Aikin motsa jiki guda ɗaya-6 Babban motsa jiki na horo don amfani da farantin karfe

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.

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1. Barbell benci press

Wannan darasi horo ne mai kyau wanda zai iya taimaka mana ƙarfafa pecs na ciki.

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Tsarin aiki:
Ka kwanta a bayanka akan benci, riƙe farantin ƙarami (nauyin bisa zaɓinka) akan ƙirji, manne farantin da hannaye 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

Wani 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:
Ɗauki farantin karfe (kowane girman) kuma ɗauka 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 daga gwiwar hannu, a ja farantin karfen kafa har zuwa cikin ciki, a kula da takurewar baya lokacin da ake jawa sama, sai a sake yin aikin ja da hannaye, ta yadda farantin ya kasance kusa da 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.Front na gaba

Wani ba ya son dumbbells da barbells lokacin horo na gaba yana ɗagawa, faranti mai ƙarfi shine zaɓinsu na farko, sauƙin kamawa yana sa horonmu ya fi dacewa.

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Tsarin aiki:
Zaɓi farantin da ya dace, bayanka a jikin bango, kama farantin karfen da hannaye biyu, sa'an nan kuma ɗaga shi 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!

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Tsarin aiki:
Maƙe gefen farantin kuma ɗaukar shi don tafiya na manomi, wanda zai iya yin ƙarfin yatsan ku sosai.Lokacin yin motsi, zaku iya ɗaga gefe ɗaya ko bangarorin biyu, amma kuna buƙatar kulawa ta musamman ga matsayi, kada 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 motsin ku 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!

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Ƙwaƙwalwa tare da farantin karfe, ana amfani da ƙirjin ƙirjin 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 ƙwanƙwasa ya yi gaba.

6.Bumper Plate deadlift

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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 cikin yanayin motsi mai mutuƙar mutuwa, ta yadda mataki na gaba shine horon mutuwa.


Lokacin aikawa: Afrilu-13-2022

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