Kashewa

Mutuwar rai ɗayan ɗawainiya ce da aka fi sani a duk fannoni na wasanni. Ana amfani dashi sosai a cikin ɗagawa da motsa jiki, kuma yana da kyau motsa jiki na taimako don ƙara ƙarfi da ƙarfin ɗan wasan, don haka haɗakar mayaƙan faɗa, magoya bayan dambe da wasan tsere ba sa tsallake shi, ta haka samun ƙarfin hauka, yana ƙaruwa da ƙarfin ƙarfin motsa jiki. A yau za mu gaya muku yadda ake yin matattu daidai, har ma game da manyan nau'ikan, dabaru, ƙa'idodi da hanyoyin maye gurbin wannan aikin.

Menene mataccen rai?

Menene wannan aikin - matattu? A taƙaice, wannan ɗaga barbell (ko wasu awo) daga bene, wanda aikin tsokoki na ƙafafu da na baya suka yi. Wannan aikin yana ba da gudummawa daidai gwargwadon ƙarfin tsoka, haɓaka alamun ƙarfi, tunda a nan za mu iya aiki tare da nauyi masu nauyi, ta amfani da kusan dukkanin ƙungiyoyin tsoka a jikinmu. Deadlift yana da kyau a ɗauka a matsayin motsa jiki na yau da kullun, wanda babu wani ɗan wasa da zai iya cire shi daga shirin sa.

Masu farawa, da ƙwararrun masu ɗauke da kaya, ana ƙarfafa su sosai don fara aikin motsa jiki tare da ɗumi da kuma miƙawa. Ya kamata motsi ya zama mai ƙarfi kuma mai daidaitawa, kowane tsoka ya kamata a haɗa shi a cikin aikin daidai lokacin da ya zama dole, kuma yana da wuya cewa zai iya yiwuwa a iya aiwatar da mutuwar ta hanyar fasaha ba tare da shiri mai kyau na tsokoki da kayan aiki na haɗin gwiwa ba.

Akwai manyan nau'ikan nau'ikan mutuƙar 3: na gargajiya, sumo da Romaniya. Kowane ɗayansu yana cike da nauyin bambancin nauyi (barbell, kettlebell, dumbbells, Smith machine, grip bar, da dai sauransu) Zamuyi magana game da kowane nau'in daban.

Bambancin da ke tsakanin su ya ta'allaka ne da matsayin hannaye da ƙafafu, saboda abin da aka sanya kayan a baya ko ƙafafu. Hakanan akwai ƙarin nau'ikan nau'ikan wannan aikin waɗanda ba su da ƙarancin sha'awa a gare mu, misali:

• mutuwa a kan madaidaiciyar kafafu (Ruwan Romaniya na mutuwa);
• mutuwa a cikin na'urar Smith;
• mutuwa tare da sandar tarko;
• mutuwa tare da dumbbells.

Za mu zauna a kan kowane ɗayan waɗannan nau'ikan a cikin wannan labarin cikin cikakken bayani.

Kayan Matattu

Tattaunawa game da mataccen zai zama bai cika ba tare da ambaton bayanan yanzu a cikin wannan motsi ba. Ana iya yin raƙuman gawa ba tare da kayan aiki da kayan aiki ba. Tambayar ta taso: menene za'a iya la'akari da kayan aiki? Da yawa? Madauri? Ko ma bel? Mun raba matsayi mafi mahimmanci a kan wannan batun, wato: kayan aiki shine abin da ke ƙara sakamakon ku, don haka za a iya danganta ɗamara, manyan kaya da kunsa-gwiwa cikin aminci ga ɓangaren kayan aiki.

Tare da bel, wani ɗan labarin daban. Tabbas, bel din yan wasa yana taimakawa dan dauke dan karamin nauyi yayin aiwatar da matattun abubuwa, amma aikin sa na farko shine ya kare ka daga cutar herbil ko kuma raunin rauni na baya, saboda haka amfani da shi ya halatta kuma galibi ma yana da mahimmanci a ɗaga ikon da ba shi da kariya, kuma wannan baya saɓawa dokokin tarayyar. Babu wasu mutane na musamman kama da Konstantin Konstantinov waɗanda suke iya jan sama da kilogiram 400 ba tare da ɗamara ba, don haka ya fi kyau a kula da lafiyarku a gaba kuma kada ku manta da amfani da bel. Cross.expert - don wasanni masu aminci.

