Shirye-shiryen horo
11K 0 01/20/2017 (bita ta karshe: 06/01/2019)
Yawancin 'yan wasa da ke cikin motsa jiki ko gicciye suna ba da hankali sosai ga yin aiki da dukkan ƙungiyoyin tsoka a jikinsu, amma a lokaci guda galibi sukan manta da motsa jiki don hannu. Haka ne, a zahiri, girman wuyan hannayenmu abu ne na kwayoyin halitta, amma wannan baya sanya horar dasu bata lokaci - akwai wasu atisayen hannu masu tasiri wadanda ke kara karfin wuyan hannu, riko da kuma gaban goshi. A yau za mu yi ƙoƙari mu gano yadda ake ɗaga wuyan hannu a gida kuma a kan waɗanne ƙa'idodi masu amfani da horo hannu ya kamata a dogara da su.
A cikin wannan labarin zamu tattauna abubuwan da suka biyo baya:
- me ya sa muke bukatar horar da wuyan hannayenmu;
- nau'ikan motsa jiki;
- hankula kurakurai na sabon shiga.
Me yasa akeyin motsa jiki?
Mutanen da ke jikin nau'in ectomorphic galibi suna lura da cewa ƙananan wuyan hannayensu ba su dace da asalin tsoffin ƙwayoyin hannu da kafaɗu ba, da kuma "yadda ake juya wuyan hannu?" Shin tambaya ta farko da suke yi wa malamin a dakin motsa jiki. Wannan hoton saboda matsakaiciyar radius ne da kuma kunkuntar haɗin wuyan hannu, a cikin ectomorphs da yawa ƙwanyar hannu bai wuce cm 12. Dangane da wannan, suna mamakin yadda ake ɗaga tsokokin hannu da kuma yadda sakamakon zai kasance.
Musculature na hannu ya ƙunshi ƙananan tsokoki 33, waɗanda ke da alhakin fitarwa da ɗaga tafin hannunmu, da kuma ƙarfin riko. Sabili da haka, idan kuna mamakin yadda za ku ɗaga hannun ku, tabbatar cewa sami wuri a cikin tsarin horo don aikin motsa jiki na tsaye. Ba zai dauki dogon lokaci ba: yin aiki da irin wadannan kananan kungiyoyin na tsoka ya isa sosai don sadaukar da mintuna 15-20 a karshen wani motsa jiki na yau da kullun a cikin dakin motsa jiki.
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Gaƙƙarfan riko yana sauƙaƙa don yin atisayen baya ba tare da amfani da wuyan hannu ko ƙugiya ba, kuma yana da mahimmanci don nauyin nauyi mai nauyi na gaske. Hakanan ya zama dole don cin nasara a fagen gwagwarmaya da fafatawa, saboda yana tare da hannu masu ƙarfi waɗanda da ƙarfi suke farawa.
Bugu da kari, atisaye don hannu da tafin hannu dole ne a yi su ga mutanen da suka samu rauni a hannu, wannan zai dawo da su ga karfinsu na da da motsi. Yawancin darussan da aka jera a cikin labarinmu suna bada shawarar ƙwararrun likitoci a matsayin ɓangare na raunin rauni.
Nau'in motsa jiki
A al'ada, ana iya rarraba motsa hannu gida biyu:
- A tsaye - wa) annan darussan da ke nuna kiyayewar nauyi na dogon lokaci a cikin tsayayyen yanayi. A matsayinka na ƙa'ida, ana nufin haɓaka ƙarfin riko da ƙarfafa jijiyoyi da jijiyoyi.
- Dynamic - waɗancan atisayen da muke lankwasa wuyan hannu da saita kaya kai tsaye a kan tsokoki na hannu, muna miƙa su muna yin kwangila da su.
Don haka, bari mu gano tare yadda za a juya hannuwa da wuyan hannu daidai da inganci, gami da gida.
Motsa jiki a tsaye
- Rataya a kan sandar kwance - ya zama dole a rataye akan sandar na tsawon lokacin da zai yiwu, a tsawace na warware ƙugu da hannayen hannu, kiyaye jiki a tsaye. Ana ba da shawarar yin amfani da alli don ƙarin aikin motsa jiki. Don rikita shi, zaka iya rataya a hannu ɗaya, canza su ɗaya bayan ɗaya.
