Tsugunnin sama, ko kuma kamar yadda ake kiran su a cikin al'umman gicciye, abin da ke sama, motsa jiki ne wanda ya samo asali daga ɗaga nauyi kuma ana amfani dashi azaman ɗayan ƙungiyoyi masu jagorantar aiwatar da gasa.
A cikin yanayin zamani, ana amfani da sama sau da yawa sosai. Ban da keɓaɓɓu sune kulake inda ake aiwatar da kayan aiki - ƙarfin zamani gabaɗaya. Akwai dalilai guda biyu da yasa ba a ganin tsinkaye tare da sandar ƙarfe a saman kai a wasan kwaikwayon talakawa:
- Da fari dai, dabarun aiwatar da wannan aikin yana da matukar rikitarwa, ba za ku iya ɗaukar nauyi mai yawa ba (aƙalla nan da nan) - wanda ke nufin ba kwa nunawa a gaban abokanka, kuma ba shi da sanyi sosai don tsugunnawa tare da sandar komai a gaban 'yan mata masu motsa jiki, kuma har ma da cin mutunci ga puff a lokaci guda.
- Abu na biyu, asalin mutum shine wanda da wuya wani ya so ya mallaki sabon abu - yafi zama dadi da al'ada kasancewa a cikin "yankin ta'aziyya", don yin daidaitaccen tushe mai haɓakawa da haɓakawa ta hanya ɗaya. A gaskiya, idan wannan ya shafi ku, to ba za ku iya karantawa ba. Idan, ban da ƙarfi da ƙarar tsoka, kuna da sha'awar haɓaka motsi, sassauƙa, daidaitawa, za mu binciki dabarar yin ƙwanƙwasawa tare da ƙwanƙwasa.
Fasahar aiwatarwa
Zai fi kyau a ƙware da dabarun yin tsugunno tare da ƙwanƙollen barbell daga sandar da babu komai a ciki, gawar ta jiki ta dace kuma - za mu fara haɗuwa da dabarun tare da su don haɓaka wannan motsi cikin sauri kuma mu ci gaba zuwa nauyi masu nauyi.
Ana shirya don wurin farawa
Sabili da haka, zamu ɗauki mashaya mara kyau tare da riko, wanda ya fi fadi fiye da kafadu, ƙananan yatsu - a kusa da yadda zai yiwu ga saukowa daji (waɗannan sune ainihin abubuwan da aka sanya fanke). Bugu da ari, dabarar ta dogara da wurin farawa na sandar - ka dauke ta daga sigogin, ko ka dauke ta daga bene. Idan mun koyi motsi daga sandar daga bene: mun zauna a mashaya, kamar dai za mu yi kisa (kun san yadda ake yin matattu, dama?), Sanya ƙafafunmu fiye da kafadunmu, kamar yadda zai yiwu, huta da bene tare da dukkan ƙafafunmu, lanƙwasa baya a cikin ƙananan baya.
Bugu da ari, a cikin ci gaba da motsi muna kwance gwiwoyi, haɗin gwiwa da ƙananan baya (kamar dai muna yin matattu), amma akwai abu ɗaya, amma a lokaci guda muna ɗaga gwiwar hannu, kamar muna miƙa sandar tare da jiki, lokacin da sandar ta kai ga ƙugu, sai mu ɗora hannuwanmu a ƙarƙashin sandar kuma mu daidaita gwiwar hannu. A zahiri, mun yi atisayen ƙwanƙwasa barbara - kuma mun fito zuwa wurin farawa: sandar tana sama, riƙewa ya isa sosai. Baya ya miƙe, ƙananan baya yana cikin baka, ƙafafu sun fi faɗaɗa kafaɗu kaɗan kuma sun huta a kan cikakken ƙafa - ba tare da diddige ba, kamar yadda yake a cikin talakawa!