Rubuce-rubuce na Deadlift

Hanya ɗaya ko wata, cikakken rikodin halin yanzu a cikin mutuwar ya kasance na Icelander Benedict Magnusson (nau'in nauyin sama da 140 kg). 460 kg aka gabatar masa. Akwai ƙarin bayanai masu ban sha'awa guda biyu, kodayake, an yi su ta amfani da madafan ƙafa da manyan abubuwa. Koyaya, wannan baya rage mahimmancin su:

1. Briton Eddie Hall ya sami nasarar kilogiram 500 (nau'in nauyi akan kilogiram 140), kalli bidiyon bidiyo na wannan taron a ƙasa;
2. Rashanci Yuri Belkin ya ƙaddamar da kilo 450 (Hankali, nau'in nauyi har zuwa kilogiram 110).

Wanene daga cikin waɗannan ya fi mahimmanci ga ci gaban wasanni gaba ɗaya da kuma kafa misali mai kyau ga 'yan wasa masu ƙwarewa, yanke shawara da kanka. Ra'ayina shine mai zuwa: Sakamakon Belkin sarari ne kawai. Muna yi wa dan wasan fatan kafa sabon tarihin duniya da kuma raunin da ya same shi.

Iri da dabarun aiwatarwa

A gaba, zamu tsaya kan nau'ikan matattun abubuwa, waɗanda akwai abubuwa da yawa fiye da yadda ɗan wasa mara ƙwarewa zaiyi tunani. Bari mu fara, ba shakka, tare da fasalin fasali.

Kashewar gargajiya

Halin da aka saba da shi na mataccen shine watakila ya fi kowa a CrossFit, mai tsananin ƙarfi da haɓaka ƙarfi. Babu cikakken bayani game da horon wasanni wanda ya samo asali, amma mai yiwuwa yana da nauyi - sashin farko na tsabta da jerk yana wakiltar wannan motsi.

Don haka, yadda ake yin matattu daidai mataki zuwa mataki (dabarar aiwatarwa):

• Tare da saurin mutuwa, dan tseren ya dauki sandar kafada-fadi nesa ba kusa ba, kafafuwan sun dan kankance, kafafun suna layi daya da juna.
• An sandar yana kusa da ƙwanƙolin yadda ya yiwu, saboda haka ana ba da shawarar yin amfani da abubuwan hawa a yayin yin tsawa.
• Ungiyoyin kafada da kafaɗun an kwantar da su kaɗan.
• Motsi ya fara ne tare da motsi ƙafafu - dole ne a “yage” sandar ta ƙoƙarin quadriceps da gindi. Lokacin da barbell ya wuce 20-30% na fadadawa, dan wasan ya kamata ya fara motsawa tare da bayansa, ya mike sosai a kasan baya ya kulle a matsayi na karshe.

Wani ɗan gajeren bidiyo na fasaha na matattu:

Yawancin nauyin da ke cikin tsohuwar mutuƙar ya faɗi ne a kan tsokoki na baya (wato, masu kula da kashin baya da ƙwayoyin trapezius), saboda haka ana ba da shawarar wannan zaɓin ne ga 'yan wasa waɗanda ƙwayoyin bayansu suka yi nasara a kan tsoffin ƙafa. Hakanan akwai wasu siffofin sifofin jikin mutum (alal misali, dogon hannu ko gajere), wanda a ciki ya cancanci aiwatar da madaidaiciyar rayuwar.

Babban kuskuren masu farawa anan shine zagaya baya lokacin ɗagawa ("hump" deadlift). Ta yin wannan, kuna da haɗarin kamuwa da rauni mai rauni na baya kuma ku manta game da tsawon rai.

Kula da hankali don aiwatar da dabarun motsa jiki daidai don haka zaka iya samun fa'ida daga wannan motsi.

Cikakken bidiyo game da madaidaiciyar zartar da hukuncin kisa na zamani, nazarin kuskuren mafari na yau da kullun:

Sumo matattara

Tare da sumo deadlift, an sauya kayan zuwa quadriceps da adductors na cinya. Latissimus dorsi, masu lura da kashin baya da tsokoki na ciki suna ɗaukar nauyi mafi girma, tun da ƙari a cikin kashin baya na lumbar ya ragu sosai a nan fiye da na zamani.

