Turawa na tsaye

Ayyukan motsa jiki

12K 2 02.02.2017 (bita ta ƙarshe: 21.04.2019)

Na dogon lokaci, mai nuna ƙarfi na ƙarfin jiki shine ikon ɗaga nauyin jikin mutum sama da kai. Koyaya, yaya game da yin turawar hannu? Anan ba kawai ƙarfin jiki kuke buƙata ba - kuna buƙatar daidaitattun daidaituwa tsakanin juna, kyakkyawan yanayin daidaituwa, da haɓaka tsokoki masu daidaitawa. Duk waɗannan halayen suna da 'yan wasa waɗanda ke yin turawa na tsaren hannu. A yau zamuyi magana game da fa'idodi da cutarwa da motsa jiki da kuma dabarar aiwatar dashi.

Amfanin motsa jiki

Kamar yadda aka ambata a sama, aikin yana da amfani, da farko, don rikitarwa - turawa a cikin hannu yana sanya dukkan tsokoki suyi aiki, kuma ana koya muku don sarrafa matsayin jikin ku a sararin samaniya kuma kuyi amfani da tsokoki na ainihin - kawai godiya a gare su zaku iya yin wannan motsi. Ba tare da kyakkyawar haɗi tsakanin belts na babba da na ƙasan ba, ba za ku taɓa samun damar yin juyewar turawa sama ba.

Dangane da haka, tura-tsaye a hannaye zai zama da amfani ga wakilan dukkan nau'ikan wasanni, inda bayyanuwar ƙarfi ta ƙarfin "makamai" da "ƙafafu" ya zama dole: ɗaga nauyi, kokawa, wasan motsa jiki.

Waɗanne tsokoki suke aiki?

Babu shakka dukkan tsokoki na jiki suna aiki yayin yin turawa tsaye akan hannaye. Yanayin ne kawai ya banbanta: aiki mai ƙarfi yana faruwa a kafaɗa da haɗin gwiwar hannu, bi da bi, da ƙwanƙwasawa, da gaban gaba da na tsakiya na tsokoki mai ɓarna, ɓangaren ɓangaren ƙananan pectoralis babban tsoka, kuma ƙwayar trapezius tana aiki cikin ƙwazo. Sauran musculature yana da tsattsauran yanayi kuma an rage rawar da yake takawa don kiyaye daidaituwar jiki, duk da haka, mafi girman damuwa yana fuskantar ne daga masu binciken kashin baya, ƙwayoyin gluteal, tsokoki na ciki, wato, abin da ake kira "ainihin tsokoki".

Fasahar motsa jiki

Motsa jiki na turawa a hannu yana da kalubale kuma yana bukatar dacewa daga gare ku. Sabili da haka, idan kun yi ƙoƙarin yin wannan motsi kuma ba ku ma iya shiga cikin matattarar hannu ba, bari mu ƙware da sauƙi na horo wanda ya dace don kawo kanmu cikin yanayin da ya dace.

Kafin fara aikin

• Turawa daga ƙasa don ƙidaya 3, tare da jinkiri a ƙaramin matsayi: daga wurin farawa a wurin kwance, saboda lanƙwasa hannaye a haɗin gwiwar gwiwar hannu, mun sauka: kirji bai isa ƙasa a zahiri 'yan milimita ba. Gwiwar hannu suna tare da jiki, don haka, nauyin ya faɗi a kan ƙwanƙwasa da gaban dutsen - manyan ƙungiyoyin tsoka a gare mu. A cikin ƙananan matsayi, muna yin ɗan jinkiri na dakika 2-3, mun tashi ƙidaya uku, ma'ana, a hankali. Muna farawa tare da reps 10 a cikin saiti uku. Aikin shine isa 20 ko sama da reps ba tare da jin ƙarfin ƙwayar tsoka ba.
  
• Turawa a sararin samaniya. Matsayi farawa: a cikin tafin dabino, ƙafafu sun durƙusa a gwiwa da haɗin gwiwa, gwiwoyi suna taɓa kirji. Hannu ya shafi cinyoyi. Muna lanƙwasa haɗin gwiwar hannu, ajiye jiki a cikin kwance. Muna farawa tare da sau 10 (ko duk abin da zaka iya). Matsala - 20 ko mafi maimaita maimaitawa.
  
