Abun motsa jiki a cikin dakin motsa jiki

Abun ƙananan ƙananan ƙwayoyin tsoka ne. Saboda wannan dalili, ana iya horar da shi kusan ko'ina: a gida, a filin wasanni, a cikin gidan motsa jiki. Akwai atisaye da yawa don wannan: daga sauƙaƙan kafa mai ratayewa, wanda kowa ke tunawa daga darasi na ilimin motsa jiki a makaranta, zuwa haɗuwa da fasaha masu rikitarwa kamar ɓoyewa daga babba. Kowane motsa jiki ya ɗan bambanta a cikin kimiyyar kere-kere kuma yana da takamaiman aikinsa. Zai yiwu a aiwatar da ƙarfi da ƙarin aiki mai maimaitawa da nufin ƙara yawan zagawar jini a cikin tsokoki na ciki. Duk zaɓukan zaɓuɓɓuka suna faruwa a cikin tsarin horo.

A cikin labarinmu a yau, zamu kalli mafi kyawun motsa jiki na motsa jiki a cikin dakin motsa jiki waɗanda suka fi dacewa ga 'yan wasa na CrossFit kuma su gaya muku yadda ake yin su daidai.

Abs jikin mutum

Akasin sanannen kuskuren fahimta, latsawa ba ta ƙunshi "cubes" da aka keɓe daga juna, waɗanda za a iya ɗora su daban a kowane lokaci. Yawanci ana fahimtar tsokoki na ciki azaman dubura, karkata da kuma jujjuyawar tsokoki na ciki.

Gwajin abdominis

Tsokar abdominis tana da girma sosai kuma tana dauke da kusan kashi 80% na girman ciki. An haye tendon a ƙetarensa, saboda abin da "cubes" aka ƙirƙira da gani. Muna lilo da latsawa, hanjin hauhawar jini na tsokar ciki, "an danne jijiyoyin" a ciki. Saboda wannan, sauƙin ya bayyana. Tabbas, duk wannan yana halatta tare da ƙaramin kaso mai tsoka a cikin jiki.

Musclearjin abdominis yana yin wasu mahimman ayyuka na anatomical: tallafawa baya a tsaye, lanƙwasawa gaba, tallafawa kayan ciki. A cikin yanayin motsa jiki, al'ada ce a rarraba tsoka mai juji kamar kashi biyu: babba da ƙarami. Wannan ba cikakke daidai bane a likitance, amma yana aiki. An ɗora ɓangaren sama tare da zaɓuɓɓuka daban-daban don karkatarwa da ɗaga jiki, ƙarami - ɗaga ƙafafu. Tare, wannan yana ba da kyakkyawar kuzari don ci gaba.

Tsokoki

Musclesushin tsoffin ciki na ciki suna kan gefen, a cikin ƙananan kugu. Waɗannan ƙananan tsokoki ne guda biyu waɗanda ba za a manta da su ba yayin da ake horar da 'yan jarida. Suna da matukar mahimmanci don kiyaye ikon ciki, yayin da suke ɗaukar wasu kaya yayin yin atisaye na asali kamar matattu ko masu tsugune. A cikin waɗannan motsi, tsokoki masu karkarwa suna aiki kamar masu daidaitawa. Aikin jikinsu shine juyawa da juya jiki.

Suna horarwa tare da lankwasawar gefen tare da ƙarin nauyi. Koyaya, yakamata kayi hankali da wannan aikin kuma karka cika shi. Akwai dalilai biyu don wannan: babban nauyin axial a kan layin lumbar da kuma ƙaruwa a kugu. Yatsan tsokoki na ciki masu hauhawar jini suna sanya kugu kara fadi, wannan gaskiyane ga 'yan mata.

Maganin ciki na ciki

Tsokar abdominis tana kwance a ƙarƙashin tsokar abdominis. A gani, ba a ganin sa ta kowace hanya, amma ya zama wajibi a horar da shi. Motsa jiki guda daya ne kacal a gare ta - rashin motsa jiki (janyewa da rike ciki). Tare da taimakonsa, a cikin dogon lokaci, za ku sanya ƙarar ciki da kugu ƙunci, ciki zai daina "fadowa" gaba. Bugu da kari, ana buƙatar tsokoki na ciki masu juyawa don daidaita matsin cikin ciki. Hakanan, horar da ƙwayar tsoka ta ciki yana da tasiri mai tasiri akan aikin ɗaukacin sassan hanji.

