Yadda ake gina upan maraƙin ku?

Shirye-shiryen horo

7K 0 01.04.2018 (bita ta ƙarshe: 01.06.2019)

A yayin aiwatar da wasanni masu ƙarfi, 'yan wasa suna da ƙungiyoyi masu ƙarfi da rauni, wanda aka ƙaddara ta kowane sigogin mutum da halittar jini. Amma akwai alamu waɗanda suka shafi kusan dukkanin 'yan wasa. Wato, ƙananan ƙafafu. Don kawar da wannan rashin dace, yana da mahimmanci musamman don bugun ƙafa.

A cikin wannan labarin, zamu kalli ayyukan ɗan maraƙin kuma mu gano yadda suke aiki. Za ku sami amsoshin tambayoyin da ya sa maruƙu suke buƙatar ba su kulawa ta musamman kuma ko gudu kawai ya isa su yi jujjuya.

Janar bayani da kuma ilmin jikin mutum

Ba a kula da tsoffin ɗan maraƙin a farkon matakan horo, da nufin yin aiki da kirji, makamai da baya. A sakamakon haka, ana jinkiri ko motsa jiki don motsa 'yan maruƙa, wanda ke haifar da rashin ci gaba.

Wannan yanayin yana haɗuwa da sifofin jikin mutum na wannan ƙungiyar tsoka:

• Maraƙin ya haɗa da ƙananan ƙananan tsokoki.
• Thean maraƙi yana da saurin yin dogon lokaci (suna aiki koyaushe lokacin tafiya).

Shin shin da kansa ya kunshi manyan kungiyoyi biyu:

1. Maraƙi Mai alhakin fadada kafa a dunduniyar kafa a tsaye. Ita ce ta ɗauki nauyin zaki na nauyin kanta kuma ta ƙayyade matsayin ƙafa a ƙasa.
2. Fama. Yawancin lokaci wannan ƙungiyar tsoka ba ta da haɓaka sosai, tun da yake ita ce ke da alhakin juyawar haɗin gwiwa a cikin wurin zama, lokacin da nauyin dukkan jiki bai danna kan ƙananan kafa ba.

Sabili da haka, don haɓaka manyan maruƙa, kuna buƙatar kulawa ba kawai ga gastrocnemius ba, har ma da tsokoki na tafin kafa.

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Shawarwarin horo

Lokacin aiki akan wannan rukuni na tsoka, yana da mahimmanci a tuna da waɗannan siffofin:

1. Thean maraƙi da tafin kafa sune jijiya wanda ke buƙatar atisaye iri ɗaya da biceps da brachialis.
2. Calves ƙananan muscleungiyar tsoka ce waɗanda ke amsawa da kyau ga nauyin nauyi da ƙarfi mai ƙarfi, amma, a ƙa'ida, ba ya amsa da kyau ga tsawan nauyin na aerobic. Makirci mafi kyau shine ayi atisaye a cikakken fadada don maimaita 12-20.
3. Muscleswayoyin maraƙin suna cikin kusan dukkan motsa jiki, wanda ke haifar da ƙarin buƙata don yin famfo su a farkon matakan, yayin da har yanzu suna iya fuskantar damuwa.
4. Kuna iya horar da wannan ƙungiyar tsoka sau 2-3 a mako. Akwai hanyoyi biyu masu mahimmanci: 1-2 motsa jiki a ƙarshen kowane motsa jiki, ko yin ɗan maraƙin da aka saita a tsakanin sassan sauran ƙungiyoyin tsoka. Duk zaɓuɓɓukan suna da kyau, kuna buƙatar gwada duka kuma ku ga wane sakamako zai fi muku kyau musamman.

Motsa jiki

Daya daga cikin manyan matsaloli tare da motsawar maraƙin shine yanayin keɓewarsu.

Bari muyi la'akari da manyan:

Duk da yake tsugune mai nauyi ba ta shafar famfon maraƙi, yana ƙara mahimmancin ƙarfin ɗan maraƙin, wanda ke haifar da tushe mai ƙarfi don gina jiki mai jituwa da haɓaka ƙarfin aiki.

Tsayayyar Calan Maraƙin

An tsara wannan aikin ne don 'yan wasa na kowane matakin dacewa kuma ana ɗaukarsa babba don yin aiki da ƙwayoyin maraƙin. Tsayayyar Calan Maraƙin yana da bambancin da yawa, gami da:

• Nauyin Maraƙin Maraƙi.
• Calan maraƙi ƙafa ɗaya ya tashi.
• Mirgina daga diddige zuwa yatsun kafa.

