Turawa a hannu daya

Motsa jiki mai nauyi don cimma ƙarfi, tsokar jiki yana da tasiri kamar motsa jiki. Pusharfafa hannu ɗaya ɗayan ɗayan gargajiya ne kuma mafi wahalar motsi. Cikakkiyar dabara tana buƙatar gagarumin ƙarfi - kasancewar an sami kyakkyawar hanya, tabbas za ku sami ƙarin dalili guda don yin alfahari.

Waɗanne tsokoki suke aiki?

Don fahimtar tsarin aiwatar da aikin daidai, da farko ya kamata ka gano wane tsokoki ne ke aiki yayin turawa a hannu daya? Gabaɗaya, aikin ya haɗa da rukunin tsoka iri ɗaya waɗanda suke cikin al'adar turawa daga bene:

• manyan tsokoki;
• triceps;
• tsokoki
• biceps;
• madaidaiciyar juji da tsokoki na ciki;
• tsokoki na baya;
• gluteus maximus tsokoki;
• ƙwanƙwasawa;
• yan quadriceps;
• tsokoki maraƙi;
• latissimus dorsi.

Bambanci tsakanin zaɓuɓɓuka yana cikin nauyin ƙarfafawa akan wasu ƙungiyoyin tsoka. A cikin sigar "hannu ɗaya", 'yan maruƙa, ƙusoshin hanji da quadriceps ba su da mahimmanci. Wannan yana ƙaruwa sosai akan lats. Tunda ɗayan maɓallin anga an ɓace, jiki yana buƙatar masu daidaitawa don daidaitawa. A wannan yanayin, ana kiran latsar kamar tsokoki masu daidaitawa.

Matsayin wasu tsokoki yana ƙaruwa ko raguwa ya danganta da matsayin jiki, makamai, ƙashin ƙugu da ƙafafu. Kusa da dabarar aiwatarwa shine mafi dacewa, mafi girman nauyin akan triceps, delts, abs da stabilizers. Dabarar da ta dace ita ce wacce ke buƙatar ƙoƙari mafi yawa. Game da wannan - a cikin sashin da ya dace.

Amfanin da fa'idar motsa jiki

Pusharfafa hannu ɗaya motsa jiki ne wanda zai sa ku da ƙarfi sosai kuma ku dawwama. Godiya ga Paul Wade, marubucin Yankin Horar, waɗannan ƙungiyoyi ana kiransu tura-kura. Paul ya share shekaru da yawa a cikin kurkuku, inda ya sami damar haɓaka ƙarfin gaske kusan ta hanyar horo da nauyin sa. Kuma turawa sun taka muhimmiyar rawa wajen haɓaka ƙarfin ƙungiyar Wade.

Duk da cewa fursunan bai yi atisaye ba, amma ya taba shiga cikin wata muhawara. An miƙa marubucin littafin mai motsawa don shiga cikin ɗayan gasar zakarun da ke ɗaga iko. Neman tabbatar da fa'idar tsarin da babu kaya, Paul ya yarda da fare. Ba tare da ƙwarewa mai yawa tare da barbell ba, ya sami damar ɗaukar matsayi na uku. Wannan shine tasirin motsa jiki masu ƙarfi waɗanda aka tsara don damuwa na halitta.

Growtharfin ƙarfi

Turawa na yau da kullun da sauri ya zama motsa jiki mai sauƙi, ƙarfinsa na iya ƙaruwa, galibi ta ƙara yawan maimaitawa. Kashe hannu ɗaya, kuma nauyin ya karu da oda na girma. Oƙarin sa motsi ya zama cikakke, kuma kimiyyar lissafi za ta ɗora ƙarin tsari a saman. Mutanen da za su iya yin turawa a hannu ɗaya, babu wanda ya taɓa da ikon kiran raunana. Aƙalla ƙafafunsu ba su taɓa ƙofar gidan motsa jiki ba.

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Enduranceara jimiri

Bayan lokaci, yayin da ƙarfin jiki ke ƙaruwa, yanayi iri ɗaya yakan faru kamar na “na gargajiya”. Jiki yana daidaita da nauyin kuma yana amsa horo tare da ƙaruwa da ƙarfi. 'Yan wasan da zasu iya turawa sau daya suna da kyakkyawar kulawa ta jiki kuma basu da gajiya sosai a cikin yanayi na yau da kullun fiye da mutane.

