Yadda yake aiki
Karfin baya - goyon baya ga jiki mafi girma, mai taimakawa a kowane aiki: kuna ɗaukar jaka daga shagon, aiki a kwamfuta ko yin dumbbells. Bugu da ƙari, wannan horo yana ƙarfafa tsokoki, wanda "cire" ƙullun ƙafa kuma inganta yanayin. Kuma a ƙarshe, na godewa akan hotunan motsa jiki don ƙarfafa tsokoki na baya, zasu haifar da mu'ujjiza tare da wuyanka, wanda zai zama mai zurfi a kan bayan baya.
Darasi na jikin mutum
Mafi tsofaffin tsofaffin tsofaffin tsofaffin jiki sun fito ne daga cikin mahaifa zuwa lumbar vertebrae da ƙashin ƙugu. Tare da tsohuwar tsoka, ta motsa kafada. Rumboid da trapezius tsokoki suna da alhakin aiki na scapula kuma, suna janye su zuwa junansu, daidaita da baya da kafadu.
Bayanai
Nemi a dakin motsa jiki a gungumen gungumen shagon, mai kwakwalwa mai kwakwalwa tare da gwangwani don tayi a tsaye, matashi na daidaitawa da na'urar kirki na Smith. Sau uku a mako, yi darussan darussa guda uku, hutawa tsakanin su don 60 seconds.
Back-ups
Back tsoka da aikin biceps. Tsaya a ƙarƙashin kan iyakoki don jawo sama, kafafu a kan nisa na ƙashin ƙugu. Jump da kuma riƙe da tsakiya tsakiya na rike, dabino ga juna. Idan babu alamomi, kama shi da tsayi mai kyau, dabino daga kanka. Kasancewa. Sa hannuwanku zuwa ƙidaya huɗu, kuna suma zuwa bene. Sake ƙarawa, maimaita sau 3-5. Idan wannan aikin yana da wuya a gare ka, yi a kan na'urar kwaikwayo tare da counterweight, don farawa da, auna daidai da rabin rabi na jikinka.
Gwaran tsaye
Back tsoka da aikin biceps. Shigar a kan na'urar ƙwaƙwalwar simintin gyare-gyare tare da nauyin nauyin nauyin kilogiram 10-15, kusan a cikin wani mataki kafin saka sahun matakai. Ɗauki maɓallin na'urar kwaikwayo a hannun dama, dabino a ƙasa. Bayan da ya yi dawan kafa tare da ƙafar dama, ya rage gwiwa zuwa daidaita matashin kai. Idan ya cancanta, dan kadan ya tura shi don ya dace da kebul. Sanya hannun hagu a jikin ka. Ɗauka hannun dama dama zuwa gefe, juya hannun hannu sama. Komawa zuwa wurin farawa, maimaita. Bayan yin maimaita sau 10, bi motsa jiki zuwa gefe ɗaya don kammala tsarin. Yi la'akari da cewa a cikin wannan motsin motsi ba ya fara daga hannun, amma daga kafar kafar: kawai a cikin wannan yanayin ka dawo zai sami nauyin da ya dace.
Gwaji a kan na'urar simulator
Ƙungiya na kafafu, baya da kuma aikin biceps. Saita a kan ma'aunin na'urar kwaikwayo na Smith 2.5-7 kg kuma ƙananan mashaya zuwa kasa. Tsaya a cikin na'urar simintin gyare-gyare a gefen dama zuwa wuyansa, yi tafiya tare da hannun kafar hagu, sauƙaƙe kuma ɗauke wuyanka tare da hannun dama. Buɗe mashaya kuma cire hannun dama a gefe. Komawa zuwa wurin farawa, maimaita. Shin maimaitawa 10-12, sa'annan kuyi aikin da sauran hanya. Gwada yin aikin tare da nauyin katako. Idan zaka sauƙaƙe sauƙaƙan sakewa tare da madaidaicin madaidaicin, ƙara nauyi.
Yadda za a yi a gida
Za ku buƙaci: motsi, matashin kai da kuma zane-zane.
Back-ups
Haša fitowar waje zuwa wani abu mai mahimmanci a sama da matakin nono kuma cire janye (zaka iya daga matsayin a gwiwoyi).
Gwaran tsaye
Gyara motsa jiki ta hanyar zabi wani abu mai tsayi da tsayi, sa'annan ya sauko ga gwiwa a kan matashin kai don yin aikin.
Gwaji a cikin na'urar kwaikwayo na Smith
Yi motsa jiki kamar yadda aka bayyana a sama, amma, tare da jiki na musamman (riƙe shi ta tsakiya da kuma daidai da ƙasa).