A yau mun raba squat a bango - motsa jiki mai tasiri don kwatangwalo da gindi. Kamar yadda sunan ya nuna, mahimmancin banbancin sa daga sauran nau'ikan squats shine kasancewar tallafi na tsaye. Atsungiyoyin da ke kusa da bango suna ba ku damar kawai don ƙwararrun ƙwayoyin tsoka na ƙananan jiki, amma har ma don haɓaka hali, kuɓuta rukunin horo na gundura tare da sabon aiki, kuma ku ƙara ko rage kayan.
Fasali da bambancin aikin
A duban farko, da alama shimfidar bango aiki ne mai sauƙi, tare da taushi mai nauyi a kan tsokoki. Lallai, tsugunawa, dogaro da tallafi, ɗan wasan ya ɗan sauƙaƙa bayansa, har ma baya ɓata kuzari wajen kiyaye daidaito.
Koyaya, akwai hanyoyi da yawa don rikitar da aikin:
- Ickauki dumbbell ko kwalliya;
- Squat a jinkirin motsi;
- Squat, gyara matsayi a mafi ƙasƙanci don 30-60 seconds;
- Thearfafa tsokoki na buttocks and abs;
- Yi tsalle-tsalle
Tsarin isometric kusa da bango kuma ana rarrabewa, wanda ke haifar da nauyi akan juriya na tsaye. A tsaye yana nufin mara motsi.
Yayin kowane aiki na motsa jiki, tsokarmu na kwankwasa ta hanyoyi guda uku:
- Mai faɗakarwa (rage ƙwanƙolin barbell, tsugunnowa a cikin wani jujjuya, faɗaɗa gabobin);
- Centuƙasawa (ɗaga barbell, ɗagawa a cikin tsugune, lankwasa gaɓoɓi);
- Isometric - lokacin da aka matsa tsokoki, amma ba miƙa su ba, suna gyarawa a wuri guda. Wannan shine ainihin abin da ke faruwa yayin da, tsugunnawa a bango, ɗan wasan ya tsayar da tsaye.
Sabili da haka, ɗan wasan yana ƙaruwa da ƙarfi da ƙarfin jijiyoyin jikinsa, yana inganta sarrafa jiki, kuma yana ƙara sassauƙa. Mafi kusancin "dangi" na rukunin bangon isometric shine katako, ƙaunataccen ɗaukacin 'yan wasa masu ban sha'awa.
Don haka, ana iya kiran aikin gaba ɗaya. Yana iya samun nasarar aiwatarwa ta ɗayan athletesan wasan da suka ci gaba waɗanda ke son ƙara kayansu, da masu farawa ko 'yan wasan da ke murmurewa daga rauni (ban da motsa jiki na isometric).
Lura cewa wannan aikin yana ɗaukar nauyin haɗin gwiwa, saboda haka yana da takura ga mutanen da ke da cututtuka a wannan yankin.
Fasahar aiwatarwa
Bari mu gano yadda ake yin squats bango - zamuyi nazarin dabarun a duk matakai.
- Latsa bayanku a bangon, sanya ƙafafunku kafada-nesa, da ɗan juya safa a waje. Daidaita hannayenka a gabanka (idan kana amfani da awo, latsa abin a kirjinka, ana rike dumbbell a hannayen da aka saukar a bangarorin). Lanƙwasa ƙafafunku kaɗan a gwiwoyi;
- Baya ya kasance madaidaiciya yayin duk matakai, kallo yana duban gaba;
- Yayin da kake numfashi, sannu a hankali ka saukar da kanka ƙasa, zamewa ta baya tare da tallafi har sai kwatangwalo ya zama kusurwa ta digiri 90 tare da gwiwoyi;
- Ka yi tunanin cewa kana zaune a kan kujerar kirki. Zauna muddin zaka iya;
- A kan shaƙar iska, da sannu-sannu komawa matsayin farawa;
- Yi saiti 3 na 20 reps.
Abin da tsokoki ke aiki
Gangar bango tana amfani da tsokoki masu zuwa:
- Quadriceps mata (quadriceps);
- Babban farin ciki;
- Latsa;
- Musclesan maraƙi;
- Fama;
- Tsokoki na bayan cinya;
- Masu bincike na baya.
Fa'idodi da illolin motsa jiki
Fa'idojin motsa jiki na bango sanannu ne ga duk ƙwararrun experiencedan wasa.
- Sautin tsoka na kafafu ya inganta;
- Kyakkyawan sauƙin jiki yana samuwa;
- Tsarin kitsen mai yana farawa;
- Arfi da jimiri na tsokoki suna haɓaka;
- 'Yan wasan suna koyon yadda za su mai da hankali da kuma mai da hankali;
- An ƙarfafa tsokoki na ainihin.
Mazauna a bango na iya haifar da illa kawai idan mutum ya tsunduma cikin kasancewar sabani. Da farko dai, waɗannan cututtuka ne na tsarin musculoskeletal, musamman, gwiwoyi. Hakanan, baza ku iya tsugunnawa ba idan kuna da kowane yanayi wanda bai dace da motsa jiki ba.
Amma kar ka manta, komai amfanin wannan ko wancan aikin, don cimma matsakaicin sakamako, ba za ku iya mai da hankali akan shi kawai ba. Saboda haka, fadada ayyukanku. Jog a cikin wurin shakatawa, misali. Ko yin turawa daga gwiwoyinku. Gabaɗaya, yi komai don cimma fasalin da ake so.
Tsugunnawa fuska da bango
Bari muyi magana daban game da squats da ke fuskantar bango - ɗayan bambancin wannan aikin.
Yana taimakawa wajen yin aiki da madaidaiciyar dabara ta tsugunnin gargajiya. Layin ƙasa kamar haka:
Dan wasan ya tsaya a bango da fuskarsa, yana taba shi da bakin hanci. Hannun ya bazu kuma dabino kuma yana zamewa tare da tallafi. Yayin saukarwa da hawa, tazarar da ke tsakanin ƙarshen hanci da bango ba ta canzawa - bai wuce mm 1 ba, yayin da gwiwoyin bai kamata su taɓa shi ba.
Motsa jiki a fili yana nuna madaidaiciyar dabara. Yana koya maka kada ka tanƙwara a baya, cire gwiwoyi daga layin yatsan, kuma waɗannan sune, kamar yadda ka sani, kuskuren da yawancin masu farawa ke yi.
Don haka mun bincika dabarun tsugunnawa kusa da bango, yanzu zaku sami nasarar aiwatar da shi. Da zaran jiki ya fara amfani da kaya tare da nauyinku, muna ba da shawarar ku fara amfani da nauyi. Kada ka taɓa tsayawa a sakamakon da aka samu!
