Motsa jiki na Triceps na mata: a gida da dakin motsa jiki * Gicciye

Yadda ake yin famfo ko matse kayan goro ga mace? Musclesunƙun hannu sune batun mai ban sha'awa. Kowane mutum a cikin dakin motsa jiki yana mafarkin babban biceps, kuma kowace budurwa tana mafarkin ticeps: yanayi ya halicci mata ta yadda bayan kafaɗa "yanki ne mai matsala" ko ɗayan waɗannan wuraren a jikin mace inda kitse ke taruwa da yardar rai kuma ya fita mummunan sharri. Hanyar hanyar da zata iya taimakawa tare da wannan ita ce yin atisayen 'yan mata a gida da kuma dakin motsa jiki, ba shakka, yayin bin abincin mai ƙananan kalori.

Don yin waɗannan motsa jiki, ba lallai bane ya ziyarci gidan motsa jiki, zaku iya yin su cikin nasara cikin gida. Za mu rarraba kowane motsi ga mata cikin yanayin motsa jiki tare da ƙarin kayan aiki kuma tare da nauyin jikinku. Bari mu fara da motsa jiki a gida.

Saitin motsa jiki a gida

Tunda triceps ne ke da alhakin matsa motsi da kuma mika hannu a gwiwar hannu, mafi mahimmanci kuma motsa jiki na asali zai zama turawa daga bene.

Gwiwa-gwiwa

Tun da tsokoki na ɗamarar kafadar ta sama ba ta da ƙarfi a cikin yawancin 'yan mata, yana da kyau a fara da turawa daga gwiwoyi.

Matsayi farawa: kwance a ƙasa. Hannuna madaidaiciya ne, faɗin kafada baya ko ɗan ƙuntataccen, huta a ƙasa. Afafu suna lanƙwasa a gwiwoyi, gwiwoyi suna ƙasa a ƙasa, an riƙe ƙananan ƙafafun sama da bene.
Ta lankwasa hannaye a gwiwar gwiwar hannu, kana bukatar ka taɓa ƙasa da kirjinka, amma kada ka kwanta a ƙasa gaba ɗaya. Bayan haka, kamar yadda sannu a hankali kuma ƙarƙashin iko kamar yadda ya yiwu, koma matsayin farawa. Duk cikin dukkan motsin, ya kamata a dauki guiwar hannu baya, kusa da jiki, ba zuwa tarnaƙi ba.

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Lokacin da zaku iya turawa daga bene ta wannan hanyar sau 20 ko sama da haka, ya kamata ku matsa zuwa ƙungiyoyi masu rikitarwa.

-Aƙama-nisa riƙe tura-rubucen

Matsayi farawa: a goyan bayan kwance, tallafawa a yatsan kafa da kan dabino. Matsayin hannu: dabino yana ƙarƙashin matattarar kafaɗa. Lokacin lankwasa hannaye a gwiwar hannu, kafada ya kamata ya taba jiki, ba mu yada gwiwar hannu zuwa bangarorin, ba mu yada hannayenmu fiye da kafadu ba.

Ba kowace yarinya ce zata iya kaiwa wannan matakin ba, duk da haka, duk wanda yayi sai ya lura cewa yankin "matsalarta" ya fara amincewa da gaba zuwa kishin ƙawayenta masu rauni. Koyaya, ba zamu tsaya anan ba: 20 ko maimaita maimaitawa a hanyoyi da yawa dalili ne na matsawa zuwa mataki mafi girma.

Kusa-riko turawa

Matsayin farawa: matsayin kwance, tallafawa ƙafafu a yatsun kafa. Matsayin hannu: dabino ya riga ya faɗi kafada-kafada, daidai yadda yatsun hannu ɗaya ke rufe yatsun ɗayan a saman. A matakan farko na sarrafa wannan sigar turawa, gwiwar hannu na iya karkata zuwa bangarorin, duk da haka, aikinmu shi ne mu matsa su kusa da jiki kamar yadda ya kamata, don haka ku sami mafi yawan wannan motsi.

