Barbell Hanya Lunges

Exerciseaya daga cikin motsa jiki da ke haɓaka haɓaka, daidaitawa da jimiri na gaba ɗaya shine huhun hanji. Wani muhimmin ɓangare na horarwa mai ƙoshin kai an keɓe shi ga wannan aikin - bari mu ga menene fasalin sa. Ta yaya huhun huhu tare da tabo a kafaɗu yana shafar tsokoki - wanene daga cikinsu da yadda suke aiki, haka kuma za mu bincika dabarun aiwatar da kowane irin wannan aikin.

Waɗanne tsokoki suke aiki?

Kyakkyawan aikin motsa jiki wanda ke sanya quadriceps, gluteus medius da manyan tsokoki, hamstrings, fascia wide extensors, ƙyallen ciki tsoka suna aiki kuma, ba shakka, daidaita tsokoki - tagwaye, gluteus maximus, siffa mai pear, tsokoki ciki na ciki. A cikin tsari, tsokar abdominis ma tana aiki sosai, a cikin kuzarin kawo cikas ga masu lura da kashin baya, musamman ma a bangaren lumbar, "garma" a ci gaba. A taƙaice, ya fi sauƙi a lissafa waɗancan tsokoki ba sa aiki (duk da cewa akwai su?) A cikin wannan aikin.

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Kuma, a gaskiya, menene yake ba mu? Theara jimiri na tsokoki na kafa saboda ƙarfin ci gaba na kayan mitochondrial, inganta daidaito na tsoka ta hanyar ƙaruwa da ƙarfin abin da ake kira. "Muscle na ainihin" (buttocks, abs, ƙananan baya), waɗannan rukunin suna da alhakin tasiri mai ma'amala tsakanin matakan "babba" da "ƙananan" na jiki. Bugu da ƙari, su ma suna da alhakin madaidaicin matsayi na sashin kashin baya kuma, tare da ci gaban da ya dace, tabbatar da ingantaccen aiki na tsarin musculoskeletal da gabobin ciki a cikin tsinkayar yankin lumbosacral.

Bugu da ƙari, haɓaka tsokoki a cikin wannan yanki zai haɓaka ayyukan ku a cikin wasanni kamar kokawar, daga nauyi, wasan motsa jiki, da kuma wucewa. Kuma, na karshe daga mahangar amfani mai amfani, amma na farko daga mahangar mafi yawan maziyarta dakin motsa jiki, tasirin ya bunkasa sosai, mai yawan gaske kuma "ya bushe" (tare da abinci mai kyau) tsokar kafa, matsattsun gindi, kyakkyawan ci gaban abs.

Akwai adadi mai yawa na nau'ikan hare-hare: zuwa ga bangarorin, "na gargajiya", baya, a cikin "Smith", Menene bambanci na asali? Bari mu gano shi cikin tsari.

Hannun Smith

Babban abin da aka saka na na'urar kwaikwayo ta Smith shine cewa an saita yanayin sandar da tsayayyar ta hanyar jagororin, ana iya gyara sandar a kowane lokaci - waɗannan lokutan suna rage haɗarin rauni, amma a lokaci guda kusan suna hana tsokoki masu daidaita aiki - bayan duk, baku buƙatar damuwa don kiyaye daidaito. A gefe guda, wannan ragi ne, a gefe guda kuma, zaku iya ƙarfafa tasirin akan ɗaya ko wata ƙungiyar tsoka, gwargwadon burinku na horo, ƙari, a cikin Smith zaku iya aiki a ƙarshen motsa jiki ba tare da tsoron rauni ba.

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Nau'oin huhu tare da ƙwanƙwasa a kan kafadu da fasahar aiwatarwa

Barbell har yanzu yana kan kafadunku - kawai yanzu ba'a iyakance shi da komai ba, bi da bi, wani ɓangare na ƙarfin za a kashe akan kiyaye jiki tsaye da kuma ci gaba da daidaitawa. Wato, motsa jiki ya zama mai ƙarfin kuzari - kuna ciyar da adadin kuzari da yawa a kowane lokaci saboda sa hannun manyan tsoka, ya fi aiki, saboda zurfin tsokoki na jiki suna da hannu sosai, amma sun fi zama mai rauni - bisa ga haka, kafin motsawa zuwa nauyi mai nauyi a cikin huhu tare da bel a kafaɗun , kuna buƙatar ƙwarewar dabarun yin wannan aikin da ƙarancin nauyi ko babu nauyi.

