Atsungiyoyi tare da ƙwanƙwasa a kan kafadu da kirji: yadda za a tsuguna daidai

Theungiyar barbell tana ɗaya daga cikin mahimmancin motsa jiki a cikin ɗakin ajiyar kowane mai ƙarfi ko mai sha'awar CrossFit. Yana haɗuwa da aiki kusan dukkanin tsokoki na babba da ƙananan bel, da kuma tsokoki na karfafawa. Ta hanyar matakin wannan darasi, mutum na iya yin hukunci game da cikakken ƙarfin ƙarfin ɗan wasan, tunda yana da asali kuma yana da muhimmanci a fasaha.

Atsunƙun daji tare da sandar ƙarfe a kafaɗun suna buƙatar ɗan wasa ya bi cikakkiyar dabara. Wannan batun yana da mahimmanci saboda nauyi masu nauyi koyaushe suna cikin haɗarin rauni, ɓarna, ko ma mafi muni. A cikin wannan labarin, zamuyi bayani dalla-dalla game da ka'idoji na squats tare da barbell, ba da bambancin motsa jiki daban-daban, da kuma bayanin yadda ake yin su daidai.

Amfana da cutarwa

Da farko, bari mu ragargaza fa'idodi da fa'idodi kuma mu gano abin da squan baranda ke yi.

1. Wannan shine mafi kyawun motsa jiki ga athletesan wasa waɗanda ke horarwa don haɓaka ƙwayar tsoka. Yana ba ka damar ƙirƙirar kyakkyawar taimako, sautin tsokoki, ƙara ƙarfin su;
2. An wasa ya zama mai wayar hannu, daidaituwa da ƙofar juriya ya inganta;
3. Motsa jiki yana motsa karuwar yaduwar jini a yankin pelvic, wanda ke da tasiri mai tasiri kan tsarin haihuwar namiji;
4. Atsungiyoyin da ke da nauyi masu nauyi suna ba da gudummawa ga haɓakar haɓakar testosterone, wanda ƙarfinsa ya dogara da shi;
5. Squats zai iya taimaka maka rasa mai a cikin ƙananan jikinka. A sakamakon haka, kuna samun tsokoki masu ƙarfi da tasiri, da kuma jijiyoyin jiki;
6. Ga mata, kujerun barbell suna da amfani ga gyaran jiki - suna taimakawa wajen daga gindi, kwatangwalo, inganta fasali, da kuma matse fata.
7. Matsakaicin matsakaici (nauyi mai sauƙi) yana taimakawa don ƙarfafa haɗin gwiwa da jijiyoyi.
8. Motsa jiki yana taimakawa wajen kara karfin jiki, inganta yanayi, daukaka darajar kai, da inganta ingancin bacci.

Idan mukayi magana game da gazawa, zamu lura da wadannan maki:

• Don yawancin bambancin, 'yan wasa za su buƙaci kayan aiki, wanda ke nufin cewa ba za su iya yin atisaye a gida ba;
• Ya kamata masu farawa su yi atisaye tare da mai koyarwa - ba ma ba da shawarar kafa dabarun da kansu;
• Barbell squats suna da yawa na contraindications (babban kaya a jiki);
• Motsa jiki yana da matukar damuwa, don haka bi dabarun a hankali.

Duk cutarwa tana sauka ne ga sakamakon sakamakon rashin dacewar karshen.

1. 'Yan wasa suna fuskantar haɗarin rauni ga jijiyoyin gwiwa da haɗin gwiwa. Af, muna ba da shawarar kunsa bandeji na roba akan gwiwoyin ka;
2. Rip kashe kashin baya;
3. Samo hernia ta baya ko fitina;
4. Sau da yawa akwai raunin da ya faru a ɗamarar kafadar ta sama - kana buƙatar samun ikon riƙe sandar daidai;
5. Inara matsa lamba na cikin-ciki na iya haifar da ɓarkewar ƙwayar mahaifa, sabili da haka yana da daraja saka ƙungiyar 'yan wasa.

