Hanya ta kwance a kwance ga 'yan mata wata hanya ce da ta dace

Don horarwa mai inganci an bada shawara don zaɓar kayan aikin da ke ba da nauyin kungiyoyi daban-daban. Hanya a cikin kwance a kwance yana kama da lalata. Ana ba da shawarar yin shi ga dukan 'yan wasan da suke so su sami kyakkyawar jiki mai sauƙi.

Tashin hankali na kwance - abin da tsokoki suke aiki?

Yin aikin wannan motsa jiki, nauyin yana karɓar yawan kungiyoyin tsoka da kuma manyan sun haɗa da: trapezoid, rhomboid da tsokoki latissimus da biceps. Ana gudanar da zaɓuɓɓukan tayar da hanyoyi daban-daban, zaka iya motsa mayar da hankali ga ƙuƙƙun tsokoki. Idan ka yi amfani da nauyin nauyin nauyi kuma ka sanya karamin adadin sake sakewa, sa'annan zaka iya shinge trapezoid, tsofaffin ƙwayoyi da lu'u-lu'u. Yin amfani da ƙananan nauyin nauyi da kuma yin sau da yawa na sakewa, baya ya ƙarfafa . Yawancin da aka zaɓa ya kasance mai muhimmanci.

1. Idan aikin motsa jiki ne da aka yi ta hanyar kwantar da hanzari, to, kana buƙatar yin amfani da zaɓuɓɓuka tare da maƙalai guda biyu wanda ke kusa da nesa. Kana buƙatar kai su don haka dabino suyi juna. Babban nauyin yana motsa zuwa kasan baya.
2. Hanya ta kwance a kwance tare da tsayi mai mahimmanci an yi tare da tsayi mai tsawo kuma yana da kyau a yi amfani da mai maƙalli. A wannan ɓangaren aikin, an dawo da baya zuwa sama.

Rashin kwance ga 'yan mata

Domin horarwa ta zama tasiri kuma don rage haɗarin rauni, dole a yi la'akari da dokoki masu muhimmanci.

1. Don nazari mai kyau game da tsofaffin tsokoki na baya, yana da muhimmanci a rage iyakar scapula yayin hawan jini.
2. Dole motsa motsi na kwance a kwance dole ne a yi shi ba tare da yin jituwa ba.
3. Dogayen kafafu suna da muhimmanci a gyara yayin horo. Ba za a iya daidaita su ba da karfi.
4. Don sauƙaƙe aikin su, ana iya barin jiki a gaba / baya, wato, lokacin da aka saki nauyin, ya zama dole a kunna gaba don a mayar da baya baya. Yana da muhimmanci a yi la'akari da cewa amplitude na motsi ya zama karami.
5. Dole ne a yi motsi a cikin na'urar ƙwaƙwalwar simintin gyare-gyaren don a nuna alamomi a ƙasa. Ba za a iya dasa su ba nesa, saboda wannan zai rage tasiri na horo.

Hanya ta kwance a kwance zuwa ciki

Ana amfani da motsa jiki ta jiki da masu dacewa. Hanya ta kwance a kwance zuwa cikin ciki yana nufin horar da tsokoki mafi girma daga baya. Dalilin shi ne cewa motsa jiki ba wai kawai yana tasowa ƙwayar ba, amma kuma yana taimakawa wajen kawar da ƙafa, inganta yanayin . Hanya ta kwance a kwance zuwa bel din ana gudanar da shi a kan na'urar kwarewa ta musamman, bisa ga tsarin da aka gabatar:

1. Zuwa kebul na ƙananan ƙananan, yana da muhimmanci don hašawa mahimmancin nau'in V, wanda zai yiwu a yi amfani da riko lokacin da dabino suka fuskanta juna.
2. Zauna a ƙasa ka huta ƙafafunka a tsaye, dan kadan ka durƙusa. Sake baya a madaidaiciya, tanƙwara da baya kuma ɗauka.
3. Hannun hannu suna janyewa kuma tanƙwara don haka jikin ya dace da kafafu. Wajibi ne ya kamata a tura shi gaba. Wannan zai zama farkon (IP).
4. Kashewa, ƙara maƙara a kanka har sai gurasar ta shafe maballin. Yana da muhimmanci mu ji damuwa da tsokoki na baya. Kulle matsayi na dan lokaci kaɗan.
5. Komawa zuwa PI tawurin haushi.

