Ayyukan Pectoral: nazari akan mafi kyau da inganci * Gicciye

Ci gaban tsokoki (pectoral) yana da mahimmanci a horar da kowane ɗan wasa. Babban nuance shine cewa mutum ba ya amfani da su a cikin ayyukan yau da kullun saboda abubuwan rayuwar yau da kullun. Sabili da haka, a cikin dakin horo, yin famfo tsokar tsoka abu ne mai mahimmanci: ba tare da waɗannan motsa jiki ba, ba shi yiwuwa a gina ƙirar jiki mai jituwa.

Janar ilmin jikin mutum

Kirji hadadden hadadden tsokoki da manya. A cikin girman, su ne na biyu kawai zuwa baya da ƙafafu. Sabili da haka, ana yin atisayen tsokoki a cikin zinare uku na tushe.

Tsarin kansa yana nuna rarraba zuwa manyan ƙungiyoyi 2 (manya da ƙananan) da ƙari da yawa (coracohumeral, dentate an, da dai sauransu), waɗanda aka raba su zuwa yankuna:

kirji na sama;
tsakiya;
kasa.

Hakanan akwai ƙarin rarrabuwar yanayin cikin tsokoki na waje da na ciki na kirji, amma waɗannan su ne kawai sassa daban-daban na tsoka guda ɗaya - manyan pectoralis.

Tare da motsa jiki ɗaya kawai, ba shi yiwuwa a samu daidaitaccen famfo da kayan kwalliyar gani... Aikin dukkan tsoka da manyan tsokoki a cikin wannan rukuni shine kawo hannu cikin jiki, juya shi zuwa ciki.

Kuskuren horo

Darussan kirji sun sami shahararr mutane saboda tasirin su. Amma a lokaci guda, mutane suna yin kuskuren al'ada wanda ke haifar da haɓakar ƙarfin wannan rukunin:

Kuskure # 1. Gasar nauyi. Duk da cewa cewa tsokoki a cikin jiki sun amsa da kyau don aiki tare da manyan nauyi, yana da kyau a tuna cewa a cikin dukkan motsa jiki na asali, triceps da deltas suna ɗaukar wani ɓangare mai kyau na nauyin. Sabili da haka, yana da kyau ayi aiki da ƙirji tare da cikakkiyar dabara da ɗan nauyin nauyi kadan.
Kuskure # 2. Amfani da benci kawai. A al'adance ana daukarta mafi kyawun motsa jiki ga tsokoki na mahaifa. Koyaya, wannan ba gaskiya bane. Daidai, ƙara shi tare da shimfidu kuma tabbatar da aiki akan benci tare da gangare daban-daban.
Kuskure na 3. Bugawa. Yana taimaka muku ɗaga nauyi a sauƙaƙe kuma, daidai da haka, yin ƙarin reps. Koyaya, yayin tsalle-tsalle, ɓangaren motsa jiki yana rage damuwa a kan tsokoki na pectoral kuma yana ƙaruwa da haɗarin rauni da rauni.
Kuskure # 4. Masu ba da horo na raunana ne. Masu horarwa suna da tsayayyen kewayon motsi, saboda haka da yawa ana ɗaukar su marasa tasiri don aiki. Wannan ba gaskiya bane. Tare da aiki mai dacewa akan masu kwaɗaitawa, zaku iya inganta aikin ƙungiyar tsoka mai rauni ko mai da hankali kan katako na daban. Yi su bayan manyan matattun tushe, amma kafin yadawa.
Kuskure # 5. Raba horo tare da baya ko kafafu. Threea'idodi uku na "bench press-sit" kawai sun dace ne don samo alamun yau da kullun ko don horo kan ɗaga iko. A cikin yanayin idan ya zama dole ayi aiki daban a kan tsokoki, babban gajiyar da aka tara saboda mutuwar da furfura ba za ta ba da izinin yin saitin ayyukan kirji tare da iyakar aiki ba. Mafi kyawun zaɓi shine haɗuwa tare da triceps ko biceps.

