BAND ROW
Band Row - jan hankali a kwance don daidaita daidaiton ƙarfi na baya, matsayi da lafiyar kafada
Layin bandejin mai jujjuyawar motsa jiki ne, mai iya samun damar motsa jiki wanda ke ba da fifiko kan ja da baya na scapular da tsawo na thoracic yayin horar da manyan tsokoki na sama na baya. Lokacin da aka yi tare da tashin hankali da gangan, tsayayyiyar akwati da ingantattun injiniyoyin kafada layin band ɗin yana inganta ƙarfin ja, matsayi na kafaɗa, juriya da ma'aunin tsoka da ake buƙata don magance tsawan zama da kafaɗar gaba. Saboda maƙallan roba suna canza kaya ta kewayon, hankali ga ɗan lokaci, sanya anka da kusurwoyin haɗin gwiwa yana da mahimmanci. Wannan jagorar yana bayyana saitin, maimaita matakai huɗu, wurare uku masu zurfi na fasaha, kurakurai na yau da kullun da daidaitattun gyare-gyare, ci gaba mai ma'ana da cikakkun ƙa'idodin horarwa guda biyu. Umarnin aminci da tambayoyin da ake yawan yi akai-akai suna rufe lokacin da za a rage kewayo ko tuntuɓar likita. Karanta cikakkun matakai da bayanan fasaha kafin saitinku na farko kuma ku ɗauki layin band a matsayin motsi mai ƙarfi mai sarrafawa maimakon motsi mai ƙarfi.
- Tsokoki na farko
- Tsakiya da ƙananan trapezius, rhomboids, deltoids na baya, latissimus dorsi
- Tsokoki na ƙari
- Biceps brachii, brachialis, goshi extensors, thoracic extensors da core stabilizers
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Motsa jiki-tsage-tsalle tare da sarrafa scapular
Zan iya amfani da wurin lankwasa maimakon zama ko a tsaye?
Ee. Lanƙwasa-kan band jere (mai rataye a hips) yana ƙara buƙatar sarkar baya akan hamstrings da glutes yayin da yake kwaikwayon layin barbell na al'ada. Yi amfani da bambancin hinged kawai idan za ku iya kula da tsaka tsaki na lumbar ba tare da zagaye ba. Idan sarrafa lumbar ya gaza, koma zuwa jeri mai goyan baya ko zauna tare da goyan bayan ƙirji don ware babba-baya lafiya. Makullin iri ɗaya ne: farawa daga ja da baya da kuma sarrafa yanayin yanayi.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Anga da zaɓin band
Zaɓi ƙungiyar juriya wanda ke ba da damar maimaita sarrafawa 8-16 tare da tsari mai kyau. Mayar da band ɗin zuwa madaidaicin wuri mai ƙarfi a kusan tsayin ƙirji don jeri zaune ko tsaye, ko ɗan ƙasa da tsayin sternum don ƙaramin jeri. Bincika anga don kowane lalata kuma gudanar da band ɗin ta cikin ko kusa da madaidaicin carabiner ko anga wanda aka ƙera don maɗaurin roba. Idan amfani da anka na kofa, tabbatar da ƙofar tana rufe zuwa gefen hinge da makullai; kar a taɓa dogara da wani ɗan kulle kofa. Tare da band ɗin ninki biyu ko guda ɗaya dangane da juriya da ake so, riƙe riƙon band ɗin ko ƙungiyar kanta tare da wuyan hannu tsaka tsaki da cikakken riƙon hannu.
- 2
Fara matsayi da matsayi
Tsaya ko zauna tsayi tare da kashin baya tsaka tsaki: kula da yanayin lumbar na halitta ba tare da wuce gona da iri ba ko lallashi. Zana haƙarƙarin ɗan ƙasa zuwa ƙashin ƙashin ƙugu kuma a ɗaure bangon ciki a hankali don haifar da barga mai tsayi. Mayar da ruwan kafada kawai zuwa maƙasudin matsayi na scapular na halitta - kar a tilasta matsananciyar tsunkule - kuma saita sternum dan kadan sama don ba da izinin ƙarami na thoracic. Ci gaba da chin tsaka tsaki da idanu gaba. Idan zaune, sanya ƙafafu a kwance kuma danna diddige don ƙirƙirar tushe mai tushe. Ya kamata a fara mika hannu zuwa ga anga tare da karkatar da gwiwar hannu kadan; kula da tashin hankali a cikin band a farkon don haka babu kasala.
