Bellungiyoyin bellungiyar Barbell

Nutsuwa tare da sandar ɗorawa a kafaɗu wani motsa jiki ne na yau da kullun wanda aka saba da shi a cikin motsa jiki da haɓaka ƙarfi, wanda ya ƙunshi yawancin ƙungiyoyin tsoka. Tare da matattun abubuwa da matattarar benci, wannan alama ce ta aikin 'yan wasa da ƙarfin horo, kuma madaidaiciyar dabara don yin wannan aikin tana da mahimmanci. A yau za mu gaya muku yadda ake yin squat tare da barbell daidai, yadda za a ƙara sakamakon ku da yadda za ku iya maye gurbin wannan aikin.

Barbell squat wani kayan aiki ne mai mahimmanci don haɓaka ƙwayar tsoka a ƙafafu da gindi, babu wuya aƙalla ɗan wasa guda ɗaya a duniya wanda baya yin squats, kuma a lokaci guda yana alfahari da quads mai ƙarfi. A saboda wannan dalili, wannan aikin ya sami babban shahara a kowane gidan motsa jiki a duniya, kuma samun ci gaba a cikin tsugunnowa babbar manufa ce ga yawancin gogaggun kuma ba haka ba 'yan wasa ba.

A yau za mu gaya muku game da yadda ake yin shingen barbell daidai - dabarun motsa jiki, da kuma abin da tsokoki ke aiki, duk fa'idodi, abubuwan da ke haifar da rikice-rikice ga masu nauyi. Da sauran bayanai masu amfani.

Me yasa ake bukatar wannan motsa jiki?

Legafafun kafa ne, komai wasan da muke yi. Dambe, kokawa, gicciye, motsa jiki, motsa jiki - a cikin ɗayan waɗannan fannoni ba za ku sami babbar nasara ba idan ƙafafunku ba su sami isasshen kaya a matsayin ɓangare na tsarin horar ku.

Theungiyar barbell shine watakila motsa jiki mafi wuya a rayuwa. Kuma ba kawai a zahiri ba, har ma da ɗabi'a. Kalli duk wata gasar hawan iko da kuma lura da yadda masu dagawa suka saita kansu kafin suyi kokarin tsugune. Yana da wuya cewa kuna so ku shiga hanyar wannan mutumin. A cikin yanayin ƙarfin hauka ne kawai za a iya cin nasara da irin waɗannan nau'ikan nauyi.

Tare da rarrabe ikon hawa sama, tsugunno wani motsi ne na gasa. Mene ne rawar squats a cikin CrossFit:

1. Squats da barbell a kan kafadu an haɗa su a cikin ɗakunan gidaje da yawa don 'yan wasa na matakan horo daban-daban.
2. Ba tare da daidaitaccen fasaha ba, zaku iya mantawa da motsi kamar ƙwace, mai tsabta da jerk, masu turawa, ƙwanƙwasa, da dai sauransu.
3. Matsakaicin ɗayan ɗayan motsa jiki ne wanda ke motsa ƙarfi da saurin aikinku. Yin kwaskwarima mai nauyin gaske yana buƙatar ƙarancin ƙarfi, yanayin motsin rai da himma, yana ƙaruwa da bugun zuciya, wanda ke ba da gudummawa ga aikin lipolysis.

Waɗanne tsokoki suke aiki?

Babban nauyin da ke motsawa ya faɗi akan:

• Quadriceps;
• Hip biceps;
• Musclesusoshin Adductor na cinya;
• Tsokoki na gluteal;
• Tenwararrun masu juyayi.

Tsokokin 'yan jaridu, gastrocnemius, soleus da tsokoki na trapezius suna aiki azaman tsokoki masu daidaitawa yayin dukkan motsi.

Ribobi da fursunoni na barbell squats

Barbell squat yana da mahimmanci, motsa jiki mai rikitarwa wanda ya haɗa da kusan kowace ƙungiyar tsoka a jikinku. Yana da wuya cewa aƙalla motsa jiki guda ɗaya, banda matattu, za su iya kwatantawa tare da tsugunno a cikin wannan alamar. Irin wannan nauyin ba zai iya haifar da sakamako ba: ka zama mai ƙarfi, mai dawwama da ƙarfi.

