Barbell Press Tsaye (Sojojin Soja)

Matsayi mai buga barbell ko matanin soja wani atisaye ne na yau da kullun don haɓaka tsokoki da jimlar ɗamarar kafada. Wannan aikin yana sanya damuwa mafi girma a kan tsokoki na kafada, wanda ya zama dole don hauhawar jini, tunda a cikin gidan sarauta na yau da kullun ɗan ƙwararren ɗan wasa na iya aiki tare da nauyi masu kyau, wanda zai sami sakamako mai amfani akan ƙarfin ƙarfi da samun ƙarfin tsoka. Menene rikodin duniya na mai ɗaukar nauyi na Soviet Vasily Alekseev - 235 kg! A yau zamuyi magana game da yadda ake yin katangar barbell yayin tsayawa, menene tsokoki ke aiki tare da wannan aikin da kuma kuskuren kuskuren masu farawa.

A baya, wannan aikin ya kasance cikin shirin gasa na daga nauyi, to 'yan wasa sun yi motsi uku: kwace, tsafta da jerk da kuma bencin bugawa. Koyaya, bayan lokaci, an cire jaridun sojoji daga dagawa daga gasa saboda hadarin raunin da take da shi da kuma ka'idojin alkalan wasa marasa kyau - 'yan wasa da yawa sun yi wani abu tsakanin manema labarai na soja da na jaridar barbell, amma wasu motsi sun tafi "a bashi", yayin da wasu ba su yi ba, dangane da abin da suka tashi kalaman rashin fahimta da jayayya, gami da fagen siyasa. Koyaya, har wa yau wannan motsa jikin ya zama gama gari a duk duniya, kuma ana iya ganin sa a kusan kowane ɗakin motsa jiki a doron ƙasa, kuma mutanen da suke son jin daɗin kai, motsa jiki, wasan koyon daga sama ko ɗaukar nauyi suna ba da lokaci mai yawa ga bencin sojoji a matsayin wani ɓangare na tsarin horon su. A cikin labarinmu na yau, za mu gaya muku yadda ake yin matsin lamba na tsaye, daidai kuma shiga cikin wasu nuances da dabarun da ke tattare da wannan aikin.

A yau zamu kalli bangarorin masu sha'awar mu masu alaka da aiwatar da wannan aikin:

1. Waɗanne tsokoki ke aiki lokacin da kake danna sandar yayin tsaye;
2. Fasahar motsa jiki;
3. Hankula kurakurai na sabon shiga;
4. Gine-ginen gicciye masu dauke da latsa sojoji.

Waɗanne tsokoki ke aiki yayin wannan aikin?

Muscleungiyar tsoka mai mahimmanci wacce ke aiki a cikin matattarar ƙwanƙwan ƙwanƙwasa ƙafafun kafaɗa. Mafi girman sashin kayan aikin ana mayar da hankali ne kan Delta ta gaba, kadan kadan a tsakiya, na baya baya kusan shiga cikin motsi, amma yana dauke da wani tsaye tsaye.

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Hakanan an canza ƙaramin ɓangaren kayan zuwa babban kirji da tsokoki na trapezius. Hakanan Triceps suna da hannu cikin motsi, kusan sulusin ƙarshe na motsi ana ratsawa ta cikinsu. Thearfin riko, da gajarta amplitude da ƙaramin triceps kunna; thearƙuntar riko, ƙananan amplitude kuma da yawa ana kunna triceps.

Don rarraba kaya mafi kyau da kuma iko mafi girma akan motsi, Ina ba da shawarar amfani da riko da ɗan fadi fiye da faɗin kafaɗa.

Ya kamata a lura da cewa duk da fa'idodin da ke tattare da aikin soja, wannan aikin kawai bai isa ba ga daidaitattun kayan haɓaka na tsokoki. Haka ne, yana haifar da tsananin damuwa ga bakin hauren na baya, amma ka tuna da ka’idar nan ta horarwar ta Delta: idan kana son gina kafada da kafada da gaske, yana da kyau ka ba da hankali sosai ga ci gaban tsakiya da na baya na karfin tsokoki fiye da na baya, tun da yake na baya ne dam din ya fi girma fiye da sauran biyun, wadanda suka ci gaba daga baya za su "ture" tsakiyar yankin daga waje, saboda haka ne za a samar da karfin gani a kafada.