Mafi girman waɗannan tsokoki madaidaiciya ne. Tana buƙatar ba ta kulawa ta musamman a wajen horonta. Za'a iya gama tsokar tsoffin bayan babban aikin ya cika, amma dole ne a ɗora nauyin sosai. Babu wani jadawalin tsari wajan horar da tsokar ciki mai hayewa: wani ya horas da shi bayan karfin atisaye ko a gida, wani ya bata wuri yayin zama cikin mota ko jigilar jama'a, a wurin aiki ko makaranta ... ko'ina. Don cimma sakamako mafi kyau, horo na yau da kullun yana da mahimmanci.

Ya kamata a lura cewa idan burin ku ƙasa ne, horarwa na ciki ba shi da mahimmanci. Ya isa kawai don ba da matsakaicin nauyi a kusurwoyi mabambanta. Mafi mahimmanci, menene yawan kitsen jikin da kuke da shi. Wannan shine babban sharaɗin ƙirƙirar kyakkyawa da embossed press.

Ba tare da shi ba, duk yawan motsa jiki da lokacin da kuka yi a dakin motsa jiki ba su da ma'ana. 'Yan jarida za su kara karfi, amma kusan babu wani sakamako da za a iya gani a gani. Ba abin mamaki ba ne da yawa kwararrun 'yan wasa ke cewa ba a samar da annashuwa ba a dakin motsa jiki ba, amma a cikin kicin.

Motsa jiki mai kyau

Dukanmu mun san sosai yadda ake yin motsa jiki na ab, kamar ɗaga kafa ko rataye ƙwanƙwasa a ƙasa. Kowane mutum ko kusan kowa yana yin su, saboda suna da tasiri sosai. Za a iya yin su duka a filin wasanni a cikin yadi da kuma cikin dakin motsa jikin ku, babu wani bambanci na asali. Amma kayan aiki a cikin ƙwallon ƙafa mai kyau suna ba mu dama don wuce ayyukan motsa jiki kyauta kuma mu fitar da ƙwanjin ciki daga kusurwa daban-daban ta amfani da kayan motsa jiki. Kusan kowane gidan motsa jiki a zamanin yau yana da kayan aiki wanda zaku iya yin waɗannan atisayen:

Motsa jiki "Addu'a"

Karkatarwa daga saman toshe tare da igiya (saboda takamaiman yanayin, aikin ana kiransa "addu'a") yana ba ku damar yin aiki yadda ya kamata. Babban abu ba shine a cika shi da nauyin aiki ba kuma a zagaye kashin baya daidai yadda zai “juya” maimakon lankwasawa, to raguwar jijiyoyin ciki zasu zama mafi yawa.

Tada ƙafa tare da ƙwallon ƙwallon kwance a ƙasa

Wannan aikin don ƙananan siki a cikin dakin motsa jiki ya shahara musamman tsakanin girlsan mata. Matse ƙwallan ƙwallon ƙafa tsakanin ƙafafunku, za ku fi ƙarfafa kayan da ke ƙasan ciki. Kuna buƙatar ɗaga ƙafafunku zuwa kusan kusurwar dama tare da bene, amma babu yadda za ayi ku zagaye ƙashin ƙafarku. Tabbatar cewa an buga bayanku daidai a ƙasa lokacin ɗaga ƙafafunku.

Karkatarwa a cikin na'urar kwaikwayo

Anatomically, wannan motsa jiki yayi kama da na farko a jerinmu, amma anan baya yana cikin tsayayyen wuri. Wannan yana rage yiwuwar yaudara, amma har yanzu yana bada damar amfani da ƙarin nauyin aiki, wanda ke haifar da ƙarin damuwa akan tsokoki.

