TOP 6 mafi kyawun motsa jiki

Giryallen kafaɗar yana gani bai cika ba idan tsoffin trapezius ba su ci gaba sosai. A wasu 'yan wasa, koda daga ƙaramin kaya, trapezium yana girma daidai gwargwadon kafaɗun kafa da tsokoki na baya (ana samun wannan zaɓin a mafi yawan lokuta). Sauran suna da hoto daban-daban - har ma da horo na musamman na musamman yana ba da sakamako mai kyau. A cikin wannan labarin, zamu gano yadda za a horar da wannan ƙungiyar tsoka da kyau da kuma irin ayyukan trapezius da suka fi tasiri.

Anatomy na ƙwayoyin trapezius

Trapezoid yana cikin cikin baya kuma yana haɗe da tsokoki na wuya daga sama. Da gani, ana iya kasu kashi uku:

1. Na sama - kusa da wuya, yana da alhakin daga kafadu sama.
2. Na tsakiya - tsakanin ƙafafun kafaɗa, yana shiga ɗaga kafaɗun kafaɗa.
3. Lowerananan - a cikin ƙananan ɓangaren kafada, yana da alhakin saukar da kasusuwa masu rauni a cikin ƙananan motsi na motsi.

© shekaru3d - stock.adobe.com

Babban ayyukan trapezium sune: motsi na kafadu a cikin jiragen sama na tsaye da kwance, karkatar da kai baya, da ɗaga sandunan kafaɗa sama.

Kula da trapezoid a cikin kyakkyawan yanayi ya zama dole ga kowane ɗan wasa. Wannan zai ƙara ƙarfin ku a cikin motsa jiki na asali, rage damuwa a kan ɗakunan kafaɗa da jijiyoyi, rage ƙwanƙwasawar kashin baya a cikin jijiyar mahaifa da rage haɗarin rauni da rauni ga ɗaurin ɗakunan kafada duka.

Trapeze nasihun horo

• An yi la'akari da kullun a matsayin mafi kyawun motsa jiki don haɓaka trapezoid, amma yawancin 'yan wasa suna yi musu ba daidai ba. Ba za ku iya haɗawa da biceps da forearms ba. Psauraran carpal suna taimakawa wajen jimre wannan da kyau. Yakamata gwiwar hannu ya kamata a fadada gabaɗaya a cikin duka hanyar, to kayan zasu faɗi da gangan akan trapezoid.
• Kar ayi amfani da nauyin aiki da yawa. Lokacin horar da tsokoki na trapezius, ya fi mahimmanci aiki a gabaɗaya kuma ji ƙarancin ƙwanƙwasa tsoka a saman aya, jinkirtawa a ciki na sakan 1-2.
• Karki matse gashin ku a kirjinku lokacin yin kafada. Wannan yana kara matse kashin baya na mahaifa kuma yana iya haifar da rauni.
• Trapeze yana son yin famfo. Don 'toshe' waɗannan jijiyoyin da kyau, amfani da taurari, a haɗa ƙwanƙwanni na kowane bambancin tare da motsin motsi wanda kuma ya haɗa da kafadu, alal misali, tare da jan kunkuntar riko. Wani zaɓi don ƙaruwa da ƙarfi shine yin ɗigon ruwa a ƙarshen kowane saiti: rage nauyin aiki kuma yi wani saiti ko biyu tare da nauyi mai sauƙi ba tare da hutawa ba.
• Tarkuna ɗan ƙaramin rukuni ne; ya isa a horar da shi sau ɗaya a mako. Da kyau hada shi tare da motsa jiki na baya ko na kafaɗa. Don kiyaye dukkan ɗamarar kawan ka da kyan gani, kar ka manta ka bada cikakkiyar kulawa ga lamuran ka da wuyan wuyan ka. Idan kun lura cewa trapezium sun fara kama kafadu a ci gaba, wanda hakan ke sa adadi ya faɗi ƙasa da ɗamara a kafaɗa, kawai dakatar da yin atisayen mutum don wannan ƙungiyar tsoka.
• Ya kamata tarkon motsa jiki ya zama gajere amma mai tsanani. Matsayi mai mahimmanci, motsa jiki ɗaya ko biyu sun isa don fitar da wannan ƙungiyar tsoka. Sauya tsakanin motsi daban-daban a kowane motsa jiki kuma aiwatar da su a cikin tsari daban, to zaku sami ci gaba da sauri.
• Kalli yadda kake tsaye. Sau da yawa, sunkuya a cikin mahaifa da ƙashin baya ba ya ba da izinin cikakken trapeze horo. Dan wasa kawai ba zai iya yin motsin da ake buƙata ba a cikin cikakken ƙarfi kuma ya ji ƙarancin tsoka.
• Horar a cikin matsakaici Raaddamar da ƙwayar tsokoki na trapezius zai haifar da mummunan zagayawa a cikin tsokoki na wuyansa da kuma dukkanin ƙwanjin mahaifa. Wannan yana cike da ƙarin matsi na intracranial, ciwon kai da jiri.
• Rugunƙwan ƙwanƙwasa ba ya haɗa da juyawa na haɗin kafaɗa a saman wurin. Saboda wasu dalilai, yawancin 'yan wasa da yawa suna yin wannan. Lokacin amfani da nauyin aiki mai yawa, wannan juyawa ya juya zuwa ɗayan ƙungiyoyi masu lalata abubuwa don juyawar ƙafarka. Hanya madaidaiciyar motsi tana nuna ɗagawa da saukar da nauyi a cikin jirgi ɗaya; kada ya kasance akwai wasu abubuwan motsa jiki na daban.

