Duk wani dan wasa, ba tare da la'akari da burin sa ba, ya fahimci cewa dumbbell squats hanya ce mai inganci don kara yawan kowane motsa jiki. Kowa ya san cewa don tasirin horarwa kada ya faɗi, yana da muhimmanci a ƙara ɗaukar kaya koyaushe, kuma ƙarin nauyi shine mataimaki na farko a wannan. Wannan ya fahimta da duka maza masu neman ƙaruwa, da matan da suke son rasa nauyi, kuma a lokaci guda suna ɗaga jaki, abs, makamai da ƙafa.
Me yasa kuke buƙatar tsugunawa da nauyi?
Nutsuwa tare da dumbbells a kafaɗun ana nufin, da farko, wajen yin famfo tsokar ƙafafu da gindi. Suna ba ka damar shiga manyan kungiyoyin tsoka, daidaita tsokoki, da kuma karfafa haɗin gwiwa da jijiyoyi. Wajibi ne a keɓe don horar da ƙafafunku sau 1-2 a mako, a wannan yanayin jiki da sauri zai zama fitacce da murdede. Adadin zai yi kama da kyau. A lokaci guda, zaku iya sauya kwanakin lokacin da ake yin motsa jiki don quadriceps ko hamstrings.
Ga girlsan mata, kujerun zama tare da dumbbells na gindi sune mafi kyawun hanya don yin gindi yaudara zagaye, tabbatacce kuma siriri.
An nuna motsa jiki mai nauyi don haifar da samar da testosterone, wanda ke da hannu kai tsaye cikin haɓakar tsoka da ƙarfin haƙuri.
Fa'idodi da rashin amfanin irin wannan tsugunne
A ƙasa zamu kalli dabaru da shirin tsugunawa tare da dumbbells na maza da mata, kuma yanzu bari muyi magana game da fa'idodin su. Bari mu fara da fa'idodi:
- Dumbbells yana ba ka damar sarrafa daidaituwa a cikin mawuyacin squats, tun da nauyi, a ma'ana, yana aiki azaman cikakken abu;
- Tare da taimakon irin waɗannan bawo, zaka iya daidaita alkiblar ɗaukar kaya, saboda suna da sauƙin sarrafawa: ɗaga su kan kanka, riƙe su cikin hannayen da aka saukar, sanya su a gaban kirjinka ko dawo da su a bayan bayanku. Idan ka ɗauki wani abu na daban, misali, ƙyallen kwalliya ko ƙararrawa, za a ba ka irin waɗannan ayyukan da wahala.
- Yin tsalle tare da dumbbells a hannayenku don 'yan mata yana ba da gudummawa ga zurfin aikin squats, yayin da aikin ke taimakawa wajen kiyaye kashin baya;
- Wannan hanya ce mai kyau don haɓaka aikinku. Bugu da ƙari, yawancin 'yan wasa a matakin tunani sun yi imanin cewa atisaye tare da dumbbells ya fi sauƙi fiye da barbell, wanda ke nufin sun ɗauki darasin a matsayin mara nauyi. Idan mutum yana aiki koyaushe tare da lodi masu girma, babu shakka yana bukatar "ranakun azumi";
- Wani ƙari shine ikon motsa jiki a gida. Abin da kawai za ku yi shi ne koyon yadda ake yin daddawa yadda ya kamata tare da dumbbells don gindi, biceps, quads da maraƙin ɗan maraƙi, sannan kuma ku sayi baƙincikin kafa biyu.
Gaba, bari mu ɗan taƙaita abubuwan fursunoni:
- Idan kuna da gwiwoyi masu rauni, squats tare da dumbbells, an hana ku, in ba haka ba zaku iya tsananta yanayin haɗin gwiwa da jijiyoyin. Sabili da haka, idan kun ji zafi a gwiwoyinku bayan motsa jiki, yi hankali;
- Idan kuna shirin tsugunnawa sau da yawa kuma da yawa tare da wannan nau'in aikin (kuma tare da kowane wakili mai auna nauyi), dole ne ku sayi kayan gwiwa na musamman;
- Akwai da yawa contraindications.
Contraindications
Bari mu bincika lokacin da zai fi kyau mu manta da irin waɗannan wuraren:
- Ga kowane kumburi, gami da mura;
- Tare da tsananta mummunan ciwo;
- Idan kuna da gwiwoyi masu rauni (jijiyoyi, haɗin gwiwa, jijiyoyi);
- Tare da matsaloli masu mahimmanci tare da kashin baya, lokacin da duk wani nauyin iko ya sabawa;
- Dangane da yanayin ci gaba na kowace cuta, kafin fara horo, yakamata ka tuntuɓi likitanka.
