Tashin hannu yana da motsa jiki mai matukar tasiri, wanda ke nuna cewa mutumin da yake yin sa yana da alamun ƙarfi masu ban sha'awa da kuma saurin tashin hankali. Kari akan haka, jinginar da kanta abin motsa jiki ne mai kyau wanda ke horar da tsokoki na babban ɓangaren hannu a wani salon da ba na al'ada ba. Amma don samun damar yin wannan motsa jiki, kuna buƙatar kasancewa cikin ƙoshin lafiya kuma ku sami horo da ya dace. Yadda ake koyon yadda ake yin abin hannu yadda ya kamata sosai kuma ba tare da rauni ba - a yau za mu gaya muku game da wannan, haka nan kuma a zahiri nuna dabarun daidai don aiwatar da aikin.
Don haka muka yanke shawarar yin kwalliyar hannu. Me muke bukata don wannan?
- Na farko, hannaye masu ƙarfi
- Abu na biyu, tsokoki na ciki,
- Na uku, ji na daidaito.
A cikin wannan jerin! Sabili da haka, fasahohin da aka bayyana a ƙasa dole ne a ƙware a cikin ainihin tsarin da aka bayyana su.
Shirya hannu don motsa jiki
Don koyon yadda za mu tsaya a hannayenmu cikin madaidaiciyar dabara, da farko, dole ne mu sami damar yin turawa. Turawa ne zasu karfafa karfin "goyan bayan" mu a matattarar hannu: triceps, deltoid muscle, pectoral muscle. Don ƙwarewar turawa, idan baku san yadda ake yin wannan ba, kuna buƙatar yin turawa daga bene daga gwiwoyinku.
Kulawa ta musamman ga wuyan hannu
Pointarin rauni a yayin ƙoƙarin koyon yadda ake tashi a cikin abin tsaye shine hannaye da hannayen hannu - haɗin gwiwa tsakanin su yana da rauni mai sauƙi. Kafin shiga cikin sandar hannu, kana buƙatar dumi ɗumbin wuyan hannu yadda yakamata. Ana yin wannan kamar haka:
- Muna daukar dumbbells na kilogram, muna shimfida hannayenmu a gabanmu, muna bude su tare da tafin hannu a kasa. Da farko dai a hankali, to sai kuzari muke yi na fadada hannayen a hannayen mu. Gabaɗaya, muna yin aƙalla irin waɗannan motsi 30;
- Juya hannayen zuwa saman supin, yatsunsu sama. Lanƙwasa goge a hanya ɗaya;
- Motsa jiki na gaba yana jujjuya gabanta daga yanayin fitowa zuwa yanayin supination, muna yin shi ba tare da matsala ba, ba tare da motsin kwatsam ba. Akalla sau 50;
- Mun sanya dumbbells a gefe, ɗauki hannun hannu ɗaya tare da ɗayan, shafa shi da ƙarfi a cikin motsi na madauwari, na mintina 2 kowace hannu;
- Mun sanya hannayenmu a cikin kulle, muna haɗa yatsunmu, muna juya goge, minti ɗaya a cikin wata hanya kuma ɗayan.
Gwiwa-gwiwa
Muna tsaye a kwance: makamai sun fi faɗaɗa kafaɗu kaɗan, an miƙe jiki, hanci yana hutawa a ƙasa, ƙafafu ɗaya. Muna lanƙwasa gwiwoyi, barin jiki da kwatangwalo a madaidaiciya a layi ɗaya, durƙusa, lanƙwasa ƙafafu a digiri 90. Ana yin turawa ta lankwasa hannu a gwiwar hannu. Kuna buƙatar sauka kusan zuwa bene - nisan tsakanin kirji da ƙasa ya zama bai wuce santimita 2 ba. Muna kwantar da hannayenmu a kasa, muna matse tsokoki da yankuna, muna matse kanmu, muna barin guiwar hannu a saman maki dan ba a daidaita ta sosai. Wannan maimaitawa daya kenan.
© Glenda Powers - stock.adobe.com
Kalubale shine koya koya motsa gwiwa koda sau 50. Bugu da ƙari, a wannan matakin muna buƙatar wucewa ta wasu misalai:
- Jagora 20 gwiwoyin turawa. Har sai kun iya hawa daga bene daga gwiwoyinku sau 20 a cikin saiti daya, ya kamata kuyi atisaye a kowace rana, kuna yin kwaskwarima da yawa a kowane setin da za ku iya, wanda ke kawo jimlar yawan turawa a kowace rana zuwa sau 100.
