Bench press close riko ne mai kyau haɗin haɗin haɗin gwiwa wanda zai haɓaka ƙarar da ƙarfin triceps. Na yi imanin cewa ba tare da wannan motsa jiki ba, ba shi yiwuwa a cimma mummunan hawan jini na tsokoki na makamai, tunda a ciki ɗan wasa na iya aiki tare da nauyin nauyi, wanda shine babban haɓakar ƙwayoyinmu, ba shakka, a ƙarƙashin madaidaiciyar dabara don aiwatar da motsi. Wannan aikin yana da fa'idodin da ba za a iya musantawa ba ga mazan da ke son samun ƙarfin tsoka da mata waɗanda ke son kiyaye ƙwayoyinsu a cikin yanayi mai kyau kuma su yi kyau kawai.
Bambanci daga yanayin yau da kullun
Bugu da kari, wannan darasi kyakkyawar taimako ce ga dakin buga labarai na yau da kullun. Rabon zaki a cikin kayan da aka saka a benci ya ta'allaka ne akan triceps, kusan rabin motsi na sandar saboda aikinsa ne, don haka ina ganin yana da kyau ayi aiki da wannan bangare daban domin a kara matsakaicin sakamako a matattarar bencin. Ka tuna abin da ya dogara da shi: a kan rarrabuwa da ƙwarewar kaya cikin ɗaukacin tsarin horo, dawo da ƙwayoyin tsoka da suka ji rauni da duka jiki, da kuma yin atisayen bayar da taimako ga babban motsi.
Don haka ga dukkan masu ɗauke da wutar lantarki da latsa benci, dole ne a sami ɗan ƙaramin bencin da yake riƙewa.
A cikin labarinmu kan latsa benci tare da ɗan riko, za mu rufe abubuwan da ke tafe:
- Fa'idojin yin wannan aikin;
- Yadda za a yi kunkuntar riko benci latsawa;
- Hankula kurakurai na sabon shiga;
- Shawarwari game da 'yan mata.
Amfanin motsa jiki
Fa'idojin motsa jiki bayyane suke - bugawar benci tare da riko madaidaiciya yana ɗaukar nauyin medial na triceps ɗin, yana kara karfi da girma, saboda wannan ne yasa aka kirkiri karfin gani, kuma triceps kawai yana kirkiri kusan kashi 60% na duka girma. Bugu da ƙari, a cikin wannan aikin, ɓangaren nauyin ya faɗi a kan ƙananan deltas da ɓangaren ciki na tsokoki na pectoral, ɗaukar nauyin tsaye yana ɗaukar tsokoki na latsawa da babba.
Yin aiki a cikin wannan aikin tare da ma'aunin nauyi, muna kuma ƙarfafa jijiyoyin haɗin gwiwar hannu., wanda ke ƙara rikodin mu a cikin kundin sararin samaniya na yau da kullun. Kasancewa da jijiyoyi da jijiyoyi masu karfi, zai fi sauki dan wasan ya sarrafa kayan a duk hanyar da yake bi, tunda baya kashe kuzari wajen daidaita sandar da sanya shi cikin daidaito. Bugu da kari, mai karfi triceps yana baka damar wuce karshe mai daraja 20-30 cm na amplitude a cikin bencin latsawa tare da riko mai fadi, wanda, kamar yadda aikin yake nuna, yawanci shine mafi wahala. Sabili da haka, duk 'yan wasan da ke son ɗaga iko da kuma buga benci za su amfana daga ba da kulawa ta musamman ga wannan aikin.
Fasahar motsa jiki daidai
Dukan sakamakonku ya dogara da yadda babu shakka kuka bi dabarar yin aikin buga benci tare da kunkuntar riko da "kama" ƙuntatawar ƙungiyoyin tsoka da ake buƙata, ko da nufin haɓaka alamun ƙarfi ko samun ƙarfin tsoka.
Bari muyi la'akari da mafi kyawun zaɓi a cikin dakin motsa jiki don yin wannan aikin daidai a benci na kwance.