Ikon yin aiki a ko'ina

Idan fursuna a cikin keɓewa ɗaya ya yi nasarar zama titan na "ilimin motsa jiki", to gunaguni game da rashin yanayin da ya dace ya zama abin dariya da tausayi. Fa'idar turawa hannu daya shine a cikin 'yan watanni zasu iya mayar da mutumin da bashi da horo zuwa abin koyi.

Paul Wade ya kasance a kurkuku a 23. Tare da tsayin 183 cm, ya auna nauyin kilogiram 68 kawai. Ba sauki a cikin waɗannan sigogin a cikin kurkuku. Amma, da fara horo sosai, shekara guda daga baya ya kasance ɗaya daga cikin fursunoni masu ƙarfi. Wade ba shi kaɗai ba - sau da yawa '' abokan aikinsa '' suna mamaki da ƙarfin jiki. Misalinsa da misalin wasu kamarsa suna fada - suna nuna yuwuwar horar da nauyin jiki. A hanyar, akan gidan yanar gizon mu, a cikin ɓangaren motsa jiki na giciye, zaku iya samun atisaye da yawa don aiki tare da nauyinku.

Daidaita

Ci gaba da turawa yana buƙatar haɗin tsoka aiki. Tare da ƙarfi, ikon sarrafa jikin ku kuma ya girma. Jiki “ya koya” yin aiki a cikin tsarin monolith - wasu rukuni suna da alaƙa da wasu. Bruce Lee babban misali ne na mutumin daya sanya "kimiyyar lissafi" izuwa hankali. Little Dragon ya yi turawa da yawa.

Rikodin Bruce Lee na turawa a hannu ɗaya (a yatsu biyu) - sau 50. Wani sashi saboda wannan, ya zama "mutumin bazara", a shirye kuma yana iya kowane lokaci don motsawa kamar kyanwa zuwa wani matsayi.

Rage nauyi

Turawa shine motsa jiki mai ƙarfi. Ta hanyar gwada jikinka akai-akai don ƙarfi, zaku iya samun ci gaba cikin saurin rage kiba. Yanzu katako ya zama na zamani - motsa jiki mai tasiri ga 'yan jarida. Amma lokacin da kuka matsa sama, hakika kuna yin irin wannan sandar a motsi. Ba tare da tallafi ba a ɗaya hannun, yin aikin yana da wahala, saboda haka, dawowa akan sa ya fi girma.

Inganta lafiya

Turawa da hannu daya na yau da kullun na iya taimakawa inganta aikin tsarin narkewar abinci. Godiya garesu, zuciya ta ƙarfafa kuma ƙarfin tsarin numfashi yana ƙaruwa. Suna da tasiri mai amfani akan kasusuwa da jijiyoyi - sun zama masu ƙarfi.

Ingantaccen tasirin halayyar mutum

Kadan ne suka san yadda ake yin turawa hannu daya. Amince, yana da kyau kasancewa cikin smallan ƙananan rukunin 'yan wasa. Wataƙila kai ba ruwanka da hassada da sha'awar wasu, amma a kowane hali, zaka sami damar yin alfahari da kanka.

Amma ba batun alfahari ko alfahari bane. Sauyawa na iyawar jiki yana haifar da ƙimar girman kai. Sauyawa daga wannan jiha zuwa waccan yana kasancewa tare da kyakkyawan tasirin halayyar mutum. Koda masu daukar nauyi ko masu daukar iko na zamani basu iya wannan aikin. Percentageananan mutane zasu iya yin horo tare da cikakkiyar dabara. Shin baiyi kyau kasance cikin irin wannan kamfanin ba?

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Fasahar aiwatarwa

Akwai bambance-bambancen da yawa na wannan aikin. Wasu daga cikinsu an tsara su don masu farawa, wasu kuma sai athletesan wasan da suka ci gaba ne kawai zasu iya yinsu. Yi la'akari da fasaha na gargajiya, zaɓi mafi wahala. Farawa daga gare ta, zaku iya rage kayan aiki - wannan yana ba ku damar mamaye motsi a hankali, ba tare da la'akari da damar farawa ba.