- Ya juya daga turawa 20 daga gwiwoyi - mun mallaki turawa daga bene. Matsayin farawa daidai yake a nan, amma tallafi yana kan yatsun kafa.
Muna fara yin turawa daga bene kowace rana bisa ga makirci mai zuwa:
| Sati guda | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| Turawa | 2*10 | 2*15 | 2*20 | 1 * 25 + 1 * mafi girma. | 1 * 30 + 1 * mafi girma. | 1 * 35 + 1 * mafi girma. | 1 * 40 + 1 * mafi girma. |
| Gwiwa-gwiwa | 2*20 2*15 1*10 | 3*20 1*15 | 3*20 | 3*25 | 3*25 | 3*30 | 3*35 |
* max - matsakaicin adadin lokuta.
Zaka iya ci gaba da kwatankwacinsu. Aikin shine turawa daga bene daga gwiwoyi sau 50. Da zarar kayi haka, yakamata ka cire kullun turawa daga shirinka kuma ka mai da hankali kan matakan turawa na bene.
50 turawa daga ƙasa tare da jinkiri a ƙananan matsayi
Wannan shine ainihin aikin da muka sanya wa kanmu - ba wai kawai turawa daga bene sau 50 ba, har ma ku tsaya a kan kowane maimaitawa na sakan 2 a cikin matsayi na ƙasa.
Tsarin makirci don ƙwarewar wannan matakin yana kama da wannan:
| Sati guda | 1 | 2 | 3 | 4 | 5 | 6 |
| Yawan turawa | 1*20, 1*15, 1*10 | 1*20, 2*15, 1*10 | 1*20, 2*15, 2*10 | 1*20, 2*15, 2 * 10- jinkiri | 2 * 20, 1 * 15, 1 * 15- tare da jinkiri, 2 * 10- tare da jinkiri; | 2 * 20, 2 * 15- tare da jinkiri, 2 * 10- tare da jinkiri |
A ƙarshen kowane mako, kuna buƙatar shirya wa kanku gwaji: yi matsakaicin adadin turawa tare da jinkiri. Da zaran kun sami damar turewa daga bene sama da sau 20 tare da jinkiri yayin gwajin, kuna kusa da matakin yin abin hannu ba tare da matsala ba. Yanzu zaku iya fara mallakan complexarfin Pressarfin Pressarfi.
Ana shirya abs don motsa jiki
Don koyon dabarun iya amfani da hannun hannu, muna kuma buƙatar matsin lamba mai ƙarfi. Kuma ba mu da sha'awar sosai a cikin jarida mai ƙarfi kamar a cikin tsokoki mai ƙarfi - ban da na ciki, wannan ya haɗa da tsokoki na iliopsoas, masu binciken kashin baya, da tsokoki na gluteal. Haka kuma, waɗannan tsokoki suyi aiki a tsaye. Don cimma ainihin yanayin da ake buƙata, muna buƙatar motsa jiki na plank, a cikin nau'ikan nau'ikan guda uku, da haɓakar gluteal da lumbar. Zamuyi wadannan motsawar a cikin wani hadadden abu, Har wa yau, kowane mako zamu shiryawa kanmu jarabawar, burinmu na karshe shine mintuna 5 a cikin mashaya tare da madaidaiciyar makamai.
| Sati guda | 1 | 2 | 3 | 4 | 5 |
| Elbow plank | 1 * 30 sakan | 1 * 40 sakan | 1 * 60 sakan | 2 * 60 sakan | 2 * 60 sec + 1 * mafi girma |
| Plank a madaidaiciyar makamai | 1 * 30sec | 1 * 40 sakan | 1 * 60 sakan | 2 * 60 sakan | 2 * 60 sec + 1 * mafi girma |
| Giciye katako * | 1 * 20 sakan | 1 * 30 sakan | 1 * 60 sakan | 1 * 60 sec + 1 * mafi girma. | 2 * 60 sec + 1 * mafi girma |
| Hawan jini da yawa ** | 2*20 | 3*20 | 2*20+ 1 * 15 tare da ƙarin nauyi | 2*20+ 1 * 15 tare da ƙarin nauyi | 2*20+ 1 * 20 tare da ƙarin nauyi |
| Lumbar hawan jini *** | 2*20 | 3*20 | 3*20 | 2*20+ 1 * 15 tare da ƙarin nauyi | 2*20+ 1 * 20 tare da ƙarin nauyi |
Plank akan madaidaitan hannaye da gwiwar hannu:
- * Ana yin katako a cikin salon "gicciye" a kwance, amma an rarraba hannaye a rarrabe, gwiwar hannu a madaidaiciya, jiki da hannaye suna yin nau'in "gicciye" - saboda haka sunan motsa jiki.
