Kyakkyawan kirji mai famfo wani muhimmin abu ne a cikin siffofin kowane ɗan wasa, mace ko namiji. Akwai hanyoyi da yawa masu tasiri don ƙaddamar da wannan ƙungiyar tsoka. Dumbbell bench press yana kwance a benci ɗayan ɗayan wadatattun hanyoyin ne. A cikin labarin, zamu gaya muku dalla-dalla yadda ake yin benci na dumbbells a kwance, kuyi la'akari da bambancin bambance-bambancen motsa jiki (bencin benci na dumbbells wanda yake kwance a kwance a kwance a kusurwa na 30-45 C), kuma ya ba da shawarar shirye-shiryen fuskantarwa da kuma hadaddun don amfani da wannan aikin.
Amfanin motsa jiki
Dumbbell bench press na ɗaya daga cikin abubuwan motsa jiki a cikin CrossFit. Bari muyi la'akari da wanne tsokoki ke aiki lokacin da benchi ke danna dumbbells kuma menene fa'idar hakan. Mafi girman aikin shine shine godiya gare shi zaka iya ɗaukar manyan tsokoki na pectoral yadda ya kamata. Triceps da damin gaba na deltas suma suna shiga cikin aikin sosai. Biceps, da latissimus dorsi, suna aiki a matsayin masu tabbatarwa yayin aikin.
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Yayin motsi, ɗan wasan yana yin jigilar kayan wasanni zuwa sama. Fa'idodi na dumbbell bench press ga ɗan wasa shine cewa wannan aikin yana ba shi damar yin aiki a ɓangaren kirji na jiki da kyau, tare da ƙara ƙarfi a sauran motsa jiki. Wannan aikin ya dace da masu farawa kuma zai zama kyakkyawan tushe don bugun kirjin ku. Yin aiki a ƙarƙashin kulawar mai horarwa, ɗan wasa mai farawa zai iya ɗaukar matakan farko zuwa kyakkyawan tsari. Wannan aikin yana da tasiri sosai don fara ranar horo.
Masu sana'a suna buƙatar yin dumbbell bench don ƙara ƙarfi a cikin aikin motsa jiki na yau da kullun. Hakanan, gogaggun 'yan wasa suna buƙatar canza shirin horo koyaushe. Wannan aikin zai taimaka wajen fadada aikin fitar da tsokar da kake yi. Kuna iya yin aiki a cikin dakin motsa jiki ta amfani da hanyar superset. Haɗa latsa benci tare da kiɗan dumbbell da ƙwanƙwasa turawa. Yi nau'ikan motsa jiki daban-daban ba tare da hutawa ba.
Dumbbell latsa kwance a benci mai kwance shima ya dace da mata. Ya kamata 'yan mata suyi aiki da nauyi mai sauƙi don kansu. Kafin aiki tare da baƙin ƙarfe, zaku iya gina ƙarfin asali tare da turawa na yau da kullun.
Dumbbell benci latsa dabara
Yawancin 'yan wasan da suka fara zuwa motsa jiki a karon farko suna yin kuskure da yawa. A yayin da kai cikakken mai farawa ne a duniyar ɗaga nauyi, ka tabbata ka yi amfani da sabis na gogaggen malami, saboda dabarar yin dumbbell bench press ba sauki kamar yadda ake gani daga waje. Mai ba da horo zai taimake ka ka zana shirin horo, kazalika zai ba ka shawara kan al'amuran abinci mai gina jiki. Tuni a wasan motsa jiki na farko, zaku iya koyo game da matsalolin fasaha na latsa benci da ƙa'idodin aiwatar da aikin.
Don masu farawa, ana ba da shawarar cewa karo na farko zuwa gidan motsa jiki a cikin biyu tare da aboki. Danna dumbbells kwance yana buƙatar fasaha ta musamman daga ɗan wasa. Amma idan baku da damar motsa jiki tare da abokin tarayya, to ku tuna da algorithm na musamman don yin motsi.
Kafin fara aikin, dole ne ka zaɓi dumbbells na nauyin da ya dace. Yi aiki mai sauƙi a farkon. A karo na farko dan wasa yana bukatar yin aiki don inganta fasahar sa. Bayan zaku iya yin dukkan abubuwan daidai, ɗauki kayan wasanni masu nauyi.
Dabarar yin dumbbell bench latsa kamar haka:
- Iftaga dumbbells daga ƙasa kuma zuwa kwatangwalo. Tare da motsi mai ban tsoro, yakamata ku kwanta akan benci ku ɗauki matsayin farawa.
