Barbell ya ja zuwa cincin

Ayyukan motsa jiki

8K 2 09/25/2017 (bita ta karshe: 12/02/2018)

A jere barbell zuwa chin ne wani motsa jiki don gina ƙarfi da taro a cikin deltoid tsokoki. Yana cikin rukunin da aka keɓe, a nan ba mu da sha'awar nauyin aiki. Ya fi mahimmanci a yi motsa jiki tare da ingantacciyar dabara kuma a sami kyakkyawan zagawar jini a kafaɗun. Haɗe tare da jujjuyawar dumbbell na gefe, da matattarar benci, da kuma ta bayan delta a lanƙwashe bisa kari, ƙwanƙolin barbell zuwa ƙugu zai ba kafadunku tasirin ƙarfin 3-D wanda masu dacewa da masu keɓaɓɓu a duniya ke ƙoƙari. Dabarar yin aikin ba a rasa "masifu" kuma yana buƙatar kulawa da kyau.

A yau za mu duba yadda ake yin wannan aikin daidai kuma waɗanne kuskure ne galibi ke faruwa yayin aiwatar da su.

Nau'in motsa jiki

Gabaɗaya, akwai nau'ikan jan biyu zuwa ƙwanƙwasa - kunkuntar da faɗi mai faɗi. Akwai bambance-bambance na asali tsakanin su: motsi yana faruwa a cikin hanyoyin daban-daban, saboda wannan, ƙarfafawar ɗaukar kaya ya sauya.

Ideauki madaidaiciyar riko

Bambancin riko mai yawa shine mafi bambancin gargajiya. Ta yi aiki daidai daga tsakiyar dunƙulen tsokoki. Saboda fadi da hannaye, motsin yana kama da juyawar dumbbells zuwa bangarorin - a saman wurin, gwiwar hannu tana sama da hannu. Sau da yawa ana yin wannan aikin a cikin ƙarancin ƙarfi, ba tare da faɗaɗa makamai a wuri mafi ƙasƙanci ba. Saboda wannan, tsokoki ba su da lokacin hutawa da "kashewa", jin bugun tsaga yana zuwa da sauri.

Rufe Riga Riko

Rowunƙuntar-riko da ƙwanƙwasawa ɗan labarin daban ne. Anan babu dadi mu rike hannayen mu a layi daya da jiki kuma mun kawo su gaba kadan. Saboda wannan, an fi ƙarfafa ɗaukar kaya a gaban delta. Hakanan, a cikin motsi, ƙwayoyin trapezius suna ɗaukar bangare mai ƙarfi, tare da su ɗan wasan yana riƙe sandar har zuwa ƙarshe a ƙarshen kewayon motsi.

A cikin bambancin duka, an haɗa biceps da forearms. Wannan na faruwa ne saboda ba shi yiwuwa a riƙe sandar ƙarfe mai nauyi ba tare da ɓata hannunka ba. Sabili da haka, babu buƙatar kori masu nauyi a nan, ya fi mahimmanci a gare mu mu ji yadda ƙungiyar tsoka take aiki, kuma ba son son rai ba. An kuma ba da izinin yin amfani da madaurin wuyan hannu.

Masu bautar kashin baya da tsokoki na ciki suna aiki azaman masu tabbatar da motsi. Saboda su, muna sanya jiki a tsaye.

Fasahar motsa jiki

Dangane da gaskiyar cewa akwai zaɓuɓɓuka guda biyu don yin atisayen, ya kamata a yi la’akari da fasahohi biyu.

Amfani da fadi da riko

Dabarar da ake yi don yin gyaran fuska ga gembi tare da riƙewa kamar haka:

1. Ickauki ƙwanƙwasa daga bene ko sigogi. Sanya hannunka ya fi fadi kafada. Ya kamata ku kasance da kwanciyar hankali tare da haɗin kafada a cikin yanayin yanayi. Rike bayanka kai tsaye, idanunka na fuskantar gaba.
2. Tare da kokarin da deltoid tsokoki, za mu fara ja da mashaya sama. Ya kamata motsi ya kasance na yanayi mai jan hankali; kada a yi jifa ko jerks. Muna ɗaga barbell cikin sauƙi kuma a ƙarƙashin sarrafawa, shan iska. Yayin da igiyar ta tashi, sai ta yada gwiwar hannu kadan zuwa bangarorin domin kara rage tsakiyar Delta.
3. Ba tare da tsayawa a saman ba, mayar da sandar zuwa asalin sa. Babu wani yanayi da yakamata ka sauke shi, yana da haɗari ga haɗin gwiwa. Bazamu rasa jin dadin aikin delta ba lokacinda muke kasa.
4. Ba tare da tsayawa a gindi ba, zamu yi maimaitawa ta gaba.

