Kowane ɗan wasa ya kamata ya san wane tsokoki ke aiki yayin tsugunawa, wannan zai taimaka don ƙarin fahimtar masanan ilimin motsa jiki na motsa jiki. Tsugunnar da kanta ita ce ragewa da dagawa duka jiki ta hanyar lankwasawa / faɗaɗa ƙafafu a gwuiwar gwiwa. Za a iya aiwatar da ƙarin nauyi. Wannan aikin motsa jiki ne na yau da kullun a cikin kowane horo na jiki.
Manufofin mutane biyu da suka fi kowa saurin tsugunnawa su ne rage kiba da kuma samun karfin tsoka. A cikin ta farko, yawancin hanyoyin da maimaitawa, da kuma saurin tafiya, suna taka rawa, kuma a cikin na biyu, ƙarin nauyi, wanda ya kamata ku yi aiki tare da ƙwanƙwasawa, dumbbell ko kettlebell.
Ya faru cewa mata, a cikin mafi rinjaye, suna da sha'awar ƙona kitse, da maza - a cikin ƙaruwa cikin sauƙin jiki. Yankin da aka nufa a duka al'amuran biyu shine ƙananan jikin.
Don haka bari mu gano waɗancan tsokoki yayin jujjuyawar su yayin maza da mata, da kuma yadda za a iya amfani da takamaiman tsoka.
Waɗanne tsokoki suke aiki?
Bari muyi ƙoƙari mu gano abin da squats ke yin famfo, wanda tsokoki ke aiki:
- Groupungiyar Target - Quadriceps (Quadriceps)
Tana tsaye gabaɗaya a gaba kuma wani ɓangare a gefen cinyar, ya ƙunshi kundaye 4. Mai alhakin tsawaita kafa a gwiwa.
- A wannan aikin, gluteus maximus, adductors da soleus suna aiki tare tare da quadriceps.
Gluteus maximus - mafi girma a cikin glute 3, yana kusa da saman firistoci. Ita ce ke da alhakin fasali da bayyanar maki na biyar. Cinyoyin cinya masu karawa suna da karfi don daidaita kwarin gwiwa kuma suna kokarin kawo kafa zuwa tsakiyar layin jiki. Godiya ga tsokoki na duwawu, jujjuyawa / tsawaita kafa zuwa tafin kafa yana faruwa.
Zamu ci gaba da nazarin tsokoki da ke aiki yayin tsugunawa, kuma matsa daga babban rukuni zuwa na biyu.
- Rukuni na gaba sune tsokoki na karfafawa, daga cikinsu akwai masu yin aiki da baya, da kuma madaidaiciya da karkatar da ciki suna ciki yayin tsugunnewa.
Masu ba da aikin sune filaye masu kauri guda biyu waɗanda ke gudana a kowane gefen kashin baya daga wuya zuwa ƙashin ƙugu. Godiya ce a gare su cewa mutum na iya lanƙwasa, juya juzu'i, da dai sauransu. Madaidaicin madaidaiciya kuma mai karkacewa yana cikin yankin ciki. Wadannan wurare ana yin famfo ana horas dasu don samun kyakkyawan ɗakunan kwalliya.
- Stabilarfafa kuzari - aiki don kiyaye daidaiton ɓangarorin jiki daban-daban yayin motsa jiki. A cikin squats, ana yin wannan aikin ta ƙarfe da maraƙi.
Stashin hamst (biceps) yana cikin bayan cinya, mai adawa da quadriceps. Godiya gareshi, zamu iya lanƙwasa kafa a gwiwa, juya ƙananan ƙafa. Tsokar maraƙi - wanda yake a bayan ƙasan ƙafa, yana faɗaɗa daga ƙashin mace zuwa jijiyar Achilles. Ayyuka don mutum ya iya motsa ƙafa, tare da kiyaye daidaito yayin tafiya, gudu, da dai sauransu.
Don haka, yanzu kun san abin da ke gudana yayin tsugunnawa a cikin mata da maza, yanzu bari mu gano yadda ake samun wasu tsokoki su huce zuwa mafi girma.
Manyan ra'ayoyi
Kamar yadda zaku iya tunanin, gwargwadon fasahar tsugunno, ɗan wasan yana haɓaka nau'ikan tsokoki daban-daban. A lokaci guda, babu ma'ana a nemi wane tsoka ke aiki yayin tsugunnawa a cikin mata, ko a cikin maza, saboda tsarin tsokoki a cikin jinsunan duka ɗaya ne.
Idan burin ku takamaiman tsoka ne (alal misali, biceps din ba su da yawa ko kuma kuna son cire breeches daga gefen gefen cinyar), zaɓi nau'in da ya dace kuma ku mai da hankali a kansa yayin horo.
Har ila yau, bari mu dubi wani kuskuren fahimta. Wasu masu farawa suna ƙoƙari su gano waɗanne ƙungiyoyin tsoka suke aiki lokacin da suke tsugune ba tare da nauyi ba, kuma akasin haka, tare da nauyi. Ka tuna, a lokacin wannan aikin, tsokoki iri ɗaya suna aiki, amma tare da sakamako daban-daban. Idan kun tsugunna da nauyinku, yi abubuwa da yawa cikin sauri, zaku rabu da waɗannan ƙarin fam. Idan kun fara tsugunawa da nauyi, gina taimako.
