Bent over jere wani motsa jiki ne da aka tsara don ƙarfafa tsokoki na bayan baya. Ita, kamar sauran sandunan kwance, galibi yana ƙaruwa da kaurin baya, saboda haka an saita ƙarar gani da faɗakarwar jikinku. Toari da haɓaka ƙwayar tsoka, jan sandar da aka lanƙwashe zuwa ɗamara yana taimakawa haɓaka ƙarfi a cikin atisaye masu haɗin gwiwa masu yawa. Yawancin gogaggen masu ɗauke da wutar lantarki suna ɗaukar layin lanƙwasa mai lanƙwasa a matsayin babban aikin motsa jiki na taimako don haɓakar mai ƙarfi kuma suna mai da hankali na musamman ga ci gabanta.
Menene fa'idar yin motsa jiki?
Gina ƙarfin muscular da gaske ba zai yiwu ba tare da yin layuka masu nauyi na kwance tare da nauyin nauyi ba. Sabili da haka, fa'idodin lanƙwasa-kan shinge don ƙara yawan ƙwayar tsoka a bayyane suke. Vector na motsi yayi kama da layin da aka lanƙwasa na dumbbell. Muna baku shawara da gwaji daya daga cikin wadannan darussan inda kuka ji matsakaicin tashin hankali a cikin tsokoki mafi girma na baya. Wannan zai zama tushen shirin motsa jiki na baya.
Ta hanyar sauya riko (gaba ko baya, fadi ko kunkuntar) da kuma kusurwar jiki, zaku iya aiki da dukkan tsokokinku ta baya tare da wannan aikin. Ara wasu layuka a tsaye, masu ɗebowa, da dumbbell ko ƙwanƙwasa ƙwanƙwasa zuwa aikin motsa jiki kuma wannan ya fi isa ga cikakken aikin motsa jiki.
Contraindications zuwa matattu
Tunda an tsara wasanni don ƙarfafawa, ba ɓarna, kiwon lafiya ba, la'akari da ƙananan ƙididdigar da ke wanzu don aiwatar da igiya mai lankwasawa:
Ba a ba da shawarar motsa jiki don 'yan wasan farawa.
Daidaita da aminci ga lafiyar tsarin namu na musculoskeletal, yin lawan barbell a karkata yana bukatar masu karfin gwiwa na kashin baya da tsokoki, wanda masu farawa ba sa alfahari da su. Da farko dai, zai fi kyau a gare su suyi atisayen da suka keɓe kai domin ƙarfafa dukkan gabobin jijiyoyin jiki, samar da wani tushe mai ƙarfi, don koyon yadda ake jin ƙuntatawa da kuma miƙa wata tsoka. Bayan haka kawai, zaku iya fara aiwatar da ƙwanƙollen barbell a cikin gangare da ƙaramin nauyin aiki.
Idan kuna da matsaloli na baya
Matsayin jiki yayin wannan motsa jikin ba wani abu bane na halitta ga jikinmu, tunda an ƙirƙiri wani abu mai ƙarfi a kan lumbar kuma ƙarfin ciki yana ƙaruwa. A saboda wannan dalili, ya kamata a tunkari 'yan wasa masu fama da cututtuka na kashin baya ko tsarin musculoskeletal tare da taka tsantsan yayin aiwatar da ƙwanƙollen bel zuwa bel a gangara.
Kasancewar cutar herbil
Hakanan, aiwatar da irin wannan gogayya yana hana cikin 'yan wasa tare da hernia na cibiya. A wannan yanayin, ya fi kyau maye gurbin wannan aikin tare da irinsa, amma tare da ƙananan axial load. Sakamakon da ake so zai zama ɗan wahalar samu, amma ba za ku ƙara yawan raunin da ke akwai ba kuma ku ci gaba da rayuwa mai tsawo.
Waɗanne tsokoki suke aiki?
