Hankalin Dumbbell

Dumbbell Lunges motsa jiki ne na asali don haɓaka tsokoki na ƙafafu da gindi, sananne a cikin CrossFit. Kayan yana da nasiha a yanayi ga wadanda suke son koyon yadda ake yin huhu da dumbbells daidai. A yau za mu kalli dabarar yin huhu tare da dumbbells kuma mu gaya muku yadda za ku yi amfani da wannan motsa jiki mai sauƙi don ƙirƙirar nauyi mai nauyi ga gindi.

Ayyukan motsa jiki

Huhunan dabbobi tare da dumbbells kayan aiki ne masu ƙarfi don gina ɗakuna masu kyau da na roba, kuma a cikin wannan aikin, za a iya sauya kayan zuwa quadriceps da hamstrings.

Za a iya yin huɗa tare da dumbbells ko tare da ƙararrawa, amma babu wani bambanci mai mahimmanci a cikin fasaha tsakanin waɗannan nau'ikan, zaɓi wanda ya fi dacewa a gare ku don yin wasan motsa jiki.

Idan kuna da layi mai kyau na dumbbell a wurinku, to tabbas zai fi kyau a yi wannan aikin tare da dumbbells, tunda zai fi muku sauƙi don rarraba kayan da ƙoƙarin ƙara nauyin aiki a cikin aikin tare da kowane sabon aikin motsa jiki.

Menene ma'anar?

Huhun huhu tare da dumbbells a hannu wasu matakai ne madaidaiciya tare da tsugunnawa a gaban kafa. Idan muka fadi gaba, gwargwadon yadda ake samun gindi da ƙusoshin hanji, ya fi ƙanƙanta - gwargwadon aikin quadriceps. Sabili da haka, zaku iya bambanta kaya tsakanin waɗannan rukunin tsoka dangane da wane tsokoki da kuke son aiki a cikin aikin yau.

Amfana

Fa'idodin huhu tare da dumbbells ba abin ƙaryatuwa ba ne - babu adadin satar ƙafa a cikin na'urar kwaikwayo ko tayar da kafa yayin kwanciya a kan ciki ba zai ba da irin wannan kyakkyawan sakamako ba. Sabili da haka, huhu yana da amfani ga duka maza waɗanda ke son samun ƙarfin tsoka, da kuma mata waɗanda burin su shine gina gindi mai ban sha'awa da kuma jan hankalin kowa a kusa.

Waɗanne tsokoki suke aiki?

Huhu tare da dumbbells a hannu wani atisaye ne na haɓaka kwankwaso da gindi, duk da haka, bambancin wannan motsi zai ɗora wasu yankuna na waɗannan tsokoki ta hanyoyi daban-daban.

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Hakanan mahimman abubuwa a cikin rarraba kaya sune:

1. kewayon motsi;
2. tsayin tafiya

Yin kowane abu a cikakke, a duk lokacin da ya shafi bayan cinyar ku ga marayanku kuma ku ɗan dakatar da shi a takaice a mafi ƙanƙan da amplitude, yana sanya ƙarin damuwa akan abubuwan da kuke yi. Girman faɗin da kuka taka a kan dumbbell lunge, ƙarancin fitowarku da guntun hanzarinku suna aiki. Horananan hanyoyi sun sanya ƙarin damuwa akan quadriceps, musamman maƙunshin medial.

A cikin dukkanin bambancin abincin, masu yin aiki da kashin baya, tsokoki na ciki da kuma (zuwa ƙarami) ƙwayoyin trapezius suna aiki azaman tsokoki masu daidaitawa.

Fasahar aiwatarwa

Yaya ake yin huhu tare da dumbbells daidai? An yi imanin cewa wannan aikin motsa jiki ne mai matukar dacewa daga mahangar ɗan adam, a nan za mu ci gaba tare da yanayin tafiya mai sauƙi a gare mu, kuma kusan ba zai yuwu mu sami rauni ba (ba shakka, tare da madaidaiciyar dabara da aiki tare da matsakaicin nauyi). Babu cikakken buƙatar yin wannan aikin tare da ma'aunin nauyi don 2-3 reps., ba za ku ba kowa mamaki da wannan ba, ba za ku yi aiki da kyau ba yadda ya kamata ga ƙungiyoyin tsoka, amma kuna iya haifar da cutar da ba za a iya magance ta ga jiki ba, musamman, ga kayan haɗin haɗi-ligamentous.