Amfani da kunkuntar riko

Dabarar da ake yi don yin goge bargo zuwa ƙugu tare da kunkuntar riko kamar haka:

1. Ickauki ƙwanƙwasa daga sanduna ko daga bene. Itauke shi kaɗan kunkuntar da nisa kafada-nesa da shi, da yawa kamar matse matsakaiciyar madaidaiciya. Kiyaye sandar a kusa da jiki yadda ya kamata don kar ku kasance masu nauyi a gaba.
2. Mun fara yin kwalliyar da aka ɗora akan wannan ƙa'idar. Muna ƙoƙarin yin aiki kawai da kafadunmu. Kusan yadda ka rike barbell a jikin ka, kafadun ka zasu kara aiki. Idan ka miƙa sandar santimita 5-10 a gabanka, duk nauyin zai shiga hannun da trapezoid.
3. Za ku wuce ƙarshen mawuyacin rauni na tsokoki mai tsaka-tsakin kusan a tsakiyar amplitude. Kada ku jefa sandar sama da hannuwanku. Zai fi kyau a kawo karshen motsi tare da kokarin trapezium, yin wani abu kamar barbell shrug. Wannan zai yi aiki kafadu biyu da tsokoki na trapezius a lokaci guda, yana kashe tsuntsaye biyu da dutse ɗaya.
4. Yayin da kake shakar iska, ka rage sandar kasa ka sake maimaitawa ta gaba ba tare da bata lokaci ba.

Kuskuren farawa na kowa

Wannan aikin yana da matukar wahala a kimiyance, bashi da wasu dabaru, ba tare da hakan ba baza ku iya samun fa'ida ba sosai.

Misali:

1. Mutane da yawa suna ɗaukar sunan aikin a zahiri. Babu buƙatar shimfiɗa sandar zuwa cinya, babu ma'ana a cikin wannan. Wannan zai ɗora hannu ne kawai. Don ƙayyade mafi kyawun kewayon motsi da kanka, yi dabaru masu sauƙi masu zuwa: yayin jujjuyawar tare da dumbbells (idan, tabbas, kun san yadda ake yin su daidai), kula da matakin da dumbbells ɗin suke a saman wurin. Yawancin lokaci wani wuri a kusa da kirji ko matakin ƙwanƙwasa. Ya kamata ku isa matakin ɗaya tare da ƙwanƙwasa lokacin janwa zuwa ƙugu.
2. Rashin dumi. Shin yana da kyau a tunatar da cewa haɗin gwiwar kafaɗa shine mafi yawan ƙwayoyin cuta, kuma cutar da shi wani yanki ne na waina? Ba tare da cikakken haɗin gwiwa da ɗumi-ɗumi ba, cikakken ƙarfin aiki a kan kafaɗun zai jima ko kuma daga baya ya haifar da rauni. Wanne ya fi kyau: shafe minti 10 don dumama ko kuwa ku yi nadamar rashin kulawar ku na tsawon watanni?
3. Nauyin ya yi nauyi sosai. Tare da nauyi mai yawa, kusan abu ne mai wuya a ji ƙuntatawa da kuma miƙa ƙwayoyin jijiyoyin jiki a cikin wannan aikin. Yawancin gogaggun 'yan wasa ba sa yin jinkirin yin wannan aikin tare da komai a filin Olympic. Amma ƙarar kafaɗunsu na magana da kanta: suna yin komai daidai.
4. Wannan ma'anar tana da alaƙa da ta baya. Strengtharfi da yawa, ɗan wasan ya sanya layin barbell zuwa ƙugu a farkon fara aikin kafada kuma yana aiki tare da manyan nauyi. Kuma kawai bayan haka sai ya ci gaba zuwa matsin lamba, lokacin da tsokoki suka riga sun toshe kuma sun gaji. Ka tuna cewa wannan aikin motsa jiki ne kuma ya fi kyau a yi shi zuwa ƙarshen motsa jiki ba tare da yin amfani da nauyin aiki mai yawa ba.
5. Matsayin albarku mara daidai. Yakamata a ajiye sandar kusa da jiki yadda zai yiwu don kusan zamewa akan rigar lokacin da aka daga. Ma'anar ta yi daidai da wacce take cikin mataccen rai. Tura sandar gaba - zaka rasa iko da nutsuwa, babu fa'ida daga irin wannan aikin.
6. Kada ku karkatar da hannayenku lokacin riƙe sandar. Wannan yana sanya tsayayyen kaya a goshin gabanka. Wannan yana da wahala a maida hankali kan aikin jijiyoyin deltoid.
7. Yaudara bai dace da wannan aikin ba, amma kawai a cikin fewan reps na ƙarshe. Ba shi da ma'ana don yin duk maimaitawa a cikin lilo.

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