Amfanin motsa jiki

Ga maza, tsugune mai nauyi motsa jiki # 1. Yawancin karatu sun tabbatar da zaton cewa wannan motsa jiki yana haifar da ƙara ɓoye babban hormone na anabolic, testosterone. Wannan hormone ne ke da alhakin duk halayen da ke tattare da mutum na ainihi: ƙarfi da juriya, yarda da kai, yawan ƙarfi na jima'i, lafiyar jiki, da kuma abin da ake kira "kwarjinin maza." Saboda wannan, muna ba da shawarar yin shinge na barbell ga duk maza, ba tare da la'akari da shekaru ba, sai dai idan akwai takaddama na likita game da wannan.

Fara da ƙananan nauyi kuma a hankali ƙara fayafai a sandar, to a tsawon lokaci za ku ga cewa ba wai kawai kun sami ci gaba sosai ba a cikin motsa jiki a dakin motsa jiki, amma gaba ɗaya kun zama masu ƙarfin gwiwa da kuzari.

Koyaya, duk wannan baya nufin squats motsa jiki ne na namiji kawai. Ga girlsan mata, bellan tsugunna masu yalwa suma ya zama ɗaya daga cikin tushen tsarin horo. Wannan motsi ne wanda yake sanya damuwa mafi girma a kwatangwalo da kyalli kuma ya basu fasalin wasan.

Kari akan haka, yin tsuru-tsuru cikin hanzari ya kunshi kashe kuzari sosai. Fewan saitunan gaske masu wahala za su ƙona fiye da adadin kuzari fiye da rabin sa'a na tafiya a kan abin hawa. Sabili da haka, ya kamata a yi squats ba kawai idan burin ku shine ku ɗora ƙafafunku da gindi ba kaɗan, amma kuma a lokacin kawar da ƙiba mai yawa, don haka aikin bushewa zai ci gaba sosai da inganci.

Harmarin cutarwa daga motsa jiki

Duk illolin da ke tattare da barikin squet yana sauka ne ga sakamakon da keta fasaha ya haifar. Tsanani karkacewa daga madaidaiciyar dabara ko aiki tare da nauyi masu nauyi na iya haifar da raunin jijiyoyin gwiwa da haɗin gwiwa, da faruwar fitowar abubuwa da kuma hernias a cikin layin lumbar. Raunuka ga haɗin kafada da na juyawa suma ba sabon abu bane. A matsayinka na mai mulki, suna tashi sakamakon matsayi mara kyau (ƙasa ƙasa) na haɓaka.

Har ila yau, ana tunanin Barbell squats yana da sakamako guda ɗaya mara daɗi - ƙaruwa a girman kugu. Wannan ba gaskiya bane, saboda girman gadonku ya ta'allaka ne da dabi'un halittar jini, dabi'ar yawan zobenku da hauhawar jini, da kuma girman ciki. Koyaya, lodin da aka yi a kan larura da ɓoye a lokacin squats yana da nauyi ƙwarai da gaske, kuma idan kun daraja ƙwanƙwarku kuma kun ji cewa ya fara girma, to, a cikin squats da matattu yana da kyau a rage gudu ta amfani da nauyi masu nauyi. Har ila yau, squats na kara matsi na ciki, wanda zai iya haifar da cututtukan ciki, amma a mafi yawan lokuta ana iya kaucewa wannan matsalar ta hanyar amfani da bel na motsa jiki.

Contraindications

A lokacin tsugune-tsalle tare da barbell, an halicci lodi mai karfi a kashin baya, saboda haka wannan aikin yana da matukar takaitawa ga duk 'yan wasan da ke da wata matsala game da tsarin musculoskeletal. Hakanan yake game da gwiwa ko haɗin gwiwa: idan a kwanan nan da suka gabata kun sami rauni, to ya kamata a rage girman yin kwalliya tare da barbell. Don gyara da dawo da kayan da suka ji rauni, zai fi kyau a yi amfani da atisaye a keɓe, kamar lankwashewa da faɗuwa da ƙafafu a cikin inji.