Dogaro da irin aikin da kuke yi a cikin horo, dabarun motsa jiki na iya bambanta a wata hanya ko wata. Kada ka kasance cikin gaggawa; idan dabarar wani nau'in huhu ba ta da kyau a gare ku, fara aiwatar da wannan aikin ba tare da nauyi ba sai kawai a ci gaba zuwa huhu tare da dumbbells mai haske, a hankali kuma a hankali yana haɓaka nauyin aiki. Sabili da haka, duk 'yan wasa masu ƙwarewa ya kamata su fara tuna manyan fannoni, ba tare da babu motsa jiki ko ɗaya da zai iya yi ba, wato:

• Ci gaba da madaidaiciya cikin aikin duka;
• A cikin yanayin farawa, ƙafafu suna da faɗi kafada ɗaya;
• Muna fitar da iska don kokari;
• Mun jingina a kan diddige, tsaya a kan duka ƙafa tare da kowane mataki;
• Muna ƙoƙari mu ci gaba da tafiyar matakai cikin hanzarinmu gabaɗaya, kada ku yi motsi kwatsam;
• Muna mai da hankali kan aikin tsoka; idan yayin motsa jiki kun ji damuwa a cikin ɗakunan ko jijiyoyin, to kuna yin wani abu ba daidai ba, kuma ya kamata ku tuntubi gogaggen malami don isar da dabarar.

Bidiyo game da madaidaiciyar dabara don aiwatar da huhu gaba tare da dumbbells a hannuwanku, nazarin kuskuren mafari na yau da kullun:

Yanzu bari muyi la'akari da mafi yawan nau'ikan huhun huhu.

Hankalin huhu gaba

Motsa jiki da aka fi amfani da ita a zagayenmu ita ce huhun gaba tare da dumbbells, inda ɗan wasa ke tafiya gaba kowane kafa. Dogaro da faɗin matakan, ana rarraba kaya tsakanin quadriceps da glutes.

Aauki mataki kamar 60-80 cm tsayi, dogaro a kan ƙafarka duka ka tanƙwara gwiwa a kusurwar dama. A wannan yanayin, gwiwa bai kamata ya wuce layin yatsun kafa ba. Yana da mahimmanci tafiya kai tsaye ba tare da juya ƙafa a ciki ko a waje dangane da wurin farawa ba, in ba haka ba zai yi wuya ka kiyaye daidaito kuma tasirin aikin zai ragu.

Idan kanaso karkatar da hankali daga abinda yashafi zuwa quadriceps, dauki gajeren hanyoyi kuma kayi kokarin "ture" gaban cinya yadda yakamata. Sakamakon ba zai daɗe ba a zuwa - kowace yarinya za ta iya samun ci gaba a cikin girman gindi a cikin fewan watanni.

Huhu na baya (huhu na baya)

Wannan sigar wasan motsa jiki ce wacce ɗan wasa ke motsawa tare da bayansa gaba. Motsawar tana da rikitarwa ta yadda bamu ga inda muke tafiya ba, kuma a lokaci guda muna kallon gabanmu kai tsaye. Ana buƙatar cikakken hankali na hankali akan tsokoki masu aiki don mafi kyawun sarrafa motsi.

Fara fara huhun huhu tare da gajerun matakai (kimanin 30-40 cm), jingina da farko daga yatsan ka sannan kuma da dukkan ƙafarka. A cikin wannan bambance-bambancen, nauyin ya fi sauka akan kan quadriceps mai fasali mai fasali. Yana da mahimmanci don shawo kan buƙatar neman hanyar motsi yayin yin huhu na baya, saboda wannan zai haifar da ɗaukar nauyin da ba a so a kan jijiyar mahaifa.

