Bayar da horo baya muhimmi ne a ci gaba da haɓakar musculature na ɗan wasa. Dorsal corset yana cikin kusan dukkanin motsa jiki na asali, kuma dangane da girman sa, wannan ƙungiyar tsoka tana matsayi na biyu, na biyu kawai ga ƙafafu. Yadda ake horarwa daidai kuma wanne motsa jiki za'a zaɓa? Bari muyi la'akari da kara.
Janar ilmin jikin mutum
Kafin zabar atisaye don karfafa tsokoki na baya, bari mu fahimci aikin gyaran jikin wannan sashin jikin. Kamar yadda yake a cikin yanayin pectorals, baya baya tsoka ɗaya, amma ƙungiyar tsokoki daban-daban masu alhakin haɗin gwiwa daban-daban. Mafi yawansu sune zurfin tsokoki na baya, waɗanda ke da alhakin ƙwarewar ƙwarewar motsa jiki. Ba shi da ma'ana don juya su daban, tunda sun riga sun shiga kusan dukkanin atisaye don ƙarfafa baya.
Idan bakayi la'akari da tsokoki mai zurfi ba, to duk tsokoki na baya zasu iya kasu kashi da yawa:
- Latissimus dorsi - sune ke da alhakin kawo makamai wuri guda. Sun kunshi daure guda biyu: tsakiya (mai daukar nauyin kaurin baya) da kuma gefe, wanda yake kusa da tsokoki (hakkokin bayyanar abin da ake kira "fikafikan" na 'yan wasa).
- Tsokokin rhomboid na baya suna cikin saman layi kuma suna tafiya tare da bayan duka. Hakki ne na jagorantar sikirin baya. Sun ƙunshi katako daban-daban guda uku, kowannensu yana aiki tare da kowane motsi.
- Tsokokin trapezius na baya. Mai alhakin juyawa a cikin haɗin kafada. Sun kunshi katako uku: na tsakiya, na sama da na kasa.
- Tsokokin lumbar. Duk da cewa ba za a iya kiran su mafi girma ba, suna da alhakin tabbatar da ƙwanso kuma suna buƙatar zurfin nazari mai zurfi. samar da murfin tsoka wanda ke sanya jikin mutum a madaidaiciya. Shiga cikin kusan dukkanin motsa jiki azaman tsaran gyaran fuska ga jiki.
- Tsoffin tsoffin tsokoki ne wadanda suke tafiyar da tsawon kashin baya. Matsayi madaidaici kuma kiyaye jiki a madaidaiciya. Shiga cikin kowane nau'in sandunan karkatarwa.
Don ƙaddamar da waɗannan ƙungiyoyin tsoka suna buƙatar cikakkiyar hanya. A lokaci guda, yana da kyau ayi aiki da kowane rukuni na tsoka a kusurwoyi mabambanta, wanda zai tabbatar da haɓakar cikin gida na ƙungiyar tsoka.
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Janar shawarwari don dawo da horo
Manufofin yau da kullun na yin famfo suna takamaiman yanayi kuma suna buƙatar tsayayya da tsayayyen bin wasu dokoki.
- Kada kayi amfani da motsa jiki na asali a farkon watanni na horo. Dalilin shi ne cewa a ƙarƙashin manyan ƙungiyoyin tsoka suna kwance ƙananan ƙananan tsokoki waɗanda za a iya ji rauni a sauƙaƙe idan ƙwayar murfin ba ta wadatar sosai. Abin da ya sa kowane kocin zai ba da shawara a cikin watan farko a cikin dakin motsa jiki don amfani da motsa jiki na baya tare da dumbbells ko motsa jiki a kan na'urar kwaikwayo ta toshewa. Yin amfani da keɓewa yana ba ka damar amfani da ƙananan ƙananan ƙwayoyin tsoka kuma yana da tsayayyen faɗuwa, wanda ke da aminci yayin aiki tare da ƙananan nauyi. Sai kawai lokacin da kuka shirya murfin tsoka don tsananin damuwa za ku iya fara litattafai a cikin sifa ta mutu da lanƙwasa akan layuka.
- Idan kana son kara sakamako tare da matattun abubuwa, kada kayi amfani da mataccen. Kamar yadda yake da ban mamaki kamar yadda yake iya sauti, kodayake, motsa jiki mafi ƙarfi don tsokoki na baya - kashewa - baya bada izinin ci gaba da ɗaukar lodi. Wannan saboda psoas da tsoffin kayan haɗi sun gaji da sauri fiye da tsoffin rhomboid. Sabili da haka, idan kun shiga cikin tsauni mai ƙarfi, yana da daraja a yi duk atisaye na taimako a baya a cikin gidan motsa jiki sannan kawai a koma ga matattu.
