Namiji 180

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Kayayyakin kayan aiki
• 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 da farko ya fi kai hari, yayin da yake shiga kafadu, hannaye, da kafafu. Ya dace da daidaikun mutane na kowane matakin motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi cikin sauƙi gwargwadon ƙarfin mutum da juriyarsa. Wannan motsa jiki yana da matukar fa'ida ga waɗanda ke neman haɓaka ƙarfin jujjuyawa, kwanciyar hankali, da ƙarfi, waɗanda zasu iya haɓaka aiki a cikin wasanni daban-daban da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Namiji 180

• Tsaya tare da ƙafafunku nisan kafada, riƙe ƙarshen barbell tare da mika hannayenku biyu a gabanku a tsayin kafada.
• Tsaya hannuwanku madaidaiciya kuma ku jujjuya ƙafafunku, jujjuya jikin ku don jujjuya ƙwanƙolin gefe ɗaya har sai ya kai tsayin ƙirji.
• Yanzu, yi amfani da ainihin ku don jujjuya barbell ɗin baya a jikin ku zuwa wancan gefen cikin santsi da sarrafawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kula da tsari mai kyau da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Namiji 180

• Motsi Mai Sarrafa: Kuskure na gama gari shine a yi amfani da hanzari don karkatar da sandar daga gefe zuwa gefe. Maimakon haka, mayar da hankali kan ƙungiyoyi masu sarrafawa. Wannan zai shigar da tsokoki na asali yadda ya kamata kuma ya rage haɗarin rauni.
• Yi amfani da ma'aunin da ya dace: Fara da nauyi mai sauƙi don samun dabara daidai kafin ƙara nauyi a hankali. Yin amfani da nauyin da ya yi nauyi zai iya ɓata siffar ku kuma ya haifar da rauni.
• Shiga Jikinku: The Landmine

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 kuma guje wa rauni. Wannan motsa jiki ya ƙunshi ƙarfi da haɗin kai da yawa, don haka yana da kyau a ƙara nauyi a hankali yayin da kuka sami kwanciyar hankali tare da motsi. Yana iya zama taimako ga masu farawa su fara aiwatar da motsi ba tare da wani nauyi ba don jin daɗinsa. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya.

Me ya sa ya wuce ga Namiji 180?

• Miƙaƙƙen Makama Mai Guda 180: Maimakon yin amfani da hannaye biyu don riƙe nakiyar, wannan sigar tana buƙatar ka yi amfani da hannu ɗaya kawai, wanda ke ƙara ƙalubalen kuma yana jan hankalin zuciyarka sosai.
• Landmine 180 tare da Squat: Wannan bambance-bambancen ya haɗa da squat a cikin motsi, yana ƙara ƙananan ɓangaren jiki kuma yana ƙara yawan ƙarfin motsa jiki.
• Landmine 180 tare da Lunge: Wannan sigar ta ƙunshi motsin huhu yayin da kuke jujjuya nakiyar, kuna aiki da ƙananan jikin ku da ainihin lokaci guda.
• Landmine 180 tare da Kettlebell: Maimakon yin amfani da barbell, wannan bambancin yana amfani da kettlebell da ke haɗe da nakiyar ƙasa, yana ba da wani kalubale daban-daban da juriya.

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

• Medicine Ball Slams wani motsa jiki ne da ke da alaƙa, yayin da suke shiga tsakiya da na sama a cikin irin wannan fashewar, motsi mai cikakken jiki, wanda zai iya taimakawa haɓaka ƙarfi da saurin 180s ɗin ku.
• Kettlebell Swings na iya haɓaka Landmine 180s ta hanyar ƙarfafa kwatangwalo, glutes, da hamstrings, waɗanda duk manyan tsokoki ne da ake amfani da su a cikin motsin motsi na Landmine 180, yayin da kuma inganta juriyar zuciya.