Ta yaya yarinya za ta bugi gindinta a dakin motsa jiki?

Wannan labarin zai nuna muku menene mafi kyawun motsa jiki na motsa jiki. Dabarar aiwatarwarsu an bayyana su dalla-dalla, kazalika da mafi kyawun yanayin ɗaukar kaya. Hakanan akwai nasihu don motsa jiki mafi inganci.

Dumi kafin motsa jiki

Dumi-dumi yana shirya tsokoki don ƙarfin aiki, ya haɗa da motsa jiki masu motsawa da miƙawa

Don dumama mai aiki, ya isa:

• squats;
• kettlebell lilo;
• baya hawan jini;
• lanƙwasa tare da ƙwanƙwasa a baya;
• gangara tare da madaidaiciyar kafafu;
• tsagewa;

Zai fi kyau ayi atisaye huɗu a cikin saiti 3-4 na maimaita 10-12.

Motsawa zuwa mikewa:

• Zauna a ƙasa tare da ƙafafunku tare, ja ƙafafunku zuwa gare ku, kama yatsunku da hannayenku kuma sunkuya;
• Tanƙwara ƙafarka ta dama a gwiwa ka huta a kanta da hannunka, ja da ƙafarka ta hagu baya har sai ɗan tashin hankali na tsoka. Tsayawa jiki madaidaici, a hankali ƙasan ƙashin ƙugu, yana ƙara miƙewa ƙasa. Riƙe a wannan matsayi, sannan canza ƙafa;
• Sauka a kan gwiwoyinku, a hankali ku zauna tare da ƙashin ƙugu a kan dugaduganku, shimfiɗa kwatangwalo zuwa gefen.

Mikewa, ka riƙe na sakan 10-15, maimaita sau uku. Ya kamata ɗumi-dumi ya zama mai tsayayyen lokaci kuma kada ya wuce minti goma sha biyar.

Motsa jiki a cikin ɗakin buttocks - fasaha

Darasi don firistocin sun haɗa da:

• Barbell ko dumbbell squats;
• Kashewa;
• Kwancen matse kafa;
• Samun fuka da nauyi;
• Yin tafiya a kan benci tare da nauyi;
• Glute gada;
• Satar kafafu a cikin na'urar kwaikwayo;
• Baya mai lilo mai nauyi.

Squats

Matsayi farawa:

• Hannun da ke kan wuyan suna a matsayi na tsakiya;
• Sanda ya tsaya a saman kafadu (tarkuna), kusa da gindin wuya kamar yadda ya yiwu;
• Wurin kafa yana da fadi-kafaɗɗɗɗu ko kuma ya fi tsayi kaɗan;
• Ana jan safa a kusurwa ta digiri 45;
• Na baya na sama yana da kyau, kuma na baya yana da annashuwa (don ƙara ƙarfin baya ta sama yadda ya dace, danna sandar a kan tarkon kuma matse shi da ƙarfi).
• Ragewa.

Muna tsugunnawa, kusan a taɓa ƙasan, muna miƙa tsokoki yadda ya kamata.

Bai isa ya tsugunna a layi daya ba, don haka an ɗora kwatangwalo kawai, kuma gindi yana aiki a kididdiga, yana riƙe ƙashin ƙugu.

Jinkirta a kasa na dakika 1-2 ka tashi.

Hau:

• Yana tare da hawan da ya dace cewa kaya yana zuwa inda ake buƙata;
• Tashi, muna kiyaye jiki madaidaiciya;
• Ba mu dauki ƙashin ƙugu ba, muna ɗaga nauyi da kafafunmu;
• Tashi, kuna buƙatar ƙara gindin ku don 'yan sakanni.

Don cikakkiyar fahimtar dabarun, tsaya fuskantar bango don yatsun takalmanku su jingina da shi, zauna ku fara tashi. Zai yi wahala, amma wannan dabara ce da ake bukatar cimmawa.