Hankalin gefe (huhu na huhu)

Dumbbell side lunges (ko gefen huhu) ana yin su yayin tsaye a wuri ɗaya. A wurin farawa na huhu zuwa gefen, sanya ƙafafunku a layi ɗaya, yi motsi tare da ƙafarku ta hagu kamar yadda ya yiwu zuwa gefen hagu, yayin da ke miƙa ƙafarku ta dama gaba ɗaya, komawa zuwa wurin farawa kuma ɗauki mataki tare da ƙafarku ta dama zuwa gefen dama. Lokacin sanya kafa, ƙafafun suna daidai da gwiwa.

Tare da huhu na gefen, cinya na ciki yana aiki da yawa, kuma yanayin daidaituwa da daidaituwa yana haɓaka sosai, wanda shine mahimmin ɓangare dangane da aikin aikin ɗan wasa.

Harshen huhu na Bulgaria

Harshen huhu na Bulgaria tare da dumbbells a hannu wani nau'i ne na motsa jiki wanda ɗan wasa ke sanya ƙafarsa ta baya a kan benci ko wani tsawa. Sabili da haka, don ƙara ƙarfin, ba za mu canza ƙafafunmu ba, amma aiki da farko da ɗayan, sannan da ɗayan kafar.

Aauki matsayi mai kyau, sa yatsan ƙafa ɗaya a kan benci, kawo ɗayan ƙafa a gaba 50-60 cm. Yi aikin a cikakke, yayin da ba miƙa gwiwa a kan layin yatsan ba, don haka za ku ji cikakken raguwa da faɗin ƙugu, da kuma kyakkyawan jini gindi Babban zaɓi ga 'yan mata. Masana ilimin kimiyyar halittu irin wannan motsa jiki yayi kama da na biomechanics na latsa dandamali da kafa daya tare da wuri mafi girma, saboda haka zaka iya canza wadannan atisayen guda biyu a zaman wani bangare na tsarin horon ka.

Harshen giciye (huhu na huhu)

Dumbbell giciye lunge ya fi zama sananne kuma ya haɗa da jan kafa na gaba zuwa gefe na gaba. Sanya kafarka ta hagu a matakin kafaɗarka ta dama, da ƙafarka ta dama a matakin kafaɗarka ta hagu, canza wasu ƙafafu, kuma kar ka manta da matsayin gwiwa - babu yadda za a yi ka kawo shi ciki.

Hankalin huhu yana haɓaka da kyau medial shugaban quadriceps, yana ba da wadataccen jini ga tsokoki masu aiki saboda gajeriyar motsi.

Kuna iya ganin yadda ake yin huhun dumbbell na huhu:

Bai kamata ku tsaya kan zaɓi ɗaya kawai don kai hare-hare ba, kowannensu yana da amfani da aiki a yadda yake so. Gwada dukkan bambancin da ke sama na huhu wanda baya tsayawa a tsari daya kuma zaku iya fahimtar abubuwan da ke gudana a kowane motsi, sannan kuma ku bayar da wani abu mai ban mamaki amma mai matukar tasiri a dukkan jijiyoyin kwatangwalo da gindi. Burningone daji a cikin tsokoki da yin famfo na mahaukaci saboda keɓancewar aiki da rashin hutawa tsakanin saiti tabbas ne.

Kari akan haka, yin wannan motsa jiki tare da dumbbells yana bunkasa karfin riko, tunda dole ne ku kiyaye nauyin a hannuwanku na wani lokaci mai tsawo. Ligaments da jijiyoyi suna da ƙarfi sosai, kuma zai zama sauƙi a gare ku don yin matattun abubuwa ko wasu atisaye masu mahimmanci ba tare da amfani da wuyan hannu ba.

Menene madadin wannan aikin?