- M fasaha. Ba kamar shimfida tsokoki na hannu ko ƙafa ba, raguwa da ƙananan ɓarna na baya suna cike da ɓarkewar ƙwayoyin cuta ko matsaloli tare da kashin baya a nan gaba. Zai fi kyau kada a kori masu nauyi da yin atisaye a cikin fasahar kan iyaka: wannan haɗari ne ga lafiya.
- Manyan tsokoki suna amsawa da nauyi mai nauyi. Kodayake ci gaba koyaushe ba shine makasudinka ba, ka tuna cewa manyan reps tare da ƙananan nauyi bazai taimaka maka motsa jiki na baya ba.
- Kada ayi amfani da abin ɗamarar aminci. Duk da cewa yana da mahimmin bangare na aminci a horo, bel din yana iyakance motsi a cikin kashin baya, wanda yasa psoas da extenitors na baya basa cikin motsa jiki. Zai fi kyau a yi amfani da ma'aunin nauyi kuma a zaɓi ci gaba mai sauƙi na lodi.
- Tushe + keɓewa. Kamar kowane babban rukuni na tsoka, ana horar da baya a matakai 2. Na farko, ainihin gajiya tare da nauyin nauyi masu nauyi, to ƙaddarar kammalawar ƙungiyar tsoka a cikin na'urar kwaikwayo. Wannan yana ba da kaya mafi girma, sabili da haka mafi yawan hawan jini.
- Kar ayi amfani da darussan asali guda biyu a rana guda. Gwada kada ku haɗu da matattun duwatsu da lankwasawa akan layuka, da haɗe-haɗe da layuka masu sumo.
Motsa jiki
Aikin motsa jiki na baya yana da motsa jiki na asali, kodayake yawancin masu horarwa basa bada shawarar fara tushe don dalilan da aka bayyana a sama. Yi la'akari da cikakken kewayon motsa jiki da motsa jiki na gida.
| Motsa jiki | Babban ƙungiyar tsoka | Muscleungiyar tsoka mai haɗi | Nau'in motsa jiki | Gida / don zauren |
| 'Sarfin Sarki | Yadauka | Ofasan trapezoid + bayan cinya | Basic | Na gida |
| Rowing inji | Dauke da lu'u-lu'u | Yadauka | Basic | Ga zauren |
| Kashewa | Dauke da lu'u-lu'u | Lattice + Trapeze + Hamstring | Basic | Ga zauren |
| Lankwasa kan layi | mafi fadi | Rhomboid + Trapezoid + Bayan cinya | Basic | Ga zauren |
| Kettlebell Row zuwa Belt | Siffar lu'u lu'u | Ofasan trapezoid + lats | Basic | Ga zauren |
| Jere a madaidaiciya kafafu | Baya madaidaiciya | Rhomboid + Lats + Baya na Cinya | Basic | Ga zauren |
| Jere sanda tare da kunkuntun makamai | Yadauka | Madaidaita + baya madaidaiciya + bayan cinya | Basic | Ga zauren |
| Layin tarko | Ianungiyar Mediya na rhomboid | Lats + ƙasan trapezoid + hamstring | Basic | Ga zauren |
| Kettlebell kwace | Baya madaidaiciya | Trapezium + rhomboid + lats | Basaraken tushe | Don gida da zaure |
| Kettlebell turawa cikin cikakken zagaye | Dauke da lu'u-lu'u | Trapeze + rhomboid + lats + hamstring | Basaraken tushe | Don gida da zaure |
| Hyperextension | Tenwararrun masu juyayi | – | Ulatingarfafawa | Ga zauren |
| Endsunƙwasawa tare da bel a kan kafadu | Tenwararrun masu juyayi | Delts + triceps + ƙashin hamst | Ulatingarfafawa | Ga zauren |
| Bicep horo tare da magudi | Yadauka | – | Ulatingarfafawa | Ga zauren |
| A tsaye barbell ja | Ofasan trapezoid | Manyan trapezoids + manyan delta | Ulatingarfafawa | Ga zauren |
| Sanda na tsaye block | Yadauka | Dauke da lu'u-lu'u | Ulatingarfafawa | Ga zauren |
| Jere na babban toshe don kai | Yadauka | Trapeze + biceps | Ulatingarfafawa | Ga zauren |
| Takamaiman toshe tarko | Dauke da lu'u-lu'u | Yadauka | Ulatingarfafawa | Ga zauren |
