Mutane ba sa son yin lilo da ƙafafu. Babban dalili shi ne cewa shine mafi girman rukuni na tsoka wanda ke buƙatar iyakar ƙoƙari don aiki. A lokaci guda, ƙafafu sune mahimmancin ƙarfin motsa jiki na tafiyar matakai na anabolic, ƙwarewar horo mai ƙarfi yana sa jiki fuskantar matsakaicin damuwa.
Yawancin 'yan wasa da yawa sun taɓa jin wani mummunan jiri wanda ke rikitar da tafiya kwana bayan aji. Jin zafi yana nufin kun ba ƙafafunku isasshen damuwa don girma / rage nauyi / samun ƙarfi. Idan da gaske kake game da niyya ga ƙananan jikinka, yana da mahimmanci a san waɗanne atisayen kafa ne suka fi kyau a yi amfani da su.
Littlean bayani game da yanayin jikin mutum
Kafin zaɓar ɗimbin motsa jiki masu fa'ida, yana da daraja nazarin ilimin tiyata. Kamar sauran manyan ƙungiyoyin tsoka, ƙafafu suna da manyan ƙungiyoyin tsoka da ƙanana da yawa. Babu ma'ana ayi aiki da ƙananan ƙungiyoyin tsoka, tunda suna cikin ayyukan motsa jiki kuma basa amsa da kyau don ɗaukar kaya.
Amma ga manyan kungiyoyin tsoka, an rarraba su gaba daya zuwa kungiyoyi masu zuwa:
- Tsokokin cinya. Waɗannan sune quadriceps femoris, hamstrings, adductors da satar cinya. Wadannan tsokoki ne suke yanke shawarar yadda gindi yake bayan motsa jiki.
- Tsokoki Wannan shine bayan cinya da quadriceps. Duk suna da alhakin lankwashewa da fadada kafa yayin tafiya.
- Muscle Su maraƙi ne da tafin kafa. Hakanan sun haɗa da tsokoki masu adawa, waɗanda ke da alhakin girgiza yatsun kafa, amma horar da su bai dace ba.
Fahimtar wane tsokoki ke aiki a wasu atisaye yana da mahimmanci ga mata: ta hanyar zaɓar atisayen da suka dace don ƙarfafa tsokokin ƙafafu, zai fi sauƙi aiwatar da gyaran jiki na cikin gida.
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Shawarwarin horo
Ba kamar tsokoki ba da na baya, ƙafafunmu suna aiki kusan kullun, saboda haka suna buƙatar hanya ta musamman don horo don ci gaba.
- Ka tuna, ana amfani da ƙafafunku zuwa manyan reps, don haka kuna buƙatar yin ƙananan reps tare da matsakaicin nauyi.
- Kalli matsayin safa. Idan ya cancanta, yi amfani da allon katako don nanata kayan. Dogaro da matsayin diddige da yatsun kafa, nauyin da ke cikin motsa jiki iri ɗaya na iya zama da banbanci sosai.
- Ka tuna da doka: na farko - na asali, sannan - insulating.
- Kada kafafu su sami horo sosai fiye da sau ɗaya a mako.
- Kula da 'yan maruran nan da nan. Tunda suna cikin kowane motsa jiki na asali, suna buƙatar ƙarin motsa jiki daga farko, in ba haka ba ba zasu girma ba sam.
- Kar a manta game da kwadayi. Saboda kawar da dusar ƙanƙan da ke cikin ƙafafun kafa, yawancin 'yan wasa suna da matsaloli na ƙwanƙwasa.
Motsa jiki
Ba kamar tsokoki na baya ko kirji ba, tsarin motsa jiki don ƙafafu ya kamata ya haɗa da motsa jiki waɗanda suke da banbanci sosai game da kanikanci. Wajibi ne ayi aiki dabam daga gaban ƙafafu da bayan cinyoyi, kuma a mai da hankali ga maraƙi. Bari muyi la'akari da darasin kafa mafi inganci.
