Kyawawan abubuwan farawa
6K 0 07.04.2018 (sabuntawa na ƙarshe: 23.06.2019)
Ana yin atisayen keɓewa a cikin shirin horo na ɗan wasa a kowane mataki na horo. A cikin wannan labarin zamu gano dalilin da yasa ake buƙatarsu, menene banbanci tsakanin motsa jiki na asali da keɓewa da kuma yadda ake yinsu daidai.
Menene atisayen keɓewa?
Motsa jiki keɓewa sune waɗanda nauyin, akasin ɗimbin motsa jiki, yake na cikin gida sosai a ɗabi'a - zaku ɗora ƙungiyar tsoka ɗaya kawai (ko sashinta daban), yayin da juzu'i / haɓaka haɗin gwiwa ɗaya kawai ke faruwa.
Irin wannan nauyin ya fi sauƙi karɓuwa ta jiki. Ayyukan keɓewa sun fi sauƙi a jiki da tunani. Ba sa haifar da damuwa mai tsanani bayan aikin motsa jiki, don haka ba su ne abubuwan ci gaban kansu ba, ma'anar aiwatar da su ta ɗan bambanta.
Matsayin motsa jiki na keɓewa a cikin tsarin horo
Ana bukatar atisayen kadaici don:
- Yin famfo mai ƙarfi (cika jini) na tsokoki masu aiki, idan aka yi su a ƙarshen motsa jiki. Wannan kuma ana kiranta "kammalawa" ƙungiyar tsoka.
- Inganta sadarwar neuromuscular da tsoka gajiya idan aka yi shi da wuri a cikin motsa jiki.
- Ingantawa a cikin ma'anar tsoka da gwargwado.
- Cikakken horo ba tare da yin lodi da kayan haɗi-ligamentous da tsarin kulawa na tsakiya ba, misali, lokacin murmurewa daga rauni ko cututtuka.
Mafi kyawun motsa jiki don ƙungiyoyin tsoka daban-daban
Da ke ƙasa akwai jerin shahararrun atisayen keɓewa waɗanda muke ba da shawarar amfani da su a cikin motsa jiki.
Darasi na kadaici don kafafu
- Ensionara ƙafafu a cikin na'urar kwaikwayo. Wannan aikin ana yin shi ne don aiki da quadriceps a cikin gida. Ya kamata a yi shi da nauyi mai sauƙi, ƙoƙarin matse tsokoki kamar yadda ya yiwu a saman wurin. Ta hanyar yin shi a farkon aikinku, kun shirya gwiwoyinku don ɗumbin nauyi da latsawa, kuma ta yin hakan a ƙarshen zaman, daga ƙarshe za ku iya “gama” jijiyoyin ƙafarku.
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- Bayani / kiwo a cikin na'urar kwaikwayo. Ana amfani da bayanin don siffar cinya ta ciki. Don aiki cinya ta waje da tsokoki masu motsa jiki, ana yin abubuwa masu narkewa. Ana ba da shawarar yin su a ƙarshen motsa jiki a cikin babban maimaita maimaitawa - daga 15 zuwa sama.
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- Kwance / zaune / tsaye curls a cikin na'urar kwaikwayo. Tare da waɗannan darussan, za ku iya yin aiki da ƙwanƙunku. Sanya matattu a kafafu madaidaiciya tare da motsa jiki na farko kuma kuna da cikakken motsa jiki. Yana da mahimmanci a ɗan ɗan huta na biyu a daidai lokacin da aka samu raguwa, wannan yana taimaka wajan ɗaukar bayan cinya. Hakanan, kar a manta game da sarrafawa da saurin saukar da ƙafafu.
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- Glute gada. 'Yammata a cikin gida suna yin wannan aikin don sautin muryoyin gluteal. Babban abu anan shine saka idanu kan numfashi da kuma saurin aiwatarwa, kada a sami wani motsi na kwatsam, idan ya cancanta, yi amfani da ƙarin nauyi - ƙyalli ko dumbbell. Hakanan zaka iya yin wannan aikin tare da wasu injunan haɓaka ƙafa.
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- Swing ƙafafunku. Ana iya yin su a ƙasan gicciyen gicciye ko kawai a ƙasa, a cikin wannan yanayin ana iya sanya dumbbell a lanƙwasa ƙafafun aiki. Hakanan an ɗora tsoffin gluteal sosai.
