Kujerun roba na roba mafita ne ga mutanen da ba su da damar ziyartar dakin motsa jiki tare da injunan motsa jiki a kai a kai. Mata musamman suna son su don kyakkyawar damar da za su fitar da fata mai laushi a farfajiyar hannayen da ƙafafu, matse tsokokin gindi, sanya kwatangwalo da hannaye su zama fitattu kuma masu dacewa.
Wannan kayan aikin yana ba ku damar ƙara ɗaukar nauyi yayin aiwatar da motsa jiki na yau da kullun. Yana sa ya yiwu a yi amfani da dukkanin ƙungiyoyin tsoka ba tare da yin lodi da kashin baya da haɗin gwiwa ba. Ga ƙananan jiki, tsugunnowa tare da bandin roba a ƙafafu suna da tasiri musamman, saboda yana rikitar da aikin sosai. Wannan shi ne saboda ƙarfin juriya wanda dole ne ɗan wasa ya ci nasara, a lokaci guda tare da kaya, a zahiri, masu zaman kansu kansu.
Menene ƙungiyar roba don wasanni
A zahiri, wannan rukuni ne na roba da aka rufe a cikin zobe, wanda, yayin aiwatar da motsa jiki, dole ne a miƙa shi da nau'ikan girma dabam dabam. Ana kiran kayan haɗi da sunaye daban-daban: ƙungiyar roba mai motsa jiki, madauki mai faɗaɗawa, ƙaramin ƙarami, mai faɗaɗa ƙafa, ƙaramin band, ƙaramin madauki, ƙungiyar juriya, da dai sauransu.
Ba za a rude shi da madaukai na roba da na roba ba. Bambanci daga na farko a girman zobe (diamita na madaukai ya fi girma sosai), kuma na biyu, gaba ɗaya, ba a rufe su ba.
Bandungiyoyin roba na iya samun matakan ƙarfi daban-daban, don haka 'yan wasa na iya haɓaka ko rage kayan. Idan kuna shirin yin aiki da gaske, muna ba da shawara cewa kai tsaye ka sayi saitin ƙungiyoyin gwagwarmaya tare da tsayayya daban-daban. Wannan hanyar zaku iya ƙirƙirar isassun kaya don tsokoki daban-daban.
Fasali na squats tare da roba
Idan kuna mamakin yadda zaku tsuguna tare da bandin roba don dacewa, yi tunanin yin atisayen da aka saba, amma kuna da madaurin roba a miƙe tsakanin ƙafafunku. A lokacin tsugunne, ban da aiki tare da nauyinku, kuna kuma buƙatar yin wucewa zuwa gefe, shawo kan juriya na mai faɗaɗawa. Shin kun gabatar? Amince, aikin ya zama da wahala sosai.
Akwai bambanci da yawa a wurin sanya na roba lokacin yin squats. Hakanan ana amfani da kayan haɗi don rikita jujjuyawa, miƙawa, yin famfo hannu da dumama jiki.
Yadda za a zabi madaidaicin roba?
Mun riga mun faɗi cewa kayan haɗi na iya samun digiri daban-daban na tsaurin ra'ayi, daidai da abin da matakin rikitarwa ke ƙaruwa. Ta ƙa'idar da ba a faɗi ba, duk masana'antun suna raba matakan juriya na ɗamarar roba da launuka, kuma kowannensu yana da nasa ma'auni. Koyaya, mafi yawan zaɓuɓɓuka sune:
- Rawaya ita ce juriya mafi rauni;
- Launi mai launi - mataki na 2 na lodi;
- Green - babban matsala;
- Blue - har ma da juriya mafi girma;
- Baƙar fata ita ce ƙungiyar roba mafi ƙarfi, ta dace kawai ga ƙwararrun 'yan wasa masu ƙoshin lafiya.
Don yin squats tare da zaren roba ba kawai tasiri kawai ba, amma har ma da jin daɗi, kuna buƙatar zaɓar kayan haɗi daidai:
- Madeungiyoyin juriya an yi su ne da latex ko auduga. Na farko sun fi rahusa, amma sun zame, sun birkice lokacin da aka miƙa su, suka yanke cikin fata suka zamewa. Na biyun sun fi dacewa, amma farashin su ya ninka na latex ninki biyu.
- Akwai gajeru da dogaye. Gabaɗaya, tsayi baya tasiri ingancin motsa jiki, amma dogon madaukai yana ba da ƙarin bambancin motsa jiki.
- Akwai kayan haɗi masu fadi da kunkuntar. Lokacin zabar, a jagora ta ƙa'ida: faifai da ya fi faɗi, girmar ta fi girma.
- Idan kun ji tsoron cewa yayin aiki mai roba zai zube ba zato ba tsammani, yana yi muku bulala mai zafi a lokacin da yake dawowa, sayan mai faɗaɗa a hannun riga. Wannan wani nau'in murfi ne wanda zai kiyaye kayan haɗi a ciki, yana ceton ku daga rashin jin daɗi a yayin hutu.
- Af, da mafi tsaurin kai na roba, da wahalar karya shi.
Waɗanne tsokoki ke aiki yayin squats tare da roba?
Abu na gaba, zamu nuna muku yadda zaku tsuguna tare da ƙungiyar motsa jiki don wuce duk tsammanin, amma da farko, bari muyi magana game da ƙwayoyin da ake so.
- Tabbas, tsokoki na gluteal suna aiki, kamar yadda yake tare da kowane squat;
- Hakanan, tsokar quadriceps na cinya yana da hannu;
- Bugu da ƙari, ƙwayoyin maraƙi;
- Jagora da danshi;
- Culaarfafa musculature - masu haɓaka baya, abs, biceps femora.