| Sumo ja | Baya madaidaiciya | Rhomboid + Lats + Baya na Cinya | Ulatingarfafawa | Ga zauren |
| Dumbbell Shrug | Babban trapezoid | – | Ulatingarfafawa | Ga zauren |
| Shrugs tare da barbell a baya | Ofasan trapezoid | Babban trapezoid | Ulatingarfafawa | Ga zauren |
| Barbell na gaba yana shrugs | Entararrakin lafazin saman | Tsakanin trapezoid | Ulatingarfafawa | Ga zauren |
| Burpee | Stabilarfafa kashin baya | Dukan jiki | Mai rikitarwa | Na gida |
| Plank | Stabilarfafa kashin baya | Dukan jiki | Mai rikitarwa | Na gida |
| Dumbbell tashi | Ofasan trapezoid | Reunƙun bayan deltas | Mai rikitarwa | Ga zauren |
| Dumbbell Row | Yadauka | Trapeze + rhomboid + bayan cinya | Mai rikitarwa | Ga zauren |
Basic
Don yin aiki ta baya, ana amfani da manyan darussa huɗu bisa al'ada bisa rikitarwa.
- Kashewa Babban motsa jiki a cikin ɗaga wutar lantarki da ƙetare hanya. Yana ɗaukar dukkan manyan ƙungiyoyin tsoka tare da ƙarfafa ƙarfi akan tsokoki na ɗakunan baya na rhomboid. Da farko dai, wannan aikin yana bunkasa kaurin bayan.
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- Janyowa. Na gida lankwasa-kan barbell jere. Ya bambanta a cikin haɗarin rauni mai rauni da tsayayyar nauyin jiki, wanda zai ba ku damar yin aiki ta baya a maimaita-yawa. Don ci gaban lodi, ana amfani da nauyi. Babban mahimmancin wannan aikin shine kan latissimus dorsi.
- Lankwasa kan layin barbell. Versionaukar nau'ikan juzu'i, wanda aka rarrabe shi ta hanyar tsananin dabarun aiwatarwa da manyan ma'auni. Babban kaya ya faɗi akan lats; ya danganta da kusurwar karkata da faɗin riƙon, duka kauri da faɗin baya za a iya yin aiki. Daidai yana aiki a ƙasa!
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- Barbell ya ja zuwa cincin. Matsayi kawai na asali tare da girmamawa akan ayyukan trapezius.
Ulatingarfafawa
Amma yawan motsa jiki don keɓancewar nazarin baya ya fi girma. Wannan ya hada da aiki tare da simulators (ja bulo), da nau'ikan shrugs, har ma da sigar yaudarar biceps, wanda Arnold Schwarzenegger yayi amfani dashi.
Babban aikin motsa jiki keɓewa ba wai kawai don bayar da nauyi mai dacewa ba ne a kan ƙungiyar tsoka da ake so, amma kuma don a fitar da ƙananan jijiyoyin da ba su da alaƙa da motsa jiki na asali saboda wani ƙarfin daban.
A al'ada, akwai manyan atisayen keɓewa guda 3 a ɗakin baya.
- Layuka Mai Yalwa. Atisayen Shirye-shirye don Layukan-kan layuka Barbell.
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- Ja maɓallin kwance zuwa bel. Ba mummunan madadin zuwa matattu ba.
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- Kafada tare da dumbbells. Motsa jiki wacce ke aiki a saman trapezoid.
Motsa jiki a gida
Gina gida a gida ba sauki. Yana da alaƙa da yanayin motsa jiki. Ba zai yuwu a maimaita su ba tare da yin nauyi ko kaya na musamman ba. Kuma waɗannan darussan da zasu ba ku damar ɗaukar bayanku da jikinku ba tare da kayan aiki na musamman ba ba su da amfani idan muka yi magana game da manyan abubuwa. Yi la'akari da motsa jiki na asali don baya a gida.
- Janyowa. Babban aiki mai rikitarwa wanda za'a iya aiwatar dashi koda ba tare da sandar kwance ba. Ya isa samun ƙofa mai ƙarfi wanda zai iya ɗaukar nauyinku. Hakanan zaka iya amfani da kowane irin na'urori.