Mafi kyawun motsa jiki

Yanzu bari mu kalli darussan da zasu taimaka muku kara girman aikin motsa jiki na trapezius.

Barbell Shrug

Barbell shrugs shine babban aikin motsa jiki. Sashinsu na sama yana aiki galibi anan, tunda lokacin ɗaga sandar yana gabanka. Yunkurin ya zama ya zama girma, kamar dai a saman abin da kuke ƙoƙari ya kai kunnenku tare da kafaɗunku. A cikin wannan motsi, zaku iya aiki tare da babban nauyi mai nauyi, don haka kuna iya jin ƙarar tsoka a ƙasan tushe. Yi amfani da wuyan hannu da bel na wasa idan ya cancanta.

Yi amfani da matsakaiciyar riko kafada-faɗi nesa don kiyaye kafadu daga aiki. Lokacin ɗagawa, kiyaye sandar a kusa da jiki kamar yadda ya yiwu kuma ka rage yaudara - wannan hanyar ba za ta haifar da komai ba ban da ƙara haɗarin rauni. Wani zaɓi zaɓi shine shrugs a cikin Smith.

Dumbbell Shrugs

Dumbbell Shrugs babban motsa jiki ne. Ana ba da shawarar yin amfani da ƙarancin nauyi a nan, amma ƙara yin reps, saboda haka za ku iya samun sauƙin cimma ruwa mai ƙarfi (cikewar tsoka).

Tunda a cikin wannan motsa jikin hannayen suna juyawa zuwa ga juna, goshin goshi yana da hannu cikin aikin. Sabili da haka, mai da hankali kan riƙe hannayenka madaidaiciya kuma kada ka lanƙwasa gwiwar hannu biyu. Sannan zaku daga dumbbells tare da kokarin trapezoids, ba hannayenku ba. Hakanan zaka iya amfani da madaurin kafaɗa.

Don juya dumbbell shrugs a cikin tsakiyar da ƙananan motsa jiki trapezoid motsa jiki, zauna a kan benci da jingina a gaba kadan:

Wannan zai canza vector din kaya kuma zaku kawo kusoshin kafada kusa da juna a saman. Saboda wannan, yawancin kaya za su tafi zuwa tsakiyar da ƙananan sassan tsoffin trapezius.

Shrugs a cikin na'urar kwaikwayo

Don wannan aikin zaku buƙaci toshe na ƙasa da sanda mai faɗi. Tsayawa baya a miƙe, ja kafaɗunka sama da baya kaɗan. Masanan ilimin motsi na motsi ya banbanta da motsi a cikin shrugs na gargajiya. Ta hanyar janye kafaɗunku baya, zaku loda ɓangaren tsakiyar trapezium da thean baya na tsoffin tsokoki. Wannan zai sa bayan bayan ya zama mai daddawa da tsawa. Kari akan haka, na'urar mai koyarda toshe kaddara kara karfin mikewar tsokoki a wuri mafi kasa, wanda kawai ke kara ingancin wannan aikin.

Rugaura da ƙwanƙwasa a bayan baya

Wannan babban motsa jiki ne don tarko na tsakiya da ƙananan. Bai dace da masu farawa ba gabaɗaya, saboda yana buƙatar ƙirar tsoka mai kyau da kuma miƙa kafada mai kyau.