Bari muyi kusa da wanne rukuni na tsoka suke aiki yayin yin layuka masu lankwasa. Babban tsokoki wanda aka tura nauyin motsa jiki yayin aikin shine:
- latissimus dorsi;
- trapezoidal;
- tsokoki na ruhoboid na baya.
Loadarin kaya yana ɗauke da biceps, hannuwan hannu, tsokoki na ciki, masu haɓakar ƙwallon ƙafa da na baya na tsokoki.
Zaɓuɓɓukan motsa jiki
Dogaro da waɗancan sassan latsin da kuke son ƙarfafa kayan a kansu, za a iya yin lanƙwasa mai ƙwanƙwasa ƙwanƙwasa ta hanyoyi daban-daban. Daga cikin mafi inganci da na kowa sune masu zuwa:
- madaidaiciyar riko barbell;
- baya riko barbell dirka;
- m barbell dirka a cikin gangare;
- jerin barbell a cikin injin Smith;
- barbell wanda ya mutu yana kwance a kan benci;
- barbell ya ja zuwa kirji.
Row da Rage riko
Hanyar madaidaiciya madaidaiciya tana ɗaukar dukkan raguna na lats kuma shine babban kayan aiki don gina faffadan baya da fice.
Garfafa rikon da aka yi akan barbell yana jan ƙarin nauyi a ƙananan ɓangaren latissimus dorsi, saboda abin da ya sa tsokokin baya suka zama fitattu kuma daidai gwargwado. Wannan bambancin ne na layin da aka lanƙwasa wanda ya haifar da silhouette mai siffa ta V wacce yawancin ɗaliban motsa jiki ke bi.
Fashe-fashe lanƙwasa-kan barbell dirka
Fashewar Bend-over Barbell Row - vector na motsi kusan daidai yake da jere na barbell na yau da kullun, amma bayan kowane wakilai dole ne mu mayar da sandar a ƙasa kuma mu dakata na sakan ɗaya zuwa biyu. Kuna iya aiki tare da kowane riko da ya dace muku. Wannan aikin yana da kyau don haɓaka ƙarfin ƙarfin dukkan tsokoki a cikin jikinku kuma yana ƙaruwa ƙarfin ku. Ya kamata a yi shi da matsakaiciyar nauyi, ba tare da amfani da bel na motsa jiki da madafan kafaɗa ba.
Jirgin Smith
Jirgin Smith mai lankwasawa yana ba ka damar mai da hankali kan ƙwanƙwasa ƙwanƙwan baya. Saboda ɗan gajeren hutu da "matsewa" na tsokoki masu aiki a cikin matsayi na sama, da gani bayan baya ya zama mai ƙararrawa da aiki.
Barbell Lows suna kwance a kan benci
Jeren barbell akan benci ya kasance motsa jiki mafi ware don tsokoki na baya, wakiltar wani nau'in layi na T-bar tare da girmamawa akan ciki. Za a iya yin shi a kan kwance ko kwance. A cikin wannan motsa jiki, babu wani abu mai nauyi a kan kashin baya, saboda haka 'yan wasa ne ke da ikon yin hakan wanda ke da kishiyar likita don yin barbell ko dumbbell a jere.
Jere zuwa kirji
Jeren barbell cikin karkata zuwa kirji ya raba mafi yawan kayan da ke kan duniyoyin baya na tsokoki da baya na trapezium, yayin da latissimus dorsi ke aiki a matsayin wani irin mataimaki a motsi. An ba da shawarar yin wannan aikin tare da nauyin aiki mai sauƙi kuma yi ƙoƙari mu mai da hankali sosai gwargwadon iko akan ƙuntata tsokokin da muke buƙata. Ka tuna cewa tsakiyar da baya delts suna son iyakar iyakar keɓewa, ƙananan nauyi da manyan reps.
Fasahar motsa jiki
100% na ci gaban ku a wasanni ya dogara da yadda kuka bi madaidaiciyar dabara don yin wannan aikin. Gaskiyar ita ce, jan sandar zuwa gare ka yayin tsayawa a karkata lamari ne mai sauki, amma idan da gaske kana son gina mai karfi da ƙarfi, mayar da hankali na musamman ga yadda ake yin ƙararrawar ƙwanƙwasa da yadda ake yin wannan motsa jiki tare da yawan aiki.