Daidaitaccen bambancin yayi kama da turawa na yau da kullun. Bambancin gani kawai yana cikin "cire haɗin" na hannu ɗaya. Babu wanda zai yi nasara nan take, komai ƙarfin ɗan wasan. Anan kuna buƙatar ƙwarewa na musamman da "kaifi" na tsokoki da jijiyoyi don wannan aikin.

Turawa na gargajiya

Hanyar turawa hannu daya:

• Matsayi farawa - jiki layi ɗaya ne, ƙafafu suna da faɗi kafada ɗaya ko kuma sun fi ƙanƙanta, hannun aiki yana ƙarƙashin kafada, ɗayan hannun kuma yana kan ƙugu ko a bayan baya; maki tallafi uku: dabino da yatsun kafa;
• yayin numfashi, kiyaye layin farawa na jiki da ƙafafu, saukar da kanka zuwa matakin taɓa ƙasa da goshinka; yi ƙoƙari don karkatar da jiki da karkatar da kafaɗa - duka suna taimakawa wajen ƙwarewar motsa jiki, amma rage nauyin;
• yayin da kuke fitarwa, koma matsayin farawa.

Bambancin bayani

Alamomin aiki:

• kafadu suna layi daya da bene;
• karkatar da jiki kadan ne;
• kafafu ba su fi fadi kafada ba;
• kirji da kai kusa da bene kamar yadda zai yiwu;
• ƙashin ƙugu yana cikin layi tare da jiki.

Yawancin mutanen da suke da ikon yin irin waɗannan abubuwan turawa suna yaudarar wasu da kansu. Ta hanyar barin wata dabara madaidaiciya, zaka iya sauƙaƙa shi da sauƙi. Yi lankwasa ƙashin ƙanƙanin ka, ka taimaki kanka da kafadar hannunka mai wucewa, sa ƙafafunka ko'ina - zai zama da sauƙin turawa sama. Irin waɗannan abubuwan turawa na iya farantawa waɗanda ba su sani ba mamaki, amma me ya sa kake yaudarar kanka?

Koyaya, ana iya ɗaukar lahani na fasaha kamar haka kawai a cikin yanayin ingantaccen aiki. Har sai kun gama motsa jiki gabaɗaya, zaku iya kuma ya kamata kuyi zunubi. Ba zai yi aiki ba in ba haka ba. Don samun damar kwadayi, bambancin yanayin gargajiya zai zo da sauki.

Nau'in motsa jiki

An tsara nau'ikan tura-ups da aka bayyana a hannu daya don taimakawa zuwa aikin nuni. Ta hanyar fasaha, ba kwa buƙatar amfani da su duka. Ya isa a zabi wanda ya dace kuma a tafi cikin sauki zuwa manufa. Amma aiki yana nuna cewa nau'ikan horo yana haifar da saurin ci gaba.

Turawa tare da tallafi na gefe a gefe guda

Kuna buƙatar wani nau'i na tallafi - duk abin da yake sama da bene kuma ya dace da amfani zai yi. Tsarin makirci:

• IP yayi kama da na gargajiya - tare da bambancin da aka keɓe hannun kyauta kuma ya dogara akan mashaya, ƙwallo ko wani abu daban; a cikin wannan matsayin, cikakken tallafi akan hannun wucewa ba zai yuwu ba, amma tallafi na bangare ma ya isa don tabbatar da raguwar kaya a cikin nauyi;
• aiki yana mai da hankali kan ƙoƙarin hannun aiki.

Yayin da kuka ci gaba, ku fi mai da hankali kan ɓangaren aiki na jiki, ta amfani da kishiyar ƙasa da ƙasa.

Turawa ta amfani da hannu na biyu

Don sauƙaƙa motsa jiki, zaka iya yin turawa a hannu biyu, amma sanya ɗayansu da gefen baya (abin da ake kira zaɓi L7). Wannan zai haifar da ƙarin mahimmin goyon baya, amma a cikin irin wannan matsayin ba zai yuwu a goyi bayan ɗaya hannun ba sosai. Rashin dace yana ba da gudummawa ga sauyawar atomatik zuwa yankin aiki. Tsarin kisa daidai yake.