Hanya ta kwance a kwance zuwa ciki

Hanya ta kwance a kwance a cikin kirji

Daya daga cikin bambancin aikin motsa jiki na baya, wanda yake da bambanci a cikin abin da aka yi amfani da shi ba a ciki ba, amma ga kirji. An tsara shi ne don horar da tsokoki mafi girma daga baya . Za'a iya kaddamar da sigofin kwance a cikin na'urar kwaikwayo tare da ɗayan hannu daban. Coaches bayar da shawarar cewa kowa da kowa zaɓi wani zaɓi wanda ya fi dace.

1. Sanya nauyin da ya dace da kuma daukar PI kamar yadda yake a cikin motsawar da ta wuce, amma jiki yana buƙatar ƙin dan kadan a gaba.
2. A kan tayarwa, a yi takalma zuwa kirji, ajiye jikin a cikin matsayi mai kyau. Komawa zuwa IP akan wahayi.

Hanya ta kwance a kwance a baya

Don yin gyaran ƙwayar baya, ba za ka iya yin ba kawai da darussan biyu da aka tattauna a sama ba, amma har ma da ɗayan hannu ɗaya. Wannan shinge mai kwance a baya yana aiki da kyau don tsakiya. Zai fi dacewa don hašawa kayan haɗi zuwa na USB.

1. A yarda da PI kamar yadda yake a cikin motsa jiki na farko, ɗauka da hannun hannu daya. Yana da muhimmanci ga dabino ya dubi. Riƙe hannun na biyu akan belinku.
2. Kashewa, cire kayan a hannunka, juya wuyan hannu, don haka hannun yana fuskantar jiki. Matsayi har sai goga ta shafe ciki.
3. Bayan gyara wuri, numfashi, komawa zuwa FE.

Hanya ta kwance a kwance a baya

Hanya ta kwance a kwance zuwa kai

Zaɓin na gaba yana horar da tsokoki na kafadu. Hanya da kebul a kwance a kai zai taimaka wajen rage tashin hankali da spasm a wannan yanki. Hanyar kisa tana kama da bambance-bambancen da aka yi la'akari da banda wasu bayanai.

1. Shirya kan na'urar na'urar kwaikwayo, shan IP, kamar yadda ya kamata a farkon motsa jiki. Yi amfani da maɓallin waya, ɗaukar shi don haka dabino suna nunawa.
2. Haɗa abin da aka ɗauka zuwa wuyansa akan wahayin don haka a karshen ƙarshen buroshi yana a matakin kai.
3. Bayan an daidaita matsayi, komawa IP a kan wahayi.

Hanya ta kwance a kwance zuwa kai

Tsayawa a cikin kwance block a crossover ga triceps

Ba mata da yawa sunyi alfaharin kyawawan hannayensu kuma a mafi yawan lokuta, dukkanin laifin da ya raunana triceps. Hanya da aka yi a kwance a cikin tsinkayar yana kama da manema labaru na Faransanci kuma yana amfani da shugabannin uku na triceps.

1. Sanya kanka kan benci ta ajiye shi a kusa da igiya na igiya. Ya kamata a kula da kai ga tsarin.
2. Ɗauki madaidaicin madaidaicin don haka itatuwan suna fuskantar sama. Tada hannayenka zuwa kusurwar dama a cikin kangi. Dole ku kasance a matsayi na gaba. Kada ka rage hannayenka ƙananan kuma ka riƙe rike kusa da kanka.
3. Ƙara hannayen hannu ko hannu a kan fitarwa, la'akari, wannan motsi ya kamata ya faru ne kawai a cikin haɗin gwiwa. Dole ne a gyara sashi daga hannun hannu daga gwiwar hannu zuwa goshin gaba.

Tsayawa a cikin kwance block a crossover ga triceps