Fasali na aikace-aikacen su
Kafin magana game da nau'ikan squats tare da dumbbells, kazalika da madaidaiciyar dabara, a nan ne gaba ɗaya nuances:
- Idan burinku shine ɗaukar tsokokin ciki na cinya, ƙafafunku sun fi faɗi fiye da faɗar kafaɗa sannan safa ya kamata a juya sama da digiri 45;
- Idan kuna ƙoƙarin yin famfo da gindi, ku yi zurfin zurfin yadda zai yiwu;
- Idan kuna son kula da wajen cinya, sanya ƙafafunku a layi ɗaya kuma kusa da juna;
- Domin biceps na hip suyi aiki, ya kamata ku karkata jiki gaba a cikin squat kuma ku dawo da ƙashin ƙugu;
- Ga kowane tsugunawa, ana ajiye baya a tsaye, ba tare da zagaye kashin baya ba;
- A cikin dukkan motsa jiki, ya kamata a kula cewa diddige ba sa sauka daga bene. Banda shine wurin dagawa sama - anan zaka iya daga kan yatsun ka don tsunduma tsokar marakin ka.
Waɗanne tsokoki ne ake damuwa?
Bari mu gano wane tsokoki suke aiki a cikin ɗakunan dumbbell, af, ya dogara da matsayin da aka gudanar da aikin. Karkatar jiki, saitin ƙafafu, juyawar safa, zurfin tsugun ma suna da mahimmanci. Don haka, waɗanne tsokoki kuke aiki tare da dumbbell squats?
- Cinya ta ciki;
- Tsokokin cinya na waje;
- Manya da tsokoki na gluteal;
- Quadriceps;
- Biceps;
- Musclesan maraƙi;
- Tsokokin baya da na baya.
Yayi kyau, ba haka bane?
Bambanci a cikin fasaha ga mata da maza
Ga mata, shimfidar wuri mai faɗi tare da dumbbells na gindi na da tasiri musamman. Hakanan, wannan yankin an yi shi da kyau ta hanyar irin wannan motsa jiki kamar ɗakunan fadada tare da dumbbells a gabanka a hannuwanku. Ga maza, don haɓaka sauƙin ƙafafu, ana ba da shawarar yin kyan gani na gargajiya tare da ƙafafu daban-daban.
Babu bambance-bambance na musamman game da dabarun yin tsuguno tare da dumbbells ga 'yan mata da maza, bambancin ya ta'allaka ne kawai da burin da suke bi. Na baya mafi yawanci yana ƙoƙari ya rasa nauyi, kuma yana ƙara ƙarfin tsoka maimakon mai. Kuma na biyun suna son tayar da taimako, kuma mafi kyau shine mafi kyau.
A kan wannan, an shawarci 'yan mata da su ƙara yawan maimaitawa, fadada da yawan hanyoyin, ba tare da neman cinye nauyi mai yawa ba. Guys, a gefe guda, ya kamata ya sami nauyi a kai a kai kuma ya yi aiki a hankali. Wannan shine bambanci tsakanin motsa jiki da ƙarfin horo.
Bambance-bambancen motsa jiki
Don haka waɗanne irin mahallin dumbbell suke?