Yi amfani da jujjuyawar gefen dumbbell a cikin nau'uka daban-daban don haɓaka katako na tsakiya da dumbbell swing / arm swing a cikin na'urar kwaikwayo don ci gaban tsoka mai juzu'i na baya.

Bugu da ƙari, ga waɗancan 'yan wasan da ba sa jin ƙuntataccen tsokoki a lokacin aikin soja, Ina ba da shawarar saka aikin benci a ƙarshen wasan motsa jiki. Ma'anar wannan shi ne cewa kafadu, sun gaji da juyawa, satar abubuwa a cikin na'urar kwaikwayo kuma sun ja zuwa ƙwanƙwasa, za su mai da martani ga latsa sojojin ta wata hanya daban, ɗayan nauyin zai faɗi akan tsokoki masu rarrabu a keɓe. Tabbas, nauyin aiki zai zama ƙasa da ƙasa, amma wannan hanyar horas da kafadun ma yana da matuƙar tasiri.

Tsaye barbell latsa dabara

Bari muyi magana game da fasahar latsa sandar daddawa daki-daki. Ba boyayye bane cewa motsawar barbell na asali alama ce ta duniya game da karfin jikinmu da cikakkiyar lafiyarmu, kuma samun tsoka yana da nasaba da ci gaba cikin ƙarfi a cikin waɗannan darussan - gwargwadon ɗaga ku, gwargwadon samun ku. Koyaya, bai kamata ku ɗauki wannan bayanin a zahiri ba, ba shi da ma'ana ga ɗan wasa mai son yin aiki a cikin jaridu na soja tare da nauyi mai girma, ba tare da lura da dabarar aiwatar da daidai ba kuma yin maimaitawa 2-3 kawai.

Ina ba da shawarar yin aiki tare da ma'auni masu kyau (sama da matsakaici) don reps 8-12, wannan zangon zaɓin zai samar da kyakkyawar ɗimbin yawa da ƙarfin riba a cikin ɗamarar kafada.

Kadan - ba za ku sami lokacin da za ku ji da kyau ba kuma ku `` ɗora '' kafadu da jini, ƙari - ƙarfin ƙarfin motsa jiki ya ɓace, yana da kyau a bar irin wannan aikin da ake maimaitawa don keɓewar ƙungiyoyi, kamar juya dumbbells zuwa ɓangarorin yayin tsaye, jan sandar zuwa ƙugu, lilo da hannu ɗaya daga ƙananan toshe da sauransu

Don yin barbell latsawa yayin tsaye a madaidaiciyar hanyar aiwatarwa ya kamata ayi kamar haka.

Matsayi na farko

Cire sandar daga sandunan ko ɗaga shi daga bene... A cikin lamuran guda biyu, yakamata ka kama sandar tare da dan fadi kadan fiye da kafadun ka sannan ka fara motsi, lura da yanayin yadda yake a kashin bayan lumbar. Idan kanaso a rage ragowar nauyin axial a kashin baya kuma a hana hernia cibiya, amfani da bel na yan wasa. Yi amfani da madaidaiciyar riko, muna buƙatar tsayayyar sandar da tafin hannu. Idan nauyin aikinku yayi nauyi sosai, kuma sandunan cikin gidan motsa jikinku ba sabo bane, yi amfani da alli.

