Ullauka tare da kunkuntar riko

Narunƙuntar riƙewa motsa jiki motsa jiki ne na yau da kullun tsakanin waɗanda suke son yin aiki da ƙwayoyin bayansu daga kusurwa daban-daban. Dogaro da rikon ka, zaka iya yin aiki kusan kusan dukkanin ƙwayar tsoka ta babba ta baya ba tare da ƙirƙirar ɗorawa a kan kashin baya ba. Bambanci tsakanin matsatsi da fadi-riko riko yana da mahimmanci.

Jigon da fa'idojin motsa jiki

Aaurewa da yawa ya ƙunshi babban zagaye da ɓangare na latissimus dorsi, wanda ke ba wa ɗan wasan motsa jiki silhouette na motsa jiki: kafadu mai faɗi da kirji, tsokoki na baya, ƙafafun hannu, da kunkuntar kugu. Aunƙuntar riko yana sanya tsokoki na baya su yi kauri da ƙarfi, wanda ke nufin za ku yi nauyi da ƙarfi yayin da aka kalle su daga gefe. Yana juya wani nau'i na kayan 3D. Hakanan, yin amfani da kunkuntar riko yana ba da gudummawa ga haɓakar alamun ƙarfi. Yawancin lokaci, ba za ku lura da cewa nauyin aiki a cikin dukkan ayyukan motsa jiki na sama ya girma sosai ba.

Ana amfani da wannan motsa jiki a fannoni daban-daban na wasanni: dacewa, motsa jiki, motsa jiki, motsa jiki, wasan koyon yaƙi, da sauransu. Ya sami shahara saboda sauƙi na fasaha, amfani (sanduna da sanduna a kwance yanzu a kusan kowane yadi) da aminci. A cikin kasidar mu ta yau zamu duba fa'idar wannan motsa jiki da yadda ake yin sa daidai.

Fa'idodi na jan kunnen riko

Saboda gaskiyar cewa zakuyi amfani da kunkuntun riko, zaku tambayi tsoffin bayanku abubuwan da ake buƙata don ci gaba. Ideaukar madaidaiciyar ɗauka ɗayan ɗayan motsa jiki ne masu tasiri don samun ƙarfin tsoka, amma ya kamata ku fahimci cewa faɗakarwarta ta ninka kusan sau biyu da gajarta fiye da ta ƙuntataccen riƙo. Manyan ƙungiyoyin tsoka kamar baya da ƙafafu suna son yin aiki tuƙuru yadda ya kamata. Wannan yana sa su zama masu ƙarfi, cikakke kuma masu ƙarfi. Da fatan kowa ya tuna menene ƙasan zangon barbell?

Wannan ƙa'idar ba wai kawai don motsawa ba ne kawai, amma har ma da sauran motsi masu motsi a baya, kamar lanƙwasa a jere ko sama da ƙasa. Lokaci zuwa lokaci, maye gurbin riko da kunkuntar a cikin waɗannan atisayen, har yanzu tsokokinku ba su dace da irin wannan nauyin ba, don haka wannan zai haifar da ci gaba cikin sauri.

Contraindications

Rataya a kan sandar kwance yana haifar da ɗaukar nauyi mai ƙarfi akan kashin baya. Wani lokaci wannan yana da amfani, wani lokacin kuma yana cike da haɗarin haɗari. Game da osteochondrosis, hernias a cikin thoracic ko lumbar spine, fitowar diski na tsakiya, spondylosis ko nakasawar kashin baya (scoliosis, lordosis, kyphosis), yin atisaye akan sandar kwance ana hana shi sosai. Wannan na iya tsananta matsalolin da ke akwai. Tambayi kwararren mai horarwa don kirkiro muku shirin motsa jiki na rashin lafiya. Mafi kyau har yanzu, tuntuɓi ƙwararren mai ilimin kwantar da hankali, zai ba da shawarwari kan yadda za a ƙarfafa tsokoki na baya tare da rashin lafiyar ku.

Waɗanne tsokoki suke aiki?

-Auka a kan mashaya tare da ɗan kunkuntar saitin makamai ya ƙunshi kusan dukkanin tsararrun tsokoki na baya:

• babba da karami;
• lu'u lu'u-lu'u;
• trapezoidal;
• lats da serrated.

Har ila yau, wani ɓangare na nauyin haɓaka yana faɗuwa a kan biceps, ƙafafun hannu da na baya na tsokoki na deltoid. Exwararrun spinalan baya, tsokoki na ciki da tsokoki masu ɗauke da nauyi suna ɗaukar nauyi, a wannan yanayin suna aiki ne kamar masu daidaitawa.

Iri-iri na motsa jiki

Dogaro da riko, zaka iya canzawa nauyin nauyi zuwa wasu kungiyoyin tsoka.

Naruntataccen riko jan-ups

Aukewar rikodin kusa yana ba ka damar mai da hankali sosai kan aikin babban ƙwayar tsoka ta baya. Don yin wannan, kuna buƙatar lanƙwasa kaɗan a cikin kashin thoracic kuma ku sanya ƙungiyoyi kaɗan gajarta, ba tare da wucewa zuwa ƙarshen 15-20 cm na amplitude ba.