Lokacin da yake jan sumo, dan wasan ya dauki dan karamin kunkuntar fiye da na kafada, kuma, akasin haka, ya kara kafafun sa fadi. Yaya fadi ya dogara da matakin miƙawa. Ya bayyana karara cewa fadi kafafu sun rabu, mafi gajarta zai kasance, kuma, sakamakon haka, mafi girman sakamakon zai kasance, duk da haka, idan baku da isasshen miƙawa, idan ƙafafunku suna da fadi da yawa, kuna fuskantar haɗarin miƙawa ko kuma yayyage ƙwayoyin muryoyin. Sabili da haka, ana ba da shawarar farawa tare da matsakaita saitin ƙafafu (ɗan faɗi kaɗan fiye da kafaɗu) kuma a hankali ƙara shi, ba tare da mantawa da kulawa ta musamman don miƙawa ba.

Motsi a kasan baya lokacin jan sumo kadan ne, ba mu bukatar "miƙewa" tare da ƙwanƙwasa, kamar yadda yake a fasalin salo. Muna buƙatar ɗaga shi tare da iyakar ƙoƙarin ƙwayoyin ƙafa, ba tare da zagaye baya ba kuma ba jingina a gaba ba.

Babban kuskuren da mai farawa yayi lokacin yin sumo deadlifts babban motsi ne a baya. A wuri mafi ƙasƙanci, sun jingina a kan sandar suna yage ta tare da yunƙurin lokaci na baya da ƙafafu. Wannan kuskure ne babba: lokacin da muke jan sumo, za mu haɗa da baya cikin aiki ne kawai a cikin ɓangaren ƙarfin (kusan kashi 20% na ƙarshe na motsi), muna aiki tare da nauyi masu nauyi. Idan ya fi dacewa a gare ku don canja wurin ɓangaren nauyin zuwa ƙananan baya, zai fi kyau a yi aikin matattu a cikin sigar da aka saba da ita, ku mai da hankali sosai ga yin aikin dabarun, kuma bayanan sirri ba za su ci gaba da jiran ku ba.

Sumo deadlift ya fi dacewa da 'yan wasa masu kafafu da gindi da kyau. Mai kyau ga 'yan wasa tare da dogon jiki da gajerun makamai.

Lunƙwasa a madaidaiciya ƙafa (Ruwan Romaniya na mutu)

Deadaddamarwar Romaniya ba ta da alaƙa da ɗaga wutar lantarki, amma kyakkyawan motsa jiki ne na ci gaba da ɓarkewar jini da ƙafafu. Ana yin motsi a madaidaiciyar ƙafafu kuma tare da gyara bayan baya ta matsar da gindi baya. Yin aiki a cikin irin wannan ƙarfin, ƙashin ƙugu yana shimfidawa daidai a cikin kyakkyawan yanayin motsi da kwangila a cikin mummunan lokaci.

A cikin wannan motsa jiki, haɗin neuromuscular shine na farko, kuma ba a ɗaga nauyin ba, don haka ban bada shawarar yin mutuwar a kan ƙafafu madaidaiciya da nauyi mai yawa ba, idan a lokaci guda ba ku ji nauyin da aka ambata a kan ƙungiyoyin tsoka da ake buƙata ba. Bugu da ƙari, lokacin aiki tare da nauyi masu nauyi, akwai haɗarin rauni ga ƙwanƙwasa, wanda ke miƙa yayin da aka ja ƙashin baya. Wannan na iya kawo cikas ga gurguntar ku da kuma saurin ci gaba kamar yadda dawowa zai ɗauki aƙalla makonni da yawa.

Machineaddamar da Injin Smith

Wannan ba aikin motsa jiki bane, amma kuma yana da fa'idodi bayyananne. Injin Smith yana bamu ikon aiki akan yanayin da hinges ke bayarwa, saboda haka yana da sauƙi a gare mu mu mai da hankali kan ilimin kimiyyar halittu na motsi da kuma "kama" ƙanƙantar da jijiyoyin da ake so.

