Arnold Press sanannen motsa jiki ne na yau da kullun don haɓaka tsokoki. Kamar yadda zaku iya tsammani daga sunan, hakan ya zama sanadiyyar amfani da shi saboda Arnold Schwarzenegger, wanda ya gina aikinsa na kafada gaba da shi. Wannan darasi yana da fa'idarsa akan dumbbell press wanda yake zaune daddare. Misali, ya fi karfi hade da tsakiyar dam din deltoid, saboda abin da kafadu suka zama masu karfin gaske.
A yau zamu gano yadda ake yin Arnold benci daidai da kuma yadda ake amfani da wannan aikin a cikin aikinku na kafada.
Fa'idodi da sabani
Wannan aikin an tsara shi ne don ƙwararrun 'yan wasa waɗanda suka san yadda zasu ji daidai da aikin tsokoki. Mafi sau da yawa, ana sanya shi a ƙarshen motsa jiki don ƙare ƙarshen gajiyar gajiyar gaba da tsakiyar katako. Ka tuna cewa kafadu "suna son" yin famfo sosai, wannan shine tushen haɓakar su. La'akari da cewa kafin Arnold ya danna ka yi jujjuyawar daban-daban, ja zuwa hammata, sacewa a cikin simulators da sauran latsawa, cikewar jini zai zama babba.
Amfanin motsa jiki
Babban fa'idarsa ga dumbbell press mai matsakaici mai sauƙi shine ɗan karkatarwar dumbbells. Wannan ya sa tsakiyar Delta ta yi aiki tuƙuru. Saboda ci gaban tsakiyar damun tsokoki ne wanda aka kirkiri fa'idar kafadar gani.
Hakanan taimako ne mai kyau don sauran atisayen matsi. Ta hanyar yin famfo ta gaban ka sosai a cikin wannan darasi, za ka kara samun nutsuwa yayin aiki da manyan nauyi a motsa jiki kamar buga benci ko tsaye. Ka tuna cewa matsin lamba mai ƙarfi ba zai yiwu ba tare da ƙarfin delta na gaba ba, kuma jaridar Arnold cikakke ce don wannan.
Contraindications
Kada a yi motsa jiki da nauyi mai nauyi. Matsakaicin aiki mafi kyau yakai kimanin 25-35% kasa da madaidaitan matsuguni dumbbell latsa. Wannan zai rage damuwa a kan kafadar kafada da abin juyawa a mafi ƙanƙanci yayin da kake motsa dumbbells ɗin kaɗan gaba. Dangane da haka, ana iya ƙara yawan maimaitawa, a ce, zuwa 15. Nauyin nauyi da yawa zai ɗora kaya mai ƙarfi a kan ƙafafun juyawa na kafaɗa, ga ɗan wasan da ba shi da horo wannan yana da babbar haɗarin rauni. Labarin yayi kama da waɗanda tuni suka sami rauni a kafaɗa. Nauyin nauyi a cikin atisayen benci ya zama ƙananan a gare ku, yana da kyau a yi aiki a cikin yanayin maimaitawa da yawa. Fillingarin cika jini, ƙananan haɗarin rauni, menene kuma ake buƙata don kyakkyawar motsa jiki?
Bugu da kari, idan kuna yin atisayen yayin tsayuwa, an kirkiri wani abu mai karfi a bisa kashin baya. An ba da shawarar da a guji yin aiki tare da matsakaicin nauyi da amfani da bel na 'yan wasa don rigakafin.
Waɗanne tsokoki suke aiki?
Babban aikin ana yin shi ne ta gaba da kuma tsakiyar damun tsokoki. Hakanan Triceps yana cikin wannan motsi. Partananan ɓangaren nauyin an ɗauka ta supraspinatus da tsokoki na infraspinatus.
Idan kun yi layin Arnold yayin tsayawa, an ƙirƙiri wani abu mai ɗaci a kan tsokoki da yawa na ƙarfafawa, gami da masu yi wa kashin baya, ƙwanƙwasa, ƙwanan ciki, da tsokoki na trapezius.