Sanya sandar a saman kirjin ka, sandar ya kamata "rataya" a yatsun hannunka, yayin da ya kamata a kawo gwiwar hannu a gaba kuma yada dan kadan zuwa bangarorin - matsayin yana kama da masu tsugunnin gaban tare da barbell. Kan ya dan karkata baya, an kalleshi a gaba. Akwai wani zaɓi: kawai riƙe sandar a matakin ƙuƙwalwar wuyan hannu, yayin da gwiwar hannu suna kusa da bene. Zabi na biyu ya fi dacewa ga waɗanda ke yin aikin soja a cikin tsarin hadadden kayan aiki, a cikin wannan sigar ya fi sauƙi a gare mu mu yi aiki da sauri da kuma saurin fashewar abubuwa, ko kuma ga waɗanda ba su da isasshen sassauci a gwiwar hannu da hannuwansu da kuma fuskantar rashin jin daɗin riƙe belin. saman kirji.

Barbell benci ya buga

Rike sandar sosai da tafin hannunka ka fara matse sandar sama tare da kokarin tsokoki, a lokaci guda ja da baya kaɗan, lura da ɗan juyawa a ƙananan baya. Matsayi ya kamata ya daidaita kuma ya daidaita, ƙananan baya da ƙafafu bai kamata su shiga cikin aikin ba. Yunkurin ya zama mai fashewa kuma yana tare da iska mai ƙarfi. Yi cikakkiyar maimaitawa, daidaita gwiwar hannunka ka kulle na biyu a wannan matsayin, kiyaye matsayin jiki.

Mun fara rage sandar zuwa ƙasa. Wasu kwararrun 'yan wasa da masu daga nauyi suna yin kasa kasa da sauri, a zahiri "faduwa" yarfe da kirji. Ba na ba da shawara ga 'yan wasa masu son maimaita bayan su. Dole ne a fahimci cewa ƙwararrun 'yan wasa suna kan matakin daban daban na ƙoshin lafiya fiye da masu motsa jiki na yau da kullun. Yayin aiwatar da matsin lamba ko kuma matsa shvungs, suna jin kowane zaren tsoka, kowace jijiya da hadin gwiwa, kuma a yayin gudanar da ayyukansu, irin wannan saukar da kaifin baya haifar da mummunan rauni. Sabili da haka, ana ba da shawarar kowa ya rage ƙwanƙollen barikin a hankali kuma a cikin sarrafawa, kar a manta da sauƙin cutar da haɗin kafaɗa.

Wannan bidiyon yayi bayanin abin da tsokoki ke aiki da kuma yadda ake motsa jiki daidai:

Kuskuren farawa na kowa

Tare da matattarar benci, matattakala da tsugunawa tare da yarfe a kafaɗunku, aikin rundunar sojan motsa jiki ba zai iya ba da gudummawa ga ci gaban kowane ɗan wasa ba kawai, har ma ya haifar da cutar da ba za a iya magance ta ba, kuma zai iya ɗaukar fiye da wata ɗaya don murmurewa daga rauni. Sabili da haka, idan kun gane kanku a ɗaya daga cikin abubuwan da aka bayyana a ƙasa, ya kamata ku sake yin duban dabarun aikin jarida na dakaru, farawa daga ainihin, ko ma mafi kyau, kar ku maimaita kuskuren ku kuma nemi taimako daga ƙwararren malami mai ƙwarewa.

Rashin kulawa dumi

Kafin yin matsin lamba na daddawa na gargajiya, ya kamata a kula da dumi dalla dalla, kafadu, hannaye da guiwar hannu ya kamata a dumama sosai a kuma shirya don aiki. Idan nauyin aikinku a cikin latsa sojoji ya isa sosai, kada ku yi kasala don aiwatar da saiti da yawa, farawa da sandar fanko kuma a hankali ƙara nauyi na aikin. Hakanan ana ba da shawarar a miƙa triceps ɗin dabam, tunda yana karɓar kaya mai kyau a cikin wannan aikin, hanyoyin da yawa na faɗaɗawa daga babba na sama tare da nauyi mai sauƙi ne kawai zai amfana.