- Yi wa kanka dadi. Lanƙwasa baya kaɗan a ƙananan baya. Kan shugaban da kafadun yakamata a matse su sosai akan farfajiyar. Duba sama. Yana da mahimmanci kuma cewa ƙafafunku suna tsaye a ƙasa tare da cikakken ƙafa. Yada su kadan fiye da fadin kafadunku.
- Tabbatar da aikin a hannunka sosai. Gwiwar hannu ya kamata ya zama madaidaiciya ko lanƙwasa kaɗan.
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- Fara fara aiki tare da rage dumbbells yayin shaƙar iska, kuma matse su yayin fitar da iska.
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- Yayin da kake motsawa, ka gyara matsayin wuyan hannunka.
- Yakamata a buga latsa Dumbbell a kwance akan benci a kwance daidai gwargwado kamar yadda ake yin aikin barbell na al'ada.
- Bayan kun gama motsa jiki, a hankali sanya dumbbells a kasa. A yayin da kuka yi aiki tare a cikin dakin motsa jiki tare da aboki, zai iya karɓar kayan wasanni daga hannuwanku.
Nau'in motsa jiki
Don inganta ingantattun sassa daban-daban na tsokoki, ƙwararrun masu ginin jiki suna amfani da bambancin bambancin wannan motsa jiki. Kuna iya yin dumbbell benci latsawa a wurare daban-daban kuma ta hanyoyi daban-daban:
Karkata Dumbbell Latsa
Wannan aikin yana da kyau don yin famfo kirjin ka na sama. Kafin gabatowa, ya kamata ka zaɓi benci da za a iya karkata shi. Bambancin saiti mafi yawan gaske shine 30-digiri (digiri-45) dumbbell bench press.
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Irin wannan motsa jiki shine mafi dacewa ga 'yan wasan waɗanda suka riga sun sami ƙwarewar horo. Hakanan 'yan wasan deltas da triceps suma suna karɓar ƙarin lodi. Yakamata a yi latsa dumbbell mai karkatarwa daidai da ka'idojin fasaha kamar motsa jiki na yau da kullun.
Ana kuma ba da damar buga dumbbell benci a kwance a kan benci mai karko don waɗancan 'yan wasan da ke buƙatar horo a cikin kirji na sama. A yayin da yayin motsa jiki kuke jin zafi a kafaɗarku, kuna buƙatar kunna dumbbells ɗin kaɗan. Wannan zai rage damuwa a kan kafadunku.
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Dumbbell Latsa a benci tare da nuna banbanci
Matsayi mara kyau na dumbbell benci ya dace da 'yan wasan da ke son bugun kirjinsu na baya kuma su maido da kungiyar tsoka. A yayin atisayen, dan wasan yana amfani da kayan kwalliya da tsaunuka. Domin kammala saiti, kuna buƙatar zaɓar madaidaiciyar benci. Yakamata kusurwa mara kyau ya kasance tsakanin digiri 30 da 45.
Akwai nuances da yawa na latsa bencin dumbbell akan benci tare da nuna bambanci mara kyau:
- Ya dace kawai ga 'yan wasan da suka daɗe suna ziyartar dakin motsa jiki.
- Rashin hankali ya zama ruwan dare a cikin 'yan wasa. Kar a zauna a juye na dogon lokaci. Kula da yanayin ka.
- Yana da matukar mahimmanci a yi numfashi daidai, yi shi a sannu a hankali.
- Ana iya yin aikin a kan benci na musamman don latsawa.
- Madadin dumbbells na iya zama ƙararrawa ko sarƙoƙi.
- Bayan ƙarshen saitin, tashi a hankali. Kuna iya buƙatar hanyar tsaro.
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Madadin dumbbell benci latsa
Za'a iya yin aikin yayin kan benci tare da kowane karkata. Ta wannan hanyar, zaku iya yin aiki mafi kyau kowane hannu bi da bi. Za a mai da hankali kan aikin yankin hagu da dama na thoracic. Mahimmancin motsa jiki shine ɗaga hannunka sama ba lokaci guda ba, amma bi da bi.
Kuskuren da 'yan wasa ke yi
Gidan buga wasan dumbbell benci motsa jiki ne na asali don duka athletesan wasa da masu fasaha. Yawancin 'yan wasa da suka kasance a cikin dakin motsa jiki na dogon lokaci suna ci gaba da yin kuskure da yawa yayin saiti masu nauyi. Fasahar dumbbell mara kyau ba kawai zai iya shafar ci gaban tsoka kawai ba, har ma ya haifar da rauni.