Motsa jiki

'Yan wasa suna son yin famfo tsokokinsu na jiki, saboda suna sanya su girma da ƙarfi. Wannan shine dalilin da ya sa tsawon shekarun wanzuwar wasanni masu ƙwarewa, yawancin atisaye sun bayyana don yin famfo tsokokin pectoral. Bayanai na anatomical yana ba ku damar yin kwalliya a cikin gida da kuma dakin motsa jiki, saboda abin da waɗannan tsokoki ke da wuya su zama ƙungiyar raguwa.

Don fahimtar yadda ake yin wasu atisaye daidai don ƙwayoyin tsoka, za mu rarraba su cikin manyan ƙungiyoyi. Wannan zai ba ku damar mai da hankali kan fasaha da bayyana ƙa'idodin da ake aiki da ƙungiyar tsoka ta hanya mafi kyau.

An buga kirji ta amfani da ƙungiyoyi masu zuwa na motsi:

Latsa.
Gwanayen.
Wayoyi / bayanai.
Turawa a kusurwa daban-daban, gami da sandunan da ba daidai ba.

Latsa

Ayyukan motsa jiki sune tushen ci gaban kirji. Wadannan darussan suna da mahimmancin gaske saboda matsakaicin adadin mahaɗan haɗin da ke cikin aikin. Me ya kamata ku nema yayin aikin kirjinku?

Matsayin hannu. Untataccen makamai, mafi girman nauyin a kan triceps. Idan hannayen sun yi fadi sosai, sai a sauya kayan zuwa ga dattin gaban da kuma zuwa yankuna na waje na tsokoki. Mafi kyawun zaɓi shine riƙewa 15-20 cm ya fi faɗi fiye da kafadu.
© Makatserchyk - stock.adobe.com
Matsakaici matsayi. Hangen nesan yana tantance wane yanki kirji ne za'ayi aiki dashi. Amma kada ayi karkatarwa da yawa, domin lokacin da aka karkatar da shi sama da digiri 45, kusan kirjin yana kashewa daga aikin, kuma an dauki wurinsa ta gaban delta.
© Makatserchyk - stock.adobe.com

© Makatserchyk - stock.adobe.com
Matsayin jiki. Bai kamata ku yi aiki a cikin gadar hawa ba. An ba da izinin karkatar da yanayi kaɗan. Dole ne a kawo wuyan kafaɗa tare.

Janar Bench Press Technique:

Kwanta a kan benci domin ƙafafunka su tsaya sosai a kan dugadugan a kowane gefen ta.
Aauki barbell ko dumbbells.
Sannu a hankali ka rage kayan aikin, kana kokarin kiyaye babban fifikon wukafan kafadun.
Kada ku tanƙwara wuyanku ko yin gada. Wannan ba kawai damuwa bane, amma kuma yana sauke nauyin daga kirji, kusan canza shi gaba ɗaya zuwa ga dutsen.
Da kyau kuma a cikin yanayin sarrafawa, runtse barbell har sai ya taɓa kirji, kuma dumbbells ɗin zuwa ƙananan ƙarfin amplitude, matse abin da ke sama.
Lokacin matse abin, kada ka miƙa hannayenka gaba ɗaya - wannan zai sauƙaƙa nauyin daga triceps, kuma kirjin zai yi aiki a cikin duka hanyar ba tare da tsayawa ba.

Em Artem - stock.adobe.com

Abu mai mahimmanci: Idan kuna da matsalolin matsa lamba, kada kuyi matse ƙasa.

Har ila yau, ya kamata mu ambaci maɓallin benci a cikin simulators. Kamar yadda aka riga aka ambata, a cikin shirin yana da kyau a sanya su bayan latsawa da aka saba, amma kafin shimfidu. Dabarar ta yi kama, matsayi daban na jiki kawai - zaune:

Yana da mahimmanci don daidaita tsayin kayan ɗamara yadda yakamata don jaddada tsakiya ko babba.