Dumbbell Squats

Ba shi da tasiri sosai fiye da squats tare da barbell, amma idan ka canza wani abu, to hakan ma ya zama. Tun da ƙafafu sune ƙungiyar tsoka mafi ƙarfi, dumbbells ya kamata yayi nauyi.

Tunda babu sauki rike dumbbells, zai fi kyau ka dauki dumbbell mai nauyi guda biyu tare da hannuwa biyu ka runtse tsakanin ƙafafunka don fara tsugunewa, ko amfani da bel na musamman mai ɗauke da sarkar da ke ɗaukar kayan a kanta.

Belt ya fi dacewa saboda dalilai da yawa:

• tsokoki na hannu sun gaji da sauri;
• tun da yake nauyin daga dumbbell yana ƙarƙashin ƙashin ƙugu, aikin tsoka ya fi kyau;
• zaku iya horarwa sosai;
• an cire kaya daga kashin baya;

Duk da yake riƙe da kayan aikin, a hannunmu mun taƙaita faɗin maƙallan. Sabili da haka, an fi yin squats a cikin "rami".

Misali, tsayawa a kan benci biyu ko akwatuna na akwati (akwatunan da aka yi amfani da su a CrossFit) da rage aikin da ke tsakanin su, fara tsugunne.

Abubuwan buƙatun gaba ɗaya suna kama da barbell squat:

• matsakaiciyar saitin ƙafafu ko ɗan ƙarami kaɗan;
• madaidaiciyar jiki;
• cikakken kewayon motsi;
• tashin hankali na tsoka a cikin lokaci na ƙarshe;

Tun da dumbbells sun fi barbell haske, ƙimar aikin ya kamata ya zama ƙari, akwai ɗan hutawa tsakanin saiti.

Kashewa

Wannan shine sarkin ƙarfin wasanni, yana ɗora 90% na tsokoki.

Akwai hanyoyi biyu don horo.

Lambar zaɓi 1, ""arfi":

• Tsaya don tsakiyar ƙafarka ya zama daidai a ƙarƙashin sandar;
• Rabauki sandar tare da madaidaiciya riko, ba kwa buƙatar amfani da reza, yana haifar da karkatar da kashin baya sosai;
• Matsayin kafa na gargajiya ya fi fadi kaɗan fiye da kafaɗu, an shimfiɗa safa a baya;
• Zauna don ƙashin ƙugu ya kasance ƙasa da gwiwoyi, kuma matsi sandar da ƙarfi;
• Matsakaici riko;
• Arfafa jiki da daidaita shi;
• Fara fara daga ƙafafunku, kuna ƙoƙari kada ku ɗaga ƙashin ƙugu zuwa sama. In ba haka ba, za ku ɗaga tare da bayanku;
• Ya kamata sandar ta kasance kusa da shins yadda ya kamata, kusan zamewa tare dasu;
• Da zaran sandar ta ƙetara matakin gwiwa, fara miƙe bayan ka;
• A matakin ƙarshe, jingina kaɗan kaɗan, ƙara ja da baya da kuma rage sandar zuwa matsayin ta na asali.

Lambar zaɓi 2, "magini":

• Thean sandar yana ɗan sama da gwiwoyi;
• Rikon yana matsakaici, madaidaiciya;
• Kafafu madaidaiciya, dan lankwasa a gwiwoyi, sun fi kafadu fadi;
• Da kyau rage barbell zuwa tsakiyar ƙananan ƙafafu kuma ɗauki ƙashin ƙugu baya;
• Riƙe na biyu kuma ja sama;
• Yi gaba daya.

Kuna iya yin atisaye, kamar yadda Franco Colombo da Arnold Schwarzenegger suka yi, amma dole ne ku nuna wasu laulayi kuma ku daina amfani da nauyi mai nauyi.

Tsaya akan matattarar benci tare da ƙafafunku kusan tare kuma kada ku tanƙwara. Asa barbell a ƙasa da benci gwargwadon yadda za ku iya, sannan ku miƙe baya.