Contraindications

Kafin mu fada muku yadda ake tsugunne tare da sandar raga ga maza da mata, za mu sanar da ku jerin abubuwan da ke nuna adawa. Karanta shi a hankali:

• Duk wani, koda ƙananan, matsalolin baya;
• Cututtuka ko raunuka na hip, ko haɗin gwiwa, jijiyoyi;
• Dorsal da hernias na ciki;
• Radiculitis da scoliosis;
• M cututtuka na zuciya da jijiyoyin jini tsarin;
• Yanayi bayan bugun zuciya ko bugun jini;
• Magungunan varicose;
• Glaucoma;
• Ciki;
• Lokacin dawowa bayan tiyata ko rauni;
• Duk wani mummunan yanayin cututtuka na yau da kullun;
• Hanyoyin kumburi, ƙara yawan zafin jiki;
• Yanayin rashin lafiya.

Injiniyan lafiya

Za mu fara bayani kan yadda ake hada-hada barbell nan ba da jimawa ba, amma muna bukatar fara magana game da aminci. Muna fatan babu buƙatar bayyana dalilin da yasa wannan ya zama dole.

1. Kada a taɓa motsa jiki cikin ƙoshin lafiya, a cikin halin maye ko wani abin maye, haka kuma idan kun ji zafi mai zafi a cikin tsokoki ko jijiyoyi;
2. Koyaushe yi dumi - squats tare da kwasfa akan tsokoki masu sanyi suna kashe kansu don na ƙarshe;
3. Yi aiki lami lafiya, ba tare da jerking ko jerking ba;
4. Lokacin tsugunewa, kada ka daga kanka sama, zaka iya rasa ma'aunin ka. Kada ku raina ƙasa. Yana da kyau ka lura da kanka a cikin madubi, ka tsare kanka da kallo;
5. Motsa jiki tare da kayan aiki: bandeji na roba, bel mai motsa jiki, wuyan hannu, takalmi mai taurin wuya, tufafi masu kyau.
6. Lokacin tsugunnawa tare da nauyi masu nauyi, tabbatar da kawo abokin tarayya azaman yanar gizo na aminci. Kuma zai fi dacewa 2 ko 3. Kada ka yi jinkirin tambayar mutanen da ke cikin dakin motsa jiki don taimako idan ka zo karatu kai kaɗai. Etia'idar wasanni ba za ta bar su su ƙi ka ba;
7. Fara tare da ƙananan nauyi, a hankali ƙara pancakes;
8. Kada kayi reps da yawa (sama da 6) saboda nauyin axial yayi nauyi sosai saboda baya. Adadin maimaitawa a hanya daya shine 6-12.

Kamar yadda kake gani, babu dokoki da yawa kuma duk sun wadatar.

Yadda ake samun nauyi

Bari mu ci gaba da koyon yadda ake koyon yadda ake tsugunawa da barbell kuma a ƙarshe mu fara aiki. Bari mu bincika yadda za'a sami mafi kyawun nauyi.

Akwai dokar da za ta ba ka damar zaɓar nauyin farawa mafi kyau duka don mai farawa - "nauyin jiki - debe kilo 15." Wato, idan mai wasan yakai kilo 85, nauyin farko na kayan aikin bazai wuce kilogiram 70 ba.

Koyaya, sau da yawa mutanen da suka fara ziyartar zauren basa shiri sosai kuma, suna da mashi, masu ƙiba, har darajar da aka samu ta amfani da wannan dabara ta zama mai musu ƙarfi.

Masu ba da horo na ƙwararru suna ba da shawarar farawa tare da nauyin kilogiram 40-50, bayan haka kuna buƙatar yin maimaita 10. Idan aikin ya kasance mai sauƙi, sanya pancake na kilogiram 5 a bangarorin biyu na sandar. Maimaita gwajin. Ci gaba da birgima har sai kun ji gazawar tsoka don maimaitawa 6-8. Wannan shine ainihin nauyinku na aiki.