- Rataya akan tawul - atisaye, wanda kwarewarsa ta fara koyar da kowane irin kokawa (sambo, judo, Brazilian jiu-jitsu, da sauransu). Dole ne a jefa tawul a kan sandar kuma a riƙe ta gefuna, yayin da hannayen dole su kasance kusa da juna kamar yadda ya yiwu, kuma jiki dole ya kasance ba ya motsi. Wani zaɓi mafi ci gaba yana rataye a kan tawul tare da hannu ɗaya.
- Aikin riƙewa - wannan aikin ya hada da rike nauyi mai nauyi, dumbbells ko nauyi na matsakaicin lokaci. Trainedarfin riko yana da horo sosai, tsoffin trapezius suma suna karɓar kaya mai kyau. Kyakkyawan mai amfani da matattu. Akwai bambance-bambancen ci gaba guda biyu na wannan darasi: ta amfani da masu faɗaɗa mashaya da riƙe aikin a yatsan ku. Tabbas, nauyin aiki a waɗannan sharuɗɗan zai zama ƙasa kaɗan.
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- Rike pancake - kwatankwacin aikin da ya gabata, amma aiki tare da fanke muna amfani da madaidaiciya rikitarwa - wanda aka cire. Don zama mafi tasiri, yi "tafiyar manomi" - yi yawo a cikin dakin motsa jiki tare da fanke.
Ayyukan motsa jiki
Ya kamata a ba da hankali na musamman don motsa jiki tare da ƙarin kayan aikin da aka yi a cikin gasa mai horo "ɗaga hannu". Ma'anar horo shi ne ɗaga kayan aiki na musamman daga ɗan wasa da kuma gyara shi a saman wurin. Abubuwan da ke tsaye a nan ba su da yawa, motsi ya fi fashewa, galibi ana horar da jijiyoyi da jijiyoyi.
Idan dakin motsa jikinku yana da kayan aiki iri ɗaya, tabbas kun haɗa da waɗannan atisaye a cikin shirinku don ƙarfafa wuyan hannayenku:
- Mirgina aradu - dagawa wani kayan aiki sanye take da zagaye mai juyawa da diamita 60 mm. Cikakken rikodin duniya a cikin wannan motsi na Rasha ne Alexei Tyukalov - kilogram 150.5 tare da mataccen nauyin kilogram 123.
Yal valyalkin - stock.adobe.com
- Axol na Apollon - madaidaiciyar matacciya tare da mashaya mafi fadi (diamita 50 mm). A karshen faduwar, dan tseren yakamata ya tsaya a tsaye, ya daidaita gwiwoyinsa sosai sannan ya dauke kafadunsa kadan. Rikodin duniya na yanzu shine kilo 225 wanda Kirill Sarychev yayi, mai riƙe da rikodin duniya a cikin benci.
- Saxon Bar Deadlift (Biyu tsunkule riko) - madaidaiciyar matattakala tare da madaidaiciyar barbell tare da sandar rectangular mai faɗin diamita 80, yayin da ɗan wasan ke riƙe sandar da hannaye biyu tare da ɗauke hannunta daga sama, an cakuɗa sandar da babban yatsa a gefe ɗaya da sauran duka a ɗaya gefen. Rikodin na Rasha Andrey Sharkov ne - 100 kg.
- Bullet na Azurfa - surar mafi girman abu suna kama da harsashi mai tsayin 45 mm da 19 mm a diamita. An dakatar da nauyin kilogiram 2.5 daga harsashin, kuma an haɗa shi tsakanin iyakokin Captain of Crush expander mai lamba 3 ga maza da Na 1 ga mata. A tsarin gasar, dole ne dan wasa ya rike wanda ya fadada tare da harba harsashi da nauyi a hannu da aka miƙa na tsawon lokacin da zai yiwu. Rikodin yanzu na Rasha Dmitry Sukhovarov ne kuma yayi daidai da sakan 58.55.