Don saukakawa, ana ba da shawarar wannan aikin don injin Smith. A gindin kasan, dan sassauta dukkan tsokoki na dardumar kafada don kasan sandar a matsayin mai yiwuwa. Amma kar ka manta da kiyaye dutsen lumbar daidai madaidaiciya. Kusa da bayanka zaka jagoranci barbell yayin dagawa, tarkunan zasuyi aiki sosai. Matsayi mafi nisa zai sanya ƙarin damuwa a bayan delta.

Rowuntataccen riko Barbell Row

Jeren barbell zuwa chin yana motsa jiki ne wanda duka tarko da kafadu suke aiki. A wannan aikin, yana da mahimmanci a dauki matsattsun matsakaiciya a kuma tsayar da gwiwar hannu sama da matakin hannu, sa'annan za ku iya aiki gabaɗaya kuma ɗora duka yankin tsokoki na trapezius. Idan ka fi fadi, to gwargwadon yadda kayan ke tafiya zuwa tsakiyar Delta.

Madadin motsa jiki: Jere a Smith zuwa ƙwanƙwasawa tare da kunkuntar riko, Jere na dumbbells biyu zuwa ƙwanƙwasa tare da kunkuntar riko, Layi na nauyi zuwa ƙugu.

Kashewa

Siffar atisaye ba zai cika ba tare da ambaton mataccen ba. Ko da ire-irensa basu da mahimmanci, ya zama na gargajiya, sumo, layin sandar kamawa, jere na Romania ko jere na dumbbell. A cikin wannan motsa jiki, kusan babu wani nauyi mai motsi a jikin rukunin tsoka na sha'awa, amma tarkunan suna ɗauke da mawuyacin halin tashin hankali a duk hanyar. Athleteswararrun athletesan wasa suna aiki tare da nauyi mai nauyi a wannan aikin, wannan yana ƙaddara ƙarin ci gaba da tarkuna. Sabili da haka, masu ba da ƙarfi ne waɗanda galibi fiye da wasu za su iya yin alfahari da ra'ayoyi masu ban sha'awa, koda ba tare da yin atisaye daban don wannan rukuni na tsoka ba.

Hakanan, trapezoid yana ɗaukar wani ɓangare na lodin yayin aiwatar da kowane abu a kwance a kan kaurin bayan: barbell ko dumbbell ya ja cikin karkata, T-bar, ƙananan toshe, da sauransu, da kuma yayin amfani da kunkuntar riƙo a tsaye (ja-sama, babba na sama, da sauransu). ). Kaikaice, nauyin ya fada kan trapezium yayin motsa jiki da yawa don tsokoki na deltoid, misali, lilo tare da dumbbells yayin tsayawa, zaune ko lankwasawa, jan sandar zuwa ƙugu tare da faɗuwa mai fa'ida, sace makamai a cikin na'urar kwaikwayo zuwa baya Delta, da sauransu.

Trapezius shirin horo na tsoka

Babu bambanci tsakanin motsa jiki yayin motsa jiki da bushewa. Dukkanin motsa jiki (ban da na matattu) suna da keɓance, kuma ana iya amfani dasu a kowane matakin horon.

Don horar da trapezoid a cikin dakin motsa jiki abu ne mai sauƙi. Nemo wasu atisayen da suka yi aiki mafi kyau a gare ku kuma haɓaka aikinku koyaushe ta amfani da hanyoyi daban-daban na ci gaba. A matsayin jagora, yi amfani da tsari mai zuwa:

Don horar da tarko a cikin gida, mafi ƙarancin kayan aiki ya isa: barbells ko dumbbells. Misalin aikin motsa jiki na gida kamar haka:

Yawancin 'yan wasa da yawa suna horar da tarko a kan sanduna a kwance da sanduna masu daidaito, suna yin kwaikwayon ƙwanƙwasa yayin ratayewa. Wadannan motsi sun fi karko a yanayi, fadada yana da iyakantaccen yanayi, kuma ba zai zama da sauki a ji aikin ware na trapezoids a cikinsu ba. Koyaya, zaku iya gwada maye gurbin ƙarfin horo tare dasu idan baku da ikon yin nauyi.

Kalli bidiyon: 42 Mins Aerobic Workout - The Most Effective Exercise For Fast Weight Loss Aerobic Inc (Nuwamba 2024).