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- Tsayayyen Maraƙin Zauna Waɗannan atisaye ne na aikin ɗan maraƙin (lokacin yin su yayin tsaye) da tsokoki (zaune). Yana da mahimmanci sanya ƙafafunku a kan dandamali na mashin don haka za ku iya saukar da diddige ta yadda zai yiwu a wuri mafi ƙasƙanci. Wannan zai taimake ka ka miƙa tsokoki da kyau kuma su ƙara yawan jini.
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Motsawar kadaici domin baya
- Gwanin. Akwai bambance-bambancen da yawa na wannan motsi - tare da dumbbell akan benci ko ƙetare shi kuma a saman toshe. Motsawar kanta ana amfani dashi don shimfiɗa lats, serratus, da tsokoki na tsakiya. Ana iya yin shi a kan toshe tare da kowane ɗawainiya, babban abu shine a shiga cikin mummunan yanayin motsi sau 2-3 a hankali fiye da na tabbatacce.
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- Kafada. Tare da wannan aikin, zaku iya yin tarko. Yi shi tare da dumbbells ko barbell, babban abu shine a yi aiki a cikin cikakken ƙarfi, kamar dai kuna ƙoƙari ya isa kunnenku tare da kafadu, kawai sai ƙwayoyin trapezius zasu kunna da ƙarfi.
- Hyperextension. Wannan motsa jiki ne mai dumi wanda zai taimaka wajan shirya masu cire kashin baya don aiki mai wahala. A matsayin wani ɓangare na sake zagayowar ƙarfi, yi haɓaka tare da ƙarin nauyi. Yana taimakawa da yawa don samun matsakaicin nauyi a cikin matattun ruwa da wuraren zama.
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Atisayen kadaici don kirji
- Bayanin hannu a cikin gicciye / malam buɗe ido. Wannan motsa jiki ne mai zaman kansa. Anan yana da mahimmanci a maida hankali gwargwadon iko akan mummunan yanayin motsi kuma ayi ƙoƙari bugu da statari a matse kirji a daidai lokacin da aka samu raguwa - wannan dabarar zata taimaka wajen inganta taimako yayin lokacin bushewa. Lokacin yin aiki a cikin gicciye, ƙarfafa nauyi a kan sassa daban-daban na tsokoki na pectoral na iya bambanta: dangane da amfani da ƙananan maɓuɓɓuka, ana yin aiki da kirji na sama, a game da abin da ke sama, ƙananan da ɓangarorin tsakiya.
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© Makatserchyk - stock.adobe.com
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- Kiwo dumbbells kwance. Wannan aikin yawanci ana yin sa zuwa ƙarshen motsa jiki don ƙara ƙarfin tsokoki. Lokacin shimfida dumbbells, yi kokarin kasan su kamar yadda ya yiwu, gwargwadon yadda shimfidar kafadar ka ta bada damar, amma kar ka yi hakan ta hanyar zafin. Ba lallai ba ne don wucewa ta ƙarshen kwata na motsi, gaban delta yana aiki da ƙarfi a nan. Za'a iya yin motsi a kwance da kuma kan benci mai karkata, a farkon lamarin sashin tsakiya na kirji yana aiki, a karo na biyu - babba (idan gangaren tabbatacce ne) da ƙananan (tare da gangara mara kyau).
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Atisayen kadaici don makamai
- Barbell na tsaye ko dumbbell curls. Kamar kusan dukkanin motsin biceps (banda jan baya), masu dagawa tsaye motsa jiki ne. A cikin yanayin barbell, ana iya yin su tare da madaidaiciya da lanƙwasa sandar, kawai bambancin anan shine dacewar wuyan hannu. Dangane da dumbbells, ana iya yin atisayen duka tare da ɗagawa, ɗaga hannu ɗaya a madadin, ko kuma da hannu biyu a lokaci ɗaya, yayin da dumbbells ɗin da farko aka fara ɗagawa daga jiki (kamar yadda ake yi tare da ƙwanƙwasa). Kada ku juya jiki kuma kada ku tura gwiwar hannu gaba sosai - wannan shine yadda kayan ke tafiya zuwa baya da kafaɗu.