Yadda za a riƙe barbell?

Lokacin tsugunawa, ana ba da izinin riƙe sandar a kan ƙafafun kafaɗa, kafadu, gaban Delta, amma ƙafafun ana ɗauke da zaɓi na kowa da sauƙi.

• Dangane da dabarun yin tsuguno tare da igiya a bayanta, riko ya kamata ya zama madaidaiciya kuma a rufe. Faɗin hannaye ba shi da wata damuwa, amma galibi ana sanya su da ya fi faɗaɗa kafaɗu kaɗan. Ya kamata su zama masu daidaitawa a wuyan daga gefuna. Wannan yana da mahimmanci don kiyaye daidaito.
• Dabarar tsugunnawa tare da ƙwanƙwasa a kan kirji yana ba ka damar riƙe sandar a cikin hanyar gargajiya (mai kama da ƙugiya) ko hanyar ƙetare. Na farko ya shafi sanya goge daidai gwargwado a wuyanka nesa da kai don su kalli sama. Rikicin ya rufe rabin. A karo na biyu, an haye makamai a kan sandar, riko ya buɗe.

Waɗanne tsokoki suke aiki?

Don taimaka maka mafi fahimtar ilimin kimiyyar kere-kere na masu barbell, bari mu gano wane tsokoki ke aiki yayin aiwatarwa:

1. Ana karɓar babban kaya ta quadriceps (cinyoyi masu kai huɗu) da kuma gluteus maximus (wanda ke da alhakin zagaye na butt);
2. Arfafa matsayin masu binciken na baya, hamstrings, soleus, maraƙi;
3. Ciki (madaidaiciya da karkatarwa) da delta suna karɓar kaya na biyu;
4. Gwiwar gwiwa, duwawu da na maraki, da kuma baya da kafadu, suna aiki sosai.

Da kyau, mun bayyana a sarari cewa barikin ƙwanƙwasa yana rawar jiki, kamar yadda kuke gani - wannan shine cikakken aikin motsa jiki don gina ƙafafu masu ban sha'awa da gindi zagaye. A ƙarshe, bari mu matsa zuwa dabara!

Kayan fasahar gargajiya na Barbell

Bari mu fara da duban dabarun tsugunnar da maza da mata, sannan mu kara wasu shawarwari daban na kowane bambancin motsa jiki.

Tabbatar dumi dukkan jikin ku sosai tare da tsarin motsa jiki na zuciya. Yi 'yan saiti na kujerun mashaya mara komai.

Basic dabara

Matsayin mafi kyau duka na sandar shine matakin ƙwanƙolin ɗan wasa.

• Tsaya a ƙarƙashin sandar, ka ɗan tsuguna kaɗan, lanƙwasawa a ƙasan baya (ba tare da zagaya bayanka ba), sanya sandar a kan tarkon, ka cire shi daga sandunan. Auki matakai kamar baya don kada ku bugi ƙirar yayin squats;
• Matsayin farawa ga mafi yawan nau'ikan tsugunnin barbell ga maza da mata iri ɗaya ne: ƙafa kafada-faɗi a faɗi, hannaye a kan sandar, gwiwar hannu a baya, baya madaidaiciya, ƙafafun kafaɗa sun yi laushi, ba damuwa, sa ido.
• Kar a manta game da numfashi mai kyau lokacin tsugunawa. Yayin da kake numfashi, fara sauka a hankali har sai cinyoyinka sun yi daidai da bene. An ja duwawun baya kuma an ja gwiwowi baya. A lokaci guda, baya yana lankwasawa, saboda abin da jiki ke lankwasawa kaɗan gaba. Yana da mahimmanci a rarrabe tsakanin son zuciyar mutum da wuce gona da iri.
• Yayin da kuke fitar da numfashi, a hankali ku tashi, kuna komawa matsayin farawa.