Don yin tsarin horon ku mai inganci da aminci da yuwuwa da guje wa kuskure, yi amfani da dokoki masu zuwa:
Waɗannan ƙa'idodin za su taimaka wa kowane mai ginin jiki don samun sakamako a cikin ɗan gajeren lokaci, da kuma kare kansu daga rauni.
Kamar yadda kuka sani, ana iya yin dumbbell bench latsa ta hanyoyi da yawa. Don kara ingancin aikin, yi atisayen a kan benci wanda bashi da fadi sosai, amma bai cika matsi ba (Jikin ka ya kasance a cikin kwanciyar hankali). Ya kamata ku shimfiɗa kirjin ku sosai a cikin ƙananan motsi.
Idan an haɗa ka da aboki, roƙe shi ya ba da dumbbells ɗin ka a kirjin ka nan da nan. Ajiye wa juna baya yayin aiki tare da manyan ma'auni. Ta hanyar zuwa gidan motsa jiki tare da wanda kuka sani, zaku iya ƙara sakamakon ku. Abokin ka zai motsa ka kuma zaka yi kokarin nuna kyakkyawan sakamako.
Akwai bawo wanda za'a iya tarwatsa shi. Idan kun yi horo tare da irin waɗannan dumbbells, to kuna buƙatar gwada su don ƙarfi. Kare kanka daga Rauni Kada kaji tsoron gwaji. Canza kusurwoyin benci, yawan ƙarfin motsi na kayan wasanni. Ya kamata ku ji daɗi mai kyau don ƙungiyar tsoka da ake nufi. Matsi dumbbells daidai tare da taimakon ƙoƙarin yankin kirji, kuma ba biceps da dukan jiki ba.
Shirye-shiryen horo
'Yan wasa suna yin dumbbell bench press yayin horas da tsokoki. Don yin aiki da yankin kirji da kyau, shirin dumbbell benci mai latsawa ya dace. Wannan yana nufin cewa a cikin ziyarar motsa jiki sau ɗaya, ɗan wasa dole ne ya yi ƙungiyoyin tsoka biyu.
Mafi yawan shirye-shirye:
| Kirji + triceps | |
| Hanyar da ta fi dacewa don yin famfo wata ƙungiyar tsoka. Yayin atisayen kirji, triceps suma suna da hannu cikin aikin. Fara da loda babban rukuni na tsoka. A yayin da kuka fara gudanar da atisaye da nufin motsa hannuwanku, to latsa benci ba zai yi muku tasiri sosai ba. | |
| Motsa jiki | Ya kafa x reps |
| Karkata Barbell Latsa | 4x12,10,8,6 |
| Dumbbell benci latsa | 3x12,10,8 |
| Dips a kan sandunan da ba daidai ba | 3x12 |
| Bayanin hannu a cikin ƙetare | 3x15 |
| Faransa benci latsa | 4x15,12,10,8 |
| Ensionara kan babban toshe tare da igiya | 3x12 |
| Kirji + biceps | |
| Yayin aikin atisaye, dan wasan na iya hada kayan akan babbar kungiyar tsoka ta turawa da karama da kuma jan daya. | |
| Motsa jiki | Ya kafa x reps |
| Bench latsa | 4x12,10,8,6 |
| Karkata dumbbell latsa | 3x12,10,8 |
| Latsa a Hummer a saman kirji | 3x12 |
| Kwanciya dumbbells kwance | 3x12 |
| Aga sandar don biceps yayin tsaye | 4x15,12,10,8 |
| Atingarin ɗaga dumbbells yayin zaune a kan benci mara kyau | 3x10 |
| Kirji + ya dawo | |
| Masu adawa da tsoka suna cikin aikin. Wannan yana nufin cewa kirji yana da alhakin nau'ikan matsin lamba, kuma baya yana da alhakin cirewa. A darasi daya, zaku iya aiki da kyau a manyan sassan jiki lokaci guda. | |
| Motsa jiki | Ya kafa x reps |
| Bench latsa kan karkataccen benci a Smith | 4x10 |
| Janyowa | 4x12 |
| Dumbbell benci latsa | 3x12,10,8 |
| Ja sandar zuwa bel | 3x12,10,8 |
| Dips a kan sandunan da ba daidai ba | 3x12 |
| Ideaƙƙarwar riƙe babban abin toshewa zuwa kirji | 3x10 |
| Dumbbell ya saita akan benci mai lankwasa | 3x12 |
| Takamaiman kwance na toshewa zuwa bel | 3x10 |
Wannan yana ba ku ƙarin lokaci don sake gina ƙwayoyin ku. Wannan shirin na dumbbell bench press zai taimaka duka masu farawa da kwararru. Lokacin yin dumbbell latsa kwance a kan benci mai karko ko benci a kwance, dole ne ku fahimci menene mahimmancin zaman ku. Kuna iya horarwa don taro, ƙarfi da sauƙi. Don haɓaka ƙwayar tsoka na jiki, yi aiki tare da manyan nauyi. Auke aikin sama sau 8-10. A lokaci guda, cika cike da tsokoki. Idan ka ɗauki dumbbells na matsakaicin nauyi a gare ku, to, za ku yi aiki don ƙarfi. Ya isa ga ɗan wasa ya yi aikin buga benci don kawai maimaitawa.