| Motsa jiki | Babban ƙungiyar tsoka | Muscleungiyar tsoka mai haɗi | Nau'in loda |
| Ellipsoids | Quadriceps mata | Quadriceps da tafin kafa | Zuciya |
| 'Sarfin Sarki | Bayan cinya | Quadriceps da hamst | Basic |
| Sumo ja | Bayan cinya | Quadriceps da hamst | Basic |
| Kafa kafa a cikin na'urar kwaikwayo | Hip biceps | – | Ulatingarfafawa |
| Haɗa ƙafafu tare akan na'urar kwaikwayo | Cinya ta ciki | – | Ulatingarfafawa |
| Ensionara ƙafafu akan mai horarwar toshewa | Quadriceps | – | Ulatingarfafawa |
| Isingaga ƙafafu zuwa ga tarnaƙi a kan na'urar kwaikwayo | Cinya ta waje | – | Ulatingarfafawa |
| Yi aiki a kan mahayin siminti | Hip biceps | Stwanƙwasa + solo + quadriceps + hamst | Zuciya |
| Igiyar tsalle | Quadriceps mata | Maraƙi da quadriceps | Zuciya |
| Tafiyar Manomi | Quadriceps mata | Quadriceps da tafin kafa | Basic |
| Legunƙun kafa mai faɗi | Tsokokin cinya | Quadriceps | Basic |
| Bindigar bindiga | Quadriceps | Quadriceps mata | Basic |
| Ookugiya ƙugiya | Quadriceps mata | Quadriceps | Mai rikitarwa |
| Barbell Kafad'a squat | Quadriceps | Duk tsokar cinya | Basic |
| Squungiyoyin gaban | Quadriceps | bayan cinya | Basic |
| Maraƙin Kujera Ya Tada | Fama | maraƙi | Ulatingarfafawa |
| An Maraƙi ya Kiwo a cikin Na'urar Dannawa | Fama | maraƙi | Insarfafawa |
| Nauyin Maraƙin Maraƙi | Maraƙi | Fama | Ulatingarfafawa |
| Satar kafafu madaidaiciya akan mai horarwa | Hip biceps | bayan cinya | Ulatingarfafawa |
| Kashewa | Bayan cinya | Quadriceps da hamst | Basic |
| Hawa | Quadriceps | Stwanƙwasa + solo + quadriceps + hamst | Zuciya |
| Kafa kafa | Quadriceps | Bayan cinya | Mai rikitarwa |
| Gashi mai launin toka | Quadriceps | Quadriceps mata | Basic |
| Hyperextension | Quadriceps mata | Baya tsokoki | Mai rikitarwa |
| Tsallakewa waje | Bayan cinya | Stwanƙwasa + solo + quadriceps + hamst | Zuciya |
| Jirgin iska | Quadriceps | Quadriceps mata | Basic |
| Motsa motsa jiki | Quadriceps mata | Quadriceps da tafin kafa | Zuciya |
| Burpee | Quadriceps mata | Stunƙarar ƙwanƙwasa + soleus + quadriceps + hamstrings | Zuciya |
| Gudun kan na'urar motsa jiki | Maraƙi | Stwanƙwasa + solo + quadriceps + hamst | Zuciya |
Basic
Ayyukan motsa jiki a cikin dakin motsa jiki galibi ya ƙunshi aikin barbell mai nauyi. Jerin atisayen famfo ba makawa ya ƙunshi abubuwa biyu kawai.
Ulatingarfafawa
Ana amfani da atisaye na keɓewa ta al'ada tare da injina don ƙaddamar da ƙananan ƙwayoyin tsoka. Wannan ya hada da:
- Kafa kafa.
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- Hyperextension.
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- Zama Sock Raise.
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- Hayayyafa da kawo ƙafafu zuwa ga tarnaƙi a kan na'urar kwaikwayo.
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- Lankwasawa / tsawan kafafu akan na'urar kwaikwayo.
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Motsa jiki don zauren
Darasi na ƙarfafa ƙafa ba dole ba ne ya ƙunshi aiki na asali ko injunan gargajiya. Yau a cikin ɗakunan taruwa akwai adadi mai yawa na kwaskwarima da ke aiki da ƙafafu daidai.
- Mahayin. Injin motsa jiki wanda kake buƙatar ɗaga nauyinka da ƙafafunka. Babban fasalin ƙira shine ɗaukar ruɓaɓɓe akan ƙwayoyin gluteal.
- Hawa. Haɗuwa da stepper da matattara. Daidai kwatankwacin hawan babban bene.
- Motsa motsa jiki. Kwararren mai koyar da kayan kwalliyar cinya.
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- Ellipsoids.
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Motsa Jiki
Darasi na kafa a gida yana da sauƙi. Ba kamar tsokoki na baya ba, ana iya yin famfo da ƙafafu ba tare da kayan aiki na musamman ba, tun da ainihin abubuwan motsa jiki na jiki ne.
Misali, karamin tsari na kwasa-kwasan gida zaiyi tasiri:
- Jirgin iska. Mai kama da barbell squat, amma babu nauyi.
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- Huhu Babban motsa jiki don yin aiki daga bayan cinya.
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- Lanƙwasa zuwa ƙafafu madaidaiciya Analog na matattu.
