Namiji 180

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Rectus Abdominis

Sakonni ga Namiji 180

The Landmine 180 wani motsa jiki ne, cikakken motsa jiki wanda ke da nisa da farko, yayin da yake shiga kafadu, hannaye, da ƙananan jiki. Wannan motsa jiki cikakke ne ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutane waɗanda suke so su inganta ƙarfin aikin su, daidaito, da iko. Ta hanyar haɗa Landmine 180 a cikin aikin motsa jiki na yau da kullun, zaku iya haɓaka ƙarfin juyawa, haɓaka ingantacciyar motsi, da haɓaka aikin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Namiji 180

• Tsaya yana fuskantar barbell, ƙafafu da faɗin kafada, kuma ku durƙusa a gwiwoyinku da kwatangwalo don ɗaukar barbell ɗin da hannaye biyu, ku tsayar da baya madaidaiciya.
• Ɗaga kararrawa zuwa tsayin ƙirji, riƙe hannuwanku ɗan lanƙwasa, kuma ainihin ku.
• Fara motsa jiki ta hanyar jujjuya jikin jikinka da fashewa da sauri zuwa gefe guda, motsa ƙwanƙwasa a jikinka yayin da kake riƙe hannunka.
• Sa'an nan, nan da nan juya motsi don juya barbell zuwa wani gefe, kammala maimaita daya. Ka tuna don kiyaye ainihin ku kuma kula da kula da barbell a duk tsawon lokacin motsa jiki.

Lajin Don yi Namiji 180

• **Motsin Sarrafa**: Miƙaƙƙen Mikiya 180 ba game da saurin gudu bane amma sarrafawa. Sannu a hankali, ƙungiyoyi masu sarrafawa za su haɓaka ainihin ku yadda ya kamata kuma su rage haɗarin rauni. Kuskure na yau da kullun shine jujjuya sandar cikin sauri ko amfani da kuzari don motsa nauyi, wanda zai haifar da sigar da ba ta dace ba da yuwuwar rauni.
• ** Nauyin Da Ya dace ***: Fara da nauyi mai sauƙi don tabbatar da cewa zaku iya sarrafa motsi da kula da tsari mai kyau. Yayin da kuke jin daɗin motsa jiki, zaku iya ƙara nauyi a hankali. Kuskuren gama gari shine dagawa ma

Namiji 180 Tambayoyin Masu Nuna

Shi beginners za su iya Namiji 180?

Ee, masu farawa za su iya yin motsa jiki na Landmine 180, amma yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da hana rauni. Wannan darasi yana haɗa ainihin kuma yana inganta duka kwanciyar hankali da ƙarfin juyawa. Koyaya, masu farawa yakamata su yi hankali kuma ana ba da shawarar yin aikin a ƙarƙashin jagorancin ƙwararrun ƙwararrun ƙwararrun ko mai horarwa, musamman a farkon.

Me ya sa ya wuce ga Namiji 180?

• Kettlebell 180: Maimakon ƙwanƙwasa, kuna amfani da kettlebell don yin motsi 180, samar da nau'i daban-daban da rarraba nauyi.
• Resistance Band 180: Wannan bambance-bambancen yana amfani da igiyar juriya da aka haɗe zuwa wani abu mai ƙarfi, yana ba da juriya mai daidaitacce kuma yana buƙatar ƙasa da sarari.
• Kwallon Magungunan 180: Wannan ya haɗa da amfani da ƙwallon magani, ƙara wani ɓangaren ma'auni da daidaitawa ga motsa jiki.
• Na'urar Cable 180: Wannan bambancin yana amfani da na'ura na kebul, yana ba da izinin motsi mai sauƙi, sarrafawa da sauƙin juriya.

Me suna da abin da ya sanya ɗaukehawa ga Namiji 180?

• Latsa sama da ƙasa: Latsa sama yana ƙarfafa deltoids da tsokoki na sama, waɗanda ke aiki yayin ɗagawa da latsa motsi na Landmine 180, don haka haɓaka aikin gabaɗaya da rage haɗarin rauni.
• Squats: Squats suna haɓaka ƙananan ƙarfin jiki da kwanciyar hankali, wanda shine maɓalli don kiyaye tushe mai ƙarfi yayin motsa jiki na Landmine 180, yana mai da su babban motsa jiki.