Theaga jikin a benci

Kowane gidan motsa jiki yana da benci don motsa jiki. Motsa jiki a cikin bambance-bambancen daban-daban manyan motsa jiki ne a cikin dakin motsa jiki waɗanda suka dace da duka masu farawa da ƙwararrun 'yan wasa. Zaku iya ƙara kaya a kan tsokoki na ciki ta amfani da dumbbell. Aaukar dumbbell a hannuwanku da riƙe shi a matakin kirji zai sa aikin ya zama mai fa'ida sosai. Abun zaiyi karfi. Wani zaɓi mafi ci gaba shine riƙe dumbbell sama tare da madaidaiciyar makamai. Hakanan a kan wannan bencin zaka iya yin kowane irin juyawa ko daga kafa, idan ka zauna a kife.

Darasi "Kusurwa"

Kusurwa babban motsa jiki ne wanda yake da kyau don haɓaka ƙarfin ciki. Don kammala shi, kawai kuna buƙatar sandar kwance. Kuna buƙatar ɗaga ƙafafunku zuwa kusurwar dama kuma kulle a cikin wannan wuri don mafi tsawon lokacin da zai yiwu. Idan kanaso ka kashe tsuntsaye biyu da dutse daya kuma a lokaci guda kayi lodi da latsan baya, yi kwalliya a wannan matsayin.

Darasi "Lumberjack"

Don kammala wannan aikin, kuna buƙatar mai ba da horo. Sanya makunnin a saman na'urar kwaikwayo kuma fara "sara" hagu da dama a madadin. Aikin ya faɗi ne akan ƙwanƙun hanji da ƙwanƙwasa. Jin zafi a cikin tsokoki zai zama kwatankwacin komai. Tare da wannan aikin, ba za ku iya gina abs kawai ba, har ma ku ƙara ƙarfin hali, tare da ƙarfafa kafadunku, hannuwanku da baya. Ana iya yin irin wannan motsa jiki daga ƙananan toshe, amma motsi zai fi kama da lilo tare da gatari fiye da bugu.

Theaɗa gwiwoyi zuwa kirji a kan ƙwallon ƙafa

Jan gwiwoyi zuwa kirji a kan ƙwallon ƙafa ba shine mafi yawan motsa jiki da ake amfani da shi don 'yan jaridu a cikin dakin motsa jiki tsakanin baƙi zuwa kulab ɗin motsa jiki ba, amma yana da lahani ga ƙananan tsokoki na ciki. A tsarin halitta, yana kama da gudu a cikin yanayin kwance, amma saboda gaskiyar cewa muna buƙatar gyara ƙwallon ƙafa da ƙafafunmu koyaushe, ƙananan ɓangaren latsawa suna aiki da yawa.

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Hakanan zaka iya yin wannan aikin a cikin TRX-madaukai, a can nauyin da ke kan tsokoki masu karfafawa zai fi ƙarfi, kuma dole ne ku ƙara ƙarfin kuzarin ku don daidaita daidaito. Idan dakin motsa jikinku ba shi da ɗayan ko ɗaya, maye gurbin wannan aikin da tsalle-tsalle da baya ko gudu a kwance.

Saitin motsa jiki don 'yan mata

Ga mafi yawan 'yan mata, shimfidar ciki da kwalliyar kwalliya a kanta kusan mafarki ne na ƙarshe. A kokarinsu na cimma burinsu, sun fara haukacewa a zahiri, suna horar da 'yan jaridu kowace rana (wasu lokuta sau da yawa), suna yin atisaye da yawa. Babu buƙatar yin wannan; ya kamata a sami hankali cikin komai. 'Yan jarida iri-iri ne kamar na sauran jikin mu. Ka'idar "sau da yawa mafi kyau" ba ta aiki da ita, ba zai haifar da ci gaba ba. Bayan kaya, tana buƙatar lokaci don murmurewa. Idan kun ba da kaya kowace rana, ba za a sami wata magana game da murmurewa ba. Overtraining zai zo, kuma zaka iya mantawa da ƙarin ci gaba.

Yawan motsa jiki mara kyau na yan mata bai fi sau biyu a sati ba. A mafi yawan lokuta, daya ya isa.