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- Tsallakewa waje. Ga waɗanda ke da ƙananan kaya daga iska da zurfin zurfin ciki.
Bugu da kari, dole ne mu manta game da gudu da sauran nauyin zuciya, wanda galibi ya shafi ƙafafu.
Mikewa
Mikewa ya cancanci ambaton musamman, wanda ke samar da siririn kafafu. An yi amfani dashi azaman
- Hankali mai zurfin ciki ba tare da nauyi ba. Suna haɓaka cikakkiyar sassaucin bayan cinya.
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- Rabin-igiya - mai gangara da kuma a tsaye. Flexibilityara sassauƙa a cikin dukkan ƙungiyoyin tsoka tare da dabarar da ta dace.
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- Kowane irin igiya. Yawanci suna haɓaka sassaucin jijiyoyin inguinal da tsokoki masu haɓaka.
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- Swing ƙafafunku. Mai kama da rabin igiya.
- Miƙe ƙafa tare da taimakon abokin tarayya.
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Xungiyoyin
Ba kamar sauran ƙungiyoyin tsoka ba, wasan motsa jiki a al'adance an kasu maza da mata. Babban bambance-bambance sune:
- Mayar da hankali kan kungiyoyin tsoka.
- Mizanin aiki.
- Yawan hanyoyin.
- Ingirƙira matsakaiciyar raguwa a cikin wasu rukuni ta hanyar keɓance su daga horo.
Yi la'akari da manyan ɗakunan maza da mata:
| Mai rikitarwa | Motsa jiki | Aiki |
| Namiji na asali | Tsugunnawa tare da sandar ƙarfe a bayan 5 * 5 Latsa cikin na'urar kwaikwayo 5 * 7 Ensionara ƙafafu a kan na'urar kwaikwayo 3 * 12 Matattu 5 * 5 Tashi a yatsun kafa a cikin Gackenschmidt simulator 10 * 10 | Babban burin wadannan motsa jiki na yin famfo shine don samun karfin gwaiwar dukkan manyan kungiyoyin tsoka. Dukkanin motsa jiki ana yin su da mafi girman nauyin nauyi da fasaha mai ƙarfi, gami da amfani da allon ƙarƙashin safa. |
| Mace na asali | Tsugunnawa tare da dantse a kirji 4 * 15 Laddara 3 * 20 Kafa kafa a cikin na'urar kwaikwayo 5 * 20 Maraƙin Zama Na Tsaya 5 * 20 | An tsara wannan hadaddun don ƙarfafa dukkan tsokoki na kafa da ƙirƙirar sautin tushe don motsa jiki na gaba. |
| Janar ƙarfafawa | Jirgin iska 5 * 20 Squunƙwasa mai zurfi 4 * 12 Lungananan huhu 5 * 20 Tsalle igiya 120 dakika Gudu - a tazarar mita 100. | An yi amfani dashi don shirya don motsa jiki na motsa jiki mai nauyi. Bugu da kari, ana ba da shawarar yin amfani da manyan motsa jiki na asali tare da mashaya mara amfani don ƙware da ƙirar. |
| Gida don maza | Squunƙwasa masu zurfi tare da matsattsun matsayi. 5 * 20 Tashi zuwa yatsan a ƙafa ɗaya 5 * 20 Bindigar bindiga 3 * 5 Gabatar da kafa zuwa gefen 5 * 20 | Bambancin gida game da rarrabuwa maza tare da girmamawa akan quadriceps. |
| Gida na mata | Squididdigar zurfafa tare da matsayi mai faɗi 5 * max Toashin yatsan ƙafa ɗaya ya tashi 5 * max Hankali 5 * max Rabin igiya sau 20 a kowane bangare Harshen huhu. Sau 20 Gabatar da kafa zuwa gefen 5 * 20 Jagoranci kafa 5 * 20 Kiwo kafafu kwance 5 * 20 Isingaga ƙafafun kwance a kan gefen 3 * 15 | Bambancin gida na tsagaita mata tare da girmama cinyoyi da glute. |
| Raba tare da girmamawa a kan quads | Tsugunnawa tare da barbell a bayanta. 5 * 5 Latsa cikin na'urar kwaikwayo 5 * 5 Ensionara ƙafafu a kan na'urar kwaikwayo 3 * 12 Maraƙin Zama Mai Tashi 3 * 8 Gudun kan na'urar motsa jiki tare da karkata zuwa sama. | Babban aikin shi shine ƙarfafa ƙafafu kamar yadda ya yiwu, yayin da ba a ƙaruwa da ƙwanƙwasawa a cikin girma. |
| Raba da girmamawa a kan kwatangwalo da gindi | Laddara 5 * 20 Squunƙwasa masu zurfin ciki tare da sanda mai ƙarfi 5 * 20 Kafa kafa a cikin na'urar kwaikwayo 5 * 20 Huhun huhu mai nauyin 5 * 20 Satar ƙafa zuwa gefen a cikin na'urar kwaikwayo ta toshe 3 * 12 Jagorar da ƙafafun baya a cikin mai koyarwar toshewa 3 * 12 | Babban maƙasudi shine a kara girman muryoyin gluteal ba tare da shafar quadriceps ba, wanda zai iya sanya ƙafafu su yi ihu. |
A cikin dukkanin hadaddun mata, ana amfani da ƙananan ma'auni (20-30% na aƙalla lokaci ɗaya), yayin da maza ya kamata suyi aiki a cikin yanayin har zuwa 80% na iyakar lokaci ɗaya.