Hakanan zaka iya aiki da taimakon kirji. Irin wannan motsa jiki ya dace musamman ga 'yan wasan da suke son bushewa. Yi matsin dumbbell zuwa sama tare da nauyi mai sauƙi. Yi kimanin sau goma sha biyar. Yawan hanyoyin kusan iri ɗaya ne ga kowane nau'in horo. Zai ishe ka kayi 4 set. Sauran da ke tsakanin su kada su yi tsayi da yawa, kiyaye tsokokin ku a cikin yanayi mai kyau.
Shin motsa jiki za a iya yi a gida?
Kuna iya kuma ya kamata ku shiga don wasanni a kowane yanayi. Don latsa kayan wasanni sama, kuna buƙatar dumbbells biyu, da kuma benci na musamman. Zaka iya maye gurbin shi da kilishi na yau da kullun. Amma akwai matsala a cikin cewa yawan motsin dan wasan ba zai cika ba.
Zai fi kyau a sayi manyan dumbbells daga shagon da zaku iya kwance. Sabili da haka, ɗan wasan zai iya canzawa nauyin da ke kan ƙwayar tsoka.
Idan baku sami damar sayan kayan wasanni ba, da farko zaku iya maye gurbinsu da hanyoyin da basu dace ba. Amma ba da daɗewa ba har yanzu kuna buƙatar siyan membobin gidan motsa jiki. Don haɓaka ƙwayar tsoka a cikin ƙwarewa, nauyin dole ne ci gaba koyaushe. Idan kawai kuna so ku ci gaba da kasancewa cikin sifa, kuma ku ɗan inganta sauƙin kirjin, to kwancen dumbbell yana kwance a gida zai ishe ku.
Bambanci tsakanin dumbbell da barbell presses
Dumbbell bench latsa wani motsa jiki ne na asali cikin ginin jiki da haɓaka ƙarfi. Yana da ɓangare na ƙarfin triathlon. Don kara girman aiki a cikin atisayen barbell (kamar gungu gungu), lifter yana yin dumbbell na sama zuwa sama. Akwai bambance-bambance da yawa wajen sarrafa waɗannan kayan wasannin. Hakanan zaka iya haskaka yawancin fa'idodi na horo tare da dumbbells:
- Tsaro. Babu aminci ga motsa jiki tare da barbell a cikin dakin motsa jiki mara komai. Projectaukar nauyi mai nauyi na iya murkushe ɗan wasa. Idan kuna motsa jiki ba tare da abokin tarayya ko mai ba da horo ba, kuma ba ku da kwarin gwiwa kan iyawarku, to ku yi amfani da dumbbells. Za'a iya saukar da su cikin sauƙi ba tare da rauni ba.
- Yanayin motsi. Lokacin aiki tare da barbell, mai takaitawa yana iyakance ga bayyananniyar yanayin motsi. Wuya tana haɗa hannu biyu. Don haka, ɗan wasan ba zai iya ƙara yawan saitin ba. Lokacin aiki tare da barbell, jijiyoyin pectoral ba za su karɓi nauyin da ya dace ba. Ta hanyar yin atisaye tare da dumbbells, zaku haɓaka motsi na haɗin gwiwa. Wadannan motsi ana daukar su mafi dabi'a ga jikin mai ginin.