Bari muyi tafiya ta hanyar dabarar jere mai lankwasa-mataki mataki zuwa mataki.
Matsayi na farko
Cire sandar daga sandunan ko ɗaga shi daga bene. An bada shawarar yin amfani da madaurin wuyan hannu. Wannan zai taimaka muku sanya ɗan damuwa a kan tsokoki na hannu kuma ku fi mai da hankali kan kwangilar latsarku. Ickauki riko dangane da burin ku. Madaidaiciyar riko kafada-nesa ko dan fadi fadi yana ɗaukar duka yankin lats, yayin da ƙuntataccen riko fiye da faɗin kafada yana aiki ƙasan lats ɗin cikin keɓancewa. Yakamata a yi amfani da bel na 'yan wasa a kan tsaran aiki kawai.
Zabar kusurwar gangar jikin
Tsayar da bayanka madaidaiciya, jingina kaɗan kaɗan don shiga masu ba da layin baya. Zaman lafiyar matsayin ku ya dogara da sautin masu yin aiki da kashin baya. Jingina gaba zuwa kusurwar da ake so. Mafi kusantar kusurwar son zuciya, mafi girman zangon motsi, amma mafi wahalarwa shine bin madaidaicin matsayin jiki. Ma'anar zinariya kusan digiri 45 ne. Don haka za ku yi aiki cikin ƙarfin isa don fitar da tsokoki na baya, kuma zai zama mafi sauƙi don kiyaye daidaito.
Dagawa sandar
Fara ɗaga barbell. Ya kamata a gudanar da shi kaɗan a cikin baka: a ƙasan ƙasa, sandar tana rataye kusan ƙasan kirji, a saman aya muna ƙoƙarin danna shi zuwa ƙananan ciki. Matsayi mai kyau na motsi ya kamata tare da numfashi. Yi motsi lafiya. Ana buƙatar cikakken hankali na hankali akan miƙawa da kwangilar tsokoki masu aiki. Yi ƙoƙari kuyi aiki ta hanyar haɗa wuyan kafaɗunku wuri ɗaya maimakon lanƙwasa gwiwar hannu biyu. Idan ba za ku iya sarrafa motsi ba ko jin cewa yawancin ayyukan ana yin su ne ta hanyar biceps, ku rage nauyin aiki da aiki, dakatar da su a daidai lokacin tashin hankali. A yayin ɗaga sandar, ƙaramar yaudara abar karɓa ce, amma da sharadin za ku sa duwawunku madaidaiciya madaidaiciya kuma ku ɗan canza kusurwar jiki.
Ragewan albarku
Bayan ɗan gajeren jinkiri a saman, ƙananan barbell zuwa matsayinsa na asali. Lokacin raguwa, tuna da shaƙar numfashi da ƙoƙarin ƙaddamar da tsokoki. Wani mahimmin mahimmanci: lokacin da ka rage barbell din, yankin thoracic na kashin bayan ka bai kamata ya tanƙwara a ƙarƙashin nauyin sa ba - wannan yana cike da rauni, kuma babu bel na wasan motsa jiki da zai taimaka maka kiyaye jikinka ba motsi. Don kauce wa wannan, yi aiki tare da ƙarin matsakaicin nauyi kuma bugu da strengthenari yana ƙarfafa masu ba da layin baya tare da hauhawar jini na yau da kullun da matattu.
Don kara jujjuyawar jini a cikin lats na baya da samun karin famfo, yi kokarin aiki a cikin wani tsayayyen tsayayyen yanayi: kar a sauke igiyar ba gaba daya ba, ta haka ne za a ci gaba da samun tashin hankali a cikin tsokoki.