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- Zama dumbbell curls. Wannan aikin ana ɗaukarsa ɗayan mafi kyau don aiki da biceps. Lokacin da aka yi shi a kan benci mai karko, an miƙa tsoka har ma a wurin farawa. Kuna iya yin shi da hannu biyu a lokaci ɗaya, ko a madadin.
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- 'Sungiyoyin Bench na Scott. Babban fa'idar sittin Scott shine gyaran gwiwar hannu. Wannan yana ba ku damar kawar da yaudara gabaɗaya kuma kuyi aiki a cikin tsayayyen yanayin, don haka ana ɗora biceps da ƙarfi sosai. Kuna iya lanƙwasa hannayenku duka tare da ƙararrawa da tare da dumbbells.
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- Lankwasa makamai a cikin na'urar kwaikwayo. Injinan motsa jiki sun zo da zane daban-daban, amma yawanci madadin su ne na bencin Scott, suma haka suke gyara gwiwar hannu kuma suna da kwanciyar hankali.
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- Crossover biceps curls. Na'urar mai koyarwar toshewar tana ba ka damar sanya biceps cikin tashin hankali yayin duk hanyar, saboda abin da ya sami ƙarin nauyi. Wannan shine abin da ya banbanta daga daga karamar daga daga abin da aka saba sakawa zuwa biceps. Kuna iya lanƙwasa hannayenku daga ƙananan toshe ko dai tare da madaidaiciya madaidaiciya ko a madadin. Lokacin da kake aiwatarwa daga maɓallin sama, kama kishiyar hannayenka tare da hannunka ka tanƙwara hannayenka sama zuwa matakin kafaɗa.
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© Makatserchyk - stock.adobe.com
- Mai da hankali dumbbell curls. Yi a matsayin zama tare da hannu ɗaya. Gwiwar hannu na aiki tana kan cinya don gyara. Ba'a buƙatar nauyi mai yawa a nan.
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- Tsaka tsaki riko curls, guduma. Wannan nau'ikan yana aiki akan ƙwanƙwasa da ƙwanƙolin brachioradialis, suma suna da brachialis da brachyradialis. Brachialis yana karkashin biceps kuma, lokacin da aka fidda shi cikin nasara, yana tura biceps brachii, saboda abinda yasa hannayen suke kara girma sosai. Za a iya yin duka a tsaye da zaune.
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- Karkatawa riko barbell curls. Wannan aikin yana kuma yin amfani da ƙwayoyin ƙarfin brachialis da brachioradialis. Ana yin sa kamar yadda madaidaitan riko curls.
- Jaridun Faransa. Yana da bambancin da yawa: a tsaye, zaune, kwance, tare da ƙwanƙwasa, tare da dumbbells, daga ƙananan toshe tare da igiya. A cikin wannan darasin, zaku iya jaddada lodin a kan tsakiyar triceps - ita ce ta kirkirar ƙarar gani. Don yin wannan, kuna buƙatar ɗan hutawa a karo na biyu a mafi ƙanƙanci don shimfiɗa triceps ɗin yadda yakamata. Tsarin gargajiya - kwance tare da ƙwanƙwasa - abin raɗaɗi ne ga haɗin gwiwar gwiwar hannu tare da babban nauyin aiki. Sabili da haka, sanya wannan darasi zuwa ƙarshen motsa jiki, lokacin da aka riga an buge triceps ɗin, kuma kuyi shi cikin zangon maimaitawa na 12-15.
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© Makatserchyk - stock.adobe.com
- Tsawo makamai daga maɓallin sama. A cikin wannan aikin, dukkan nauyin ya faɗi a kan dutsin ɗin na triceps. Nauyin aiki kwata-kwata bashi da mahimmanci anan, wannan aikin baya shafar ƙarfin hannuwanku. Anan yana da mahimmanci don ɗaukar faɗakarwa mai dadi kuma zaɓi nauyin aiki daidai, to famfo zai zama mai yawa. Akwai nau'ikan wannan motsa jiki da yawa: zaku iya aiwatar dashi ta madaidaiciya madaidaiciya, tare da igiya, har ma da hannu ɗaya tare da riko baya. Ana ba da shawarar sauya wasu zaɓuɓɓukan don cikakken nazarin abubuwan tarko.