Saba'in da hudu - stock.adobe.com
- ** Yana da kyau ayi hawan jini a cikin na'urar kwaikwayo ta musammam, kodayake, koda kuwa kuna motsa jiki a gida, ba komai. Hyperextension shine haɓakar jikin da aka yi a ƙashin ƙugu da / ko lumbar. Don aiwatar da bambance-bambancen nishadi, kana bukatar ka kwantar da matashin kai na siminti a cinyoyin ka, a matakin gwaiwa, gyara kasan baya a wani wuri mara motsi sannan ka miƙe saboda ƙarin a cikin haɗin gwiwa. Idan kayi aiki a gida kuma baka da na'urar kwaikwayo, ka kwanta a gefen gado mai matasai ko kujera, fuskantar ƙasa. Gyara ƙafafunku, tallafi - a ƙafafunku da ƙashin ƙugu.
© Makatserchyk - stock.adobe.com
- *** Jigon lumbar hyperextension shine a mike kawai ta hanyar kudin lumbar - saboda wannan kuna buƙatar haɓaka haɗin haɗin hip. Ana samun wannan ta hanyar ƙarfafa matashin siminti (ko wasu tallafi a cikin sigar "gida") a kan ƙashin ƙugu. Kuna buƙatar tayar da jiki har sai kafafu tare da jiki suna cikin jirgin sama ɗaya.
© Bojan - stock.adobe.com
Don haka, idan kun mallaki mataki na biyu na horar da hannu, la'akari da gaskiyar cewa a lokaci guda kuna aiwatar da turawa, kokarin isa ga ƙa'idar da ke sama, ya kamata ku yi turawa daga rami, katako da hauhawar jini a kowace rana, ƙoƙarin ci gaba a cikin motsa jiki daga mako zuwa mako. ... Yanzu zaku iya matsawa zuwa aiki don daidaitawa da daidaituwa.
Akwai dabarun horo na ban sha'awa masu ban sha'awa da yawa a cikin bidiyon waɗanda ba a haɗa su cikin kayanmu ba. Tabbatar karanta shi!
Babban kuskuren sunyi cikakken bayani anan:
Tsarin aiki
Don koyon yadda ake tsayawa a cikin abin tsaye, yana da mahimmanci don haɓaka daidaituwa da jin daidaito. Ayyuka masu zuwa zasu taimaka mana tare da wannan.
Gada gada
Za mu yi waɗannan darussan bayan ƙarfin motsa jiki da suka danganci matakan farko. Za mu fara da gada ta baya - muna kwance a ƙasa, ɗaga hannayenmu sama da mu, lanƙwasa a digiri 90, sa hannayenmu a ƙasa. Muna tanƙwara ƙafafunmu a gwiwoyi, sanya su a ƙasa, tare da tallafi a kan gabaɗɗen kafa. Muna hutar da diddige da tafin hannu a kasa, daidaita gwiwowi da gwiwoyi - jiki yana yin wani nau'in baka. A wannan matsayin, muna daskarewa, kiyaye tashin hankali a cikin tsokoki kamar yadda za mu iya, amma ba kasa da dakika 10 ba, Muna ƙoƙarin ci gaba, ƙara lokacin riƙewar gada zuwa minti 1.
Lad vladimirfloyd - stock.adobe.com
Takalwar kai
Takallan kwalliya ɗayan motsa jiki ne na ƙarshe wanda zai baka damar koyon yadda ake yin abin hannu. Matsayin farawa: tallafi ya faɗi a kan rawanin, gabanta da gwiwar hannu. Jikin yana tsaye daidai da bene, madaidaiciya. Legafafu suna layi tare da jiki. Wani zaɓi mafi sauƙi: ƙafafu suna lanƙwasa a gwiwa da haɗin gwiwa kuma an jingina su zuwa ciki. Idan kun fara kwarewar motsa jiki daga wannan zaɓin - yi zaɓi mafi sauƙi na minti ɗaya, to, ba tare da hutawa ba, je wurin kai tsaye tare da miƙe kafafu.