- Yiwuwar inganta daidaituwa na motsi. Tun da ɗan wasan zai buƙaci yin atisaye tare da kayan wasanni biyu a lokaci ɗaya, zai iya yin sauri da kuma inganta haɗin neuromuscular a jikin mutum. Dan wasan zai inganta yanayin daidaiton motsi. Hakanan wannan ƙwarewar zata taimaka a rayuwar yau da kullun.
- 'Yanci. Ikon yin aiki hannu biyu bi da bi. Wannan fasalin dumbbell na sama yana da matukar dacewa ga 'yan wasa bayan rauni. Stressarin damuwa a kan yankin da aka nufa zai taimaka wajen daidaita rashin daidaituwa a cikin ci gaban yankuna daban-daban na thoracic. A yayin buga barbell, hannu mai karfi ne kawai zai yi babban aikin. Ta amfani da dumbbells, mai ginin jikin mutum ya kangare gefen dama da hagu na jiki daidai. Don haka, yana yiwuwa a hanzarta kawar da rashin daidaituwa a cikin alamun masu ƙarfi, da kuma daidai gwargwadon adadin ɗan wasan.
- Bayani. Tare da taimakon dumbbells, mai ginin jiki zai iya yin famfo da dukkanin ƙungiyoyin tsoka a jiki. Babu matsala don aiki tare da wannan kayan aikin wasanni kuma yana da kyau sosai. Akwai adadi mai yawa na ƙungiyoyi masu ƙaura da na keɓewa ga ɗan wasan.
- Ikon amfani da aikin a yanayi daban-daban. Dumbbells ƙananan kayan wasanni ne waɗanda ke ɗaukar ƙaramin fili. Abu ne mai sauki a adana su a gida. Hakanan zaka iya ɗaukar wannan kwas ɗin tare da kai yayin dogon tafiya ta mota. Don haka, koyaushe zaku iya kula da yanayin jikinku yadda ya kamata.
Baya ga tabbatattun abubuwa, akwai abubuwa da yawa da ke haifar da yin aikin buga benci tare da dumbbells. Babban hasara shine ƙananan nauyin bawo. Don horarwa yadda yakamata, dole ne ku sami adadi mai yawa na dumbbells.Amma ana iya magance matsalar ta siyan membobin gidan motsa jiki. Koda a cikin kujera mafi sauƙi, zaka iya samun kayan wasanni waɗanda suka dace maka don motsa jiki.
Sauran hanyoyin yin nono
Akwai motsa jiki da yawa waɗanda za'a iya aiwatarwa a cikin zama ɗaya tare da matattarar benci na dumbbells:
- Turawa. Hanya mafi sauƙi don yin aiki da ƙungiyar tsoka mai mahimmanci ana ɗaukarta azaman turawa akai-akai. Ka'idar aikin tana da sauki. Kuna iya yin turawa koda lokacin aikin gida.
- Ketare hanya. Ketarewa ketarawa yana bawa dan wasa damar tsoma ciki, saman ko kasan tsokoki (dangane da matsayin makamai da jiki).
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- Isingaga hannu tare da dumbbells. Motsa jiki zai ba mai ginin damar yin tsokar da ake so tare da inganci da daidaito. Wannan ɗayan ɗawainiyar keɓewa ne mafi tasiri. An ba da shawarar kiwo a ƙarshen ranar horo.
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- Dips a kan sandunan da ba daidai ba. Baya ga tsokoki na pectoral, adadi mai yawa na ɓangarorin jiki suna cikin aikin. Tare da taimakon sanduna, zaka iya ɗaukar hannunka yadda yakamata, ɗamara a kafada, baya. Kari akan haka, zaku inganta yanayin daskararrun tsokoki na gangar jikin da kuma tsokoki na ciki na latsa.
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Dumbbell bench press zai taimaka wa dan wasan ya kara karfi a sauran motsa jiki. Wannan yana daya daga cikin shahararrun hanyoyin shan nono. Canza kusurwar benci yayin saiti don yin aiki yadda yakamata akan sassa daban-daban na kirji.
Bugu da kari yin aikin buga dumbbell na yau da kullun, dole ne ku inganta jiki gaba ɗaya. Horar da dukkan kungiyoyin tsoka a dakin motsa jiki. Cin abinci mai kyau shima yana da mahimmanci. Shine daidai kuma daidaitaccen abinci wanda zai taimaka wa ɗan wasa samun adadin nauyin tsoka, tare da rasa waɗancan ƙarin fam.