Da kyau, mun gano waɗanne rukuni na ƙwayoyin cuta ke shafar kumbura, yanzu bari mu matsa zuwa ga tsokoki waɗanda suka karɓi mafi girman nauyi a cikin nau'ikan tsugune-tsalle.
Yadda ake sanya takamaiman tsokoki suyi aiki?
Lura cewa babban doka tana aiki anan, wanda ba kawai tasirin horo ya dogara ba, amma har ma da lafiyar mai koyon aikin. Yi nazarin dabarun shimfiɗa a hankali, kuma bi shi da ƙarfi. Musamman idan zaku yi aiki da nauyi masu nauyi.
Bari muyi la'akari da nau'ikan tsugunne da wacce ƙungiyoyin tsoka ke aiki a kowane yanayi:
- Quadriceps yana aiki kusan koyaushe, yayin da aikin motsa jiki don nauyin ɗari bisa ɗari shine tsaka-tsakin gargajiya tare da sandar ɗorawa a kafaɗun. Squungiyoyin gaban (barbell a kan kirji) suna ba da wannan sakamako, amma suna cutar da gwiwoyi ƙasa kaɗan;
- Lokacin da suke tsugune, inda ƙafafu suke tare, musculature na cinya a gefe da cinyoyin waje yana aiki;
- Sabanin haka, a cikin tsugunno tare da tsayi mai yawa, misali, plie ko sumo, farfajiyar ciki na tsokokin cinya yana aiki zuwa mafi girma;
- Idan dan wasan yana aiki tare da dumbbells, wadanda suke a cikin hannayen da aka saukar a gefunan jiki, baya yana aiki fiye da yadda aka saba;
- Kujeru a cikin na'urar hacking suna ba ku damar tura kayan zuwa cinya ta waje, kawai kuna buƙatar sanya ƙafafunku ɗan faɗi fiye da yadda aka saba;
- Don shigar da quadriceps na sama, sa sandar kai tsaye a gabanka kan lanƙwasa gwiwar hannu kuma ka tsuguna kamar haka;
- Wadanne tsokoki kuke tsammanin basa aiki yayin tsugunawa a cikin injin Smith? Hakan yayi daidai, saboda rashin buƙatar sarrafa daidaituwa, kusan baza kuyi amfani da kwaskwarima ba. Amma wahalad da aikin ga quadriceps.
Yanzu kun san abin da tsokoki ke motsawa yayin tsugunawa cikin 'yan mata da samari. A ƙarshe, za mu taɓa batun ɗaya.
Jin zafi bayan motsa jiki
Mun gano ko wane sashin tsokoki yake da kyau, amma kar a yi saurin fara motsa jiki. Da farko, bari muyi magana game da ko al'ada ne jin zafi bayan kowane motsa jiki.
An yi imanin cewa ciwo shine babban alamar da kuka tilasta tsokokinku suyi aiki akan ƙarfi biyar. Kowane wasa a cikin dakin motsa jiki ya ji wannan kalmar: "yana da zafi - yana nufin ya girma." Yaya gaskiyar maganar nan?
Akwai wasu gaskiyar a ciki, amma kuma, akwai daidai adadin yaudara. Akwai ainihin nau'ikan 2 na ciwo - anabolic da physiological. Na farko an gwada shi ta hanyar 'yan wasa waɗanda ke motsa jiki daidai, suna lura da dabaru, shirye-shirye, kuma suna ba tsokoki isasshen nauyi. Amma kuma basu yarda da na baya su shakata ba. A sakamakon haka, bayan horo, suna fuskantar raɗaɗin raɗaɗi, wanda ke nuna cewa tsokoki suna aiki, kuma ba sa yin sanyi. A sakamakon haka, ƙarar tana ƙaruwa sosai.
Kuma nau'i na biyu na ciwo shine sakamakon aiki tare da nauyi mai yawa, sakaci da fasaha, rashin kiyaye dokoki, makirci da sauran mahimman bayanai masu mahimmanci na ƙarfin ƙarfin horo. Kamar yadda zaku iya tunanin, sakamakon wannan yanayin yana iya haifar da rauni.
Ka tuna, ciwon tsoka na yanayin ilimin halittar jiki (mara kyau) yana ciwo, hanawa, baya barin cikakken motsi. Sau da yawa tare da rashin lafiyar gaba ɗaya. Anabolic zafi (daidai) - yana matsakaici, wani lokacin tare da ɗan ƙaramin ƙwanƙwasawa ko ƙonewa, ba ya tsoma baki tare da aikin tsokoki. Ba zai wuce kwana biyu ba, bayan haka ya fita ba tare da wata alama ba.
Ka tuna, ba lallai ba ne ka kawo kanka cikin ciwo. Idan kuna aiki tare da nauyi na yau da kullun, tsokoki zasu ci gaba har yanzu, wannan shine ilimin halayyar su. Zai zama mafi daidaituwa don mai da hankali kan fasaha da yanayin.
Don haka, don taƙaita dukkan abubuwan da ke sama. Lokacin tsugunnawa a cikin maza da mata, tsokoki na quadriceps, gluteus maximus, cinyar daddawa da kuma aikin kafa. Masu ba da bayanan na baya da na ciki (ta dubura da karkace) suna aiki azaman masu tabbatarwa. Additionari, biceps na kafafu da maruƙa suna da hannu. Kamar yadda kake gani, dukkan ƙananan jikin suna aiki. Wannan shine dalilin da yasa squats suna da kyau don gina ƙafafunku da butts. Nasara mai nasara kuma ba mai raɗaɗi ba!
