Matsakaicin Maɗaukaki Sama Mataki

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Watawa

Sakonni ga Matsakaicin Maɗaukaki Sama Mataki

Matsakaicin Matsakaicin Maɗaukakin Maɗaukakin Maɗaukakin Maɗaukakin Maɗaukaki cikakken motsa jiki ne wanda ya haɗu da ƙarfi, daidaito, da horo na daidaitawa, yana niyya ga kafaɗunku, cibiya, da ƙananan tsokoki na jiki. Yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake haɓaka aikin motsa jiki, haɓaka haɓakar tsoka, da haɓaka kwanciyar hankali gabaɗaya. Mutane za su so yin wannan motsa jiki ba kawai don ƙarfafa ƙarfinsu da jimiri ba amma har ma don inganta yanayin su da motsin su.

Yanayinta: tsammanin nuni a nuni Matsakaicin Maɗaukaki Sama Mataki

• Haga kan dandalin motsa jiki mai ƙarfi ko benci tare da ƙafar dama, danna ma'aunin nauyi sama yayin da kuke yin haka.
• Ci gaba da ƙwanƙwasa zuciyar ku kuma jikinku madaidaiciya yayin da kuke danna ma'aunin nauyi sama.
• Rage ma'aunin nauyi baya zuwa tsayin kafada yayin da kuke komawa ƙasa da ƙafar dama.
• Maimaita motsa jiki tare da ƙafar hagunku yana hawa kan dandali, ci gaba da canza bangarorin.

Lajin Don yi Matsakaicin Maɗaukaki Sama Mataki

• Zaɓi Nauyin Da Ya Dace: Zaɓi ma'aunin nauyi waɗanda zaku iya ɗauka da sarrafawa cikin aminci. Yin amfani da ma'aunin nauyi da yawa zai iya haifar da rauni kuma ya daidaita siffar ku. Yana da kyau a fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Kowane mataki sama da danna ya kamata a yi tare da sarrafawa. Wannan ba wai kawai yana tabbatar da cewa kuna aiki daidai da tsokoki ba, amma kuma yana rage haɗarin rauni.
• Cikakkun Motsi: Tabbatar da tsawaita hannunka gabaɗaya a saman latsa sama kuma mayar da su ƙasa zuwa matakin kafada kafin sauka. Wannan

Matsakaicin Maɗaukaki Sama Mataki Tambayoyin Masu Nuna

Shi beginners za su iya Matsakaicin Maɗaukaki Sama Mataki?

Ee, masu farawa za su iya yin Nauyin Saman Kan Latsa Mataki na sama. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni da kuma tabbatar da tsari mai kyau. Wannan motsa jiki ya haɗu da mataki-mataki tare da latsa sama, wanda zai iya zama mai rikitarwa ga masu farawa. Don haka, ana ba da shawarar a fara fara koyar da atisayen biyu daban kafin a haɗa su. Hakanan, masu farawa yakamata suyi la'akari da neman jagora daga ƙwararrun motsa jiki don tabbatar da cewa suna yin motsa jiki daidai.

Me ya sa ya wuce ga Matsakaicin Maɗaukaki Sama Mataki?

• Hannun Hannu Guda Guda ɗaya na Latsa Mataki na sama: Wannan bambancin ya haɗa da yin latsa sama da hannu ɗaya a lokaci guda, wanda zai iya taimakawa haɓaka ƙarfi da daidaito.
• Kettlebell Overhead Latsa Mataki na sama: Wannan bambancin yana amfani da kettlebell maimakon ƙwanƙwasa don latsa sama, yana samar da nau'i daban-daban da rarraba nauyi.
• Babban Matakin Latsa Sama Tare da Ƙungiyoyin Resistance: Wannan bambancin ya ƙunshi ƙungiyoyin juriya, waɗanda zasu iya taimakawa haɓaka juriyar tsoka da kwanciyar hankali.
• Babban Latsa Mataki na Sama akan Kwallon Bosu: Wannan bambancin yana ƙara ƙwallon Bosu zuwa matakin matakin sama, wanda zai iya taimakawa haɓaka ƙarfin gaske da daidaito.

Me suna da abin da ya sanya ɗaukehawa ga Matsakaicin Maɗaukaki Sama Mataki?

• Tura coves: Wannan motsa jiki ya cika macewar da ke da nauyi a sama ta hanyar mike tsokoki guda ɗaya (kafadu) da na sama) da haɗa kai mai kama da iri ɗaya) da kuma haɗa da irin wannan balaguro mai kama da juna.
• Barbell squats: squats wani fili motsa jiki wanda ke bunkasa ƙananan jiki (quads, makamancinsu), ta hanyar shigar da mahimmancin kwanciyar hankali, da hakan ma ke tallafawa karfin kwanciyar hankali, da hakan ya tallafawa karfin gwiwa da ma'auni .