Lura cewa zurfin squat yana shafar wahalar aikin. Idan kun tsugunna a ƙasa a layi daya, gindi da baya za su kasance a cike da lodi. Koyaya, don masu farawa, muna ba da shawarar fara aikin daga ma'anar zinare, wanda shine mafi ƙasƙanci inda ƙafa da cinya suka zama kusurwar dama.

Bambanci

Don haka, mun tsara yadda za a yi tsuguno ta gargajiya tare da ƙyalli, yanzu bari mu matsa zuwa wasu bambancin. A hanyar, tanadi na asali na fasaha ya kasance iri ɗaya, amma akwai nuances.

• Barbell Squat tare da matsakaicin matsayi. Saboda shi, quadriceps suna da hannu sosai, da kuma saman cinya. Wannan bambance-bambancen ba zai baku damar aiki gabaɗaya ba, don haka matsakaicin zurfin squat ɗin zai kasance a layi ɗaya. Babu bambance-bambance a cikin fasaha.
• Wide tsayi barbell squats. Abinda aka fi sani a cikin wannan rukunin shine sumo squats. Shugabancin daukar kaya a takamaiman tsokoki ya dogara da madaidaicin matsayin kafafu yayin tsugunawa da barbell. A wannan yanayin, tsokoki na cinya na ciki, da kuma tsokoki na gluteal, suna aiki da ƙwazo. Babban nuance na dabara shine cewa dole ne a juye safa kamar yadda shimfiɗa ta bada dama. Yakamata su duba sosai a waje ɗaya tare da gwiwoyi.
• Squungiyoyin gaban. Ba shi yiwuwa a yi aiki tare da nauyi masu nauyi tare da su, saboda haka ba a nufin waɗannan ƙananan raƙuman don bayanai. Dabarar yin aikin tsugunne tare da sandar ƙarfe a kan sternum kawai a kallon farko da alama ya bambanta da algorithm a cikin sigar gargajiya. Wannan saboda sandar tana gaba. Koyaya, a zahiri, wannan shine kawai banbanci. Oh, ee - karkatar jiki ba shi da zurfi a nan, in ba haka ba ɗan wasan zai faɗi ƙasa gaba kawai. Idan kuna mamakin abin da tsokoki ke ciki a gaban kumbura tare da ƙwanƙwasawa, zamu nanata cewa tsokoki a gaban cinya suna karɓar kaya mafi girma.
• Kamfanin Smith Barbell Squat. Wannan tsari ne na musamman wanda aka sanya sandar kuma zai iya motsawa sama da kasa kawai. Babban fa'idar wannan na'urar kwaikwayo ita ce, ɗan wasan baya buƙatar sarrafa daidaito, saka idanu akan girman karkata. Saboda haka, yana jin aminci da kwanciyar hankali. Muna ba da shawarar cewa masu farawa su tsuguna a cikin Smith. A dabara, ta hanyar, a nan ya kasance kama da algorithm na aiki a cikin al'ada firam. Sai dai idan kun cire wuyan tare da motsi na juyawa. A cikin injin Smith, zaku iya yin kowane irin tsugunawa tare da mashaya: na gaba, na gargajiya, tare da faɗi ko kunkuntar matsayi.

Kuskure akai-akai

Hanyar madaidaiciya ta maza da mata ba zata jure wa wadannan kuskuren ba:

1. Undididdigar baya;
2. Raba sheqa daga bene, kuma, game da shi, canja wurin nauyi zuwa yatsun kafa;
3. Gwiwowa sun zarce layin yatsa;
4. An haɗa gwiwoyi tare;
5. Yatsun kafa da gwiwoyi masu nuni a wurare daban-daban (ba a layi daya ba);
6. Ifauka ta hanyar tura coccyx zuwa sama, kuma ba tare da taimakon kawai ƙarfin tsokokin kafa ba
7. Numfashi ba tsari, riƙe numfashinka, ɗagawa yayin shaƙar iska;
8. Yin aiki a kan tsokoki na sanyi ko jin rashin lafiya;
9. Matsanancin nauyi ko aiki ba tare da inshora ba.