Bench latsa

An yi shi a kan na'urar kwaikwayo, an yi niyyar ɗaukar kaya:

• Zauna a na'urar kwaikwayo;
• Sanya ƙafafunku a kan dandamali kuma cire shi daga takunkumi;
• Kasa har sai gaban cinyoyinku sun saba da kirjin ku kuma matse dandamalin ta baya.

Don sakamako mafi girma, kafin fara aikin, yada safa a ɗan kaɗan, kuma a ƙarshen ƙarshe, yi ƙoƙarin ɗaga dandamali tare da yatsunku, wannan zai ƙara ƙulla tsokoki.

Kada a sanya nauyi mai nauyi, domin yana iya cutar da gidajen gwiwa.

Idan kuna amfani da tsohuwar matattarar injin benci wanda zai kwanta a ƙasa kuma nauyi ya wuce ku, kada ku rage dandamalin yayi ƙasa kaɗan don kauce wa rauni na baya.

Hankali masu nauyi

Ana amfani da quadriceps, hamst, da glutes. Ana yin su tare da dumbbells da barbell.

Dabarar motsa jiki kamar haka:

• Ickauki dumbbells ko sanya ƙugu a kafaɗunku;
• Matsa gaba, lankwasa gwiwoyinku, kuma taɓa ƙasa tare da gwiwa na ƙafarku ta baya;
• Haka kuma za a yi wa ɗayan kafa;

Don yin famfo firistocin, ana yin huhu da babban amplitude, tare da ci gaba mai faɗi.

Yi tafiya a kusa da dakin kirgawa reps. Tare da wannan ƙirar, ba lallai ba ne a taɓa bene, ya isa nutsar ƙasa.

Zai fi dacewa don amfani da ƙwanƙwasa:

• An watsa kaya zuwa kashin baya, tsayayya da shi, tsokoki suna aiki da karfi;
• Lokacin tafiya tare da abin ƙyama, dole ne ku daidaita daidaito; musclesari ga haka ana horar da tsokoki masu karfafa gwiwa.

Ga masu farawa da mutanen da ke fama da rauni na baya, ya fi kyau a yi amfani da dumbbells, kuma ta ɗan sauya motsa jiki, ƙara ɗaukar kaya da kuma ɗaga jaki.

Bari mu lissafa abin da ya kamata a yi:

• Sanya ƙafarka ta baya a kan benci;
• Tanƙwara ka ɗauki dumbbells a hannunka;
• Tanƙwara ƙafarka a tsaye kamar huhu.

Hyperextension

Yawancin lokaci ana amfani da hawan jini don fitar da tsokoki na bayan da na lumbar, amma kuma ana amfani da shi don horar da gindi.

Aiki mai zaman kansa ya kunshi amfani da benci na musamman, amma idan dakin motsa jikinku ba shi da shi, na talaka zai yi, kawai ku tambayi abokan aiki a cikin zauren su riƙe ƙafafunku.

Af, yin tsinkaye a kan benci a kwance ya fi kyau, yana loda gindi.

Don tsotse gindi za ku buƙaci:

• Daidaita benci don gefensa ya faɗi a yankin cinya ta sama;
• Jingina ƙasa;
• Lokacin tashi, karkatar da jikin kaɗan fiye da yadda ake farawa;

Yana da mahimmanci a daidaita tsayin benci, idan ya yi ƙasa kaɗan, to ba za a sami fa'ida ba, kuma maimakon firistoci, gaban cinyoyi za su yi famfo.

Yana da mahimmanci a yi ɗan taƙaitawa a cikin matakin ƙarshe, ta wannan kuna kashe yankin lumbar kuma kuyi aiki tare da gindi.

Lowananan karkata kuma yana da mahimmanci saboda haɓaka ƙarfin tsoka.

Akwai motsa jiki mai tasiri daidai, juya hawan jini. A ciki, akasin haka, maimakon jiki, kafafu suna aiki.

Suna da ƙwarewa wajen yin famfo da gindi, kuma suna amfani da su wajen gyaran raunin ƙananan baya da kashin baya.