Duk waɗannan ƙa'idodin fasaha suna amfani da kowane ɗayan bambance-bambancen da aka lissafa a sama don wannan aikin. Vewararrun kayan aiki ne kawai da waɗanda ƙungiyoyin tsoka suka sami ƙarin canjin damuwa.
Amfani masu Amfani
Lissafin da ke ƙasa ya ƙunshi shawarwari masu amfani da yawa, godiya ga abin da za ku iya koya mafi kyau don jin tsokokin ku, ku yi aiki tare da babban nauyin aiki kuma ku kare kanku daga raunin da kuka samu ta hanyar yin ƙwanƙwasa ƙwanƙwasa cikin karkata.
- Sarrafa matsayin gwiwar hannu yayin ɗaga sandar. A daidai lokacin ɗaukar kaya, ya kamata su kasance sama da matakin ɗakunan kaya. Wannan zai ba latissimus dorsi matsakaicin motsa jiki don ci gaba.
- Kula da lumbar lumbar lordosis a cikin duk hanyar. Tryoƙarin toshe ƙididdigar masu haɓaka na kashin baya - a cikin jan sandar zuwa bel, suna aiki a matsayin nau'in "airbag" wanda ke kare ku daga raunin da ba a so.
- Koyaushe rike gwiwoyinku dan kadan yayin yin layuka masu lankwasa. Wannan zai sauƙaƙa damuwa a kan ɗamararku da ƙashin bayanku.
- Kada ku canza matsayin wuyan ku kuma kalli shugabanci yayin kusanci. Idan ka fara duba ba a gabanka ba, amma a ƙafafunka, layin lumbar zai zagaye kai tsaye.
- Kada ku karkatar da wuyan hannu lokacin ɗaga barbell. Wannan yana rage kewayon motsi kuma yana sauya rabon zaki daga kayan a tsokoki na gaban hannayen.
- Don sauya kaya a sassa daban-daban na tsokoki na baya, canza kusurwar gangar jikin da faɗin ƙwanƙwasa sandar.
Entunƙwasa kan sandar barbell: menene za'a maye gurbin?
Wasu 'yan wasa ba su da ikon yin katangar katako a gangare saboda wani ko wani dalili na ilimin lissafi. Koyaya, wannan kwata-kwata baya kawo ƙarshen maƙasudinsu na haɓaka ƙarar muryoyin baya, tunda akwai sauran aikace-aikace da yawa tare da makamantansu.
Yi nazarin darussan da ke ƙasa. Gwada kaɗan daga cikinsu akan aikin motsa jiki na gaba don ganin waɗanne kuka fi jin daɗi game da ɗaukar nauyin tsokoki masu aiki. Duk waɗannan darussan layuka ne na kwance. Ana yin su a cikin sikeli ko maƙera, kuma a cikinsu ya isa kawai a ji ƙuntatawar tsokokin latissimus dorsi.
T-bar jere tare da goyon baya na ciki
Layin T-bar tare da girmamawa akan ciki kusan motsa jiki iri ɗaya ne kamar yadda ake kashewa. Yi a kan na'urar kwaikwayo na musamman. Dan wasan yana kwance tare da cikinsa a saman da ya karkata a kusurwar digiri 30-45, ya kamo na’urar na’urar kuma ya yi wani motsi na jan hankali zuwa sama, yana jagorantar kafadun kafada da juna kuma yana kokarin daga gwiwar hannu sama da matakin jiki. Ana iya yin shi tare da madaidaita da kunkuntar riko. Yawanci, injunan jere na T-bar suna da ƙirar lever kuma suna yin aikin nauyi kyauta, wanda ke sa motsi ya zama mafi inganci. Mene ne mafi kyawun zaɓi ga ɗan wasan da ba shi da rauni da matsaloli tare da kashin baya - layin T-bar ko jere jere a lankwashe? Yana da ma'ana a yi duka waɗannan darussan. Suna dacewa da juna sosai kuma suna ɗaukar nauyi da rikitarwa akan ɗayan tsoffin tsokoki.