Dumbbell lunges aiki ne mai tasiri don ƙwanƙwasawa da cinyoyinku kuma bai kamata a yi biris da su ba sai idan akwai dalili mai kyau. Idan yin aiki da kashin baya an hana shi a gare ku, gwada ƙoƙarin yin huhu a cikin injin mashin ko inji Smith. Don haka ba za ku iya kare kashin baya kawai ba, har ma kuyi aiki sosai a kan kungiyoyin tsoka masu manufa.

Kuna iya yi taka kan akwati ko wani tsauni, masana kimiyyar kere-kere na wannan motsi da tsofaffin cututtukan huhu kusan iri daya ne, kuma dangane da tasirin tsiya, ba su kasa da huhu ba. Kula da matsayin jikinka kuma yi wannan aikin tare da bayanka a mike, ba tare da jingina zuwa gaba ba.

Bindiga

Ungiyoyi masu ƙafa ɗaya (pistol squats) na iya maye gurbin huhu na giciye, amma yin wannan aikin a kan maimaita maimaitawa mai yawa zai yi wuya ga mafi yawan 'yan wasa kamar ƙwallon ƙafa ɗaya yana buƙatar ƙarin iko da ji da daidaito.

Sissy squats

Sissy squats - mai wahalarwa a zahiri da kuma damuwa, amma a lokaci guda motsa jiki mai tasiri. Muna riƙe da wasu tallafi da hannayenmu, sa ƙashin ƙugu da gwiwowi gaba, kuma mu kanmu muna lanƙwasa baya yadda ya kamata. Muna aiwatar da motsi har sai da biceps na cinya ya ta'allaka ne akan tsokar maraƙi, kuma gwiwoyi basu yi nisa ba sosai fiye da matakin safa. Abin kewayon wannan motsa jiki shine anan bamu dogara da diddige ba ko dukkan ƙafa, amma a yatsun kafa. Babban kewayon motsi, keɓantaccen aikin motsa jiki na quadriceps. Idan baku son yin huhun gaba ko huɗar huhu, gwada ƙoƙarin yin sissy squats a ƙarshen aikinku na kafa, lokacin da dukkan jijiyoyi da tsokoki sun riga sun gaji sosai. Mai wuya, mai raɗaɗi, mai wahala, amma mai tasiri.

Hopping a kan akwatin

Tsalle akwatinan ko tsallewar bazara ba su da tasiri a kan fitina da kwatangwalo fiye da huhun gargajiya, amma na iya zama babban ƙari ga ciwan huhun gaba ko huhu. Gwada tarin huhu da yawa da tsallewar bazara a jere ba tare da tsayawa don babban motsa jiki mai motsa jiki ba.

Don masu farawa, zai fi kyau ayi aikin ba tare da ƙarin nauyi ba. Wannan zai ba ka damar aiwatar da huhu cikin fasaha, tunda ba za ka fadi karkashin nauyin dumbbell ko barbell ba.

Shirye-shiryen horo

Hutun da ke da dumbbells galibi sun haɗa maza da 'yan mata a cikin ɗakunan ginin su.

Mafi yawan shirye-shirye:

Kayan kwalliyar da ke dauke da huhun dumbbell

Complexungiyoyin haɗin gwiwar da aka jera a ƙasa suna ɗauke da huhu tare da dumbbells kuma ba kawai zai ba da gudummawa ga haɓakar haɓakar ɗan wasa ba (ƙarfi, juriya, daidaitawa, karɓar ɗimbin tsoka, da sauransu), amma kuma zai haɓaka ƙimar kuzarin ku sosai yayin horo.

Kar ka manta da cin abinci daidai kuma murmurewa, tunda ya dogara da ko za ku iya nuna sakamako na zakara da gaske a yau. Idan kun ji rashin lafiya kowace iri, rashin barci, ko kuma kawai ba ku ji da mafi kyawun hanyar ba, muna ba da shawarar ku jira tare da waɗannan rukunin har sai an sabunta ku kuma maye gurbinsu da wani abu mai sauƙi.

Kalli bidiyon: 20 Min FULL BODY DUMBBELL WORKOUT at Home. No Repeat (Mayu 2025).