Bugu da ƙari, a cikin Smith yana da matukar dacewa don saita iyakancewar zuwa matakin da ake so kuma saboda wannan, yi aiki a taƙaitaccen amplitude (yin wani nau'i na tunkuɗawa daga allon skirting). Thean gajeren zangon yana ba mu damar amfani da ɗagawa mai nauyi, haɓaka ƙarfin riko, da kuma kafa kyakkyawan tushe don ƙaruwa da ƙarfi a cikin matattu da sauran motsa jiki na asali.

Bar mashaya

Idan gidan motsa jikinku yana da mashaya, ku yi murna! A cikin Rasha, wannan babban rashi ne, amma a banza, saboda wannan sandar tana ba mu damar aiki a cikin ɗan bambanci daban-daban kuma ƙara haɓaka alamun ƙarfi. Rikon-riko yana da siffar lu'u-lu'u, a ciki wanda akwai maɓallin riko. A lokaci guda, dabinon suna a layi daya da juna, kuma hanun hannayensu a matakin jiki suke, saboda wannan ya fi sauƙi don kiyaye bayanku a madaidaiciya yayin ɗagawa, wanda mutane da yawa basu da shi yayin aiwatar da madaidaiciyar rayuwar.

Kara karantawa game da dabarun aiwatar da matattu tare da sandar motsa jiki.

Dumbbell Deadlift

Bayyanannen ƙari tare da aiki tare da dumbbells ya fi ƙarfin tsawo, tunda sandar dumbbell ɗin za ta kasance a ƙasa da sandar sandar. Sabili da haka, kashewa tare da dumbbells wuri ne da za a kasance cikin tsarin horo na ɗan wasa mai ƙwarewa, tun da ya dace a haɗa shi tare da turawa daga dumbbells ko masu matsawa.

Baya ga kamannin kashe-kashe na yau da kullun, akwai motsa jiki da ake kira plie squats, wanda ya shahara tsakanin yawancin 'yan mata waɗanda ke son dacewa. Yunkurin yayi kama da sumo mortlift, duk da haka bama sanya dumbbells a ƙasa ba kuma aiki ba tsayawa ba a matsayi na sama a taƙaitaccen faɗuwa, yana sanya masu tallata cinya cikin tashin hankali. A baya ya kamata a kiyaye madaidaiciya yayin motsa jiki, ana zaɓar nauyin nauyin nauyi daban-daban, amma ya kamata a tuna cewa a cikin irin waɗannan ayyukan keɓewa babu kusan fa'idar yin aiki ƙasa da maimaita 10-15. Anan muna aiki akan kungiyoyin tsoka masu manufa, maimakon kafa bayanan iko.

Matsayi na Mutuwa

Ana gudanar da gasa daban na kashe mutane a karkashin kulawar dukkan tarayyar da ke daukar iko a Rasha (FPR, WPC / AWPC, ASM Vityaz, da sauransu). A lokaci guda, babu bambanci dangane da wane salon ɗan wasa ya kamata ya ja: sumo ko na gargajiya. Ga 'yan wasa da yawa, wannan lokacin yana haifar da fushin, wani ya bukaci gabatar da wani bangare daban don jawo sumo, wani ya bukaci a hana shigo da sumo kwata-kwata, kuma ya karyata bayanan yanzu, ko kirkirar tarayyar da kowa zai ja da sumo ... An ji wadannan bayanan, a ganina, kawai m. Dokokin Tarayya ba sa kayyade kowane irin kisa a matsayin wanda yake daidai, kuma kowane dan wasa na da 'yancin ya zabi salon da zai iya nuna sakamako mafi girma, yadda ya ga dama.

Da ke ƙasa akwai jagororin mutuwar mutane daga abin da ke iya cewa shi ne mashahurin tarayyar da ke tsakanin 'yan wasa masu son, AWPC (Divisionungiyar Sarrafa Doping). Matsayin mutuwa na wannan tarayyar dimukradiyya ce, don haka kowane athan wasa da ya shirya ba zai yi wahala ya shirya don wasu gasa na yanki ba kuma ya kammala rukunin manya na farko don farawa. Kuma a sa'an nan - more. Sabili da haka, idan kun riga kun sami wasu sakamako a cikin matattu, yi ƙoƙarin tabbatar da su a cikin gasa. Gudun adrenaline da kwarewar da ba za a iya mantawa da su ba suna da tabbas.