Kuna iya yin aikin motsa jiki daban, ko haɗa shi tare da ƙarfi, bugun zuciya ko aikin motsa jiki. Yawancin 'yan mata za su yi mafi kyawun motsa jiki a cikin zangon tsakiya. Ba kwa buƙatar yin ƙoƙari don cinye manyan nauyin aiki, kawai ba kwa buƙatar sa.

Motsa jiki ya zama mai isa sosai. Ka tuna cewa kana buƙatar kaso mafi ƙarancin kitsen mai mai sassauƙa don ɓoyayyen fiska. Yayin aikin motsa jiki, yawan amfani da adadin kuzari yana faruwa, kwatankwacin nauyin kodar mai matsakaicin ƙarfi. Sarkar ma'ana tana da sauƙi:

1. kashe karin adadin kuzari fiye da yadda kuke samu;
2. motsa jiki abs da ƙone kitse;
3. kuna samun taimakon latsawa wanda kuka dade kuna mafarkin samu.

Yana da sauki! Don haka, mun kawo muku salo na atisaye don 'yan mata a cikin gidan motsa jiki, wanda ya haɗa da motsa jiki biyu a kowane mako.

Wasannin farko na mako:

Darasi na biyu na mako:

Shirye-shiryen horo ga maza

Ga maza, motsa jiki na ab ko ɗaya ko biyu a mako suma zasu isa. Koyaya, ga maza, komai yana da ɗan rikitarwa. Idan ka yi horo sosai kuma ka yi, alal misali, matattun abubuwa masu nauyi da nauyi a cikin mako guda, kana buƙatar sanya motsa jikinka na nesa nesa da su yadda ya kamata don tsokoki su sami lokacin warkewa. Idan har yanzu kuna jin ciwo a cikin tsokoki na ciki, bai kamata kuyi aiki da nauyi masu nauyi ba - zai fi muku wahala ku kiyaye daidaito, nauyin axial a kan kashin baya zai ƙaru, kuma rauni mai yiwuwa ne. Mafi sau da yawa, ɗan wasa yana samun rauni na kashin baya, wannan raunin yana wucewa aƙalla makonni da yawa.

Ga yawancin maza, motsa jiki guda daya a mako yana isa. Amma yana da kyau ayi amfani da motsa jiki na ciki azaman dumama kowane motsa jiki.

Mutane da yawa suna yin wannan: suna fara kowannensu motsa jiki tare da manema labarai. Wannan yana dumama da kyau, tunda tsokar abdominis tana dauke da adadi mai yawa na jijiyoyin jiki, jiki da sauri ya zama cikin shiri.

A lokacin samun karfin jiki, maza da yawa galibi suna watsi da aikin jarida, suna ambaton gaskiyar cewa ya riga ya sami isassun kaya yayin aiwatar da motsa jiki na asali. Akwai wata ma'ana a cikin wannan, amma koda yayin da kuke samun taro, horon ciki zai amfana: ainihin zuciyarku zai yi ƙarfi, za ku iya ɗaukar ƙarin nauyi a cikin dukkan ƙarfin motsi na yau da kullun, haɓaka matsayinku kuma ku hana kanku ci gaba da hernia cibiya.

Maza suna haɗuwa da wasannin motsa jiki tare da babbar ƙungiyar tsoka kamar kirji, kafadu, ko baya. Ba'a da shawarar yin jujjuyawar ratse ba bayan ƙafafun horo. A ƙasa akwai zaɓuɓɓuka guda biyu don horar da manema labaru, na farko ya fi ƙarfi, na biyu ya fi aiki, haɓaka ƙarfin ƙarfi. Idan kuna horar da kullunku sau biyu a mako, kuyi motsa jiki duka biyu, idan sau ɗaya, madadin.

Don haka, shirin motsa jiki na motsa jiki a dakin motsa jiki don maza na iya zama kamar haka.

Motsa jiki na farko

Motsa jiki na biyu

Kalli bidiyon: Mama Daso da Naburaska sun fito motsa jiki da sanyin safiya (Nuwamba 2024).