Iri Arnold latsa
Ana iya yin motsa jiki yayin tsaye ko zaune. Don aiwatar yayin zaune, zaka buƙaci benci tare da daidaitaccen karkatar kwana. Sau da yawa mutane suna sanya takunkumin baya daidai da bene, amma wannan ba cikakke bane. Zai fi kyau a sanya kusurwar ta ɗan yi ƙasa da kusurwar dama, saboda haka zai fi muku sauƙi ku mai da hankali kan aikin kafaɗun.
Zaɓin motsa jiki na zaune
An zauna Arnold Press kamar haka:
- Zauna a kan benci, danna maɓallin a bayan baya. Iseaga dumbbells zuwa matakin ƙafa ko tambayar abokin tarayya don ya miƙa su a gare ku. Miƙa hannuwanku tare da wuyan wuyan hannu gaba. Wannan shine asalin ku. Ta juya hannuwa, dumbbells din suna nan dan kadan a gaba, wannan zai kara kaya a gaban Delta.
- Fara matse dumbbells. Lokacin da dumbbells suka kusan kai matakin goshi, fara buɗe su. An yi latsawa a kan shaƙatawa. Kuna buƙatar tsara lokaci don ku gama gama juyawa ta lokacin da kuka matse su zuwa cikakken ƙarfin su.
- Ba tare da tsayawa a saman ba, a hankali ka sauke su ƙasa. Tare da juyawa, ka'idar iri daya ce - mun gama juya dumbbells a lokaci guda kamar saukarwa. Duk mummunan yanayin motsi yana faruwa ne akan wahayi.
Zaɓin motsa jiki na tsaye
Arnold's bench press an yi shi kamar haka:
- Mafi mawuyacin ɓangaren wannan aikin shine jefa dumbbells sama. Idan ba za ku iya yin hakan ba tare da yaudara da jikinku duka ba, to nauyi ya yi nauyi sosai. Yi aiki tare da nauyin da ba zai haifar maka da damuwa ba yayin ɗaga dumbbells zuwa matakin kafaɗa.
- Ka miƙe tsaye, ka sa bayanka a miƙe, ka ɗan tura kirjinka gaba kaɗan. Juya dumbbells domin hannayenka su yi gwiwa gaba. Fara fara matse su kamar yadda za ku yi wa matse zaune. Abu mafi mahimmanci shine kada ku taimaki kanku da ƙafafunku. Yakamata a aiwatar da motsi saboda keɓewar kafadu. Bai kamata yaudara ba, karkacewar gefe ko juyawar kashin baya.
- Shakar iska, rage dumbbells zuwa matakin kafada, yayin fadada su.
Kuskure gama gari yayin motsa jiki
Jaridar Arnold ba ita ce mafi sauƙin motsa jiki ba a cikin sashinmu na CrossFit. Da yawa "ba su fahimce shi" ba, ba su ga bambanci da yawa tsakaninsa da latsawa da ake yi ba. Idan kun kasance ɗaya daga cikin wannan lambar, bi sharuɗɗan da ke ƙasa don fahimtar ainihin aikin:
- Yayin duk hanyar, ya kamata a dube ido sosai a gabanka.
- Yi madaidaiciyar gwiwar hannu naka a sama, amma kada ka yi dogon tsayawa. A wannan gaba, kafadunku suna shakatawa kuma tasirin aikin yana raguwa.
- Ba kwa buƙatar bugun dumbbells akan juna a saman - kula da kayan wasanni.
- Matsayi mafi kyau na wannan aikin shine 10-15. Wannan zai ba da famfo mai kyau kuma ya ƙirƙiri duk abubuwan da ake buƙata don haɓakar taro da ƙarfi.
- Nemo mafi kyawun dumbbell matsayi don kanku. Kada ku ji tsoron kawo su gaba santimita kaɗan a wuri mafi ƙasƙanci. Idan kuna amfani da dumbbell mai matsakaicin nauyi, ba zai haifar da rauni ba.