Bari mu koma farkon shirinmu. Me yakamata waɗannan girlsan matan da suke farkon farkon rukunin ƙarfafa ƙwararrun horo su yi? Turawa kai kaɗai masu banƙyama ne, kodayake suna da amfani. Shin zai yiwu a iya rarraba ayyukan motsa jiki na gida? Yaya ake yin famfo a gida don yarinya da wani abu dabam?

Turawa tsakanin kujeru

Wannan aikin yana da sauki, banda masu wanki uku, yana lodi kuma yana mike kirji da kyau. Cikakke har ma don masu farawa.

Wajibi ne a ɗauki kujeru biyu ko kujeru biyu na kusan tsayi daidai. Mun sanya su a nesa na santimita 40-50 (ya fi fadi kafadu).

Matsayin farawa yana tsakanin kujeru biyu. An daidaita kafafu, safa ta tsaya a ƙasa. Hannun suna miƙe a haɗin gwiwar hannu, nauyin jiki ya faɗi akan tafin hannu, ƙafafu suna ɗaukar wani ɓangare na nauyin, wanda ke sauƙaƙe aikin.
Muna tanƙwara hannayenmu a haɗin gwiwar hannu yadda ya yiwu. Kuna buƙatar ƙoƙari don kusurwa na digiri 90, amma idan baku ji ƙarfin a cikin kanku ba, babu laifi, lanƙwasa gwiwar hannu yadda za ku iya, mafi mahimmanci, ƙoƙari ku yi shi yadda ya kamata. Ba kwa buƙatar zuwa ƙasa idan kun ji zafi, aikin ya zama mai daɗi don haɗin gwiwa. Hakanan gwada ƙoƙarin ɗaukar gwiwar hannu fiye da gefe.
Mika hannunka ta hanyar fadada gwiwar hannu.

Triceps Kujerar Ruwa

Ta yaya kuma zaku iya yin famfo na gogewar yarinya a gida? Bambance-bambancen da yafi tasiri akan tsokar triceps na kafaɗa zai zama turawa daga kujera ɗaya, gado mai matasai ko duk wani tallafi mai ƙarfi wanda ya tashi santimita 50-60 sama da bene.

Mun zauna a gefen wannan tallafi. Mun sanya hannayenmu fadin-kafada baya. Muna daidaita ƙafafunmu kuma saka su a kan dugadugai. Muna canza nauyin jiki zuwa hannayenmu, muna motsa ƙashin ƙugu a gaba, don ya kasance sama da bene.
Ta lankwasa hannaye a gwiwar hannu, ka sa ƙashin ƙugu zuwa ƙasa. Abu mai mahimmanci shine kawai ya kamata ka ɗan taɓa ƙasa da gindi kawai, kuma kada ka yi ƙasa a ƙasa ka ɗaga kanka.

Wani mahimmin mahimmanci: gwiwar hannu bai kamata su rabe ba, amma su '' dub 'kai tsaye daga jiki.

Ana iya ɗaukar wannan motsa jiki na 'yan mata a matsayin na asali, tare da taimakon turawa daga ƙasa da motsi da aka bayyana, zaku iya warware tambayar yadda ake yin kwalliyar kwalliyar ga yarinya.

Takamaiman triceps tura-rubucen

Su ne mafi tsananin motsa jiki na mata masu nauyin jiki. A zahiri, wannan analog ne na latsa Faransa tare da ƙwanƙwasa a gida.

Don yin wannan motsi, muna buƙatar wani irin kujera ko kujeru, wanda za mu tura ta bango, wanda zai ba shi cikakken motsi. A tsayin hannu, zamu ɗauki matsayi a kwance, tare da hannayenmu mun kama gefen kujera, wanda muka "daidaita" a gaba.

Tare da motsi mai sarrafawa, muna tanƙwara hannayenmu a gwiwar hannu, kamar dai nutsarwa a ƙarƙashin kujera, motsin yana da sassauƙa da sarrafawa yadda ya kamata. Idan ka ji kana "faɗuwa" da fuskarka a ƙasa, ka durƙusa, za ka fi so ka karya su fiye da fuskarka. Ta hanyar miƙa makamai a gwiwar hannu, za mu koma wurin farawa.

Wannan aikin yana da matukar damuwa a matakin farko na horo. Banda shine zaɓin da aka yi tare da ƙarfafa gwiwoyi ta hanyar kwatankwacin turawa.