Matsayi na farko
Zauna a benci don sandar tana kusa da matakin ido. Muna ƙoƙari mu kawo sandunan kafaɗa tare, bayan kai da ƙashin ƙugu an matse su a benci, don ƙarin iko kan matsayin jikin a kan bencin, ƙara ƙarfafa gindi. Mun sanya ƙafafunmu sosai a ƙasa, yana da kyau a yi haka tare da dukan ƙafa, ana mai da hankali kan diddige - ta wannan hanyar matsayinka zai fi karko, amma wannan lokacin ya dogara da sassaucin haɗin gwiwa. Riƙe sandar da hannu sosai, yi amfani da rufaffiyar riko. Widthaukewar fa'ida ta fi ta kafada ƙanƙan. Gwiwar hannu ya kamata a tanƙwara kaɗan.
Madaidaita gwiwar gwiwarka kuma cire sandar daga sandunan ta amfani da ƙarfi na triceps. Wannan lokacin shine mafi mawuyacin rauni ga wuyan hannu.
Lokacin aiki tare da nauyi masu nauyi a cikin matattarar benci tare da kunkuntar riko, Ina ba da shawarar amfani da ɗamarar wuyan hannu na musamman wanda aka yi shi da abu mai kauri amma mai shimfiɗa.
Yanzu sanya barbell akan kirjin ka, dan gajeren plexus na hasken rana.
Fara sassauka ƙasa sandar a hankali har sai sandar ta taɓa kirjinka, yana mai da numfashi mai ƙarfi. Gwiwar hannu ya kamata ya matsa kusa da jiki kamar yadda ya kamata, yayin sanya su a gefuna ko ƙoƙarin shigo da su yana cike da rauni.
Barbell benci ya buga
Lokacin da ka taba sandar kirji, fara matse sandar sama, yana fitar da iska mai karfi, dakata a kirji a cikin matattarar benci tare da kunkuntar riko ba tilas bane, tunda a nan muna bin ayyuka daban-daban kadan fiye da bunkasa karfin fashewar tsokoki da duwawun kafada. A wannan lokacin, zaku ji ƙuntatawar ɓangaren ɓangaren kirji da dam ɗin medial triceps. Yi maimaitawa sau ɗaya, madaidaiciya gwiwar hannu biyu kuma kulle kanka na biyu a saman, sa'annan ka sake saukar da sandar zuwa kirjinka, ƙoƙarin ƙoƙarin aiki a cikin wannan yanayin.
Idan kanaso ka kara karfin wannan aikin, yi kokarin yin aikin buga benci tare da kunkuntar riko, kada ka karkata gwiwar gwiwar ka a sama kuma kayi aiki ba tsayawa a kowane matsayi.
Akwai wani bambancin da ke kunkuntar madaidaiciyar madaidaiciyar maɓallin barbell - kwance a kan benci mara kyauduk da haka, wannan aikin bai sami karbuwa ba tsakanin masu motsa jiki saboda ƙwarewar fasaha. Lalle ne, yana da matukar wahalar "kama" ƙanƙancewar ƙungiyoyin tsoka da muke buƙata, tare da dabarar daidai, ana ɗora kayan ne a tsakiyar kirjin sama na sama, wanda ake kira "abin wuya".
Babban bambancin fasaha anan shine cewa yakamata kayi ƙoƙarin sanya ƙwanƙwasa ba a ƙasan ɓangaren kirjin ba, amma kusan a ƙashin ƙugu. A wannan yanayin, ba lallai ba ne a yi atisayen gabaɗaya (kafin a taɓa kirji tare da sandar), ya zama dole a kama wurin da za a miƙa sashin tsokokin pectoral a gare mu gwargwadon iko, kuma a yi ƙoƙarin kasancewa a wannan matsayin na biyu ko biyu - don haka raguwar "abin wuya" zai zama sananne sosai ... Idan kana da kyakkyawar jin dadi game da ilimin kimiyyar kere-kere na layin benci tare da kunkuntar riko, ɓangaren sama na tsokoki na mahaifa zai yi kyan gaske.
Kuskuren farawa na kowa
Mun gano hanyar da ta dace don yin aikin buga benci tare da kunkuntar riko, amma wasu 'yan wasa suna yin kuskuren fasaha kwata-kwata daga farawa. Bari mu bincika shahararrun waɗanda muke tare.
Matsayi gwiwar hannu mara kyau
Ga 'yan wasa da ba su da ƙwarewa, gwiwar hannu za su iya "rabewa" zuwa ɓangarorin yayin runtse sandar, wanda zai iya haifar da mummunan rauni ga haɗin gwiwar gwiwar hannu. Don gujewa wannan, yi ƙoƙari ku mai da hankali a kan matsayin hannayenku, kamar kuna ƙoƙarin matsa su a kan haƙarƙarinku.