Da yawa nauyi

Matsayi mai buga barbell kyakkyawan motsa jiki ne na taimako don matattarar benci, amma koda tare da shi, ba'a da shawarar yin aiki a cikin ƙaramin maimaita maimaitawa kuma tare da manyan nauyi. Yin aiki tare da nauyi mai nauyi, ka rasa kusan duk fa'idojin yin wannan aikin, tunda ba ka da lokacin da za ka sanya isasshen damuwa a kan ƙwayoyin jijiyoyin wuya (kafadu ba sa son yin aiki a cikin ƙaramin kewayon maimaitawa, abubuwan da muke da shi na juzu'i da na kafaɗa ba a tsara su kawai don ƙarfin aiki ba). Hakanan kuna cika kayan juyawa da jijiyoyin kafaɗu, gwiwar hannu, da hannu, wanda zai haifar da rauni.

Yaudara

A cikin irin waɗannan darussan na rauni, a cikin wani yanayi bai kamata ku karkace daga madaidaiciyar dabara don neman ƙarin nauyin aiki ko ƙarin maimaitawa ba. Ta hanyar haɗa ƙarin ƙungiyoyi na tsoka (ƙafafu, ƙananan baya) cikin aikin, ba kawai ku rage tasirin bugawar barbell ba yayin tsaye, tun da kafadu ba sa karɓar damuwa kaɗan, amma kuma haɗarin mummunan rauni na kashin baya saboda tsananin matsawa na diski masu tsaka-tsalle a cikin kashin baya na lumbar.

Gyarawa a saman aya

Bai cancanci gyarawa a saman abu ba sama da secondsan daƙiƙoƙi - wannan shine yadda jigon kwalliya a kan kashin baya yake ƙaruwa sosai, kamar yadda yake a cikin tsugunnin sama.

Matsayin albarku mara daidai

Yakamata a sanya aikin a kirji ko kuma kusa da shi da kuma wuyan wuyan. Idan an ja sandar a gaba sosai, haɗin kafada ya yi gaba kaɗan, kuma matsayin gwiwar hannu ma ba shi da ƙarfi. Yin aikin dan sanda a cikin wannan matsayi, Na ba da garantin 99% cewa za ku ji rauni.

Zabi madaidaicin takalma

Thisauki wannan mahimmancin gaske, ka tuna cewa ƙafafu ginshiƙan ka ne, kuma gabaɗaya sakamakon ya dogara da irin ƙarfin da yake da shi. Idan ya kasance da wahalar kiyaye daidaito yayin saitawa, gwada canza takalmanku na horo, zai fi kyau a yi amfani da sneakers tare da tafin kafa ba tare da diddige ba.

Kada a yi gwaji da latsawa ta sama

Idan ka kware sosai kan fasahar dakaru kuma ka samu kyakkyawar alaka ta neuromuscular a ciki, to ka bar wannan aikin a kafaɗun a matsayin babban wanda yake cikin rumbun ajiyar ka, kada ka yi ƙoƙarin maye gurbinsa da matsin lamba daga bayan kai. Kayan da ke cikin waɗannan darussan guda biyu kusan iri ɗaya ne, galibinsu yana faɗuwa ne a kan dutsen na gaba, amma yayin dannawa daga bayan kai, haɗin kafada yana daidaita a cikin matsayin da ba na al'ada ba don kansa, saboda abin da sau da yawa yake fuskantar rauni.

Bidiyo daga Alexei Nemtsov game da kuskuren sabon shiga na yau da kullun yayin yin barbell yayin bugawa:

Shirye-shiryen horo

An kara latsa sojoji a farkon fara aikin kafada. A matsayinka na ƙa'ida, ana horar da su a rana daban ko da ƙafafunsu.

Mafi yawan shirye-shiryen rabuwa:

Hadaddun kayan aiki, wanda ke dauke da kayan aikin soja

Da ke ƙasa akwai ɗakunan gine-ginen aiki masu yawa, babban ƙarfin motsa jiki wanda a ciki shi ne madaidaiciyar madaidaiciyar maɓallin barbell. Ina ba da shawarar gwada kowane ɗayansu don waɗancan athletesan wasa waɗanda ke da ƙarfin gaske game da haɓaka ƙarfi da haɓaka ƙarfin tsoka na ɗamarar kafada.

Kalli bidiyon: Mark Rippetoe Talks Girly Men and Crossfit. Louder With Crowder (Mayu 2025).