Matsakaicin bit na maza a cikin matattu ba tare da kayan aiki ba (AWPC):

Zazzage kuma buga tebur, idan ya cancanta, ta bin hanyar haɗin yanar gizon.

Ga mata:

Zazzage kuma buga tebur, idan ya cancanta, ta bin hanyar haɗin yanar gizon.

Sauran ayyukan motsa jiki

Me zai iya maye gurbin matattu? Dole ne in faɗi nan da nan cewa an tsara waɗannan bayanan masu zuwa ga waɗancan 'yan wasa waɗanda ba za su iya yin ɗimbin mutuwa ba saboda ƙin yarda da aikin likita, amma suna son yin aiki da ƙungiyoyin tsoka masu niyya tare da taimakon sauran motsa jiki.

Ga kowa da kowa, amsar ita ce: BA KOME BA.

Mutuwar motsa jiki motsa jiki ne mai haɗin gwiwa wanda ke ɗaukar kusan kowane tsoka a jikin mu. Kuma tasirin da yake da shi a kan ƙarfinmu da ƙarfin tsoka ba zai yuwu a maye gurbinsa da haɓaka, lanƙwasa barbell ko atisaye ga masu haɗa tsokoki na cinya ba. Sabili da haka, idan ba za ku iya yin matattun abubuwa ba saboda gaskiyar cewa nauyin ƙuƙwalwa a kan kashin baya an hana ku, haɗa da waɗannan darussan a cikin tsarin horo:

• -Auka a kan mashaya Shin shine mafi kyawun motsa jiki a duniya don dawo da ƙwayar tsoka da bada silhouette mai fasalin V. Yana da mahimmanci a gwada aiwatar da motsi ta hanyar yin kwangila da tsokoki mafi girma, yayin ragewa da kuma yada kafaɗun kafaɗun, kaɗan gami da gaban goshi da ƙoshin lafiya. Wannan zai taimaka muku samun mafi kyawun wannan aikin. Yi wasu latsan inda nauyin axial ya kasance mafi ƙanƙanta (ƙwanƙolin madaidaiciya madaidaiciya, ƙwanƙwasa madaidaiciyar juzu'i, juzu'i daga bugun sama, layuka Hammer, da sauransu) don ƙarfafa tsokoki da ƙirƙirar yanayin don ci gaban tsoka.

  

  © Makatserchyk - stock.adobe.com

• Hyperextension - aikin motsa jiki wanda ya haɓaka babban rukuni na tsoka wanda ke aiki tare da madaidaiciyar mutuwar mutum - masu binciken kashin baya. Ya zama abin lura cewa nauyin jigilar a ciki kusan sifili ne, saboda haka ana ba da shawarar ƙwarai da za a yi ba kawai a matsayin madadin matattu ba, har ma a matsayin ƙari ga shi, kuma a matsayin ƙarfin motsa jiki gabaɗaya na ƙarfafawa, kuma azaman motsa jiki da nufin gyara waɗanda suka ji rauni a baya.

  

  © Makatserchyk - stock.adobe.com

• Koma bayan hawan jini - wani nau'in hawan jini ne, inda dan wasa ke kwangilar kungiyar tsoka ta hanyar daga kafafuwa, ba jiki ba. Kayan da aka kawo a nan an fi karkata shi zuwa ga ƙananan ɓangarorin masu haɓaka na kashin baya, yankin sacrum yana karɓar matsakaicin adadin jini.
  
• Bayanai da kiwo yayin zama a cikin na'urar kwaikwayo - darussan da za a iya amfani da su don ɗorawa tsoffin tsokoki na cinya da gindi ba tare da ɗorawa a kan kashin baya ba. Sabili da haka, idan sumo deadlift ya takaita muku, kuna iya haɗawa da waɗannan darussan guda biyu a cikin kayan ajiyar ku.

  

  © Makatserchyk - stock.adobe.com

Yaya za a inganta aikin mutuwarku?