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- Kickbacks. Sau da yawa ba a ga karkata a kan kari a cikin motsa jiki ba, amma suna da tasirin motsa jiki don yin aiki da kan kai mai tsayi. Babban abu a nan ba yaudarar kanku bane, kuna ƙoƙarin ɗaga dumbbell tare da jikinku duka, amma ku haɗa da triceps kawai a cikin aikin. Hakanan, ana iya aiwatar da kickbacks a kan ƙananan toshewar hanyar wucewa.
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- Ensionara daga bayan kai tare da dumbbells. Madadin ga jaridar Faransa Ana iya yin su duka biyu tare da dumbbell tare da hannu biyu, kuma a madadin tare da kowane hannu. Motsa jiki ya fi kwanciyar hankali don aiwatar yayin zaune.
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Atisayen kadaici don kafadu
- Lilo dumbbells zuwa garesu. Wannan aikin ne da zai sa kafadunku su yi ball. Idan anyi daidai, dukkan kayan zasu tafi tsakiyar Delta. Don yin wannan, yi ƙoƙarin kiyaye ɗan yatsan sama da matakin babban yatsa lokacin ɗagawa kuma kada ku ɗaga dumbbells da yawa, in ba haka ba ɗaukacin nauyin zai shiga cikin trapezoid. Hakanan, kada kuyi amfani da rashin ƙarfi, daga sama da ƙasa ta yadda ake sarrafawa.
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- Dara dumbbells ko ƙyalli a gabanka. Delta ta gaba tana da mahimmiyar tsoka ga duk masu sha'awar buga jaridar benci. Zai fi kyau a horar da shi tare da dumbbell swings (mafi sau da yawa sau da ƙyalle) a gabanka. Don ƙarin aiki "a tsaftace" kuma kada ku haɗa da jijiyoyin baya da ƙafafu cikin aikin, ku jingina bayanku a bango - daga wannan matsayin ba za ku sami zaɓi ba face ɗaga abin da ke gabanku tare da ƙoƙarin kafaɗunku.
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© Makatserchyk - stock.adobe.com
- Swing zuwa bayan Delta Bunshin baya na tsokoki mai laushi shine mafi girma a cikin girma, don haka kuna buƙatar horar dashi sosai. Za'a iya yin swings a cikin karkata (kana buƙatar sauka ƙasa don daidaitawa tare da bene), zaune a cikin karkata, kwance a kan ciki a kan benci mai karkata (kwana ya zama kusan digiri 30). Yi ƙoƙari kada ku yi amfani da tsokoki na baya. Idan kana yin kiwo a cikin inji, yi kokarin matsa kafadunka gaba kadan, saboda haka zai zama maka da sauki ka kamu da ragin na baya delta.
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- Yin lilo zuwa ga bangarorin, a gabanka ko a cikin abin da ke cikin haye. Wadannan bambance-bambancen suna kama da swings dumbbell, amma ana yin su a cikin gicciye, wanda zai ba ka damar ƙara haɓaka a wasu lokuta kuma ka ci gaba da ƙungiyar tsoka da ke cikin mawuyacin hali a cikin dukkan saitin.
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© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
- Ya jagoranci zuwa bayan Delta a cikin mai koyar da malam buɗe ido. Ana yin shi yayin zaune yana fuskantar na'urar kwaikwayo. Abun kulawa ya kamata ya kasance a matakin kafada. Yana da mahimmanci a gwada amfani da jijiyoyin baya kamar yadda ya kamata.
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Atisayen keɓewa don 'yan jarida
Ta hanyar fasaha, duk motsa jiki don 'yan jarida ana iya lasafta su a matsayin na asali, tunda lokacin da aka yi su, ko dai juyawa / tsawaita kashin baya da gabobin hanji (a karkacewa) ya auku, ko kuma kungiyoyin tsoka da dama sun shiga - latsawa da kafafu (tare da daga kafa).
Koyaya, a wannan yanayin, wannan ba mahimmanci bane - yayin horar da 'yan jarida, bai kamata kuyi tunani game da motsa jiki na asali da keɓewa ba, kuyi waɗannan motsi wanda zaku iya jin tsokar abdominis da kyau.
