Barbell jere a bayan baya

Mafi mawuyacin ɓangaren baya don haɓaka shine tsakiyar tsakiya. Wannan yanki an ƙirƙira shi ta ɓangarorin tsakiya da na baya na ƙwayar trapezius. Domin “ɗora” wannan ɓangaren yadda ya kamata, ya zama dole a mai da hankali sosai gwargwadon iko a daidai lokacin da ake ɗora wukake wuri ɗaya a lokacin turawa. Wannan yana da wahalar yi, kuma dole ne ku mai da hankali kan kowane maimaitawar mataccen, kuna ƙoƙarin sauya kayan daga lats zuwa tsakiyar baya. Abin farin ciki, akwai hanya mafi sauƙi da ƙarfi don haɓaka tsokoki na bayan-baya - layuka masu tsayi a tsaye. Ta yaya ake gudanar da wannan motsa jiki ta hanyar fasaha da kuma irin kuskuren da 'yan wasa masu farawa ke yawan yi yayin aiwatar da shi - za mu fada a wannan labarin.

Amfanin motsa jiki

Wannan aikin ana kiran sa ɗan gogewa a bayan baya, a wata ma'anar - mutuwar Lee Haney. Wannan shahararren dan wasan ne daga duniya mai gina jiki wanda ake ganin shine "mai kirkirar" atisayen da ake magana akai.

Abin ban mamaki, layin barbell yana aiki fiye da kawai buƙatun ƙawa na alƙalai masu ginin jiki. Gaskiyar ita ce, tsokoki da ke da alaƙa da sararin samaniya galibi ana nuna musu ƙarfi ga mutanen da ke jagorancin salon rayuwa. Hakanan, tsakiyar bayan baya a kashe yake a cikin wakilai na wasu ƙwarewar - masu adon kayan adon, kayan goge, masu lissafi, masu shirye-shirye. Wannan yana haifar da gurɓataccen zagawar jini a cikin wannan yanki, sabili da haka - ga keta hakkin samar da jini zuwa ga ƙashin ƙugu.

Ka tuna cewa a tsakiyar ɓangaren baya ne akwai haɗe-haɗen haƙarƙarin da ke samar da kirji. Saboda haka, intercostal neuralgia, rashin jin daɗi na rashin iska, zafi a cikin ƙashin ƙashin ƙugu yana yiwuwa.

Bugu da kari, tsakiyar da kasan sassan trapezium din, tare da na bayan baya, ta hanyar halitta "daidaita" damarar kafadar ta sama dangane da rarraba nauyin na karshen a kan kirji. Me ake nufi? Tare da raunana abubuwan da aka lissafa na tsokoki, gabobin kafaɗa sun ci gaba, ƙarƙashin aikin jan hankali daga ƙananan da manyan tsokoki na pectoral.

Zai zama alama, menene mummunan haka? Tare da wannan matsayin na jiki, nauyin abin ɗamarar kafaɗa na sama ya faɗi a kan ƙwayar mahaifa ta 7, kuma wannan babu makawa yana haifar da hauhawar hawan jijiyoyin mahaifa. Wannan cuta ce ke haifar da matsanancin ciwon kai, lalacewar yanayin gani, yawan ciwon kai.

Kuma daidai don hana waɗannan yanayi, dole ne mu haɓaka tsokoki na sararin samaniya. Kuma hanya mafi sauki da za a yi hakan ita ce ta jawo abin da ke bayan ka yayin tsaye.

Waɗanne tsokoki suke aiki?

Muna fatan cewa a cikin sashin da ya gabata mun sami damar shawo muku fa'idodin irin wannan motsa jiki kamar layin barbell a bayan baya. Kuma don ƙarshe ya kawar da shakku game da ko ya haɗa da motsa jiki a cikin shirinku na horo, a hankali karanta wane tsokoki ke aiki yayin aiwatar da igiyar barbell a bayan bayanku:

• tsakiya da ƙananan ɓangarorin tsokoki na trapezius;
• zurfin kwance ƙwayoyin rhomboid;
• na baya daure na deltoid tsokoki;
• dogayen ƙwayoyin tsokar biceps na makamai, ƙwayoyin brachioradial suna da hannu kai tsaye.

© Makatserchyk - stock.adobe.com

Fasahar aiwatarwa

Hanyar da ta dace don yin layin barbell a bayan bayanku yayin tsaye kamar haka:

1. Mun sanya ƙwanƙwasa a kan sanduna a matakin tafin hannayen da aka saukar.
2. Mun tsaya tare da bayanmu zuwa mashaya, riko - a fadin kafada.
3. Tare da motsi mai sarrafawa, muna cire sandar daga sigogi, kaɗan kawo ƙashin ƙugu gaba. Ba tare da yada gwiwar hannu zuwa bangarorin ba, ja su sama. A lokaci guda, ana haɗuwa da wuyan kafaɗa.
4. A hankali zamu dawo da aikin zuwa asalin sa. Gwiwar hannu koyaushe suna daidaita da juna.

Bayan kammala maimaitawa 12-15, ya kamata ka ji kamar wani ya busa balan balan tsakanin ƙafafun kafada. Duk cikin motsa jiki, jin tashin hankali ya kamata a mai da hankali musamman tsakanin sassan kafaɗa. Zai yiwu cewa wani jin kama da “rarrafe mai rarrafe” na iya tashi.

Don yin wannan aikin daidai, bai kamata ku dame shi da ƙwanƙwasa ƙwanƙwasa ba. A cikin shrugs, kusan ba ku lanƙwasa gwiwar hannu, motsa jiki ya rage zuwa karkatar da kafaɗu, ƙarfin motsin jirgin yana da ƙananan. Sabanin haka, a cikin mutuwar Lee Haney, ya kamata ku tanƙwara gwiwar hannu, kuna ƙoƙarin matsar da girmamawa daga saman trapezoid zuwa tsakiyar bayanku.

Kuskuren farawa na kowa

Yanayin motsi ba shi da girma musamman. Babu mahimman hanyoyi masu yawa na motsi na barbell ko dai. Amma, duk da wannan, ko da a cikin jan barbell a bayan baya, kuskure mai yiwuwa ne, daidaita dukkan fa'idojin aikin da aka bayyana. Akwai kuskuren kuskure guda uku:

1. Ana aiwatar da mutuwar tare da ƙarfin biceps. A wannan halin, motsa jiki ya zama bashi da wani amfani, ƙari ma, haɗarin tsinkayar sandar gaba na haɗin haɗin kafadar yana ƙaruwa.
2. Gwiwar hannu ya rabu. Tare da irin wannan kuskuren fasaha, thoracic kyphosis yana ƙaruwa, ƙirƙirar yawan matsalolin da aka bayyana a sama. Wannan fasaha ba ta da ƙarfi saboda tana da haɗari.
3. Ana amfani da nauyi mai yawa, wanda baya bada izinin aikin a cikakken amplitude. Hakanan, aikin yana zama mara amfani gabaɗaya idan ba ayi shi a cikakke ba. Babu amplitude - babu sa hannu na tsokoki masu aiki kuma, sabili da haka, babu wani sakamako da ake tsammani. Mawallafin mataccen, Lee Haney, ya yi wannan aikin da nauyin kilo 40. Sabili da haka, zai zama mai kyau a fara da mashaya mara komai kuma a ja baya a ƙarshen aikin motsa jiki a baya.

Horar da hankali! Zama lafiya!

Kalli bidiyon: How to do Heavy Barbell Row for Beginners by Ulisses - BioTechUSA (Yuli 2025).