Ayyukanka na kashewa, ya zama na gargajiya ko na sumo, ya dogara da fannoni biyu:

1. hanzarin da kuke ba mashaya;
2. bin umarnin daidai a matsakaicin nauyi

Boom hanzari

Thearin hanzarin da kuka saita lokacin karya sandar, mafi sauƙi zai kasance a gare ku don kammala motsi. Sabili da haka, kuna buƙatar ba da hankali na musamman ga ƙarfin fashewar ƙafafu da na baya, kuma ya kamata ku haɗa da waɗannan atisaye masu zuwa cikin aikinku na horo wanda zai taimaka muku wajen sanya mataccen ya zama mai fashewa da sauri:

1. Squats tare da ɗan hutu a ƙasan;
2. Tsalle kan akwatin;
3. Tsaye tare da barbell daga sirdi;
4. Squats tare da barbell a kan benci;
5. Jerk-cirewa.
6. Deadlift tare da ɗan hutu a gwiwa.

Daidai dabara

Game da madaidaiciyar dabara, lokaci ne da gogewa kawai. Wajibi ne ayi aiki da mataccen a rarrabe, gajere da fadada fadada.

Yin aiki a taƙaitaccen fadada (ja daga allon skirting), Zamu iya yin atisaye tare da nauyi mai yawa, sauya kaya a kan dukkan tsararrun tsokoki. Kari akan haka, muna bunkasa karfin riko da halayyar kwakwalwa da amfani da mu zuwa matsakaicin nauyi.

Yin aiki a cikin tsawan kewayo (ja daga rami), Muna aiki tare da dan karamin nauyi, amma muna yin motsi, muna jaddada kayan a cikin quadriceps. Wannan zai haifar da ƙaruwa ga alamun masu ƙarfi a cikin mutuwar a cikin cikakken ƙarfi, tun da za a ba da ƙarfi daga rami, a zahiri, a hankali.

Kari akan haka, akwai wasu yanayi da yawa don kyakyawan motsi.

Na farko yana mikewa. Wannan yana da mahimmanci musamman ga waɗancan 'yan wasan da ke yin wasan sumo-style. Wajibi ne a ba da hankali na musamman ga fascia na tsokoki masu haɗa gwiwa na cinya da quadriceps - dole ne su zama na roba da masu motsi, yin bambancin igiyar da suka fi dacewa da tsarin ku. Don haka za ku ceci kanku daga yiwuwar raunin da ya faru kuma za ku iya yin aiki a cikin mafi kyau duka ba tare da fuskantar damuwa ko ciwo a cikin tsokoki da jijiyoyi ba.

Kar ka manta game da shimfida gangar jikin, yi atisaye daban-daban da nufin shimfida latsu, kirji, kasan baya ko abdominals, a kusurwoyi mabambanta, babu wata tsokar jikinku da ta zama "katako", to mataccen zai zama mai daɗi kuma cikakke ne a gare ku daga mahangar kimiyyar jikin mutum da kere-kere da motsi.

Aikin keɓaɓɓe akan ƙungiyoyin tsoka masu mahimmanci yana da mahimmanci.aiki tare da matattu. Misali, yakamata kayi jan-layi, barbell ko layuka dumbbell, hyperextensions, “jirgin ruwa” don kiyaye tsokokin bayanka a shirye don ƙarfin aiki. Kar ka manta da "tushe" namu. Bugu da ƙari, ƙarfafa ƙwayoyin ƙafafunku, ku yi ɗumbu tare da ƙwanƙwasa, yi matse ƙafa, kujerun kari, da sauran atisaye na quadriceps da hamstrings

Fitungiyoyin Crossfit

Mataccen jirgin babban kayan aiki ne ba kawai ga mai karfin iko ba, har ma da dan wasan da zai iya wucewa, saboda haka kar ya tsallake wannan aikin. Ta hanyar yin hakan, zaku ninka karfin motsa jiki da karfi, bunkasa karfi da karfin tsoka, kuma matakin lafiyar jiki zai bunkasa daga horo zuwa horo. Da ke ƙasa akwai ƙananan ƙwayoyin aiki waɗanda zaku iya gwadawa don motsa jiki mai zuwa. Yi hankali: wannan aikin bayyane yake ba don masu farawa.

Kalli bidiyon: Ado Gwanja Dadin So Ya Kori Wuya Latest Hausa Song Original Video 2020# (Afrilu 2025).