Bude riko
Yawancin 'yan wasa suna yin buɗaɗɗen matsin lamba, suna faɗin gaskiyar cewa ta wannan hanyar za su iya jin ƙarancin tsokoki. Maganar tana da rikici sosai, ina tsammanin idan akwai bambanci, yawanci a matakin jin kai ne. Kasance hakan kodayaushe, aiki tare da buɗaɗɗen riko, koda gogaggen ɗan wasa yana da haɗari sauke barbell a kirjin sa a kowane lokaci, kuma sakamakon na iya zama mummunan abu.
Dumama
Dole ne motsa jiki ya fara da kayan dumi. Komai strongarfin ƙarfinku, kowane motsa jiki mai motsawa ya kamata ya fara da kayan ɗumi da ƙananan nauyi, kamar sandar komai. Don haka ba za ku dumama dukkan mahaɗan da jijiyoyin sosai ba kafin ku gabatar da aikin, amma kuma za ku fi mai da hankali kan aiki tuƙuru, wanda zai sa aikinku ya kasance mai fa'ida.
Faɗin riko
Yawancin 'yan wasa masu gajeren hangen nesa suna ɗaukar kalmar "ƙuntataccen riko latsa" ma a zahiri kuma suna sanya hannayensu kusa da juna. Bai kamata a yi haka ba, tare da irin wannan kunkuntar matsayin hannayen, ba za ku iya riƙe gwiwar hannu da akwati ba. Faɗin mafi kyau duka ya fi ƙanƙan kusa da matakin kafaɗa, yawanci a kusan matakin gefen ciki na ƙwanƙwan wuya.
Rabuwa da ƙashin ƙugu
Yakamata gindin ya zama an matsa shi da benci a duk cikin saitin. Ta hanyar wargaza su, kun ƙirƙiri matsi mara buƙata a kan faya-fayen tsaka-tsakin lumbar kuma rasa natsuwa kan motsi. Yanayin ya yi daidai da bayan kai - ya kamata kuma kada a tsage shi daga benci.
Loadwarewar rarraba kaya yayin horo
Ka tuna cewa atisaye masu mahimmanci kamar matattarar ɗaba'ar benci na buƙatar ƙarfin gaske da albarkatu don murmurewa. Sabili da haka, idan aikinku ya riga ya ƙunshi, alal misali, matsin lamba mai ɗimbin ɗimbin yawa, kada ku fita daga hanyarsu don nuna iyakar sakamako har ma a cikin latsawa tare da kunkuntar riko, wannan ra'ayin ba zai zama wani abu mai kyau a ƙarshe ba. Yi wannan aikin tare da mara nauyi da ƙari don ƙarin sakamako mafi kyau.
Maimaita tilastawa
Kada a tafi da kai tare da tilas... Yin aiki a cikin mummunan yanayi tare da taimakon abokin tarayya babban taimako ne ga latsa benci, amma ba za mu ba da shawarar yin hakan a cikin latsawa tare da kunkuntar riko ba - damuwa mai yawa a kan haɗin gwiwar hannu.
Shawarwari game da 'yan mata
Raunanan raunuka sune matsalar yan mata da yawa waɗanda ke tafiyar da rayuwa ta rashin nutsuwa. Idan tsokoki ba su da kyau, kuma a lokaci guda yarinyar ma ta yi kiba, fatar a cikin waɗannan wurare ya zama abin ƙyalli, kuma hannayen suna da kyan gani kuma ba su da kyau. Don rage wannan tasirin ta fuskar gani, ina ba 'yan mata shawara da su sanya matsattsun kafafun riko a cikin shirin horon su. Yi aiki tare da ƙananan nauyin nauyi mai yawa don maimaitawa (12 da sama), a hankali ƙara ɗaukar kaya. Kada ku damu: wannan ba zai fitar da tsokoki mai yawa ba, amma hannayenku za su kasance cikin sifa da sauri.
Ya fi tasiri sosai don samun sautin tsoka mai kyau a cikin makamai don yin latsawa tare da ɗan kunkuntar riko tare da wani motsa jiki na keɓaɓɓen wuri, misali, jaridar Faransa da dumbbell ko turawa tare da girmamawa a baya. Don haka zakuyi aiki da dukkan nau'ikan igiya guda uku na tsokoki na kafaɗa kuma ku ba shi damuwa mai kyau.