Yi la'akari da dabarun motsa jiki:

1. Tsaya a kan katako. Idan babu katako, gefen matakala, ko wani abu da zai fito fili zai yi. Hakanan akwai masu kwaikwayon na musamman. Kuna iya yin motsi a cikin Smith, yana maye gurbin dandamali na ƙafa ƙarƙashin ƙafafunku, kuma sanya ƙwanƙwasa a kafaɗunku.
2. Gyara jiki a miƙe tsaye (kwanciyar hankali)
3. Idan ana buƙatar ƙarin nauyi, ana ɗaukar dumbbells ko nauyi a hannu. An ɗora siminti tare da fanke.
4. Na gaba, kuna buƙatar saukar da sannu a hankali a ƙasa da ƙimar sandar, kuna ƙoƙari ku shimfiɗa jijiyoyin idon kamar yadda ya kamata.
5. Tashi a yatsun ku tare da motsi mai motsi.
6. Gyara a wannan matsayin na tsawon dakika 1-2 sannan ku ƙarfafa maraƙinku.
7. Ahankali ka sauke kanka zuwa wurin farawa.

Lura: Akwai wasu takaddama game da cikakken gwiwa. A gefe guda, wannan yana sauƙaƙa sauƙaƙe motsa jiki, a gefe guda, yana ƙara nauyi a gwiwa. Idan kuna amfani da nauyi mai nauyi don horo, zaku iya daidaita ƙafafunku sosai. Koyaya, idan kuna aiki tare da manyan ma'auni (alal misali, a cikin mashin squats na Hackenschmidt), to ya fi kyau a kawar da gaskiyar kayan haɗin gwiwa.

Maraƙin Kujera Ya Tada

Duk da irin wannan dabarar zartarwar, zama a yatsun cikin na'urar ba ya haɗa ɗan maraƙi, amma tsokar duwawun da ke kwance a ƙarƙashinta.

Dabarar motsa jiki mai sauki ce:

1. Sanya madaidaicin nauyi a kan na'urar kwaikwayo (yawanci yakan kai kashi 60% na nauyin aiki tare da raƙuman maraƙi na gargajiya).
2. Zauna a cikin na'urar kwaikwayo.
3. Sannu a hankali ka rage dugadugan ka kasa da matakin tallafi kan na'urar kwaikwayo, a kokarin miƙa jijiyoyin idon sa kamar yadda ya yiwu.
4. Tashi a yatsun ku tare da motsi mai motsi.
5. Gyara a wannan matsayin na dakika 1-2.
6. Sannu a hankali kasan matsayin farawa.

Studio Minerva Studio - stock.adobe.com

Lura: idan baka da inji, sanya dumbbells, kettlebells, barbell pancakes a gwiwoyinka a matsayin ƙarin nauyi. Amfani da abubuwa na ɓangare na uku zai rage tasirin aikin sosai, amma zai ba ku damar yin hakan a gida.

Taga yatsun kafa a kusurwar digiri 45

Daga cikin dukkan darussan da aka tsara don haɓaka ƙwayoyin maraƙi, ana iya kiran wannan hadadden sharaɗi kuma mafi wahala. Duk game da canza kusurwar ƙafafu ne, wanda ke ba ku damar amfani da ɗan maraƙi kawai, amma har da tafin kafa.

Kwarewar motsa jiki kusan ba ta bambanta da na baya ba:

1. Zama mai koyarwar toshewa (gackenschmidt). Dogaro da ƙirar, za ku fuskanta ko nesa da shi.
2. Sanya nauyin aiki mai dacewa. Ana lasafta shi azaman ƙididdigar lissafi tsakanin ma'aunin aiki a cikin atisaye guda biyu da suka gabata. Sannan zaɓi kaya bisa ga lodi.
3. To, kuna buƙatar ƙananan diddige, kuna ƙoƙari ku shimfiɗa ɗan maraƙi kamar yadda ya yiwu.
4. Yi daga yatsun kafa.
5. Gyara a cikin matsayi na matsananci tashin hankali don 1-2 seconds.

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Thsan koyarwar maraƙi

Yawancin baƙi na motsa jiki (musamman ma masu farawa) sun yi imanin cewa ba sa buƙatar bugun ƙwayoyin maraƙinsu daban, saboda 'yan maruƙa suna aiki a:

• Nitsuwa mai nauyi.
• Laddar rai (kuma mai mutuwa tare da madaidaiciyar ƙafa).
• Jogging da sauran motsa jiki na cardio.

Wannan gaskiya ne, amma game da waɗannan motsa jiki, maruƙa suna yin tsayayyen nauyi, wanda ke ƙaruwa da ƙarfi, amma ba ƙarfi ba. Mutanen da ke da kwazo ne kawai za su iya ɗora maruka ba tare da yin atisaye kai tsaye a kansu ba. Kowa da kowa zai yi ƙoƙari sosai.

Sakamakon

Don bugun 'ya'yan maruƙan ku, tuna da waɗannan ƙa'idodin:

1. Ka ba tsokoki maraƙin cikakken kulawa daga wasannin motsa jiki na farko.
2. Kada ku bi manyan ma'auni masu nauyi don lalata fasahar.
3. Sauya tsakanin nau'ikan lodi daban-daban.

Kuma ku tuna da tsohuwar dala ta ci gaba: abinci mai gina jiki / hutawa / ƙwarewa. Tabbatar da amfani da littafin karatun ku don ƙirƙirar yanayin ci gaba.

Kalli bidiyon: Duk Mai Jin Waka Ga Application Mai Abin Mamaki (Mayu 2025).