Fasahar aiwatarwa

Akwai maganganu da yawa game da madaidaiciyar fasahar tsugunne tare da abin ɗorawa a kafaɗun. Lambar su ta kasance saboda gaskiyar cewa dabarar na iya bambanta saboda sifofin jikin mutum na musamman (alal misali, daga tsawon gabobin jiki, ƙarar gindi, sassauci a ɗakunan kafaɗa da kafaɗa, da sauransu). Sabili da haka, shawarwarin da aka lissafa a ƙasa cikakke ne a cikin yanayi, ƙwarewar da za a iya karɓa a gare ku na iya taimaka muku haɓaka ƙwararren mai horar da kanku. Da kyau, bari mu gano yadda za a yi madaidaiciyar madaidaiciya tare da barbell.

Aauki ƙugu a bayanku

Farkon motsi - cire sandar daga sanduna. Rike sandar sosai a fadi mai fadi fiye da kafadu, mun tsuguna a karkashin sandar daidai a tsakiyar sandar, muna latsawa cikin sandar tare da trapezoids, kuma cire sandar tare da motsin ƙafafunmu. Yana da mahimmanci a kiyaye bayanka a mike lokacin cire sandar daga sandunan, tunda a wannan lokacin ne kashinmu ke fuskantar matsakaicin nauyi.

Mataki na gaba - matsa daga kankara da gyara. Wajibi ne a ɗauki stepsan matakai tare da bayanku na gaba, don samun daidaitaccen matsayi da fara gudanar da aikin. Auki lokaci lokacin tafiya tare da bayanka gaba, ƙungiyoyin ya zama masu santsi da aminci. In ba haka ba, zaku rasa daidaito da iko da motsi, don haka haɗarin rauni.

Squat

Yanzu kuna buƙatar aiwatar da squat kanta daidai. Babu wani ra'ayi maras tabbas game da batutuwa kamar: zurfin fadada, faɗin kafa, matakin karkatar da jiki da kuma matakin juyawar ƙafa. Duk ya dogara da irin burin da kake bi.

• Misali, idan kai mai daukar nauyi ne, tsayayyen kafa da kuma mafi girman karkatar jiki zasu dace da kai saboda wannan zai baka damar dauke karin nauyi.
• Idan kuna son yin aiki a kan quadriceps a keɓe, ya kamata ku yi squats tare da ƙafafu biyu a layi ɗaya kuma a cikin gajeren amplitude, don gindi, muna yin zurfin zurfin tare da barbell.

Babban abu - kar ka manta da riƙe baya a miƙe kuma yi ƙoƙari kada ku ja gwiwoyinku fiye da layin safa a mafi ƙasƙanci na amplitude, tunda wannan zaɓin don yin squats yana da matukar damuwa. Ka tuna da numfashi: ana fitar da iska koyaushe tare da ƙoƙari.

Yi amfani da bel na motsa jiki yayin ɗaga nauyi masu nauyi don kiyaye ƙashin bayanku a cikin matsayi da rage haɗarin cutar herbal. Wani karin bayani mai fa'ida ga 'yan wasa masu karfi shi ne cewa yin amfani da takalmi mai daukar nauyi maimakon takalman motsa jiki na yau da kullun na taimakawa dan rage yawan motsi. Mataki na karshe shine sanya barbell a kan sigogi. Tsayawa daidaituwar ku da bayanku a madaidaiciya, ɗauki stepsan matakai zuwa ga sasannin kuma sanya a hankali. Babu wani abu mai rikitarwa.

Wannan bidiyon tana bayyana dabarun yin aikin, da kuma kuskuren da aka saba da masu farawa:

Yadda ake Kara Barbell Squat?

Kowane maziyarci na biyu zuwa dakin motsa jiki yana al'ajabin yadda ake haɓaka squat tare da barbell. Akwai hanyoyi da yawa, amma ma'anar koyaushe tana cikin fannoni biyu: hawan keke mai nauyi da nauyi (ta amfani da kashi dari da sauya haske / nauyi motsa jiki) da yin atisayen taimako. A aikace, mai samarda wutar lantarki mai shirya gasa yawanci yakanyi motsa jiki sau biyu a kowane mako, daya daga cikinsu yana aiki tare da nauyi daidai da 50-60% na matsakaicin, 5 reps a saiti uku, dayan kuma mai nauyin daidai da 75-85% na matsakaici, maimaitawa 5 a cikin hanyoyi biyar. Kusa da gasa, nauyin sandar yana ƙaruwa, kuma adadin maimaitawa yana raguwa.