99% na dukkan kurakuran da aka lissafa suna haifar da rauni!

Don haka, mun binciki dabarun tsugunnar da ƙwanƙwasa a kan kafaɗu ko kirji don maza da mata. Yanzu lokaci yayi da zamu tashi daga ka'ida zuwa aiki. Da ke ƙasa akwai tsarin horon samfurin don masu farawa.

Shirin horo

Mutane da yawa sunyi imanin cewa ya isa ya ɗauki tsararren tsararren tsari ba tare da shinge ba kuma bi shi, amma tare da aiki. Wannan ra'ayi ba daidai ba ne, tunda a cikin irin waɗannan shirye-shiryen, a matsayin ƙa'ida, ana nuna yawancin maimaitawa a kowace hanya. A cikin aiki tare da nauyi, babban abu ba yawa bane, amma inganci. Saboda haka, akwai ƙarancin wuraren zama, amma ingancinsu ya ninka sau da yawa. Anan akwai kyakkyawan zane wanda zaiyi aiki ga maza da mata:

• Rana ta 1. kafa guda 2 na ‘yar barbell guda biyar;
• Rana ta 2. Huta.
• Ranar 3. Shirye-shiryen 2 na 5 masu kwalliya tare da ƙwanƙwasa a kan kafadu, saiti 1 - ƙuƙwalwar gaba;
• Rana ta 4. Huta.
• Ranar 5. Shirye-shiryen 2 na 7 squats, barbell a kan kafadu; Saiti 2 sau 7, barbell akan sternum;
• Ranar 6-7. Nishaɗi.

A sati na biyu, zamu saurari abubuwan da muke ji. Idan yana da wahala, maimaita makircin baya. Idan komai yayi daidai, kara kwatankwacin 3-5 sau daya.

A mako na uku, zaku iya haɗa hanyoyin da yawa a cikin wasu bambancin squat (matsattsun saiti, faɗi, huhu, da sauransu), gwargwadon burin da ake bi.

A cikin sati na huɗu da ƙarin, lokacin da yawan maimaitawa suka girma zuwa 10-12, kuma suka kusanci zuwa 4-6, zaku iya fara ƙara nauyi.

Yanzu bari muyi magana game da yadda za'a maye gurbin kumburin barbell.

Madadin

Idan don dalilai na kiwon lafiya ba za ku iya yin squats tare da barbell a cikin tsari na yau da kullun ba, motsa jiki a cikin injin Smith. Kamar yadda muka rubuta a sama, yana warware matsaloli tare da daidaito da daidaito. Wani motar mai sanyi ita ce Gackenschmidt na'urar kwaikwayo. Squungiyoyin masu fashin baƙi rage girman damuwa a bayanku da gwiwowinku yayin da suke ba ku damar jan nauyi masu nauyi. Akwai wani motsa jiki wanda yayi kama da injiniya zuwa squats - latsa kafa. A wannan yanayin, babu wani aiki na kashin baya - kawai kafafu. Wani madadin zai zama huhun huhu tare da ƙwanƙwasa - tare da su akwai nauyin axial, amma nauyin aiki yana da ƙasa da na tsofaffi.

Muna la'akari da nazarin aikin don tsugunnawa tare da sandar bango a gabanka ko a kafadunku. Mun yi ƙoƙari mu rufe dukkan abubuwan da ke cikin batun, muka ba da shawarwari, muka gabatar da ku ga nuances. Muna ba da shawarar ku sake karanta abubuwan kiyayewa da kariya. Nasarar horo!

Kalli bidiyon: koyi Spanish da yawa (Janairu 2025).