Kiwon maraƙin tsaye shine mafi ingancin ci gaban ɗan maraƙin. Babban fa'idarsa shine cewa zamu iya shimfida calves kamar yadda zai yiwu a ƙasan ƙarfin kuma muyi kwangila a sama. Wannan ya fi rikitarwa fiye da yadda ake gani da farko. Yawancin masu farawa suna yin wannan aikin ba daidai ba: suna ɗaukar babban nauyin aiki kuma suna aiki a mafi ƙarancin fadada, ba tare da mayar da hankali ga keɓancewar ɓaɓɓu ba. Amma a banza. Wannan zai ba ku mafi yawan amfanin 10% daga wannan aikin. Idan kuna son samun fa'ida sosai, kuna buƙatar yin aiki daban. Zai zama da wahala da raɗaɗi, amma ya cancanta. Yadda ake yin sa daidai - karanta labarin mu.
Jigon da fa'idojin motsa jiki
Wannan aikin shine kayan aikinku na # 1 a cikin yaƙin don babban ƙyalli. Ana iya yin shi a cikin bambancin da yawa: tare da dumbbells, tare da ƙwanƙwasa a kafaɗunku, a cikin Smith ko na'urar kwaikwayo ta musamman. Akwai, tabbas, akwai bambanci, amma za mu yi magana game da shi nan gaba kaɗan. Duk sauran ayyukan kwalliyar maraƙi, a zahiri, sun samo asali ne daga kiwan maraƙin da ke tsaye. Lokacin da kuke horar da 'yan maruƙanku a cikin na'urar buga ƙafa, kuna maimaita ainihin masanan biomechanics na tsaye maraƙin maraƙi a cikin inji. Bambanci kawai shine cewa babu wani nauyin axial akan kashin baya. Motar jaki tun zamanin zinariya na gina jiki ita ce tsayayyar ɗan maraƙin da ke tsaye, amma saboda karkatarwar jiki gaba, nauyin ya ɗan bambanta.
Amfanin motsa jiki
Ya isa ayi tsawan maraƙin tsaye sau ɗaya a mako, misali, a ƙarshen aikinku na kafa. Wannan zai isa ga hauhawar jini.
Ka tuna cewa ƙwayoyin ɗan maraƙin suna aiki a matsayin mai tabbatarwa a yayin motsa jiki na asali kamar matattun abubuwa da kuma gaban ƙwallon ƙafa. Arfin ƙarfin tsokoki, da ƙari za ku iya ɗagawa. Sabili da haka, ya kamata a horar da 'yan maruƙa ba wai kawai ga waɗanda suke so su sami kyakkyawar ƙasan muscular ba, har ma ga waɗancan' yan wasa waɗanda ke da niyyar ƙara nauyin aiki a cikin motsi na asali. Duk seasonan wasa masu ƙwarewa da ƙwarewa suna samun lokaci a cikin jadawalin horo don horar da cala calan su.
Contraindications don aiwatarwa
Wannan aikin yana sanya damuwa mai yawa a ƙashin hamst. Ga waɗanda suka riga sun sami matsala tare da shi, misali, daga gaban ƙugiyoyi, ba a ba da shawarar ba.
Har ila yau, a cikin wannan motsa jiki akwai ƙaramin nauyin axial a kan kashin baya, musamman don bambancin tare da ƙwanƙwasa a kafaɗun, a cikin Smith da cikin na'urar kwaikwayo. Yaya girman shi ya dogara da nauyin aiki. Ba a ba da shawarar yin amfani da babban nauyin aiki a cikin wannan aikin ba, saboda zai fi muku wahala ku mai da hankali kan aikin 'yan maruƙan. Amma idan matsaloli tare da kashin baya suna da gaske (hernias da fitarwa a cikin jijiyar mahaifa, mai tsananin kyphosis ko osteochondrosis), zai fi kyau a horar da maruƙa a cikin na'urar kwaikwayo ta kafafu. Masanan ilimin motsa jiki na motsi kusan iri ɗaya ne, amma zaku kiyaye baya daga damuwa maras so.
Waɗanne tsokoki suke aiki?
Kashi 90% na nauyin motsi yana sauka akan tsokar maraƙi. Sauran kayan da aka rage ana rarraba su tsakanin masu karfin kashin baya, tsokoki na trapezius, quadriceps da gindi.
Don cikakken ci gaban ƙashin ƙafafun ƙafafun, ya zama dole kuma a horar da jijiyar dunduniyar kafa, wadda take ƙarƙashin maraƙin. Don wannan, raƙuman maraƙin da ke zaune sun fi dacewa. Lokacin da jijiyar dunduniyar ta inganta sosai, za ta "tura" tsokar gastrocnemius a waje, sai ta zama ta zama mafi tsayi. Labarin ya yi daidai da na baya da na tsakiya na damuwar deltoid.
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Iri-iri na motsa jiki
Akwai hanyoyi da yawa don yin motsa jiki, wanda zai buƙaci injin motsa jiki ko ƙarin kayan wasanni.