Yana aiki kamar haka:

• Kwanta a kan benci ka rataye ƙafafunka a gefen gefen bencin, kiyaye su wuri ɗaya kuma madaidaiciya;
• Iseaga ƙafafunku zuwa layi ɗaya tare da bene ko ɗan ƙarami kaɗan;
• Komawa zuwa wurin farawa, tsaya ɗan tazara daga bene ka fara.

Don rikitar da aikin motsa jiki, yi amfani da ƙarin nauyi da aiki cikin yanayin ƙarfi.

Dumbbell Bench Walking

Yawancin lokaci ana amfani dasu ba don haɓaka ƙarar da ci gaban taro ba, amma don ba da sautin da sifa ga gindi.

Don yin famfo mai kyau kana buƙatar:

• Tsaya a gaban benci mai tsayin gwiwa;
• Miƙe bayanku;
• Yi ɗagawa a kan benci kuma canja wurin nauyi zuwa ƙafafun kafa;
• Tsaya a saman na ɗan gajeren lokaci;
• Maimaitawa don ɗayan kafa.

Idan yana da wahala kayi tafiya akan babban benci, zaka iya amfani da dandamali na matakala.

Don ƙara nauyin, ɗauki dumbbells ko nauyi. An fi son nauyi, kuma ga dalilin.

An rarraba nauyi a cikin dumbbells a ko'ina, saboda yana nan a ƙare, kuma a cikin dutsin daddare yana mai da hankali daga ƙasa, sabili da haka, tare da nauyi iri ɗaya na bawo, yana da wuya a yi aikin da nauyi.

Glute gada tare da ƙarin lodi

Gidan gluteal yana aiki da kyau ga ƙungiyoyi uku na ƙyallen mahalli, manyan tsakiya da ƙananan tsokoki.

Akwai hanyoyi guda uku don aiwatar dashi:

• Classic - an yi shi daga ƙasa, yana ɗaga ƙashin ƙugu da ƙananan baya tare da ƙarfin gindi;
• Da kafa daya;
• A kan benci tare da nauyi.

Zaɓin ƙarshe shine mafi nasara kuma yayi kwatankwacin na biyun da suka gabata dangane da tasirin tasiri akan tsokoki:

• Na farko, ana amfani da ƙarin kaya;
• Abu na biyu, kewayon motsi ba'a iyakance shi ta ƙasa ba, tsokoki suna ƙara miƙewa;
• Abu na uku, yan jarida suna da tsattsauran ra'ayi a duk lokacin motsa jiki, wanda ke nufin an bugu tare da ganima.

An yi gada da aka ɗora kamar haka:

• Auki nauyi a hannuwanku ku tsuguna tare da bayanku zuwa benci;
• Kwanta a ƙetaren benci don kafaɗunka na kafaɗa a kai;
• Sanya kaya a yankin makwancin gwaiwa;
• Riƙe kaya tare da hannuwanku, ƙananan ƙashin ƙugu kamar yadda ya kamata;
• Tare da ƙarfin tsokoki, tura nauyi sama;
• Tsayawa a kan yatsun ka zai taimaka don kara matse fuskokin ka.

Swing ƙafafunku baya cikin na'urar kwaikwayo

Mahi shine mafi kyawun motsa jiki don kiyaye firistoci a cikin kyakkyawar sura da walwala.

Dogaro da hanyar horo, ko dai an ɗora ɗamarar hamst ko ƙyallen maƙarƙashiya.

Zamuyi la’akari da duka zabin, amma zamu bada fifiko ga wanda gindi yake aiki.

Ana iya yin lilo a cikin hanyoyi biyu yayin tsayawa ko a kan ƙafa huɗu.

Don saurin juyawa kuna buƙatar:

• Tsaya fuskantar na'urar kwaikwayo kuma saka marufi tare da ƙugiya a ƙafarka;
• Sanya nauyin da ake buƙata;
• Haɗa kebul na na'urar motsa jiki zuwa ƙwanƙwasa;
• Auki goyan baya tare da hannunka, ɗan lankwasa ƙafa, a hankali ja da baya;
• Yi jerin maimaitawa da ake buƙata.