Don ayyukan motsa jiki, fifikon shine don tsayar da squat, gaban squat, lanƙwasa barbell, kujerun benci, da kuma jujjuyawar sama.

• Dakata squats - wani nau'in tsugunne wanda ɗan wasa ke aiki a cikin mafi zurfin yiwuwar, yana gyara kansa na secondsan daƙiƙu a wuri mafi ƙasƙanci. Motsi sama yana fashewa, don haka yana ƙaruwa da saurin ɗagawa tare da masu zama na yau da kullun.
• Squungiyoyin gaban bambanta da yanayin tsalle-tsalle na gargajiya a cikin matsayin sandar - ga shi a kan kirji. Godiya ga wannan, vector na motsi yana ɗan canzawa kaɗan, kuma quadriceps yana karɓar nauyi mai tsanani.
• Barbell ya tanƙwara yana da matukar mahimmanci ga athletesan wasa masu ƙarfi, saboda suna taimakawa wajen riƙe jiki ya fi karko yayin tsugune mai nauyi.
• Benci squats - wani nau'in squats a cikin gajeren amplitude (mun sauka sama da layi ɗaya), inda aikinmu shine sauka zuwa matakin benci.
• Squunƙwasa Kan Sama - motsa jiki na daidaitawa, yana da matukar wahala ga masu farawa. Yana taimaka wajan ji daɗin kusurwa da makafi.

Kuskure na al'ada

Idan yin squats baya samun sakamakon da kuke so, to kuna yin kuskure. Da ke ƙasa akwai taƙaitaccen jerin kuskuren da aka fi sani da yawancin 'yan wasa masu ƙwarewa ke yi:

Matsakaicin motsi mara daidai

Deepungiyoyin zurfin zurfin kawai suna da tasirin gaske. Idan baku sauko zuwa matakin daidai da bene, to, kada kuyi tsammanin sakamako. A wuri mafi ƙasƙanci, bayan cinya ya kamata ya taɓa ƙwayoyin ɗan maraƙin. Ba duk athletesan wasa bane suke yin hakan yanzunnan saboda rauni mara ƙarfi, don haka kar a manta da miƙa bayan horo, ya kamata a ba da kulawa ta musamman ga yan quadriceps da masu tallata cinya.

Undididdigar baya yayin ɗagawa

Ana iya ganin wannan a kowane ɗakin motsa jiki lokacin da ɗan wasa ke tsugune da matsakaicin nauyi. Idan bayanku ba shi da ƙarfi don tsayawa kai tsaye a lokacin tsugune mai nauyi, to ya kamata a rage nauyi kaɗan kuma ya kamata ku fara ƙarin horo na masu ba da ƙwayoyin kashin baya. Don wannan, haɓakar haɓaka tare da ƙarin nauyi sun fi dacewa. Amfani da bel na wasa shima yana warware wannan matsalar ta wani bangare.

Matsayi a cikin kashin baya na lumbosacral

Wataƙila kun taɓa gani fiye da sau ɗaya yadda wasu 'yan wasa ke' peck 'tare da coccyx ɗinsu a wuri mafi ƙasƙanci na amplitude. Wannan ya sa ɗagawa ya ɗan sauƙi, amma ba yadda za a yi haka - wannan hanya ce kai tsaye zuwa rauni.

Motsa gwiwa

Duk cikin motsa jiki, gwiwoyi su kasance a cikin jirgin sama ɗaya da ƙafafu. Matsar da gwiwoyi zuwa ciki dangane da yanayin da ya dace abun karba ne. Raunin meniscus na iya kawo ƙarshen aikin wasan ku.

Matsayin ƙafa mara daidai

Kafafu yakamata a bude su kuma dan fadi sama da matakin kafada. Wannan ita ce kawai hanyar da zaku iya zama cikin zurfin isa kuma a lokaci guda kada ku ƙirƙiri kaya mai ƙarfi akan haɗin gwiwa.