Takamaiman layi a cikin mai koyar da liba
Jeren layi a cikin mai koyar da lever motsa jiki ne mai wahalar gaske don aiki mafi girman tsokoki na baya. Zaka iya aiki da hannu ɗaya ko hannu biyu a lokaci guda ta amfani da maɓuɓɓuka daban-daban. Matsalar kawai ita ce ba kowane dakin motsa jiki yake da ingantaccen tsari ba, mafi yawansu ba su dace da yin aiki ta baya ba - an ɗora ƙarin deltas, biceps ko trapezius.
Unƙwasa a kwance a kan ƙananan toshe
LRR wani motsa jiki ne wanda aka keɓe don niyya sassa daban-daban na tsokoki a cikin babba ta baya. Babban fa'idarsa ya ta'allaka ne da cewa saboda na'urar toshe na'urar kwaikwayo, kayan ba sa barin tsokoki gabaɗaya, kuma suna cikin damuwa ko da a miƙaƙƙiyar miƙawa ne. A cikin wannan darasin, zaku iya aiki ta amfani da dama - daga kunkuntar layi daya zuwa madaidaiciya madaidaiciya. Ta wurin sauyawar abin sarrafawa, zaka iya yin aikin latissimus dorsi dinka gaba daya ba tare da yin aiki mai yawa ba. Yana da kyau kayi aiki a cikin mafi tsayayyar dabara, ba tare da taimakawa kanka da jiki ba.
Jere
Rowing ya fi aiki fiye da duk darussan da ke sama, amma kuma ya dace sosai da manufarmu. Gaskiyar ita ce yayin aiki a kan injin tuƙin jirgin ruwa, muna yin motsi kwatankwacin cirewa daga kwance daga ƙananan toshewa tare da kunkuntar riko daidai. Ka yi ƙoƙari ka mai da hankali kan latissimus dorsi yayin da kake jan abin zuwa gare ka, kuma za ka tsinka tsokoki da jini daidai, haɓaka jimiri da daidaitawa a kan hanya.
Naruntataccen riko jan-ups
Auka tare da kunkuntar riko daidai wa daida watakila layi ne kawai a tsaye wanda ke aiki fiye da kauri fiye da faɗin baya. Ya fi dacewa a yi shi tare da taimakon kunkuntar makama daga mai koyarwar toshewa, rataye shi a kan giciye. Wannan aikin yakamata ayi shi a cikin mafi girman iyawa. Yi ƙoƙarin isa ga makunnin tare da ƙasan kirjinka - za a rarrabe kayan a ƙasan lats. Zai yiwu a yi wani motsi makamancin haka a saman toshe ta amfani da kunkuntar makama, amma a zahiri zai zama da wahala sosai.
Pullover daga saman toshe
Pullover daga babba na sama haɗin motsa jiki ne wanda ya haɗu da abubuwan ɗora kaya don faɗi da kaurin baya. Yana haɓaka kaurin baya sosai, tunda a cikin rabin sama na faɗin gaba ɗaya muna shimfiɗa ƙwayoyin latissimus dorsi, kuma a cikin ƙananan rabin muna kwangila kuma "tura" su gwargwadon iko. Wannan salon aikin yana ƙaruwa sosai da jini zuwa ga tsoka, wanda ke da tasiri mai fa'ida game da ƙarfi da ƙarfi. An ba da shawarar za a yi tare da igiya ta igiya.
Trainingungiyoyin horarwa na Crossfit
Wanda aka lissafa a kasa wasu gine-gine ne masu aiki, ta hanyar yin hakan zaka bayar da hadaddun kaya a jikin tsokar jikinka.Yi hankali: ba a nufin irin wannan nauyin don 'yan wasan farawa, tun da tsokoki masu daidaitawa suna aiki da yawa, masu farawa kawai suna fuskantar haɗari. Masu farawa ya kamata su bambanta kayan gwargwadon yanayin ƙoshin lafiyarsu, ya fi kyau a fara azuzuwan CrossFit tare da ɗakunan wuta.