Amma ga "shugabanci" na huhun huhu, zaku iya yin su gaba, baya, zuwa gefe, kuma akwai hanyoyi biyu don takowa zuwa gefe - gicciye giciye da ƙuƙwalwa kawai zuwa gefe.

Bambanci a nan yana cikin fifikon tsokoki na ɗamarar ƙafafun ƙananan ƙafa. Bari mu kalle shi cikin tsari.

Harshen gargajiya

Matsayi na farko: a tsaye, sandar tana kwance a kafaɗun, a cikin tsinkaye na baya deltoids kuma yana riƙe da hannu da ƙarfi. Daidaita madaidaiciyar riko ba a nan - kamar dai yadda yake a fagen wasan gargajiya, a nan kowa ya ƙaddara wa kansa, gwargwadon yanayin yanayin sararin samaniya. Babban abu shine cewa an saita sandar da tsayayye kuma bashi da halin motsawa daga kafaɗun. An kafa kafadu, ƙananan baya an gyara kuma an gyara su.

Riƙe jiki tsaye zuwa ƙasa, an kawo gwiwa na ƙafafun aiki a gaba, za mu ci gaba gaba, bayan haka gwiwoyin biyu sun durƙusa zuwa kusurwa 90 digiri... A lokaci guda, gwiwa, na kafa mai aiki, kamar yadda yake, ana tafiyarsa a gaban kanta, gwiwa na kafa mai tallafi ya taɓa ƙasa, ko kuma a zahiri 'yan milimita ba su kai shi ba. Kafa na aiki yana kan dukkan fuskar kafar, kafar kafa tana tsaye a kan yatsun kafa ya juya baya da kanta. Bugu da ari, tare da ƙarfin haɗuwa na gindi da quadriceps, zuwa mafi girman ƙafafun aiki, muna daidaita.

Ayyukanku na gaba sun dogara ne akan ko kuna yin huhun huhu ko huhu akan tabo:

• idan ka yanke shawarar huhun huhu a daidai wurin, sai a sanya kafa mai aiki a kafa, wanda zai yi daidai da wanda aka bayyana a sama ana yin shi ne ga gabar da ta ke goyon baya;
• a sigar taka tsantsan, akasin haka, kafa mai tallafi ya hau har zuwa kafa mai aiki, to sai a gudanar da aikin tare da kafa daya wanda yake a baya mai tallafawa;
• akwai kuma zaɓi na uku, lokacin da ba ku canza matsayin ƙafafu ba, yi adadin huhu tare da ƙafafun aiki, ba tare da canza matsayinta dangane da ƙafafun kafa ba. Wannan zaɓin yana da kyau kawai ga waɗanda suka fara koyon huhu tare da ƙwanƙwasa a kafaɗunsu.

Waɗannan, don yin magana, manyan batutuwan fasaha ne, amma, kamar yadda suke faɗa, "shaidan yana cikin ƙananan abubuwa." A zahiri, gwargwadon yadda kuke huhun huhu, ƙungiyoyin tsoka daban-daban suna da hannu. Dabara a nan shi ne cewa aikin da ake magana a kai mahaɗan ne, watau lokaci guda, locomotion yana faruwa a cikin haɗin gwiwa da yawa: hip, gwiwa, idon kafa.