- Jirgin ruwan. Kyakkyawan motsa jiki wanda ke haɓaka rhomboid da latissimus dorsi. Dabarar tana da sauƙin gaske: kwanta a ƙasa, ɗaga hannu da ƙafafu a ɗan madaidaiciya.
- Gada Aikin motsa jiki na tsayayyen jiki wanda ke haɓaka masu haɓaka baya ba tare da rauni ba. Ya dace da aikin motsa jiki ko motsa jiki na tallafi. An ba da shawarar ga duk wanda ke neman haɓaka ba ƙarfi kawai ba, har ma da sassaucin ƙwayoyin baya.
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- Tafiyar Manomi. Wannan aikin yana cikin rukunin motsa jiki na gida saboda ana iya yin shi da kowane nauyin gida. Ya isa a ɗauki jakuna masu yawa 2, cika su daidai da littattafai sannan a ci gaba. Addamar da dukkanin ƙungiyoyin tsoka tare da girmamawa akan ƙwayoyin trapezius. Akwai zaɓuɓɓuka a cikin yanayin huhu, wanda ƙari ya ɗora ƙwayoyin ƙafafunku.
Motsa jiki a dakin motsa jiki
Don ci gaban baya a cikin dakin motsa jiki, ana bayar da ɗimbin ɗimbin motsa jiki, duka tare da ma'auni na kyauta da kayan aiki na musamman ko maƙera. Yi la'akari da manyan ayyukan horon da ke haɓaka baya:
- Jere na babban toshe don kai. Amintaccen analog na cikakken jan hankali. Yana da keɓaɓɓen kaya saboda rufe tsokoki na latsawa da ƙafafu.
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- Baya layin riko na babban toshe.
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- Rowing inji. Kyakkyawan motsa jiki na asali wanda ke ɗaukar dukkanin ƙungiyoyin tsoka tare da ƙarfafa ƙarfi akan rhomboids. Ba shi da alamun analog na gida ko tare da ma'aunin nauyi. Anyi la'akari da mafi kyawun motsa jiki don yin aiki tare da ƙananan rauni.
- Rosetare hanya Ana yin sa kamar yadda yake a cikin mai koyarwar toshewa. Bambancin maɓallin shine mafi girman kyauta. Godiya ga daidaitawa, ana yin lats da rhomboids a kusurwa mafi wahala. Mafi dacewa ga waɗanda basa yin atisayen asali saboda wani dalili ko wata.
- Cananan hanyar haɗi.
- Hyperextension. Motsa jiki mai mahimmanci keɓancewa a cikin dakin motsa jiki wanda zai ƙarfafa ƙananan baya da rage haɗarin rauni a baya a nan gaba.
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Xungiyoyi don ci gaban baya
Yi la'akari da manyan ɗakunan horo don ci gaban baya a dakin motsa jiki da gida.
Lura: babu horon zagaye a tebur, saboda babban aikin su ba shine suyi amfani da tsokoki na baya ba, amma don ba da ƙarfin haɓakar haɓakar hormonal don ci gaba da samuwar jiki.
| Mai rikitarwa | Motsa jiki | Aiki |
| Raba cikin lats | Deadaukar dumi mai ɗumi - sau 20 sandar fanko. Jere Barbell 5 * 8 (70% RH). Jere T-Bar 5 * 5 (60% na Max) Jere na babban toshe don kan 5 * 20. Yaudarar biceps curl - nauyin nauyi. | Babban aikin shine a maida hankali akan ragowar latsun. Mai kyau don taimakawa ƙara yawan jan-sama da faɗin baya ta hanyar haɓaka fuka-fuki. Ana amfani da murfin biceps don kara karfin jujjuyawar hannu don dauke hanin cikin nauyi. |
| Raba cikin rhomboid | Deadaukar dumi mai ɗumi - sau 20 sandar fanko. Laddamarwa 5 * 8 (70% na sake-matsakaici). Jirgin Ruwa 5 * 20 Yin amfani da sandar har zuwa ƙugu 5 * 5 Block to jan bel 5 * 20 Net biceps curl akan sit benchi 3 * 8 | Kyakkyawan hadadden aiki don fitar da kaurin bayan, ya fi wahala, amma ba da tushe mai mahimmanci don ƙarin horo a kowane irin wasanni. Biceps horo yana ba ku damar ƙara nauyin aiki a nan gaba. |