Turawa da hannaye sama da kafafu

Tun daga makaranta, mun san cewa turawa a cikin yanayin da hannaye suka fi ƙafafu sauƙi. Wannan makircin yana aiki tare da ƙungiyoyi guda ɗaya kuma. Sanya hannunka mai aiki akan benci, gado, ko kowane dandamali. Gwada motsa jiki bayan bin hanyar bincike. Zaɓi kusurwa masu dacewa ta hanyar rage su a kai a kai.

Akwai wasu nau'ikan kayan turawa na ƙasa - matsayin hannun da alamu sun bambanta. Wasu daga cikinsu shiri ne, wasu kuwa, akasin haka, suna wahalar da aikin.

Contraindications da kiyayewa

-Arfafa hannu ɗaya ba don farawa ba. Motsa jiki yana buƙatar cikakken tushe na zahiri da kuma fahimtar nuances na fasaha. Akwai 'yan contraindications, amma suna. Turawa ba tare da tallafi a wani bangaren ba ana ba da shawarar ga mutanen da suka:

• samun matsaloli tare da gwiwar hannu, wuyan hannu, da haɗin kafaɗa;
• fama da ciwon zuciya; nauyi mai nauyi akan "injin" na jiki na iya haifar da manyan matsaloli, idan akwai abubuwan da ake buƙata don hakan - shawarar likita ya zama dole;
• Yi jijiyoyi da / ko jijiyoyi

Shawarwari don taimakawa yin motsa jiki kamar yadda mai tasiri da aminci kamar yadda zai yiwu:

• je kurkuku turawa sai bayan an sami damar turawa-a kan hannaye biyu akalla sau 50; wannan shirye-shiryen sun isa don amincin shiga cikin cunkoson ababan hawa;
• kada ku ci gaba da ƙoƙari don ƙware da kyakkyawar fasahar babbar motsa jiki har sai kun mallaki nau'ikan shirye-shiryen a matakin da ya dace;
• yi ƙoƙari don motsa jiki daban-daban - wannan zai ba ku damar amfani da ƙananan ƙwayoyin da ba su aiki a wani sigar; a sakamakon haka, za ku ci gaba cikin sauri;
• a cikin layi daya, ƙarfafa tsokoki da ke tattare da sauran motsa jiki; an ba da shawarar girmamawa ta musamman don sanyawa a kan latsawa da triceps;
• tuna cewa zaɓin tunani shine nau'i ɗaya na turawa; kuna buƙatar ƙoƙari don shi, amma ana iya ɗaukar wasu nau'ikan a matsayin shiri da mai zaman kansa; Zaɓuɓɓukan "orananan" na iya zama da rikitarwa cikin sauƙi, misali, ta amfani da nauyi; bugu da lessari, complexananan rikice-rikice na iya (ko ya kamata) a yi su "a wasu lokuta" - idan a cikin cikakken motsi ku kawai kuna iya maimaita 1-2 ne, to yanke zai ba ku damar aiki akan jimiri;
• kula da yanayin jiki; idan kun gaji sosai ko kuna cikin ciwo, ba kwa buƙatar yin turawa.

Kuskure na al'ada

Sai dai idan muna magana ne game da tashi mai ma'ana daga yin cikakkiyar turawa, ana iya yin la'akari da kuskure:

• daga ƙashin ƙugu; yana da daraja haɓaka shi kaɗan, keta madaidaiciyar layin jiki da ƙafafu, kuma muhimmin ɓangare na kayan zai tafi;
• yin ƙoƙari don rashin cikakken torsion na jiki; ba a halatta kaɗan juzu'i daga layin kawai - ba tare da wannan ba zai yiwu a matse a hannu ɗaya ba; aƙalla ya zuwa yanzu ba a sami kararraki ko ɗaya ba;
• matsayin farawa na hannun aiki, wanda daidaituwar jiki ba zai yiwu ba a wannan mataki na ƙwarewar jiki ko gaba ɗaya; yana cike da faɗuwa;
• kokarin yin aiki zuwa iyaka na iya haifar da asarar iko da faduwar fuska a kasa.

Kalli bidiyon: Subhanallah yanda yan mata suke turawa samari hotunansu idan suna wanka (Fabrairu 2025).