Yana da wuya cewa zai iya faruwa ga kowa don haɓaka ƙananan ƙwayoyin kafa tare da huhu, amma yana da daraja magana game da tsokokin cinya da gindi:

• Aikin quadriceps shine tsawaita gwuiwar gwiwa (da farko) da kuma lankwashewar hadin gwiwa (tare da tsokar iliopsoas).
• Aikin gluteus maximus tsoka shine haɓaka hip.
• Tsakanin su akwai rukuni na tsokoki da ke wakiltar bayan cinya - hamstrings, semimembranosus, semitendinosus muscle. Mafi mahimmancin su a gare mu shine ƙananan cinya - don haka, aikin sa biyu ne - a gefe ɗaya, ya tanƙwara gwiwa, a dayan kuma, yana kwance ƙugu.

Dangane da haka, yayin yin huhu, zaku iya mai da hankali kan kowane tsokoki da aka lissafa, gwargwadon abin da kuke son cimmawa:

1. Arfafawa a kan tsokoki na bayan cinya da gindi sauyawa lokacin da ka ɗauki matakin da ya faɗi mafi girma. Lokacin da kewayon motsi a cikin haɗin gwiwa ya zama mafi mahimmanci kuma haɗin gwiwa na gwiwa yana lanƙasa da ƙasa da digiri 90, babban aikin ana yin shi ne ta hanyar haɗin gwiwa na haɗin gwiwa.
2. Haarfafawa akan quadriceps zai canza idan matakalar takaitacciya ce kuma gwiwa a gwiwa yana aiki zuwa wani kusurwa mafi girma fiye da digiri 90. Don ɗorawa quads ɗin har ma da ƙari, yana da kyau a motsa jiki gaba kaɗan (adana ƙananan baya);
3. Don kara girman kaya a kan tsokoki (a cikin wannan sigar, shi ne mafi girman ƙyamar tsokoki), za a buƙaci dabarar da ke tafe: mataki tare da ƙafafun aiki ana yin su zuwa gaba-wuri, ƙafa mai goyan baya ya miƙe kuma ya miƙe kusan daidai da bene. Hannun juyawa a cikin gwiwa gwiwa shine matsakaici. Kuna faɗi, ta yaya zai kasance, shin mun haɗa quadriceps ɗin gaba ɗaya ta wannan hanyar? Wannan gaskiya ne, amma irin wannan kusurwar jujjuyawar gwiwa a lokaci guda yana samar da matsakaicin yuwuwar jujjuyawar gwiwa a cikin kashin kumburin kuma yana haifar da matsakaiciyar farawa ta farko a cikin ƙwayar tsohuwar ciki, wanda ke ba da damar amfani da shi da ƙarfi yadda ya kamata.

Baya huhu

Matsayin farawa daidai yake da na huhun gaba. Kafa mai tallafi yana daukar baya, a lokaci guda a dukkan bangarorin biyu akwai lankwasawa a gabobin gwiwa, ana rike jiki a tsayayyen wuri, ana yin ta har sai gwiwa ta taba kasa da kafa mai tallafi. Idan aka ba da abubuwan da ke sama na jikin mutum, za a iya yin wasa tare da rarraba kayan a cikin wannan aikin.

Wani ɗan gajeren bidiyo da ke nuna yadda ake aiwatar da huhu tare da ƙarar barbell:

Hankalin huhu

Matsayin farawa daidai yake. An sake jan kafar da aiki kamar yadda ya yiwu zuwa gefe, to, kafa guda tana lankwasa a gwiwa, yayin da aka ja baya. Gwiwa ya durƙusa zuwa kusurwar digiri 90-100, bayan haka juyawar shugabanci ya fara. Bayan isa cikakke a cikin gwiwa da haɗin gwiwa, zaku iya haɗa ƙafafun kafa zuwa ƙafafun aiki kuma ci gaba da yin maimaitawa ta gaba tare da ƙafafun aiki, ko tare da ƙafafun kafa - zaɓin mataki, ko tsaya a inda inda diddige suke nesa da juna yadda ya kamata kuma, sake, yi adadin da aka kayyade na huhu tare da kowace kafa.

