Ana samun faranti mai ɗorewa a cikin dakin motsa jiki waɗanda za a iya amfani da su don yin motsa jiki da yawa, farantin guda ɗaya yana ba ku sauƙi mai sauƙi, kuma yana iya yin motsi da yawa don taimakawa babban horonmu! Anan, muna son gabatar muku don yin wasu motsi na yau da kullun waɗanda ke amfani da faranti don horarwa.
1. Barbell benci press
Wannan darasi horo ne mai kyau wanda zai iya taimaka mana ƙarfafa pecs na ciki.
Tsarin aiki:
Ka kwanta a bayanka akan benci, riƙe farantin ƙarami (nauyin da ya danganci zaɓinka) akan ƙirji, manne farantin da hannu biyu, sannan fara motsi. Fara tura farantin zuwa sama, matsi da ƙarfi lokacin da kuka isa saman. A lokacin horo, kuna buƙatar kiyaye tsarin gaba ɗaya a hankali.
2.Layin Layi
Wane farantin karfe kuke son yin jere-jere kafin motsa jiki na baya? Layin farantin yana taimaka muku ƙarfafa tsokoki na baya! Taimaka muku ƙarfafa tsokoki na baya da kyau!
Tsarin aiki:
Zaɓi farantin karfe (kowane girman) kuma ɗaukar ƙarshen farantin da hannaye biyu! Tsaya tare da ƙafafu da faɗin kafada, zauna baya tare da kwatangwalo (ƙwaƙwalwar hip), kiyaye kashin baya tsaka tsaki kuma jikinka ya lanƙwasa a zahiri. Ƙarfafa ainihin ku don daidaita kashin baya tsaka tsaki! Ja da kafadar kafada baya, sannan a ɗaga gwiwar hannu, a ja farantin ɗin har zuwa cikin ciki, a kula da maƙarƙashiya na baya lokacin da za a ɗaga sama, sai a sake yin aikin ja da hannaye, ta yadda farantin ɗin ya kusa kusa. ciki, sa'an nan kuma matsa kafada don matse tsokoki na baya, zauna dakika biyu. Sake kunna farantin a hankali, jin baya yana buɗewa, sannan aika hannun waje. har hannun ya mike.
3.Tsowar farantin gaba
Wani ba ya son dumbbells da barbells a lokacin horo na gaba yana ɗagawa, faranti mai ƙarfi shine zaɓinsu na farko, sauƙin kamawa yana sa horonmu ya fi dacewa.
Tsarin aiki:
Zaɓi farantin da ya dace, bayanka a jikin bango, kama farantin ɗin da hannaye biyu, sa'an nan kuma ɗaga shi har zuwa tsayin kafadu, riƙe na daƙiƙa, kula da tashin hankali, sannan kunna baya zuwa ainihin matsayin. sannu a hankali.
4.Tafiya ta Manomin Plate
Don ƙalubalen ƙarfin riko, ikon yatsa "tunku" yana da kyau!
Tsarin aiki:
Maƙe gefen farantin kuma ɗaukar shi don tafiya na manomi, wanda zai iya yin ƙarfin yatsan ku sosai. Lokacin aiwatar da motsi, zaku iya ɗaga gefe ɗaya ko bangarorin biyu, amma kuna buƙatar kulawa ta musamman ga yanayin, kar ku kasance a fili skewed, gaba, hunchback, da dai sauransu.
5.Bumper Plate Squat
Wannan taimako ne mai kyau na horar da squat. Squats sune sarkin horo, kuma wani lokacin ƙaramin daki-daki na iya sa ingancin motsinku ya yi muni! Matsalolin da aka fi sani shine jiki yana jingina gaba da yawa, ainihin ba shi da kwanciyar hankali, kuma tashin hankali ba a kiyaye shi sosai!
Ƙwaƙwalwa tare da farantin karfe, ana amfani da ƙirjin ƙirji don kula da ma'auni na motsi yayin da ake ajiye gangar jikin. Yayin da mashaya ke fitarwa, ƙwanƙwasa yana tsayayya da shi yayin da yake riƙe da tashin hankali kuma ba ya ƙyale jigon ya yi gaba.
6.Bumper Plate deadlift
Wannan motsa jiki ne mai ɗumi wanda muke yawan yi kafin horon mutuwa. Bayan mun shimfiɗa tausa, muna ɗaukar farantin karfe kuma mu ƙware a yanayin motsi mai mutuƙar mutuwa, ta yadda mataki na gaba shine horon mutuwa.
Lokacin aikawa: Afrilu-13-2022