| Bayyana motsa jiki | Deadaukar dumi mai ɗumi - sau 20 sandar fanko. Laddamarwa 5 * 8 (70% na sake-matsakaici). Block to jan bel 5 * 20 Jere Barbell 5 * 8 (70% RH). Jere T-Bar 5 * 5 (60% na Max) Jere na babban toshe don kan 5 * 20. Achingaddamar da sandar zuwa cinya 5 * 5 Rugunƙwasawa tare da dumbbells 3 * 3 (matsakaicin nauyin nauyi) Hyperextension max * max | Ya dace da 'yan wasan da zasu iya ɗaukar cikakken yini na dawo da horo. Mafi kyawun zaɓi don ƙwararru. |
| Shiri | Ctionaƙƙarwar katangar sama ko cirewa 3 * 12 Ja maɓallin kwance 3 * 12 Na'ura mai lamba 3 * 12 Rugaura tare da dumbbells 3 * 12 Hyperextension max * max | Ana amfani da shi a cikin watan farko na horo, tunda murfin tsoka bai riga ya shirya don horar da kewaya ba. Inganta sautin ƙananan ƙungiyoyin tsoka. Bugu da ƙari, ana ba da shawara don ƙwarewar mataccen hagu tare da sandar fanko da mataccen a cikin gangara |
| Farfadowa da na'ura | Bridge 5 - na ɗan lokaci Takun Noma Manomi Matakai 100 Nauyin Nauyi Hyperextension max * max Kuskuren cirewa akan na'ura mai nauyin nauyi 5 * 3 Jiki ya karkata zuwa wurare daban-daban Rataya a kan sandar kwance na ɗan lokaci | Ya dace don maido da sautin tsoka bayan dogon hutu ko bayan rauni. Duk nauyin da maimaitawa na mutum ne. Bayan kammala karatun murmurewa, ana ba da shawarar yin nazarin hadaddun shirye-shiryen na wata ɗaya. |
| Gida | Janyowa Hannuwan hannu tare da faɗaɗa kirji Mataccen nauyi ta amfani da zaren roba. Takamaiman zane-zane tare da kayan doki Tafiyar Manomi Kwandon Gada Rugaura tare da kowane nauyin da yake akwai Rushewar kowane nauyin da yake akwai | Duk abin da za a iya matsewa don baya a gida, don ɗaukar nauyinsa ta wata hanya. |
Motsa jiki tare da kayan aiki marasa daidaito
Idan kana da fatar kirji, fitball, ko robar roba (madauki na roba) kusa a kusa, zabi wanda yafi dacewa dakai. Za su haɓaka nauyin ku sosai kuma su ba ku damar aiki tsokokinku daga kusurwa ta al'ada. Ya dace da gida da zauren duka.
- Rage ƙuguwar kafaɗa tare da faɗaɗa kirji... Wani motsa jiki na musamman wanda ke aiki duka rhomboid da latissimus dorsi. Anyi la'akari da ɗayan mawuyacin hali. Yana da mafi girman yanayi ga mutane.
- Mataccen nauyi ta amfani da zaren roba. Sigogi mara nauyi na jan-sama da cikakken kwatankwacin jan babba na sama.
- Takamaiman zane-zane tare da kayan aiki. Analog na shinge mai kwance. Sideaya daga cikin gefen yawon shakatawa an ɗaura shi zuwa baturi (ƙyauren ƙofa, da dai sauransu), ƙarin aikin shi ne zama a ƙasa kuma jawo jikinku zuwa maɓallin, ɗaga jikin gaba ɗaya ba karkatar da ƙafafu a gwiwa ba.
- Fitball hyperextension.
Sakamakon
Kuma a ƙarshe, Ina so in ɓata wata sananniyar tatsuniya ta mata wacce ke motsa jiki don rasa nauyi. Bayan baya na iya rasa nauyi, ma'ana, atrophy tare da takamaiman lodi kan bushewa da lokacin daidaita yanayin abinci. Misali, idan kuna amfani da motsa jiki a cikin yanayin maimaitawa da yawa. Amma bayan kansa baya rasa nauyi, kawai dai tsokoki suna samun sautin kuma suna dacewa. Game da ƙona kitse na gari, shi ma babu shi. Sabili da haka, maimakon azabtar da kanku tare da motsa jiki marasa tasiri, zai fi kyau kuyi zurfin zurfafa cikin abinci mai gina jiki kuma kuyi ƙoƙari ku haɗu da manyan ƙwayoyi masu mahimmanci tare da ƙarancin kalori a cikin abincin.