Wannan bidiyon zai taimaka wa 'yan mata su koyi yin turawa da kuma yin atisaye a gida daidai:

Saitin motsa jiki a cikin dakin motsa jiki

Bari mu matsa zuwa wasan motsa jiki na mata a cikin dakin motsa jiki. Akwai dama da yawa a cikin gidan motsa jiki - daga masu kwaikwayon ƙira na musamman zuwa dumbbells na yau da kullun, tare da taimakon wanda ba zai zama da wahala ga yarinya ta matse kayan kwalliyar ba. Idan kawai akwai lokaci da sha'awar.

Tsawo makamai daga bayan kai

Wannan aikin yana ɗaya daga cikin mahimmancin tasiri ga tsokar ƙwanƙwasa kafaɗa, bi da bi, ana ba da shawarar ga duk mata da 'yan mata da ke ciki.

Shawara farawa wuri tsaye, azaman mafi aminci ga kashin baya. Afafu kafada-nisa baya, gwiwoyi sun dan lankwasa. Ana ɗaukar nauyin a madaidaitan hannaye sama da kai. Ba a ba da shawarar gwiwar hannu a shimfida fiye da faɗin kafada baya ba. Na gaba, kuna buƙatar tanƙwara hannayenku a gwiwar hannu, sassauƙa sauke nauyin da ke bayan kanku, ji ƙyallen maɓuɓɓuka sun miƙa, dawo da nauyi zuwa ga asalinsa.

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A madadin, zaku iya yin wannan motsi tare da dumbbell ɗaya tare da hannuwanku a madadin. A wannan yanayin, zai zama mafi dacewa don yin shi yayin zaune:

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A matsayin nauyi, ana iya amfani da waɗannan a nan:

dumbbells;
barbell;
toshe kayan na'urar da aka haɗe zuwa ƙananan toshe ko ƙetarewa;
wani roba mai faɗaɗawa a ƙasa ta wani nau'in nauyin dake bayan bayan ka. Wannan zaɓin yana da kyau ga gida.

Zaɓin faɗaɗa hannayen daga bayan kai tare da riƙewa daga ƙananan toshe shine mafi ban sha'awa ga girlsan matan da suke son kawar da ajiyar mai a cikin yankuna kamar yadda ya yiwu. Adadin da aka sanya a kullun zai taimaka wajan kara yaduwar jini a cikin wannan yankin, don haka kara yawan isar da iskar oxygen da kitse mai mai.

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Faransa benci latsa

Kwance a kan benci, ƙafafu sun iya dogaro tare da dukan ƙafa a ƙasa, kai baya rataye. Nauyin nauyi suna cikin hannaye, hannayen suna matakin ido, ba sama da kirji ba, ma'ana, sun dan karkata zuwa kai daga wani matsayi na tsaye dangane da jiki.

Tare da lankwasa gwiwar hannu, zamu kawo nauyin a goshi ko dan fara shi a bayan kai (ya danganta da halaye na mutum), gyara tashin hankali a cikin tsokoki, kuma mika hannaye. Elbow bai buƙaci a tsawaita shi gaba ɗaya ba, kuma wannan ita ce kawai motsawar motsa jiki inda wannan dokar ta shafi. A wannan yanayin, zai taimaka kare kanka daga rauni.

Dumbbells, barbell, toshe, mai fadada na roba na iya zama nauyi, musamman mutane masu kirkirar kirki na iya amfani da ƙyallen kwalliya.

Dumbbell lankwasa akan tsawo

Wannan aikin ana kiransa kickback.

Jikin jikin ya karkata digiri 90 zuwa bene. Kafa na wannan suna don hannun mai aiki an saita shi baya, na biyu yana ɗan gaba a gaba. Hannun da ke aiki an matse shi tare da kafaɗa zuwa ga jiki, gaban goshin yana kallon ƙasa, gwiwar hannu tana lankwasa a digiri 90. Hannu na biyu yana kan gwiwa na kafa mai tallafi. Ka kwance hannu a gwiwar hannu sosai, har sai kun ji tashin hankali mai ƙarfi a cikin ɓangarorin uku. Mun gyara wannan matsayi. Muna komawa matsayin farawa a ƙarƙashin iko.

