Maganin Ƙirjin Ƙirjin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙira 3

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Mai ɗakunan lafiya
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Deltoid Anterior, Gluteus Maximus, Pectoralis Major Clavicular Head, Quadriceps, Rectus Abdominis, Triceps Brachii

Sakonni ga Maganin Ƙirjin Ƙirjin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙira 3

The Medicine Ball Chest Push daga 3 Point Stance motsa jiki ne mai ƙarfi wanda ke haɓaka ƙarfin jiki na sama, inganta daidaituwa, da haɓaka ainihin kwanciyar hankali. Yana da kyakkyawan zaɓi ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman ƙara ƙarfin aikinsu da ƙarfin aiki. Shiga cikin wannan motsa jiki na iya taimakawa haɓaka aiki a cikin wasanni ko ayyukan yau da kullun waɗanda ke buƙatar turawa ko jefa motsi, yayin da kuma ƙara iri-iri a cikin ayyukan motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Maganin Ƙirjin Ƙirjin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙira 3

• Tabbatar cewa jikinka yana daidaitawa, baya yana tsaye, kuma kai yana cikin tsaka tsaki.
• Tura ƙwallon maganin gaba daga ƙirjin ku tare da ƙarfi mai yawa kamar yadda zai yiwu, yayin da kuke kiyaye ma'auni da kiyaye ainihin ku.
• Bayan sakin kwallon, da sauri dawo da hannunka zuwa ga kirjin ka don shirya don turawa na gaba.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari da iko tare da kowane turawa.

Lajin Don yi Maganin Ƙirjin Ƙirjin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙira 3

• Madaidaicin Matsayin Kwallo: Riƙe ƙwallon magani a tsayin ƙirji. Kuskuren gama gari a nan shine ko dai riƙe ƙwallon ƙasa da ƙasa ko kuma yayi tsayi sosai, wanda zai iya takura kafadu kuma ya rage tasirin motsa jiki.
• Tura, Kar a Jifa: Yayin da zai iya zama mai sha'awar jefa kwallon gwargwadon yadda za ku iya, motsa jiki ya fi game da turawa. Karfin ya kamata ya fito daga kirjinka da hannayenka yana tura kwallon gaba, ba daga jikinka yana jefa ta ba. Wannan zai taimake ka ka guje wa damuwa da ba dole ba a baya da kafadu.
• Shiga Mahimmancin ku: Wani kuskuren gama gari shine gazawar shigar da ainihin lokacin

Maganin Ƙirjin Ƙirjin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙira 3 Tambayoyin Masu Nuna

Shi beginners za su iya Maganin Ƙirjin Ƙirjin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙira 3?

Ee, masu farawa za su iya yin Push Ball Chest daga motsa jiki na 3 Point Stance. Duk da haka, yana da mahimmanci a fara da ƙwallon magani mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Wannan aikin yana da kyau don haɓaka ƙarfi da iko a cikin kirji, kafadu, da triceps, da inganta daidaituwa da kwanciyar hankali. Ana ba da shawarar koyaushe don samun mai koyarwa ko ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da dabarar da ta dace.

Me ya sa ya wuce ga Maganin Ƙirjin Ƙirjin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙira 3?

• Magani Ball Chest Push tare da Squat: A cikin wannan bambancin, za ku ƙara squat kafin kowane turawa, wanda zai iya taimakawa wajen yin aiki da ƙananan tsokoki na jikin ku kuma ƙara ƙarfin ku da ƙarfin ku gaba ɗaya.
• Kwallon Ƙwallon Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙirji: Wannan bambancin ya ƙunshi amfani da hannu ɗaya kawai don tura kwallon magani, wanda zai iya taimakawa wajen inganta daidaito da daidaitawa, da kuma ƙarfafa hannunka mai rauni.
• Maganin Ƙirjin Ƙirji tare da Jump: A cikin wannan bambancin, za ku ƙara tsalle a duk lokacin da kuka tura kwallon magani, wanda zai iya taimakawa wajen ƙara ƙarfin fashewar ku da lafiyar zuciya.
• Maganin Ƙirjin Ƙirar Ƙirji tare da Motsi na Layi: Wannan bambancin ya ƙunshi motsi a gefe (gefe zuwa gefe) yayin da kake tura kwallon magani, wanda zai iya taimakawa wajen inganta ƙarfin ku da sauri.

Me suna da abin da ya sanya ɗaukehawa ga Maganin Ƙirjin Ƙirjin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙira 3?

• Push-ups: Push-ups motsa jiki ne mai nauyin jiki wanda kuma yana mai da hankali kan ƙirji, triceps, da kafadu, ƙungiyoyi masu kama da tsoka kamar su Medicine Ball Chest Push, yana mai da shi babban motsa jiki na ƙarin ƙarfin jiki gaba ɗaya.
• Medicine Ball Slam: Wannan motsa jiki, kamar Medicine Ball Chest Push, ya haɗa da ƙwallon magani kuma yana mai da hankali kan ikon fashewa, amma kuma yana shiga jiki da ƙananan jiki, yana ba da ƙarin motsa jiki mai cikakken jiki wanda ya dace da kirji. .