Dumbbell Press Shvung motsa jiki ne mai haɗin gwiwa wanda yake da nufin haɓaka ƙarfin fashewar tsokoki na ɗamarar kafaɗa da ƙafa. Wannan motsi na duniya ne, saboda haka ana amfani dashi a yawancin wasanni: daga wasannin motsa jiki zuwa hawa ƙarfi. Ana ɗaukar latsa dumbbell a matsayin motsa jiki mafi wahala fiye da latsa barbell, tunda yana buƙatar ƙarin ƙoƙari don riƙewa da daidaita dumbbells a hannu.
Wannan atisayen dumbbell din zai bawa tsokar ku damar shiryawa domin samun wani kalubale mai matukar wahala da kuma hadadden motsa jiki - dumbbell jumps (thrusters).
Amfanin motsa jiki
Jigon motsa jiki shine jagoran ci gaba na saman jiki. Legsafafu a cikin wannan motsi suna yin rawar tsokoki na taimako, kuma babban kaya ya faɗi akan tsokoki na makamai. Godiya ga aikin ƙafafu, zaku iya ɗaga nauyin kayan aikin fiye da na dumbbell na yau da kullun da ke tsaye, don haka daidaita makamai zuwa nauyi masu nauyi.
Dumbbell benchi press ne da nufin haɓaka ƙarfi, kuzari da haɗin kai na ɗan wasa.
Motsa jiki yana baka damar cukurkude kungiyoyin tsoka daban-daban a cikin motsi daya.
Amfani da wannan latsawar shine, ba kamar latsa barbell ba, nauyin dumbbells na iya bambanta dangane da ƙoshin lafiyar ɗan wasan. Idan ana so, zaku iya ɗaukar dumbbells da ƙaramin nauyi (2-5 kg) ko kuyi aiki da hannu ɗaya kawai. Kari akan haka, ba kowane dan wasa bane yake da sassaucin hannaye ya sanya duwawu a kafadu da kirji, kuma wannan matsalar ba ta taso da dumbbells.
Waɗanne tsokoki suke aiki?
Yayin motsa jiki a cikin jiki na sama, kungiyoyin tsoka masu zuwa suna da hannu:
- tsokoki na ƙwanƙolin jiki (babban haɗin tsokoki na pectoral);
- gaban da tsakiyar daure na deltoid tsokoki;
- triceps.
A cikin ƙananan jiki aiki:
- yan quadriceps;
- tsokoki na gluteal;
- musclesananan tsokoki.
Tsokokin ciki (rectus abdominis da oblique m tsokoki), tsokoki na lumbar spine, tsokoki trapezius, tsokoki maraƙi, da tsokoki na tibial na baya suna aiki kamar ƙarfin tsoka.
Fasahar motsa jiki
Dan wasan dumbbell benci wani atisaye ne mai hade-hade mai yawa, saboda haka, ya kamata a dauki kirkirar fasahar sa yadda ya kamata.
Da farko, ya kamata ka koyi yadda ake yin dumbbell na dumbbell wanda yake tsaye domin karfin gwiwa rike nauyi a matakin farko na motsi lokacin da dumbbells suke matakin kafada. Kuma kawai bayan haka ya kamata ku ci gaba da yin latsawar shvung. Haɗin kafada shine mafi haɗin haɗin hannu a cikin jikin mutum kuma a lokaci guda cikin sauƙi rauni, sabili da haka, zaɓi maɓuɓɓugan dumbbells kuma kula da madaidaicin aikin. Zai iya zama mai jan hankali don ɗaga nauyi fiye da ƙarfin jiki na ɗan wasan da ke ba da izini, wanda babu makawa zai haifar da, a mafi kyau, zuwa murdiya na fasaha, kuma mafi munin, ga rauni.
Hanyar mataki-mataki don yin aikin buga benci tare da dumbbells kamar haka:
- Takeauki matsayin farawa: ɗauki dumbbells a cikin hannayenku kuma ɗaga su zuwa matakin kafaɗa, sanya su a layi ɗaya da juna. Sanya kafafunku sun fi fadi kafada. Kai tsaye idanun ka kai tsaye.
- Bayan shan dogon numfashi, zauna (amma ba mai zurfin ciki ba - 5-10 cm), kuma, kunna ƙafafunku, tura dumbbells zuwa sama tare da kaifin ruwan bazara, yana fitar da numfashi. Yakamata a ɗaga dumbbells ta hanyar motsi mara motsi. Kuma hannaye ya kamata su dauki wannan motsi kuma su ci gaba har sai gwiwar hannu ta daidaita.
- Bayan shan numfashi mai zurfi, runtse dumbbells kuma komawa matsayin farawa.
Muhimmin mahimmanci: don rage mummunan tasiri akan gabobin hannaye, ƙafafu da kashin baya, ya kamata ka dan lanƙwasa gwiwoyinka don shanyewar girgiza yayin saukar da dumbbells zuwa kafadu.
Kuskure na al'ada
Yawancin 'yan wasa masu ba da horo, ba su da cikakkiyar fahimta game da fasaha da abubuwan motsa jiki na wannan aikin, suna yin kuskure da yawa waɗanda ba za su haifar da mummunan tasiri ga lafiyar ba, amma ainihin aikin zai kasance gurɓatacce, wanda sakamakon haka ba za a cimma sakamakon horo ba. Ana yin irin wannan kuskuren lokacin da ɗan wasa ya manta da amfani da ƙafafunsa kuma ya fara yin latsa dumbbell kamar yadda aka saba. A sakamakon haka, an cika hannayen hannu, kuma ƙafafun ba sa kasancewa cikin motsi.
Wani kuskuren makamancin haka shine tsugunnawa a ƙarƙashin na'urar a daidai lokacin da aka miƙa hannu tare da dumbbells. Wannan motsi yana sauƙaƙa nauyin daga hannu kuma yana tura shi zuwa ƙafafu, wanda yake motsa jiki ne daban - tura jerk.
- Matsayi mara daidai (matsayi) na dumbbells a cikin farkon matakin motsi. Wannan kuskuren yana haifar da gaskiyar cewa tsokoki mai laushi suna cikin tashin hankali koyaushe, kuma haɗin kafada na iya ji rauni, tunda a lokacin turawa, motsin daga ƙafafu zai faɗi akan sa.
- Kuskuren kuskure ga masu farawa shine rashin cika hannu da dumbbells a matakin ƙarshe na motsi. Babu kusan haɗarin rauni, kodayake, irin wannan motsi ba za a ƙidaya shi a cikin yanayin gasar ba.
- Matsanancin zurfin ciki yayin yin shvung. Wannan kuskuren yana haifar da cushewar jijiyoyin kafa, sakamakon haka asalin motsa jiki ya gurbata.
- Defaddamarwa da gangan a cikin yankin lumbar don sauƙaƙe motsi. A yayin da nauyin dumbbells ya yi nauyi, kuma makamai ba za su iya jimre wa kayan ba, ɗan wasan na iya fara lanƙwasawa don haɗawa da ƙungiyoyin tsoka masu ƙarfi (pectoralis babbar tsoka), wanda yake motsi ne mai matukar rauni ga kashin baya.
Kafin yin dumbbell benchi press, kamar kowane irin motsa jiki, tuna dumi don gujewa rauni. Yayin motsa jiki, bi ba kawai fasahar motsi ba, har ma da numfashi daidai.