- Plie ko sumo - tare da tsayayyar kafa da juya safa a waje. A cikin squat, gwiwoyi suna ja baya. Ana riƙe aikin a hannunka ƙasa a gabanka;
- Hutun huhu na Bulgaria - an kwantar da kafa ɗaya kuma an ɗora shi a kan bencin motsa jiki tare da yatsan ƙafa. Ana riƙe dumbbells a cikin ƙananan hannaye;
- Squats tare da dumbbells a kan kafadu - daidai da squats tare da barbell;
- Zurfin zurfafawa tare da dumbbells a gabanka a hannuwanku sanannen motsa jiki ne wanda, galibi, ana yin kwasfa a gaban kirji;
- Squats a kafa ɗaya tare da dumbbells ko - squats "bindiga". Yana buƙatar ƙarfi mai ƙarfi na daidaitawa da gwiwoyi masu ƙarfi. Ana riƙe bawo a hannu, ta hanyar kwatankwacin harin Bulgaria. A hanyar, nauyi yana taimakawa wajen daidaita daidaito;
- Squats tare da dumbbells a kan kambi;
- Huhun huhu - madaidaiciya ko almakashi. Dole ne a riƙe dumbbells a cikin ƙananan hannaye;
Fasahar aiwatarwa
Bari muyi la'akari da yadda ake yin dumbbell squats a gida daidai - bari mu gano manyan ka'idojin da suka shafi kowane nau'in motsa jiki tare da irin wannan nauyin nauyi:
- Dumbbells ba barbell bane, saboda haka kar a yi ƙoƙarin rataya tsauraran nauyi a jikin igiya;
- Kada a taɓa yin farauta yayin aikin - wannan na iya cutar da baya;
- Don yawan aiki, kuna buƙatar zama mai zurfi kamar yadda ya yiwu, har ma a ƙasa da layi ɗaya na cinya zuwa bene;
- Duga-dugai suna tsayawa a ƙasa;
- Dokar zinare ita ce gwiwa ba ta fitowa sama da yatsan kafa kuma koyaushe ana juyawa zuwa daidai da ƙafa;
- Kuna buƙatar zama sau biyu a hankali kamar yadda za ku tashi;
- Ana yin numfashi koyaushe a kan gangarowa, shaƙatawa a kan hawan - don haka numfashi daidai;
- Yana da kyau kada ka miƙe gwiwoyi a saman wurin kuma kada ka daɗe a ciki na dogon lokaci;
- Koyaushe fara aikin motsa jiki tare da dumi, ƙare tare da sauƙi mai sauƙi.
Kuskuren farawa na kowa
Don haka, mun gano yadda za mu iya zama tare da dumbbells na maza da mata yadda ya kamata, ya rage kawai don gano wuraren da masu farawa galibi ke yin kuskure. Idan ka koya ka guji su, zaka iya mantawa da damuwar aminci:
- Ciwon raunin gabaɗaya ga dukkan allan wasan motsa jiki baya ne. Ya kamata koyaushe ta kasance madaidaiciya, koda a cikin kujerun da ke buƙatar lanƙwasa jiki;
- Lokaci na gaba shine rabuwa da diddige, kuma, daidai da haka, canja wurin nauyi zuwa yatsun kafa. Abu ne mai sauqi don samun rauni mai rauni a idon kafa;
- Yawancin 'yan wasa ba sa numfashi daidai, sakamakon haka, suna saurin fita ko barin yankin bugun zuciyarsu koyaushe;
Akwai wasu kuskuren, amma wannan abubuwan uku sun fi shahara. Ka tuna shi da farko!
Kimanin shirin horo
A ƙarshe, muna gabatar da wani shiri mai sauƙi wanda kowane ɗan wasan da ke atisaye a gida ko dakin motsa jiki zai iya ɗaukarsa. Hadadden yana nufin gina taimakon tsoka. Idan burin ka shine rage nauyi, rage nauyi ka kara karfin ka.
Shirin ya dogara ne akan ɗumbin dumbbell na gargajiya na maza da mata:
- An tsara shirin don motsa jiki 1 a kowane mako, nauyin dumbbell aƙalla kilogram 10;
- Sauran ranakun horo guda biyu yakamata a keɓe su ga makamai da kafaɗu, da kuma biceps da abs;
- Huta tsakanin saiti - bai fi minti 2 ba;
- Huta tsakanin motsa jiki - bai fi minti 4 ba;
- Shirin farko yana nuna yawan hanyoyin, sannan maimaitawa:
- Dumama;
- Squungiyoyin gargajiya tare da bawo a hannu (matsattsun kafa) - 4/10;
- Huhun huhu a kafafu biyu - 3/10;
- Plie - 3/10;
- Don 'yan wasa masu ci gaba - ƙara huhun Bulgarian - 2/10;
- Yi sanyi da motsa jiki.
Wannan hadadden zai baku damar hanzarin fitar da dukkan jijiyoyin kafa, amma ya dace da 'yan wasa masu cikakkiyar lafiya. Idan kuna da matsaloli game da tsarin musculoskeletal ko haɗin gwiwa, ya fi kyau kada ku motsa jiki a gida. Sayi biyan kuɗi zuwa gidan motsa jiki, akwai masu kwaikwayon da yawa waɗanda zasu ba ku damar jan nauyi ba tare da cika wuraren matsalolin jiki ba. Wasannin nasara da cikakkiyar jiki a gare ku!