Lad vladimirfloyd - stock.adobe.com
Gabatarwar tsaye
Matsayin farawa: nauyin jiki ya sauka a kan hannaye da dabino, jiki yana a matakin digiri 45 zuwa ƙasa. Legsafafu sun lanƙwasa a gwiwoyi kuma an matse ta da kwatangwalo zuwa ciki. Shawarwarin aiwatarwa iri daya suke a darasi na baya.
A yayin da kake kula da hadaddun don ci gaban daidaito, kana iya jin cewa aikin ka ya zama da wahala da karfi - a wannan yanayin, zaka iya yin atisayen karfi a kowace rana, a sauran ranakun - motsa jiki don daidaitawa. Kuma wani abu: tare da farkon mataki na uku, yakamata ku gama kowane motsa jiki tare da ƙoƙari ku tsaya kan hannayenku: da farko a kusa da bango, jingina da shi tare da diddige, sannan - tare da ƙoƙari na biyu - tsayawa kan hannayenku ba tare da tallafi ba. Dole ne a yi haka a cikin daki inda aka tanadar tabarma a gaba, ko kuma kapet ɗin kokawa - da farko za ku faɗi sau da yawa kuma don kar ku ji rauni ya kamata ku kasance da farko.
- Kuna buƙatar yin aikin fita zuwa rack: an ɗaga hannu, ƙafa ɗaya tana gaba, na biyu yana ɗan baya a baya. Muna canja wurin nauyin jiki daga kafa na baya zuwa gaba, lanƙwasa a cikin ƙashin lumbar, tsaya a kan tafin hannunmu. Dole ne a yi amfani da wannan lokacin don sarrafa kansa!
- Bugu da ari, tare da kafa mai tallafi muna turawa daga bene, tare da kafar ballast za mu yi rabinsa, kamar dai jefa jikin kan tsakiyar nauyi. Ba a saki ƙafafu bisa haɗari ba - kuna daidaita su, kuna ƙoƙarin kama yanayin daidaitawa.
- Da zarar kun yi nasara, yi ƙoƙari ku kama wannan matsayin kowane lokaci ku tsaya a ciki na tsawon lokacin da zai yiwu.
- Kuna jin abin da ya fara aiki? Muna daidaita ƙafafunmu, ƙoƙari mu kawo su cikin layi tare da jiki, tsayawa tsaye zuwa ƙasa kuma, ba shakka, ci gaba a wannan matsayin!
Wani mahimmin mahimmanci shine juyawa tallafi: aikinku ba wai kawai don ku kwantar da hannayen ku a ƙasa ba - yana da mahimmanci a rarraba kayan a tsakanin dukkanin fuskar tafin da yatsun yatsun - saboda wannan kuna buƙatar "tono" yatsunku a cikin ƙasa - kamar dai kuna ƙoƙari ku haɗa yatsunku a cikin dunkulallen hannu, shawo kan juriya daga gefen farfajiyar bene.
Lad vladimirfloyd - stock.adobe.com
Waɗanne tsokoki suke aiki?
Da cikakkiyar magana, duk tsokoki a jiki suna aiki yayin jakar hannu. Kayan tallafi yana sauka akan jijiyoyin triceps na kafada, tsokoki masu juzu'i, trapezius, manyan tsoka na pectoralis, musamman ma a bangarenta na kwalliya Gindi, abs, masu nazarin kashin baya suna aiki tuƙuru a tsaye, suna riƙe da layin kashin baya kuma, daidai da haka, jiki, tare da ƙafafu, a layi ɗaya, wanda yake daidai da ƙasan. A lokaci guda, tsokoki ba sa aiki kawai - dukkan kungiyoyin tsoka suna da alama suna koyon hulɗa da juna, haɓaka ƙarfin juna da haɓaka haɗin kai tsakanin sassan motsin jikinku da kwakwalwa.
Shin ya kamata ku koya wa yaranku abin hannu?
Tabbas, idan kuna da yaro na makarantar firamare ko shekarun makarantar firamare, yana da ma'ana a koya masa ya tsaya akan hannayensa - wannan ƙwarewar za a ba shi mafi sauƙi saboda ƙananan tsayi da nauyi, sannan kuma zai kasance tare da shi har tsawon rayuwarsa, wanda zai ba da gudummawa ga mahimmancin rinjaye na jiki ... Yaronka sama da takwarorinsa - kuma ba wai kawai a zahiri ba, har ma da tunani - kar ka manta cewa aikin karfi na tsokoki na bel na sama na hannu yana inganta yaduwar jijiyoyin kwakwalwa, don haka ci gaban sabbin hanyoyin jijiyoyin jiki da hanyoyin intersynaptic.