Idan ka ɗauki sandar daga sanduna, to komai ya fi sauƙi: sanya sandar a kan sandunan, a matakin ƙugu, ka ɗauki sandar kamar yadda ya yiwu, ka riƙe sandar, ka ƙaura daga sandunan, yi amfani da motsin gwiwa daga gwiwoyin ka don matsa ɗan jaridar, ja sandar da ke sama da kanmu - mun sami kanmu a ciki Matsayi da aka bayyana a baya
Tsugunna kanta tayi
Na gaba, zamu tafi kai tsaye zuwa tsugunne sama:
- Mun dauki ƙashin ƙugu baya.
- Mun sanya gwiwoyinmu waje da layin yatsun kafa (ee, muna yi ne - in ba haka ba ba za ku hura kawunanku ga menisci ba).
- muna daukar madaidaiciyar hannaye tare da abin gogewa a bayan layin jiki - kamar dai zaka yi dan danne-danne daga bayan kai.
- Sarrafawa yana saukar da ƙashin ƙugu zuwa daidai da na ƙafafun mata tare da bene, ko loweran ƙasa kaɗan - bai kamata ku faɗi gaba ɗaya ba “a ƙasa” - tsokoki na cinya suna da annashuwa a cikin wannan matsayin, daidaitawar haɗin gwiwa a gwiwa a gefensu ya zama kaɗan - yana da sauƙin samun rauni.
- A gaba, mun tashi daga tsugunne - mun fara daga matsayin kan - muna duban a tsaye, matsayin kan yana kamar ana jan ku da kai ne. Za mu tsaurara tsokoki, mu tabbatar da kafadun kafada - kuma mu fara lankwashe gwiwoyi da gabobin kafa a lokaci guda.
Kamar yadda abin ban mamaki yake, amma mun fara tashi daga saman jiki, da farko barbell ya hau, sannan kuma komai. A saman wurin, gwiwoyi ba su cika "saka" ba, muna kula da tashin hankali a cikin tsokokin cinyoyin. Godiya ga wannan, ba mu canza kaya zuwa ga gwiwa da haɗin gwiwa, kuma, wanda kuma yana da mahimmanci, zuwa kashin baya na kashin baya na lumbar.
Komawa zuwa batun gwiwoyi - muna dubawa sosai domin safa ta zama daidai a daidai hanya kamar gwiwoyi - kuma, tuna game da rigakafin rauni.
Kamawa
Aan kalmomi kaɗan game da riko lokacin da ake tsugunne tare da sama-sama: muna ba ku shawara sosai da ku ɗauki sandar da ta fi faɗuwa fiye da kafaɗunku, kuma mafi faɗi mafi kyau, don rage tazarar da ke tsakanin sandar da bel ɗin na sama - wannan zai sauƙaƙe aikin, ƙari, zai daidaita jikin. Koyaya, idan kuna son ƙara wahalar da kanku, zaku iya magance ta. Koyaya, kasance cikin shiri don gaskiyar cewa kunkuntar da kuka riƙe sandar, gwargwadon matsayinku zai zama da wuya kuma ya kasance muku wuya ku kiyaye matsayin jiki na tsaye, musamman lokacin tsaye. Da kyau, haɗarin rauni zai ƙaru sau da yawa. Kuna buƙatar shi - yi tunani da kanka.
Wani tip - kar a bi nauyi, Sanya dabara (zai fi dacewa da taimakon kwararren mai horarwa), yi aiki tare da sassaucinka - musamman wannan yana girgiza daskararrun jijiyoyin tsokoki na cinya, Hanyoyin Achilles, wuyan hannu. Ina ba ku shawarar ku samo ayyukan shimfidawa da suka dace da kanku.
Kuma bari matsalolin wahalar aiwatarwa su hana ku - tare da dabarar da aka kawo da nauyin aiki mai kyau, za ku sami fa'idodi masu yawa a kan mutanen da ke yin aiki kawai da daidaitaccen ɗaga - daidaituwa tsakanin juna, ƙwanƙwasa ƙarfi, cikakken motsi na haɗin gwiwa, ƙwayoyin tsoka na ɗamarar kafaɗa ta sama - Ina tsammanin, don kare kanka ya cancanci sadaukar da wata guda - sake kula da sabon motsi da kanka