Tsayayyar ɗan maraƙin ya tashi a cikin na'urar kwaikwayo
Bambancin da yafi kowa shine tashin maraƙin maraƙi a cikin inji. A zamanin yau, akwai injin maraƙi a kusan kowane gidan motsa jiki. Babban fa'idar sa shine cewa ya fi dacewa gare mu mu miƙa tsokoki a wuri mafi ƙasƙanci na amplitude, tunda har yanzu akwai sauran tazara tsakanin bene da dandamali na ƙafa.
- Matsayin farawa don motsa jiki shine tsayawa a kan dandamali tare da yatsun kafa kawai, rage diddige kuma kokarin sanya su "fadawa" gwargwadon iko. Kuna jin mikewa a cikin 'ya'yan ku? Don haka komai daidai ne. Wannan shine tushenmu, kowane maimaitawa yana buƙatar kawowa anan.
- Mun ɗan dakata a gindin kasan na wasu secondsan daƙiƙa domin ƙara faɗaɗa ƙwayoyin maraƙin. An gudanar da aikin a matsakaicin ƙarfin amplitude.
- Sannan mun sake tashi a kan yatsun kafa, yayin da muke kokarin tashi sama yadda ya kamata.
- A saman, muna yin yanke kololuwa.
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Tsawon lokacin da kuke buƙatar tsayawa ya dogara ne da yawan ƙarfin da kuka iya "matse" ƙwayoyin maraƙin gwargwadon iko, shawo kan zafin.
Idan kun sarrafa riƙe ƙwanƙwasawa na tsawon dakika 3-4, yana da kyau ƙwarai. Bayan sau 6 a cikin wannan yanayin, zaku ji famfo mai ƙarfi. Bayan wani 5 - ciwo mai tsanani. Ayyukanmu shine mu ci gaba da aiki har sai mun gaza. Lokacin da ba za ku iya sake yin matsakaicin tsawo da ƙwanƙwasawa ba, yi wasu fewan replets ba cikakke don ƙarshe ƙare tsokokin. Wannan bai shafi tashin maraƙi kawai ba, har ma da sauran bambancin wannan aikin.
Idan baku da irin wannan na'urar kwaikwayo, zaku iya yin aikin gakka:
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Wani zabin shine Smith, anan za a iya riƙe sandar a kan tarkon (kamar yadda yake a cikin squats) ko kuma cikin faɗaɗa makamai:
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Barbell Tsayayyen Maraƙin Kiwata
Idan dakin motsa jikinku bashi da na'urar maraƙi, zaku iya yin tsawan maraƙin tsaye tare da ƙwanƙwasa ko a Smith. Don daidaita aikin a cikin na'urar kwaikwayo, ana ba da shawarar a sanya ƙaramin dandamali a ƙasa na safa don ƙara kewayon motsi da shimfiɗa theavesan cikin ƙananan ɓangaren. Idan ba a yi haka ba, nan da nan za ku hana kanku rabin amfanin wannan aikin, tunda nauyin da ke kan 'yan maruƙan ba zai isa ba.
An ba da shawarar kada a cika shi da nauyin aiki, a nan yana da mahimmanci a gare mu mu ji aikin tsokoki, kuma ba kawai ɗaga kilogram ba.
Tsayayyen Calan Maraƙi ya tashi da Dumbbells
Labarin daidai yake da tsayayyar ɗan maraƙin da aka yi da dumbbells. Bambanci kawai shine mu riƙe nauyi a hannunmu, kuma ba a bayanmu ba.
Tabbatar sanya dandamali a ƙarƙashin yatsunku don shimfiɗa su yadda yakamata a ƙasan faduwa.
Idan ba tare da wannan ba, ba zai yuwu a jaddada nauyi a kan 'yan maruƙan ba yayin wucewar mummunan yanayin ƙarfin, kuma a cikin wannan aikin yana da alhakin aƙalla 50% na sakamakon. Madadin dumbbells, zaka iya amfani da nauyi, babu bambanci sosai. Kuna iya yin wannan aikin yayin tsayawa akan ƙafa ɗaya, kuma riƙe dumbbell a cikin kishiyar hannu, saboda haka zaku ƙara ɗaukar ƙananan ƙwayoyin da ke da alhakin daidaitawa da daidaitawa.
Akwai zaɓuɓɓuka da yawa, jin daɗin amfani da su duka a cikin motsa jiki. Ka tuna da babbar ma'anar madaidaiciyar dabara: ana yin iska tare da ƙoƙari koyaushe. Kuma kada ku bi nauyin a cikin wannan aikin, kawai bai zama dole ba. Manyan 'yan wasan maraƙi galibi suna amfani da ma'auni masu ban dariya a kan wannan aikin, yayin da sikoki na ɗan maraƙin ke amfani da nauyin nauyi. Suggestarshen ya ba da shawarar kansu.