A cikin wannan bambance-bambancen, an rarraba kayan a ko'ina tsakanin quadriceps da murƙusoshin tsokoki na cinya. Tsammani tambayoyi daga bangaren maza na yawan jama'a, a cikin salon me yasa nake buƙatar tsokoki masu haɓaka, nan da nan zan ce: aiki na yau da kullun tare da tsokoki na cinya zai taimaka wajen yakar ciwan da ke faruwa a gabobin ƙashin ƙugu, a hanya mai sauki - zai kara samarda jini ga prostate da golaye kuma zai hana prostatitis da rashin kuzari cikin tsufa.

Ketare huhu zuwa garesu

Matsayin farawa yana kama da zaɓuɓɓukan da aka bayyana a baya. Mataki tare da kafaffiyar kafa ana yin ta ne a bayan baya da kuma gefe, don haka haɗin gwiwa yana cikin tsinkayen diddigen kafa mai aiki. Mahimmancin wannan zaɓin shine kamar haka: yayin tashi daga squat, ba kawai kuyi haɗin gwiwa ba, amma kuma yin sata a ciki, wanda zai ba ku damar amfani da tsokoki na tsakiya, ainihin waɗanda, tare da ci gaban da ya dace, suka zama bayyanar "gama" bayyanar mata firistoci "kamar waɗanda suka dace a cikin hotunan."

Ba tare da la'akari da wane nau'in huhun da kuke aikatawa ba, ya kamata a guji waɗannan kurakurai masu zuwa:

Barbell huhun ga 'yan mata

Bari mu kalli wannan tambayar - menene amfanin huhunan hanu tare da zani a kafaɗun yan mata. Tunda kashi 70% na yawan tsoka a cikin mata yana mai da hankali ne a cikin ƙananan jiki, kuma ayyukan da suka fi dacewa gabaɗaya sun haɗa haɗin gwiwa, ana iya ɗaukar huhu a matsayin ɗayan motsi mafi tasiri ga raunin rabin ɗan adam. Specificallyari musamman, lokacin da yarinya ta huci:

• Ku ciyar da adadin kuzari da yawa a cikin horo, don haka bayar da gudummawa don kawar da ƙima "nauyi a nan da yanzu";
• Burnone calories bayan motsa jiki, saboda karfin motsa jiki na amsawa bayan aiwatar da aikin motsa jiki na yau da kullun, daidai irin waɗannan ƙungiyoyi ne waɗanda ke haifar da isasshen damuwa don amsar hormonal na gaba. Kuma kitse ana kona shi da homono, ba motsa jiki ba;
• Hormones... Su ne suke ba wa mace damar yin kuruciya, da jin ƙoshin lafiya da jinkirta tasirin tsufa;
• Ci gaban tsoka na ƙafafu, gindi... Siffar mace mai ban sha'awa galibi ta ƙunshi tsokoki, kuma hanya ɗaya da za a iya “gyara” siffar mace ita ce ta gina tsoka a wasu wurare da rage kitse a jiki;
• Samuwar murfin jijiyoyi, wajibi ne don hana rauni a cikin rayuwar yau da kullum, don kula da madaidaicin matsayi na kashin baya a cikin rayuwar yau da kullum, kuma, wanda yake da mahimmanci ga mata, ɗaukar ɗa ba tare da cutar da lafiyar su ba;
• Aiki na yau da kullun na tsokoki na kafafu da ƙananan ciki ba ka damar yaƙar abin da ke faruwa a cikin ƙananan jiki, wanda ke nufin guje wa jijiyoyin jini, ɓarkewar mahaifa, adnexitis mara yaduwa.

Bidiyo kan yadda ake yin huhu iri daban-daban tare da ƙwanƙwasa a kafaɗunku:

Shirye-shiryen horo

Hankalin Barbell sau da yawa yakan haɗa da girlsan mata a cikin hadaddun su. Amma wannan aikin yana da kyau ga maza.

Mafi yawan shirye-shirye:

Fitungiyoyin Crossfit

Na gaba, mun shirya muku hadaddun hadaddun, wadanda a cikinsu akwai huhu tare da dankwali a kafadu.

Kalli bidiyon: 8 Best Barbell Exercises Ever SURPRISE! (Mayu 2025).