Zai fi kyau a jujjuya jaka a yayin lilo a kan duk huɗu, suna ɗora ƙwayoyin murfin gwal sosai.

Dabarar ita ce cewa ana yin jujjuyawar tsaye tare da kusan madaidaiciyar kafa, wanda ƙari yana wahalar da ƙashin ƙugu. A yayin jujjuya ido akan dukkan kafafu, zaku fara motsi da lankwashewar kafa, a hankali kuna kwance shi, ta hakan yana rage ayyukan sauran jijiyoyi.

An sami zaɓi na tsaka-tsaki mai tasiri.

Don yin sauyawa:

• saka kan cuff;
• haɗa shi zuwa kebul;
• hau dukkan huɗu suna fuskantar na'urar kwaikwayo;
• fara ɗaukar kafarka a baya, a hankali kwance shi;
• jinkirta a saman na aan dakiku kaɗan;

Motsa jiki

Idan kayi amfani da squats, deadlifts, foot presses in training, to matakin ɗaukar kaya ya zama 70-80% na iyakar lokaci ɗaya, ma'ana, daga nauyin da zaku iya maimaitawa sau ɗaya.

A cikin motsa jiki kamar matakai, huhu, shura, muna ɗaukar nauyi daidai da 50-65%.

A bayyane yake cewa ba kowa bane zai iya ja ko gurza iyakar abin da yake iyawa. Taya zaka iya lissafa ta?

Yi amfani da hanya mai sauƙi, raba nauyi a rabi, ƙara 20-25 kilogiram zuwa ƙimar da aka samu, wannan zai zama kimanin kimantawa don ƙarfin horo.

Ta ƙara kilogram 10-15, muna samun nauyin da ake buƙata don ayyukan keɓewa.

Sau nawa kuma za'a sake yin su:

• Don samun taro da ƙara kundin 3-4 kafa na reps 6-8;
• Don toning da rasa nauyi, yi saiti 5 na reps 10-12.

Contraindications don yin motsa jiki don gindi

Restrictionsuntatawa sun haɗa da cututtukan da ba a ba da shawarar galibi a dakin motsa jiki ba.

Kada ku motsa jiki idan kuna da:

• Cututtuka na tsarin zuciya;
• Rashin jini na jini;
• Hernia na kashin baya da rami na ciki;
• Kwanan nan aka gudanar da ayyukan ciki;
• Arthritis da cututtukan zuciya;
• Starfin haɗin gwiwa;
• Spine, lumbar da sacral rauni;
• Raunin gwiwa;
• Ciwan asma mai tsanani.

A gaban kowane ɗayan cututtukan da aka lissafa, kafin farkon zaman, ana buƙatar yin shawarwari tare da likitan da ke halartar da kuma likitan likitancin wasanni, kuma nauyin da ke cikin gidan motsa jiki kaɗan ne.

Blitz Tukwici:

• Ka tuna, ba a yin adadi a cikin zauren ba, amma a teburin cin abincin dare, don haka idan kuna son yin ɗamarar jakar ku, ku sake tunanin abincin ku.
• Duba da kyau a rarrabe, raba abinci da kuma tsarin maye gurbin sunadarin-carbohydrate.
• Ba kwa buƙatar yin duk ayyukan da aka lissafa a sama a cikin gidan motsa jiki. Wannan motsa jiki ne mara amfani kuma mara amfani. Yi motsa jiki na motsa jiki da motsa jiki na keɓewa biyu ko uku.
• Huta tsakanin motsa jiki na kwana biyu, watau horarwa a ranar Litinin, lokaci mai zuwa za mu zo ranar Alhamis.
• Yi tseren gudu a ranakun hutu, rabin sa'a ya isa.
• Kuma babban abin shine ziyarci gidan motsa jiki a kai a kai, ba tare da wannan ba babu sakamako kwata-kwata.

Kalli bidiyon: Kwaratan zamani part 65 Kalli yanda mayen duri yaci gindin zuli yar harka a dakin hotel (Mayu 2025).