Ƙirjin Ƙirji tare da Kwallon motsa jiki

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Sakonni ga Ƙirjin Ƙirji tare da Kwallon motsa jiki

Ƙirjin Ƙirji tare da Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirjin Ƙirjin Ƙirar Ƙirjin Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirji ce mai amfani da farko da ta dace da tsokar ƙirji , inganta sassauci , inganta matsayi, da kuma taimakawa wajen rigakafin ƙwayar tsoka. Wannan atisayen ya dace da kowa, tun daga ’yan wasa har zuwa ma’aikatan ofis, musamman ma wadanda ke shafe sa’o’i masu tsawo suna ratsawa a kan kwamfuta kuma suna bukatar magance illar rashin kyawun matsayi. Mutane da yawa za su so yin wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, ƙara yawan motsin su, da inganta lafiyar jiki da jin dadi.

Yanayinta: tsammanin nuni a nuni Ƙirjin Ƙirji tare da Kwallon motsa jiki

• Yi tafiya a hankali a ƙafafu gaba, mirgina ƙwallon tare da baya, har sai ya isa yankin baya na sama da kafada.
• Miƙa hannuwanku zuwa gaɓangarorin, kiyaye su daidai da ƙasa, kuma ba da damar ƙirjin ku ya buɗe da shimfiɗawa.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, yin numfashi sosai da jin shimfiɗar ƙirjin ku.
• Yi tafiya da ƙafafu a hankali zuwa ga ƙwallon, mirgina shi tare da baya, don komawa wurin farawa. Maimaita mikewa kamar yadda ake bukata.

Lajin Don yi Ƙirjin Ƙirji tare da Kwallon motsa jiki

• Wurin Wuta: Miƙa hannuwanku zuwa tarnaƙi, yin siffar T tare da jikin ku. Tabbatar cewa tafin hannunka suna fuskantar sama. Kuskure na yau da kullun shine barin hannaye su faɗi zuwa ƙasa, amma yakamata a kiyaye su daidai da kafaɗunku don shimfiɗa tsokar ƙirji yadda yakamata.
• Motsi Mai Sarrafa: Wannan darasi ba game da saurin gudu bane, amma game da sarrafawa, jinkirin motsi. Kauce wa bouncing ko yin sauri, motsin motsi. Madadin haka, mayar da hankali kan jinkiri, tsayin daka don samun mafi kyawun motsa jiki.
• Numfashi: Ka tuna numfashi yayin motsa jiki. Kuskure na yau da kullun shine riƙe numfashin ku, amma numfashin da ya dace yana taimaka wa iskar oxygenate tsokoki da

Ƙirjin Ƙirji tare da Kwallon motsa jiki Tambayoyin Masu Nuna

Shi beginners za su iya Ƙirjin Ƙirji tare da Kwallon motsa jiki?

Ee, tabbas masu farawa za su iya yin Ƙirjin Ƙirji tare da motsa jiki na Ƙwallon Ƙwallon Ƙwararrun Ƙwararru. Duk da haka, yana da mahimmanci don farawa a hankali kuma a kula da tsari mai kyau don guje wa rauni. Yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya kula da ƴan lokuta na farko don tabbatar da cewa ana yin aikin daidai. Kamar kowane motsa jiki, idan akwai wani ciwo, ya kamata a dakatar da shi nan da nan.

Me ya sa ya wuce ga Ƙirjin Ƙirji tare da Kwallon motsa jiki?

• Ƙarƙashin Ƙirji: Sanya hannuwanku a kan ƙwallon motsa jiki kuma ku shimfiɗa jikin ku zuwa matsayi na turawa, sannan ku sassauta kirjin ku zuwa ƙwallon don shimfiɗa tsokoki na pectoral.
• Ƙirjin Ƙirji na Sama: Zauna a kan ƙwallon motsa jiki kuma ka shimfiɗa hannuwanku sama, rike da tawul ko bandeji, sannan a hankali ja hannuwanku baya don shimfiɗa kirji.
• Ƙirjin Ƙarƙashin Ƙirji na Side: Ka kwanta a gefenka a kan ƙwallon motsa jiki tare da mika hannu ɗaya zuwa gefe, sa'an nan kuma a hankali mirgine zuwa wannan hannun don shimfiɗa kirji.
• Ƙarfafa Ƙirji: Kwanta fuska a kan ƙwallon motsa jiki tare da mika hannuwanku zuwa gefe, sannan a hankali daga kirjin ku daga kwallon don shimfiɗa tsokoki na pectoral.

Me suna da abin da ya sanya ɗaukehawa ga Ƙirjin Ƙirji tare da Kwallon motsa jiki?

• Dumbbell Flyes wani motsa jiki ne mai alaƙa kamar yadda kuma suke kaiwa tsokoki na ƙirji, musamman pectorals, kuma suna iya taimakawa wajen haɓaka kewayon motsi da sassauci a cikin ƙirjin ku da kafadu waɗanda ke da fa'ida ga Ƙirjin Ƙirji tare da Kwallon motsa jiki.
• Motsa jiki na Pec Deck Machine yana cika Ƙirjin Ƙirji tare da Ƙwallon motsa jiki yayin da yake ware tsokoki na pectoral, yana taimakawa wajen kara mikewa da ƙarfafa su, kuma yana inganta motsin kafada wanda ke da mahimmanci ga motsa jiki na kirji.