakken jiki wanda ke taimakawa wajen inganta ƙarfi, jimiri, da daidaitawa. Ya dace da daidaikun mutane a tsaka-tsaki zuwa matakin motsa jiki na ci gaba waɗanda ke neman haɓaka lafiyar bugun jini da sautin tsoka. Wannan aikin yana da kyawawa yayin da yake kaiwa ga ƙungiyoyin tsoka da yawa, gami da makamai, ƙirji, quads, glutes, hamstrings, da abs, yana mai da shi ingantaccen zaɓi ga waɗanda ke da iyakacin lokaci don motsa jiki.

Yanayinta: tsammanin nuni a nuni Dumbbell burpee

• A cikin motsi mai sauri, rage jikin ku zuwa wuri mai tsutsawa kuma sanya dumbbells a ƙasa a gaban ku.
• Koma ƙafafunku baya, don haka kuna cikin matsayi na turawa, yayin da kuke riƙe hannayenku akan dumbbells.
• Da sauri mayar da ƙafafunku zuwa matsayi na squatting, sa'an nan kuma ku tashi, ɗaga dumbbells sama da kan ku a cikin sauri da motsi mai sarrafawa.
• Rage dumbbells zuwa ɓangarorin ku, komawa zuwa wurin farawa, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Dumbbell burpee

• ** Zaɓin Nauyin Dama: ** Zaɓi nauyin da ya dace na dumbbells. Ya kamata su yi nauyi isa su ƙalubalanci ku, amma ba nauyi sosai ba har suna lalata siffar ku ko haifar da damuwa. Idan kun kasance sababbi ga wannan darasi, fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• **Kuskure don Gujewa - Yin Juya Baya:** Kuskuren da mutane ke yi shine yin kirfa a bayansu a lokacin da ake turawa. Wannan na iya haifar da ciwon baya da rauni. Tabbatar da siffofin jikin ku

Dumbbell burpee Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell burpee?

Ee, masu farawa zasu iya yin motsa jiki na Dumbbell Burpee, amma yana da mahimmanci a fara da nauyi mai nauyi don guje wa rauni. Hakanan yana da mahimmanci don koyon daidai sigar kafin ƙara nauyi a cikin motsa jiki. Yana iya zama da amfani a fara aiwatar da motsi ba tare da ma'auni ba da farko don samun kwanciyar hankali da motsin. Kamar yadda yake tare da kowane motsa jiki na yau da kullun, masu farawa ya kamata a hankali ƙara ƙarfi da nauyi da ake amfani da su don hana rauni ko rauni. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki idan ba ku da tabbas game da sigar daidai ko kuna da wata damuwa ta lafiya.

Me ya sa ya wuce ga Dumbbell burpee?

• Dumbbell Burpee tare da Latsa Sama: Bayan yin tsalle baya zuwa ƙafafunku, ɗaga dumbbells sama don ƙarin motsa jiki na kafada.
• Dumbbell Burpee tare da Renegade Row: A cikin matsayi na plank, yi jere da kowane hannu, yin aiki da baya da biceps da ƙarfi.
• Dumbbell Burpee tare da Squat: Bayan dawowa a tsaye, yi squat tare da dumbbells a tsayin kafada don haɗa ƙarin aikin ƙafa.
• Dumbbell Burpee tare da Bicep Curl: Yayin da kake tashi daga burpee, yi bicep curl don ƙarin motsa jiki na hannu.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell burpee?

• Squats kuma na iya haɗawa da Dumbbell burpees yayin da su biyun suka ƙunshi irin wannan motsi na jiki, ƙarfafa glutes, quads, da hamstrings, wanda zai iya inganta kwanciyar hankali da ƙarfin ku a lokacin ɓangaren motsa jiki.
• Masu hawan dutse suna da kyau ga Dumbbell burpees saboda sun hada da cardio da horar da ƙarfin karfi, suna mai da hankali kan tsokoki na tsakiya, waɗanda ke aiki a lokacin ɓangaren katako na burpee, suna taimakawa wajen inganta daidaito da kwanciyar hankali.