Kuna iya yin aikin ba tsayawa a cikin karkata ba, amma jingina a kan benci, kamar lokacin da jan dumbbell zuwa bel. Wani zaɓi kuma shine kwance akan cikin kan benci mai ɗan karkata kaɗan (digiri 15), to kuna iya yin ƙwanƙwasawa da hannu biyu a lokaci guda.

Hakanan ana iya aiwatar da wannan motsi tare da na'urar toshewa tare da mai faɗaɗa - don sanarwa ga waɗanda ke yin aiki a gida.

Dips a kan sandunan da ba daidai ba

Matsayin farawa yana rataye a kan sandunan da ba daidai ba, jiki ya miƙe, an daidaita shi a madaidaitan hannayen da ke tsaye zuwa saman duniya. Tare da irin wannan tsayayyen matsayi na jiki ko tare da dan karkatar da jiki zuwa gaba, ya zama dole a tanƙwara hannaye a haɗin gwiwar hannu zuwa kusurwa 90-100, ba tare da yaɗa gwiwar hannu zuwa ga tarnaƙi ba - wannan zai canza wani ɓangare na kaya a kan tsokoki. Pushara zurfin turawa a cikin wannan zaɓin suna da rauni ƙwarai saboda haɗarin haɗarin rauni ga haɗin gwiwa. Don haka ya kamata ku daidaita hannayenku a ƙarƙashin iko, kuna ƙoƙarin ƙirƙirar matsin lamba da tafin hannu a kan sandunan da ba daidai ba.

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Tunda wannan zaɓin yana da matukar wahala ga yawancin 'yan mata, a waɗancan wuraren motsa jikin da akwai na'urar gravitron, zaku iya yin wannan aikin akan shi.

Turawa a kan gravitron

Mahimmancin wannan na'urar ita ce, tana haifar da tallafi a gare ku yayin aiwatar da turawa a kan sandunan da ba su dace ba da kuma jan-layi: wani dandamali na musamman yana matsawa a kan dugaduganku ko gwiwoyinku (ya dogara da fasalin fasalin) kuma yana sauƙaƙa aikin.

Thearin nauyin da kuka saita akan wannan na'urar, sauƙin zai zama muku don yin matsi-turawa. Ban da dandamali na tallafi, fasahar turawa ta gravitron tana da cikakkiyar daidaituwa da dabarun tura sandar daidaitawa.

Latsa ƙasa akan na'urar toshewa

Kayan toshewa yana nufin ko dai wata hanyar wucewa ko jere na sama don tsokokin baya. Babban abu shine cewa makunnin yana sama da ku, ma'ana, an gyara shi zuwa babban toshe.

Muna tsaye muna fuskantar na'urar toshewa, ansu rubuce-rubucen tare da riƙe kafada-faɗi nesa ba kusa ba. Muna matsa kafadu zuwa ga jiki, gaban goshin ya tanƙwara. Gwiwoyi sun dan lankwasa, baya ya mike, kafadun kafada sun rabu, kada ya zama akwai tashin hankali a wuya. Muna miƙa hannayenmu a gwiwar hannu, ba tare da ɗaga kafaɗun daga jiki ba kuma ba tare da girgiza jiki ba, gyara tashin hankali a cikin tsokar ƙwanƙolin kafaɗa, komawa zuwa wurin farawa.

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Hakanan zaka iya yin wannan motsi tare da igiya:

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Yin waɗannan darussan zai taimaka muku, ƙaunatattun mata, juya juzuɗanku daga "yankin matsala" zuwa abin alfahari. Babban abu shine, da farko, yi ƙoƙari koyaushe ka ji abubuwan da kake sakawa lokacin da kake yin atisayen da aka lissafa, kuma abu na biyu, kar a rataya akan gaskiyar cewa kana buƙatar zuwa gidan motsa jiki - kwalban ruwa rabin-lita zasu sami nasarar maye gurbin dumbbells, da kuma bandejin roba daga kantin magani - toshe na'urar.

Bidiyon da ke bayani game da dabarun yin atisayen 'yan mata a dakin motsa jiki: