Barbell Latsa (Tura Latsa)

Ayyukan motsa jiki

11K 0 13.11.2016 (bita ta ƙarshe: 05.05.2019)

Latsa matsin lamba mai matsakaici yana daya daga cikin shahararrun atisayen karfin gwiwa. Kuma wannan ba daidaituwa bane, saboda yana ɗayan ɗawainiyar ɗaga nauyi wanda ke aiki da manyan ƙungiyoyin tsoka. Hakanan yana haɓaka daidaituwa da sassauci. Schwung Bench Press zai dace sosai cikin shirye-shiryen horo.

A yau zamu tattauna wadannan abubuwa:

• Waɗanne ƙungiyoyin tsoka matsa turawa ke aiki akan su?
• Fasahar aiwatarwa tare da cikakken hoto da umarnin bidiyo.
• Kuskuren da ke faruwa na 'yan wasa masu tsalle-tsalle.
• Shawarwari game da yawan nauyin da yawan hanyoyin.

Waɗanne tsokoki suke aiki?

Tare da fasaha daidai yadda aka zartar da matse turawa tare da sandar ƙarfe, dukkanin rukuni na tsokoki suna aiki - daga ƙafa zuwa kafaɗa. Bari muga wane tsokoki ne suke aiki tukuru a wannan yanayin, kuma ga waɗanne tsokoki ne wannan atisayen yafi dacewa?

Muscleungiyoyin tsoka na sama

Bari mu fara nazarin tsokoki na sama waɗanda suke aiki tare da shvung press. Kamar yadda kake gani daga zane, wannan shine:

• Deltas (gaba da tsakiya);
• Tsokoki na pectoral;
• Triceps
• Babban baya.

Delta da triceps na gaba suna aiki mafi yawa - babban nauyin motsa jiki ya hau kansu.

Muscleananan ƙungiyoyin tsoka

Daga cikin ƙananan ƙwayoyin tsoka da ke cikin aikin, ana iya bambanta masu zuwa:

• Gaba da bayan cinya;
• Gindi;
• Caviar;
• Kananan baya.

Lokacin hanzarta sandar sama, da lokacin shan ta zuwa ga dutsen, kusan dukkanin jijiyoyin kafa suna aiki sosai.

Idan muka taƙaita tambayar, waɗanne tsokoki ke aiki a yayin buga jaridu, to delta, triceps, gaba da bayan cinya, calves da gindi na karɓar mabuɗin maɓalli.

Fasahar motsa jiki

Mun juya zuwa mafi mahimmancin ɓangaren labarin - dabarar yin aikin motsawa na turawa. Za mu bincika duk matakan aiwatarwa, da kuma kuskuren kuskuren 'yan wasa masu ƙwarewa.

Matsayi na farko

Matsayin farawa don latsa barbell kamar haka (duba matsayi na 1):

• Kafa sun fi fadi kafada;
• Baya baya madaidaiciya - muna kallo a gabanmu;
• Sanda ya tsaya akan delta na gaba;
• Kamun ya fi kafada fadi nesa ba kusa ba (a hankali zare barbell din ta yadda nisan daga tsakiya zuwa hannun dama da hagu daya yake, in ba haka ba kuna iya faduwa da shi);
• Gaban goshin ana juya shi ta yadda 'yatsun hannu zai' dago kai tsaye daga dan tsere '(madaidaiciyar riko a wannan matsayin);
• Sanda ya tsaya akan tafin hannu, kai kace akan masu tallafi ne.

Lura cewa ba ka riƙe sandar da hannayenka ba - ya ta'allaka ne a kan dutsarka, kawai za ka gyara ta da hannunka (don kada ta yi birgima). Kada ya kasance akwai kaya a hannu. Koyaya, ya kamata goge suyi matsi da ƙarar, tunda matsi na gaba zuwa sama zai buƙaci riƙe shi da ƙarfi.

Matsayin hanzari (aka liyafar) na haɓaka

Daga matsayin farawa, kuna yin ɗan gajeren squat. Bunkasar haɓaka da ɗaukar matakai kamar haka (duba matsayi na 2):

• Baya da makamai sun kasance a wuri guda;
• Kafafu sun dan lankwashe.

Wannan shine matsayin da dole ne ku sanya jaka mai ƙarfi tare da ƙafafunku sama, yana ba da ƙarfin haɓaka hanzarin sandar. Kuma kamar dai yana hana motsawa daga ƙafafu, an haɗa hannayen a cikin aikin, yana tura ƙwanƙolin sama da kai. Hannuwa zasu fara kunnawa a tsakiyar lokacin aikin kafa. Tura hannaye a tsaye zuwa sama.