Motsa jiki tare da kayan aiki marasa daidaito
Legsafafu suna da hannu cikin kusan dukkanin motsi na yau da kullun da wasanni. Sabili da haka, zaka iya aiwatar dasu cikin sauki ta amfani da takamaiman kayan aiki.
Lura: wannan ba cikakken jerin takamaiman kaya ne da kowa zai samu ba.
- Gudun tare da nauyi. Yana haɓaka tasirin cardio, ban da haka, an ƙirƙiri ƙarin kaya a ƙashin hamps, wanda ke da alhakin lanƙwasa ƙafa. Saboda wannan, ƙafafu suka juye sun zama sirara, kuma aka sauya kayan daga ƙafafun zuwa kan gindi.
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- Yin aiki tare da zaren roba (madauki). Jerin jerin suna da fadi sosai. Madauki na iya yin simintin kowane motsa jiki na amfani da ƙarfe.
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- Yaren mutanen Norway tafiya. Kuna buƙatar sandunan hawa don wannan aikin. Za ku zama abin birgewa a titunan birni, amma kuna iya kashe kwatar kwata-kwata, tare da nanata kayan da ke kan cinyar quadriceps.
Sliming
Lokacin da kake horar da jikinka, ka tuna irin atisayen da ake yi don sliming kafafu da kwatangwalo, saboda kar mai koyarwa ya gaya maka. Rashin ƙafafu saboda haɗuwa da dalilai da yawa:
- Kitsen duniya.
- Toning na "tsokoki tsokoki".
Hakan ya faru ne sakamakon tasirin motsa jiki don rasa nauyi. A zahiri, ƙafafu ba sa rasa nauyi, kawai dai tsokoki suna cikin yanayi mai kyau yayin ɗagowa, wanda ke nufin ba sa rataye sosai daga wurin haɗewar.
Idan burinku shine yin atisaye don rasa nauyi a ƙafafunku, bi principlesan ka'idojin horo:
- Horarwa a yanayin yin famfo. Babban reps - ƙananan nauyi.
- Ci gaba kawai ta hanyar ƙara yawan maimaitawa. Duk wani ƙaruwa cikin nauyi yana barazanar hawan jini, wanda zai haifar da samun tsoka.
- Mayar da hankali kan aikin motsa jiki, suna ƙona kitse sosai yadda yakamata, wanda zai baka damar samun madaidaitan kafafun kafafu da sauri.
Idan kun riga kun sa ƙafafunku, yana da kyau ku rage nauyi gwargwadon iko kuma kuyi aiki a yanayin aerobic a cikin motsa jiki na asali. Wato, a maimakon sandar kilogiram 40 don sake maimaitawa 20, yi amfani da sandar kilogiram 20 da kuma yawan maimaitawa sama da 50. Wannan zai haifar da catabolism a cikin ƙwayoyin tsoka ja kuma ya samar da yanayi na hypertrophy na myofibrillar na farin zaruruwa, waɗanda suke da ƙanƙanta fiye da ja.
Sakamakon
Mutane da yawa ba sa son horar da ƙafa, saboda waɗannan sune tsokoki masu haɗari waɗanda ke buƙatar gwaji koyaushe don ƙayyade mafi kyawun tsari don haɓakar ƙarfi da alamun girma. A lokaci guda, horar da ƙafa yana da gajiya.
A ƙarshe, za mu ba da shawara: idan kuna amfani da wasan motsa jiki, ku ware wata rana daban don ƙafafunku, kuma idan ba ku da isassun kayan aiki, ku yi aiki da ƙananan ƙungiyoyin tsoka, misali, tsokoki na ƙasan kafa.