Ayyukan motsa jiki
- Barbell Wrist Curl - motsa jiki ya ƙunshi jujjuyawar wuyan hannu tare da ƙarin nauyi a kusurwoyi mabambanta. Ana iya sanya sandar a gabanka tare da riko daga sama ko daga ƙasa, ya zama dole a lanƙwasa ƙwanƙwasa don matsakaicin adadin maimaitawa a cikin cikakken amplitude, yi ƙoƙari kada a haɗa biceps a cikin aikin. Nauyin sandar ya zama matsakaici, tare da nauyi mai nauyi ba za ku sami lokacin da ya dace don "ji" aikin ba, tun da hannayen za su daina lankwasawa bayan fewan maimaitawa. Wani nau'in wannan atisayen shine lankwasa hannu tare da sandar baya a baya, saboda haka kayan sun fi yawa akan tsokoki na gabanin. Ga wadanda ke da sha'awar yadda ake yin famfo da tafukan hannaye da kara karfin yatsu, zaka iya sanya bel din a kan yatsun yatsun.
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- Tsintsa mai fadada - Wannan aikin yana da kyau domin kara karfi da juriya na tafin hannu da yatsu. Kuna iya fara aiwatar dashi tare da mai ƙara roba, wanda yake da sauƙin samu a kowane shagon wasanni, sa'annan ku koma zuwa ƙwararren (misali, Captain of Crush), wanda zaku iya daidaita ƙarfin matsawa daga 27 zuwa 165 kg. A hanyar, an ba da kilo 165 ga mutane biyar kawai a duniya.
Hak michaklootwijk - stock.adobe.com
- Turawa - wannan aikin yana bunkasa tsintsiya madaurinki daya, triceps da tsokoki kuma suna aiki a ciki. A wannan yanayin, kuna buƙatar shimfiɗa yatsunku kamar yadda ya kamata kuma kuyi ƙoƙari kada ku tanƙwara su yayin turawa. Za a iya ɗaukar kaya - fara da yatsu biyar kuma a hankali ya kawo har biyu. Tura yatsu biyu sune alamar motsa jiki na maigidan zane-zane na Bruce Lee.
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- Hawan igiya - sanannen motsa jiki wanda ke inganta ƙarfin hannaye da na hannu. Babban nauyi a wuyan hannu zai baku damar hawa igiya ba tare da yin amfani da ƙafafunku ba - ta wannan hanyar ɗaukar kaya zai ci gaba.
Jale Ibrak - stock.adobe.com
- Kiɗa yatsun hannu tare da roba - duk abin da ake buƙata don wannan aikin shine bandin roba mai yawa. Kunsa shi sau da yawa a kusa da yatsun da aka matse sosai kuma a gwada “buɗe” tafin hannu. Anan muke horar da gajerun yan satar da jijiyoyin farji.
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Kuskuren farawa na kowa
Lokacin aiki akan hannaye da hannayen hannu, yana da sauki a samu rauni, kamar jan tsokokin gaban hannu ko kuma shimfida jijiyoyin wuyan hannu. Don hana wannan, bincika kuskuren da 'yan wasa marasa ƙwarewa galibi ke yi a cikin motsa jiki:
| Bada cikakkiyar kulawa ga dawowa tsakanin motsa jiki. | Tunda zakin zaki a duk wani atisaye da ya danganci ƙarfin riko ya faɗi akan jijiyoyi da jijiyoyi, waɗanda aka maido su da yawa fiye da tsokoki, bai cancanci abubuwa da gaggawa ba, komai yana da lokacinsa. Ba a ba da shawarar horar da wuyan hannu fiye da sau ɗaya a mako, in ba haka ba kawai ba za ku sami lokacin murmurewa da haɗarin rauni ba. |
| Ka tuna ka dumama. | Duk wani ɗan wasa yana ɗumi sosai kafin horo don manyan ƙungiyoyin tsoka, amma ya kamata ƙananan tsokoki su zama banda? |
| Kada nauyin ya wuce gona da iri. | Bai kamata ku cika jujjuya wuyan hannu ba ta hanyar yin duk motsa jiki daga labarinmu a motsa jiki daya, motsa jiki biyu ko uku zasu isa. Kar ka manta da wani lokacin canza kaya, gyara abu ko ƙara sabon abu, jikinmu yana son iri-iri, kuma don ci gaba mai ɗorewa, lokaci zuwa lokaci yana buƙatar saita sabon damuwa a cikin horo. |