Matsayi na sama

Bayan tura sandar sama, yakamata ku kasance cikin matsayi mai zuwa:

• Afafu da baya kamar yadda suke a wurin farawa (a miƙe tsaye, a miƙe tsaye, ƙafafu sun fi faɗaɗa kafaɗu, duba a tsaye)
• Hannun suna riƙe da ƙuƙwalwar a sama yayin da ake faɗaɗa su sosai.
• Ya kamata sandar ta zama daidai a saman kai (kambi). A wannan yanayin, kafafu, jiki da hannaye lokacin da aka tsara daga gefe ya kamata su samar da layi madaidaiciya 1. (duba hoto a ƙasa).

Daga wannan matsayin, zamu buƙaci komawa matsayin farawa. Muna yin sa kamar haka -> matsar da kan mu baya kaɗan -> daidaita kirji da ɗan lanƙwasa ƙananan baya (shirya kirji da kafaɗu don karɓar ƙwanƙwasa) -> a daidai lokacinda sandar ta taɓa delta, muna yin ɗan tsoma - ta haka muka sami kanmu a matsayi na lamba 2. Saboda haka, latsawa ta sake shirye su kashe wuta ta gaba.

Kuskure na al'ada

Kamar yadda yake tare da kowane motsa jiki na CrossFit a cikin latsa turawa, 'yan wasa suna yin kuskure. Bari mu raba su don kar kuyi koyi da namu.

1. Nutsuwa mai zurfin gaske A wannan yanayin, shvungs ɗinmu ya zama abin tursasawa - shima motsa jiki ne mai kyau, amma ba abin da muke buƙata yanzu ba.
   
2. A matsayin farawa, ga yawancin 'yan wasa masu farawa, ana riƙe sandar da hannaye, maimakon kwanciya a kan delta (wani lokacin matsalar tana cikin sassaucin jiki ne - wasu ba sa iya karkatar da hannayensu ta hanyar da ta dace; a kowane hali, kuna buƙatar yin aiki daidai dabara).
   
3. Dan wasan ya kanso bayansa lokacin tsugune. A matsayinka na mai mulki, wannan yana faruwa yayin aiki tare da nauyi masu nauyi. Alamar mahimmanci: idan ba za ku iya yin atisaye tare da babban nauyi bisa yarda da dabarar ba, to ku tafi ƙananan nauyi kuyi aiki har sai ya zama cikakke.
4. Yana da matukar mahimmanci a ɗauki sandar daga saman matsayi lami lafiya. Sau da yawa yakan faru cewa da farko ɗan wasa “ya yi flops” a kirji, sannan kuma ya yi sub-squat don motsa jiki na gaba. Lokacin ɗaga nauyi masu nauyi wannan na iya shafar gabobin ku mara kyau - ya fi kyau a ci gaba da motsi daga sama zuwa tsugunne a matsayin yanki ɗaya.

A ƙarshe, bidiyo mai cikakken cikakken bayani game da koyar da dabarun tura ɗan ƙara tare da ƙararrawa:

Shirin Ci Gaban Schwung

A ƙasa zaku sami shawarwari don kashi da lambar saiti na latsa turawa a cikin motsa jiki ɗaya. Gabaɗaya, muna ɗaukar motsa jiki 8 (a ƙimar motsa jiki 1, inda akwai matsi turawa a kowane mako - jimillar shirin na watanni biyu). Arin lambobi a cikin% kuma a cikin kwalliya yawan maimaitawa.

1. 50 (10 reps), 55, 60, 65, 70 - duk 10 reps.
2. 50 (maimaita 10), 60.65.75,80.75 (duka 8).
3. 50 (maimaita 10), 60,70,80, 85,82 (duka 6).
4. 50 (10 reps), 65 (6), 75, 82, 90, 85 (duka 5).
5. 50 (10 reps), 65 (6), 75, 85.91, 88 (duka 4).
6. 50 (10 reps), 64 (6), 75, 85, 95.91 (duka 3).
7. 50 (10 reps), 64 (6), 80 (5), 88 (3), 97 (2), 94 (2).
8. 50 (10 reps), 64 (6), 79 (5), 88 (3), 91 (1), 97 (1), 102 (1), 105 (1)

Muna fatan kun ji daɗin kayanmu a babban wasan motsa jiki - jaridar barbell. Raba shi tare da abokanka. Har yanzu akwai tambayoyi - maraba a cikin maganganun.

Kalli bidiyon: BEST Dumbbell Chest Exercises - At Home Pec Workout (Mayu 2025).