Turawa

Turawa shine kwatancen gida ne na jaridar benci. Ka'idodin iri ɗaya ne don duka motsa jiki.

Mayar da hankali kan nazarin dunkulelliyar tsokoki ya dogara da kusurwar jiki. Bambanci kawai shi ne cewa yayin aiki tare da jikin da aka karkata zuwa sama, wani ɓangare na kayan ana 'cinye' ƙafafu - wannan yana faruwa ne saboda raguwar nauyin da ke buƙatar matse shi. Saboda haka, wannan zaɓin mata sun fi amfani da shi. Game da karkatar da gangar jiki, halin da ake ciki akasin haka ne - cukurkudadden turawa yana ƙaruwa sosai, kuma girmamawa yana komawa zuwa saman kirji.

Dangane da fadin hannayen, ya kamata ya fi fadi fiye da kafadu, daidai yake da lokacin da ake yin latsawa tare da barbell.

Hanyar aiwatarwa:

Dauki matsayin kwance.
Sannu a hankali sauka, mai da hankali kan tsokoki. Yakamata yatsu gwiwar hannu zuwa tarnaƙi, ba wai baya ba.
Matsar tare da motsin motsi. Hakanan hannaye ba sa buƙatar faɗaɗawa gaba ɗaya.

Sanduna

Dips babban motsa jiki ne na asali kuma ƙari ne ga ɗakunan gidan wasan gargajiya.

Dabarar aiwatarwa abu ne mai sauqi qwarai, amma akwai maki da ke buqatar kulawa ta dole:

Zai fi kyau hawa sandunan da ba daidai ba daga tsalle: tare da hawa a hankali, ƙarfin motsi ba zai zama na halitta ba, kuma haɗarin rauni zai ƙaru. Zai fi kyau idan kuna da matsayi wanda zaku iya ɗaukar matsayin farawa tare dashi.
Kada ku wuce shimfiɗa tsokoki. Yin birki sosai, kuna haɗarin cutar da jijiyoyin, wanda ba zai ba ku damar cimma ƙarfin ƙarfi a cikin aikin ba.
Jikin ya kamata a karkatar da shi gaba kaɗan kuma ya kasance cikin wannan matsayin a duk cikin hanyar. Ba kwa buƙatar haɗa hannuwanku zuwa ƙarshe. Yakamata yatsu gwiwar hannu biyu.

Yawancin kulab ɗin motsa jiki suna da mai ba da horo na musamman - gravitron, wanda zai ba ku damar turawa a kan sandunan da ke cikin layi ɗaya, yana mai da motsa jiki sauƙi:

Wannan zaɓin ya dace da mata da masu farawa.

Bayanai da wayoyi

Rosetarewa da Peck-Deck suna miƙawa, juya hannu yana da hanyar da ta dace don mai da hankali kan ƙwayoyin kirjinku ba tare da shiga wasu rukuni ba. Tunda waɗannan darussan motsa jiki ne na keɓewa, zai fi kyau a sanya su a ƙarshen aikinku.

Saitin dumbbells da rage hannaye a cikin na'urar kwaikwayo suna da kama ɗaya. An fi so a yi aiki tare da dumbbells saboda ƙarancin faɗuwa, wanda ke ba ka damar zurfafa aiki na tsokoki ka kuma miƙa su. Amma ba kwa buƙatar ɗaukar abu da yawa kuma kuyi ta cikin azabar, kuɗa dumbbells zuwa matsakaiciyar kusurwar kwanciyar hankali.