• Isingaga ƙwanso daga sararin sama. Matsayin farawa kamar yadda aka bayyana a sama. A lokaci guda, hannayen suna dan lankwasawa a gwiwar hannu. Aikinmu shine kawo jiki daga kwance zuwa ga tsaye kamar yadda zaka iya. Aikin shine kawo jikin da ƙafafun kafafu zuwa ga tsaye gaba ɗaya.
  

Lokacin da kuka yi nasara, fara daidaita ƙafafunku a hankali, da farko ku watsa su zuwa tarnaƙi, sa'annan ku yi ƙoƙari ku riƙe jikinku "a cikin kirtani".

Kusa da bango

• Turawa na tsaye a bango. Motsi wanda kai tsaye ke shirin yin turawa daga ƙasa juye juye. Matsayin farawa: tsayawa akan hannaye 20-50 cm daga bango. Jiki a shimfide, an “tara duga-dugai” a bango. Bari muyi ajiyar nan take: zaka iya jujjuya bango da dugadugan ka, zaka iya lilo da yatsun ka, zaka iya lilo da dukkan ƙafarka. Kusa kusa da "safa" - zaɓi mafi nauyi! Fara tare da mafi sauki! Hannaye sun fi fadi kafada kadan. Zamar da sashin talla na kafa tare da bango, mun rage kanmu don lilo da bene tare da kai, ta hanyar lankwasa hannuwan a gwiwar hannu. Bayan haka, muna kwantar da hannayenmu a ƙasa, zamu dawo da jikinsa zuwa ga asalinsa saboda ƙoƙari na haɗuwa da ƙarfi daga ɓangarorin uku da tsokoki. Makasudin shine a yi sau 10 aƙalla saiti ɗaya.

  

  © satyrenko - stock.adobe.com

• Motsa jiki na ƙarshe shine ƙoƙari don shigar da hannun hannu. Zai fi kyau ayi wannan daga matsayin riƙe "sararin sama". Yana da mahimmanci mahimmanci kawo ƙarshen wannan hadadden tare da wannan motsi don ƙarfafa madaidaiciyar motsi na motsi a kan asalin gajiyar tsoka.
  

Tsarin tsari na wannan hadaddiyar a kalla sau uku a mako zai baku damar cikin kankanin lokaci (watanni 1-2) don shiga cikin matattarar hannu kuma ku fara turawa daga bene daga juye juye.

Motsa jiki da kansa

Matsayi na farko: hannun hannu, dabino a kasa, fadin kafada baya, ko kuma ya fi fadi. An rarraba nauyin jiki a ko'ina tsakanin saman tafin hannu da yatsu. Gashin baya ya lankwasa a yankin lumbar, ƙashin ƙugu yana ɗan ɗan ci gaba a gaban kai, yatsun kafa daidai suna sama da kai.

Mun sauka ...

Muna lankwasa gwiwar hannu da kafaɗun kafaɗa, yayin da kirjin ya ɗan juya zuwa wuri mafi daidaito - wannan lokacin dole ne a kama shi a fili kuma dole ne a ƙarfafa karkatarwa a cikin ƙashin baya, ta haka zai biya diyya don matsar da tsakiyar jiki.

... kuma mun hau

A lokacin da muke ɗaga jikin, muna latse da tafin hannuwanmu a cikin ƙasa, muna mayar da kirji zuwa ga asalinsa. Sake, saboda ƙaura daga ƙashin ƙugu, muna biyan diyya ga canjin matsayin cibiyar nauyi.

Wani muhimmin ma'anar fasaha game da matsayin ƙafafu: idan ƙafafu suka bazu, cibiyar nauyi ta kusa kusa da hannaye - bisa ga haka, ya zama da wahalar kiyaye daidaito. Ana ba da shawarar fara ƙwarewar turawa daga bene juye da kawai wannan zaɓin.

Xungiyoyin

Kalli bidiyon: Der Radler aus Kottorz bei Turawa. Kotórz Mały i Kotórz Wielki Gmina Turawa nad jeziorem Turawskim (Mayu 2025).