Kamar yadda kake gani, squats tare da ƙungiyar motsa jiki suna ba ka damar amfani da ƙungiyoyin tsoka iri ɗaya kamar ɗakunan yau da kullun, ba tare da kayan haɗi ba. Hakanan an tsara shi don ƙara ɗaukar kaya, a rarraba shi gaba ɗaya a kan tsokoki, yayin da ba a cika wa kashin baya nauyi mai yawa ba. Wannan ita ce cikakkiyar hanyar da za a rasa nauyi a yankunan matsala ba tare da tsugunawa tare da ƙararrawa ko dumbbells ba.
Fa'idodi da rashin amfani
Mene ne fa'idar tsugunno tare da na roba a kafafu, bari mu bincika!
- Yana ba ka damar rarraba kaya gaba ɗaya, juya shi daga aya zuwa ɗaya.
- Wannan babban zaɓi ne ga kayan nauyi, wanda galibi an hana shi saboda dalilai na likita. Za'a iya amfani da bandin roba ko da 'yan wasa masu ciwon kashin baya;
- Andara faɗaɗawa kusan ba sa ɗaukar mahaɗin;
- Mazauna tare da roba suna da wahalar aiwatarwa ba daidai ba - jikinka, don sauƙaƙe aikinsa, cikin hanzari yake gudanar da aikin kwalliya ta hanyar fasaha;
- Saboda matakai daban-daban na taurin kai, zaka iya sauya kaya, wanda ya dace sosai;
- Ana iya amfani da kayan haɗi a gida, a dakin motsa jiki, da kuma waje. Yana ninkawa sosai kuma yayi daidai da kowane, koda karamar jaka ce.
- Yana ba ka damar ƙona 200-300 ƙarin kcal zuwa yawan adadin lokacin da ake tsugunawa ba tare da bandin roba ba.
- Irin wannan horon zai sanya fata ta zama mai roba, ta sauƙaƙe shi daga flabbiness da cellulite.
Tabbas, akwai kuma rashin amfani. Da farko dai, wannan shine iyakar lodi. Kuna iya kara nauyi a jikin barbell yadda kuka ga dama, amma ba za ku sa bel na roba 15 a kanku ba, duk yadda kuke so. Abu na biyu, mai faɗaɗawa ba zai taimaka don haɓaka tsokoki sosai ba, kawai don samar da taimako. Domin tsoka ta girma, ƙarfin horo tare da nauyi ya zama dole. Dangane da haka, wannan kayan haɗi bai dace da maza waɗanda ke son haɓaka adonsu ba, amma ya dace da matan da ke horo don rasa nauyi.
Bambance-bambancen motsa jiki
Don haka, kun sayi mai faɗaɗa squat, kuyi nazarin abubuwan, ku karanta shawarwarin. Lokaci yayi da za a fara motsa jiki! Wadanne bambance-bambancen ne suka fi shahara musamman ga 'yan wasan zamani?
- Crunch squats. An jawo kayan haɗi tsakanin ƙafa, an yi tsugune, kuma yayin ɗagawa, ana jan gwiwoyi a madadin zuwa kirji;
- Gwanin gwiwoyi na roba. Kayan aiwatarwa na gargajiya;
- Squats tare da roba ƙarƙashin ƙafa. Dan wasan ya taka kafaffen madauki, ya kamo rabi da hannayensa ta yadda a lokacin hawan roba ya miƙe, yana ƙirƙirar ƙarin kaya;
- Tsalle squats, mai fadada gwiwa;
- Squats tare da huhu zuwa tarnaƙi;
- Fayil guda ɗaya mai tafiya;
- Swungiyoyin lilo na gefe;
- Tsalle-tsallake-tsallake zuwa gefe;
- Lungunan huhu tare da juyawa zuwa garesu;
Yaya za a tsuguna daidai tare da bandin roba a ƙafafunku?
Idan kun damu cewa baku san yadda ake tsugunawa daidai ba tare da bandin roba a ƙafafunku, shakata. Kayan haɗi ba ya ba da shawarar wata fasaha ta musamman, mafi mahimmanci shine sanin madaidaicin algorithm don aiwatar da kowane motsa jiki ba tare da mai faɗaɗawa ba.
Koyaya, don tambaya game da "yadda ake kwalliya tare da bandin roba don dacewa" a ƙarshe an warware, karanta sharuɗɗan masu zuwa:
- Kada a bar dumi da sanyi - tsokoki da jijiyoyi suna buƙatar dumi, a shirye don aiki;
- Yi numfashi daidai - a cikin kumbura, sha iska koyaushe a kan gangarowa, fitar da iska a kan tashi;
- Kada ka taba motsa jiki idan ba ka da lafiya;
- Muna ba da shawarar zaɓin kayan haɗi tare da shimfiɗar zamewa don sauƙaƙa motsa jiki.
- Sanye dogon wando mai matse jiki yayin motsa jiki don gujewa kunci da damuwa ga kafafun ku.
- Tabbas, yi amfani da mai faɗaɗawa tare da matakin tsaurin kai wanda ya dace da kai;
- Kada ka taɓa tsayawa kan abin da ka samu - ƙara ɗaukar kaya a kai a kai.
To shi ke nan, mun gaya muku game da duk siffofin yin amfani da band na roba. Yanzu ƙafafunku za su ƙara zama siriri, kuma jikinku zai yi Ton. Ji daɗin motsa jiki!