Tare da bayanin a gicciye, zaka iya karkatar da hankali zuwa tsakiyar da ƙananan kirji:

Ko zuwa saman:

Wannan madadin madadin wayoyi ne, zaku iya canza waɗannan darussan kowane mako:

Gwanin

Wannan aikin motsa jiki ne mai tasiri wanda ke aiki sosai akan ƙananan ƙwayoyin cuta da ƙananan ƙwayoyin cuta. An ba da shawarar yin ta bayan latsawa da yadawa, tun da lats ɗin suna ci yawancin kayan.

Dabarar yin kwalliya abu ne mai sauki kamar yadda ya yiwu:

Aauki dumbbell ka kwanta da shi a kan benci ko a ƙetarensa.
A kan lanƙwasa hannu, ɗauki dumbbell kamar yadda mai yiwuwa ne a bayan kai.
Amfani da motsi kawai a haɗin kafada, miƙa dumbbell daga kai zuwa jiki, ba tare da lanƙwasa gwiwar hannu ba.

P Nicholas Piccillo - stock.adobe.com

Shirin horo

Zai fi kyau horas da tsokoki a matakai daban-daban. Yi amfani da shirin motsa jiki naka na kowane mataki. Yadda ake bugun tsokoki na sternum ba tare da rauni ba kuma da sauri-wuri, zamuyi la'akari da ƙasa.

Lambar shirin 1 - pre-horo (gida)

Idan baku taɓa kasancewa cikin wasanni masu ƙarfi ba kuma kuna cikin ƙoshin lafiya, yana da kyau ku ba da wata ɗaya ko biyu don aikin gida. Kamar yadda yake a yanayin ɗaga kettlebell, atisaye mai zaman kansa yana shirya jijiyoyi da jijiyoyi don damuwa mai zuwa. Bugu da ƙari, aiki tare da nauyinku yana rage haɗarin rauni.

Tsarin al'ada:

Motsa jiki	Yawan hanyoyin da kuma reps
Armara tura turaren hannu	4x10-15
Turawa tare da son jiki ƙasa	4x8-12
Turawa na Plyometric	4x8-12
Turawa tare da son jiki sama	3 zuwa iyakar

Lambar shirin 2 - raba "kirji + triceps"

Lokacin ziyartar kulab ɗin motsa jiki a karo na farko, mai farawa yakamata yayi horo bisa tsarin fullbadi, lokacin da aka fidda jiki duka a rana ɗaya. Bayan 'yan watanni, tare da ci gaban alamomi, zaku iya canza zuwa raba - rarrabuwa tsakanin kungiyoyin tsoka da rana. A wannan yanayin, ana haɗa kirji tare da triceps, tunda yana aiki sosai a kusan dukkanin motsi akan kirjin.

Motsa jiki	Yawan hanyoyin da kuma reps
Bench latsa kwance akan benci a kwance	4x12,10,8,6
Dumbbell latsa kwance akan karkata kwance	4x10-12
Dips a kan sandunan da ba daidai ba	3x12-15
Tsarin shimfida shimfiɗa	3x12
Faransa benci latsa	4x12
Rosetare hanya tare da Igiyar Triceps	3x15

Lambar shirin 3 - wata rana daban don kirji

Zaɓi don ƙwararrun 'yan wasa waɗanda ke ware keɓaɓɓiyar rana ga kowane rukuni na tsoka.

Motsa jiki	Yawan hanyoyin da kuma reps
Benci latsa karkata benci	4x10-12
Dumbbell benci latsa	4x10-12
Dips tare da ƙarin nauyi	3x10-12
Latsa cikin na'urar kwaikwayo	3x12
Bayanai a cikin ƙetare	3x15

Sakamakon

Arshe tattaunawar game da abin da ake motsawa don tayar da tsokoki na pectoral, mun lura cewa ba za a iya cire tushe ba. Amma ba za mu bayar da shawarar amfani da benci kawai ba. Mafi kyawun zaɓi shine sauya shi tare da latsawa a kan benci mai karkatar da digiri 30 sama da ƙasa.