Ayyukan motsa jiki
6K 0 09.06.2017 (bita ta ƙarshe: 07.01.2019)
Barbell Lateral Lunge motsa jiki ne na ban mamaki don haɓaka tsokoki na ƙafafu da gindi. Ba kamar ƙararrawa na yau da kullun ko dumbbell lunges ba, yawancin kayan da aka ɗora a nan ya faɗi ne a kan layin gefen quadriceps da tsokoki. Thean hanzari da masu goge baya da yawa cikin motsi.
An ba da shawarar yin aikin huhu na gefe tare da ƙararrawa, kuma ba tare da dumbbells ba. Wannan zai sauƙaƙa muku sauƙi don sarrafa yanayin jiki, kuma ba za ku yi lanƙwasa da yawa ba, wanda zai ba ku damar mai da hankali kan yin aiki da ƙwayar tsoka.
A cikin wannan labarin zamu duba yadda ake yin wannan motsa jiki daidai, da kuma abin da zai bamu akai-akai.
Waɗanne tsokoki suke aiki?
Bari mu fara da duban wane tsokoki ke aiki yayin yin huhu na gefen ƙugu.
- Babban kungiyoyin tsoka masu aiki sune quadriceps (akasarin layi da tsaka-tsakin matsakaita) da tsokoki na gluteal.
- Ana amfani da lodi kai tsaye zuwa ga ƙashin ƙugu da maɗaura.
- Masu haɓaka na kashin baya da tsokoki na ciki suna aiki azaman masu tabbatar da jiki cikin motsi.
Fa'idodi da sabani
Abu na gaba, muna son jawo hankalin ku ga lokutan amfani na aikin, kuma kuyi magana game da wasu abubuwan da ke faruwa a yanzu.
Amfanin motsa jiki
Barbell Side Lunges suna ɗayan exercisesan motsa jiki da zaku iya amfani dasu don jaddada kaya a gefen quadriceps. Yawancin 'yan wasa da ke cikin motsa jiki da haɓaka jiki suna da wani rashin daidaituwa: cinya ta ciki tana ci gaba sosai, kuma quadriceps na waje ya fado daga babban hoto. Tsokokin kafa ba su dace ba.
Don gyara wannan, ana buƙatar mai da hankali sosai ga ayyukan motsa jiki waɗanda ke ɗaukar nauyin kai tsaye na quadriceps, kamar huhu na gefe tare da ƙwanƙwasawa, matse ƙafa tare da ƙafafun kafafu, ko tsugune a cikin injin Smith tare da ƙafafun kafafu. Irin wannan hanyar zuwa horo zai taimaka don samun karfin tsoka, ƙara ƙarfi da inganta sauƙi.
Contraindications
Koyaya, saboda sabani na likitanci, wannan aikin bai dace da dukkan athletesan wasa ba. Hutun huhu na gefe yana da tasiri sosai ga haɗin gwiwa da jijiyoyi. Mutanen da suka sami rauni na jijiyoyin jiki galibi suna fuskantar raɗaɗi da rashin kwanciyar hankali yayin aiwatar da shi. Bugu da kari, irin wadannan atisayen ba su da karfi sosai ga mutanen da ke da cututtuka masu tsanani irin su tendonitis, bursitis, ko osteochondrosis.
Huhun huhu tare da sandar barbell zuwa garesu amintaccen motsa jiki ne mai dacewa daga mahangar masana kimiyyar kere kere, amma wasu 'yan wasa suna kokarin samun rauni a kai. A cikin 99% na shari'ar wannan yana faruwa ne saboda rashin kiyaye dabarar aiki da babban nauyi. Ya kamata kuyi aiki anan tare da nauyi mai sauƙi, wanda zaku iya aiwatar da aƙalla maimaita 10 a kowace kafa, ba tare da keta dabarar ba. Rikodin ƙarfi da manyan nauyin aiki ba su da amfani a nan.
Hanyar huhu na huhu
Dabarar yin aikin kamar haka:
- Cire sandar daga sandunan ko ɗaga shi a kanku kuma sanya shi a kan tsokoki na trapezius, kamar yadda yake tare da masu zama na yau da kullun.
- Matsayi farawa: baya ya mike, kafafu suna layi daya da juna, an kwantar da ƙashin ƙugu kaɗan, ana duban gaba. Tare da hannayenmu muna riƙe da ƙwanƙolin, riƙe shi da ɗan faɗi kaɗan fiye da matakin kafaɗa.
- Muna daukar numfashi muna takawa gefe da kafa daya. Tsawon matakan kusan santimita 40-50. Ba kwa buƙatar ɗaukar matakai da yawa, in ba haka ba zai yi muku wuya ku riƙe daidaito ba. Babban mahimmin dabara a nan shine matsayin ƙafa. Idan ka juya ƙafa 45, zaka iya tsugunawa a cikakke, amma yawancin kaya za su juya zuwa cinya ta ciki. Idan baku juya kafa kwata-kwata, to ba gaskiya bane cewa zaku iya zama da gaske kuma kuyi kwangilar quadriceps ɗin gaba daya - mutane da yawa kawai basu da isasshen sassauci don wannan. Sabili da haka, ana ba da shawarar sanya ƙafarku a ƙananan ƙananan - kusan digiri 10-15. Wannan yana ba ka damar yin huhu na cikakken yanki ba tare da jin daɗi ba a haɗin gwiwa.
- Fitar numfashi, mun tashi kuma mu koma matsayin farawa. Mabuɗin anan shine ajiye cinya a cikin jirgin sama ɗaya da ƙafa. Ba za ku iya "kunsa" gwiwa a ciki ba. Kuna iya yin huhu na gefe tare da kowace ƙafa a bi da bi, ko kuma kuna iya fara yin adadin da aka tsara, misali, da ƙafarku ta hagu, sa'annan ku maimaita duka ɗaya da ƙafarku ta dama. Zabi zabin da yafi dacewa da kai.
Trainingungiyoyin horarwa na Crossfit
| 24 | Yi tsalle-tsalle 24, huhun gefen gefen raƙumi 24 (12 a kowane ƙafa), da tseren mita 400. 6 zagaye a duka. |
| Anny | Yi guraben tsalle 40, zaune-sama 20, huhunan gefe 20 tare da yarfe, da 40 zama. Kalubale shine a kammala zagaye-zagaye dayawa cikin mintuna 25. |
| Karin kumallo | Yi burpees 10, tsalle 15, tsalle-tsalle 20 da hannu biyu, 20 zaune-sama, da huhu na gefe 30 tare da yarfe. Zagaye 5 ne kawai. |