Rey Andrey Popov - stock.adobe.com

Idan gidan wasan motsa jikin ba shi da keɓaɓɓen mashaya a layi ɗaya, yi amfani da sandar da ta dace daga injin toshewa. Kawai rataye shi a kan sandar kuma yi ƙoƙari kai shi tare da ƙasan kirjinka yayin ɗagawa. Ciwon jini a cikin tsokoki na baya zai zama mai ban mamaki.

Naruntataccen riko jan-ups

Kunkuntar, madaidaiciyar riko jan-layi labari ne daban daban. Mafi yawan ya dogara da karkatarwar ku a cikin kashin baya. Idan ba haka ba, to kusan za a rarraba nauyin gaba ɗaya tsakanin goshin goshi, biceps, back deltas da trapeziums. Daga waɗannan abubuwan da aka cire, da wuya gadon baya ya zama ya fi girma ko ƙarfi. Idan kayi 'yar karkatarwa, to jan-kunne tare da kunkuntar riko zuwa jujjuyawar motsa jiki don aiki daga ƙananan ɓangaren latissimus dorsi. Babban abu shine "kama" ƙarfin da zaku ji daɗin aikin baya, ba hannayenku ba. Madaurin carpal yana da matukar taimako ga wannan. Matsayin gwiwar hannu yana da mahimmanci - ya kamata a matsa su a kan tarnaƙi.

Naruntataccen Gauke Pauka

Amma faɗakarwa tare da kunkuntar riko baya juya kayan akan biceps. Wannan aikin yana da kyau don haɓaka shi. Haɗe tare da curls na bicep da guduma dumbbell, zai haifar da kyakkyawan sakamako.

Sho. Girgiza - stock.adobe.com

Fasahar motsa jiki

Ana ba da shawarar yin jan hankali tare da kunkuntar riko a kan sandar kwance kamar haka:

1. Rataya a kan sandar kuma miƙe gaba ɗaya. Kamar yadda yake tare da matsattsen riko benci latsawa, kada ku ɗauki kalmar "ƙunƙuntar riko" ma a zahiri. Yakamata ya zama akwai manyan yatsu biyu a tsakanin hannaye. Sanya hannayenku kusa da juna zai sanya damuwa a hannayenku. Hakanan an ba da izinin riko dan kadan fiye da kafadu. Ya kamata a yi amfani da riko a rufe, yana haɗa sandar kwance daga ƙasa tare da babban yatsa. Tare da buɗaɗɗen riko, za ka sami ƙara riko a kan sandar. Idan riko shine mahaɗin raunin ka, yatsun ka zasuyi sauri fiye da yadda aka saita su, kuma hannayen ka zasu gaji da sauri fiye da latsarka.
2. Lanƙwasa kaɗan a cikin kirji, don haka latissimus da manyan jijiyoyin baya na baya za su fi shiga cikin aikin. Fara farawa zuwa sama, ƙoƙarin haɗa kafadun kafadunku wuri ɗaya. Ya kamata a riƙe hannu kusa da jiki kamar yadda ya yiwu, in ba haka ba ɗaukacin nauyin zai tafi zuwa ga ɓarin hannu da gaban goshi. Kuna iya ja har zuwa cikakken amplitude, miƙa tsokoki da kuma dakatar da rashin ƙarfi a ƙasan ƙasa, ko kuma zaku iya amfani da wani abu kamar yanayin aiki mai tsayayye, yana motsawa cikin iyakantaccen ƙarfin kuma yana yin kwangila koyaushe da kuma miƙa latissimus dorsi. Ala kulli hal, yanayin aiki mai kyau ana wucewa ne bisa shakar iska kuma ta hanyar fashewar yanayi fiye da mara kyau.
3. Sannu a hankali ka sadda kanka ƙasa kuma ka miƙe hannunka cikakke. Saurin ya zama kusan sau biyu kamar yadda hawa yake hawa. A wuri mafi ƙasƙanci, ya kamata ka yi jinkiri na sakan 1-2 kuma bugu da ƙari ka shimfiɗa tsokoki na baya. Wannan zai karfafa haɗin tsakanin kwakwalwa da tsokoki, kuma kowane wakilin da zai biyo baya zai kasance mai amfani fiye da na ƙarshe.
4. Yawan hanyoyin ba shi da iyaka, amma a matsakaita, daga hanyoyin uku zuwa shida ake aiwatarwa. Ya kamata a yi jan hankali har sai kun iya yin sama da reps 8-10 a hanya daya ba tare da keta fasahar ba. Yana da ma'ana a yi aiki a cikin wani karamin maimaitawa a cikin irin wannan darussan, tsokoki na baya "kamar" matsakaici da kuma manyan maimaitawa.

Complexungiyoyin Crossfit tare da jawo abubuwa

Waɗannan rukunin an tsara su ne don ƙwarewar ci gaba tare da ƙarfin ci gaba mai ƙarfi kuma ana amfani da su zuwa iyakar iyawar su. Za su kasance da tauri ga masu farawa. 'Yan wasa masu farawa zasu iya cire atisaye ɗaya ko biyu daga kowane hadadden kuma suyi su cikin kwanciyar hankali, ba tare da bin bayanan ba. Wannan zai taimaka wajen shirya jikinka don aiki mai tsanani.

Kalli bidiyon: Amazing Way To Fish With a Disc-Shaped Tackle (Mayu 2025).