Hanyar numfashi mara daidai

Ka tuna da wata doka mai sauƙi: ana yin fitar da iska koyaushe tare da ƙoƙari. Sabili da haka, kuna buƙatar shaƙa yayin gangarowa zuwa ƙasa, shaƙu - yayin hawan. Idan baku bi wannan fasahar ba, tsokokinku ba za su sami isashshen oxygen ba kuma tasirin aikin zai ragu sosai. Lalacewar lafiya, ciwon kai, jiri da kasala sakamakon rashin wadataccen jini a kwakwalwa da kuma karuwar matsin intracranial suma suna yiwuwa.

Madadin ga barbell squat

Don dalilai na kiwon lafiya ko wasu dalilai, wasu masu wasan motsa jiki suna taurin kai suna watsi da wani motsa jiki kamar su tsugunne. Yadda za a maye gurbin squats da barbell?

1. Squungiyar Smith... A cikin wannan samfurin, an ɗan ƙara ƙafafun gaba, wanda zai rage kaya a kan haɗin gwiwa.

   

   Em Artem - stock.adobe.com

2. Masu fashin baƙi... Idan kun yi sa'a kun sami inji mai kyau, zaku iya fara yin tsugunno a ciki ba tare da damuwa da kashin bayanku ba - axarfin axial ba shi da yawa anan.

   

   L splitov27 - stock.adobe.com

3. Kafa kafa... A tsarin halittu, wannan motsa jikin yayi kama da na tsaka mai wuya, ana gudanar da aikin ne kawai ta hanyar lankwashewar gwuiwar gwiwa, quadriceps da addu'o'in tsoka na cinya suna aiki sosai a kebe.
   
4. Huhu... A cikin huhu, akwai nauyin axial a kan kashin baya, amma nauyin aiki ba shi da yawa a nan. Maida hankali ya koma zuwa ga masu sanya cinya da gindi.

   

   © Makatserchyk - stock.adobe.com

Wataƙila waɗannan sune manyan atisaye guda 4 waɗanda zasu iya gasa tare da squat dangane da ƙimar danniya da aka sanya wa jiki. Ba wai kawai nauyin da ke kan tsokoki ba ne, har ma game da tasirin da yake tattare da jikin mutum, musamman kan asalin halittarta ta fuskar kwayar halitta - cikar wadanda suke da matukar nauyi suna da tasiri mai amfani wajen samar da kwayar testosterone da ke kara girma, wanda hakan kuma zai haifar da karuwar masu nuna karfi da kuma karfin tsoka, ƙara libido da yin jima'i, kazalika da daidaita tsarin haihuwa.

Ka'idoji don tsugunne marasa tushe

Abun takaici, kasafin kudin tarayya na kasarmu bai isa ya inganta cigaban daukaka wutar lantarki ba, don haka muna da kungiya daya tak da Hukumar Kula da Wasanni ta Tarayyar Rasha ta amince da ita - Tarayyar Powerlifting Federation (RFP).

An tsara mizanin ta hanyar jimlar ƙungiyoyi uku (squats, bench press, deadlift). Babu keɓaɓɓun saiti don squats. Idan kuna son gwada ƙarfin ku sosai, ina ba da shawarar sosai shiga cikin gasar. Ana gudanar da gasa a kai a kai a duk yankin Tarayyar Rasha; ana iya samun kalandar gasa da ka'idoji a shafin yanar gizon hukuma na tarayyar.

Hakanan akwai sama da tarayyar da ba ta jihohi ba da ke aiki bisa tsarin kasuwanci. Babban kuɗin yana fitowa daga masu saka hannun jari masu zaman kansu, tallata kayan jigogi (abinci mai gina jiki, tufafi da kayan aiki) da kuma kuɗin shiga na mahalarta gasar. Mafi mashahuri tarayyar tarayya ba WPC / AWPC (ba-sarrafa doping / doping-sarrafawa). Da ke ƙasa akwai jagororin haɓaka ƙarfi na ƙasusuwa don 2019.

Matsakaitan bitar AWPC-Rasha don haɓaka wutar lantarki ba tare da kayan aiki ga maza ba:

Ga mata:

Fitungiyoyin Crossfit tare da barbell

A ƙasa akwai ɗakunan gidaje da yawa waɗanda masu bin koyarwar aiki suka inganta wanda zai taimaka haɓaka tsarin aikinku, da haɓaka ƙarfin jimrewa, inganta kumburi da amfani da ƙarin adadin kuzari da kuka samu yayin hutun Sabuwar Shekara.