- 3
Kisa: jan hankali
Fara ja ta hanyar ja da gwiwar hannu baya da ƙasa, tare da kai da gwiwar hannu maimakon hannaye. Fitar da motsi daga scapulae ta hanyar ja da baya a hankali kuma dan rage wulakanci na kafada (juyawa zuwa ƙasa) yayin da yake riƙe da tsawo na thoracic. Hannun zasu bi su ƙare kusa da ƙananan haƙarƙari ko ciki dangane da tsayin hannunka da tsayin anka. Ci gaba da wuyan hannu tsaka tsaki kuma ku guje wa yawan zafin gwiwar gwiwar hannu; nufin kusan digiri 10-25 na kwance humerus a ƙarshen ja, don haka gwiwar hannu suna tafiya kusa da gangar jikin maimakon fadi. Fitar numfashi a hankali yayin lokacin mai da hankali don guje wa riƙe numfashi da kuma taimakawa wajen tabbatar da kwanciyar hankali.
- 4
Mai sarrafa eccentric dawo
Mayar da motsi a cikin hanyar sarrafawa, ƙyale band ɗin ya daɗe a ƙarƙashin tashin hankali kuma ya dawo zuwa matsayin farawa tare da ɗan gajeren lokaci na gangan. Kada ka ƙyale makada ta kama ka gaba; sarrafa ruwan kafada don haka su yi tsayi a cikin tashin hankali maimakon rugujewa cikin wuri mai zagaye na thoracic. Kula da takalmin gyare-gyare ta tsakiya da ƙashin ƙashin ƙugu a ko'ina cikin yanki mai faɗi. Sake saitin a taƙaice a farkon don tashin hankali na band kuma maimaita don adadin da aka tsara na maimaitawar inganci.
FORM & STRENGTH
Ingantattun makanikai da ƙarfin hanya don layin band
1) Ƙwaƙwalwar ƙwanƙwasa da jeri na kusa-zuwa-nisa: Layukan bandeji mafi aminci suna farawa a scapula. Kafin lanƙwasa gwiwar hannu da ake gani, fara ƙarami, jujjuyawar scapular sarrafawa da jujjuyawar ƙasa mai sauƙi. Bayan motsi na scapular ya fara, ba da damar haɗin gwiwa na glenohumeral ya tsaya a kwance ta yadda gwiwar hannu su motsa a baya zuwa tsakiyar layi. Wannan jeri na kusa-zuwa-nisa yana kiyaye haɗin haɗin gwiwa na kafada kuma yana jujjuya kaya daga ligaments masu wucewa zuwa tsoka mai aiki (rhomboids, trapezius na tsakiya da deltoid na baya). Yi wannan jerin abubuwan da aka sauke ta hanyar yin scapular matsi a hankali, sannan ƙara band ɗin kuma kiyaye lokacin.
2) Layin bandeji, tsayin anga da layin ja: Tsayin anka yana ƙayyade lokacin sakamako a kafada. Matsakaicin tsayi da yawa yana haɓaka hawan sama da yawa da jujjuyawar scapular zuwa sama; matsawa ƙasa kaɗan yana ƙarfafa jujjuyawar thoracic da ƙwanƙwasa ƙasa. Don daidaitaccen wurin zama ko tsaye a jere anga anga kusa da sternum zuwa ƙasan tsayin ƙirji don haka layin ja ya bi wata hanya zuwa sama zuwa scapula. Wannan yana haifar da mafi aminci hannun hannu a kan haɗin gwiwar glenohumeral kuma yana jaddada kunna tsakiyar baya. Idan makasudin ku ya fi lat alkawari, rage anka kuma jaddada babban jan hankali na lat, amma rage kewayon kuma kiyaye scapular kulawa.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye layin Band ɗin mai maimaitawa
Motsi mai amfani yana ƙarewa kafin jikin jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike tsakiyar da ƙananan trapezius, rhomboids, deltoids na baya, latissimus dorsi suna samar da motsi yayin da biceps brachii, brachialis, extensors forearm, thoracic extensors da core stabilizers goyi bayan wannan jeri daga farkon maimaitawa zuwa na karshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaba da layin Band kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Yin amfani da motsi ko motsi gaba ɗaya
- Abin da kake gani
- Ƙunƙarar ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan baya a lokacin lokacin mai da hankali.
- Dalili mai yiwuwa
- Juriya da aka zaɓa wanda yayi nauyi sosai, ko ƙoƙarin maimaitawa da yawa ba tare da isassun takalmin gyaran kafa ba.
- Yadda ake gyarawa
- Rage juriya na band ko gajarta hanyar band; sake kafa kashin baya tsaka tsaki mai takalmin gyare-gyare kuma fara ja daga ja da baya. Yi saiti na jinkirin mai wakilai guda ɗaya yana mai da hankali kan jerin scapula-na farko. Idan dole ne ku ɗauki motar hip ɗin don nauyi mai nauyi, canza zuwa wani motsa jiki daban-daban (misali, lankwasa-kwarya a jere tare da tabo ko layin injin) inda nauyin ya fi aminci don ɗauka.
Rushewa cikin jujjuyawar thoracic akan dawowa
- Abin da kake gani
- Zagaye na sama da matsayi na gaba a farkon maimaitawar gaba maimakon tsayin ƙirji.
- Dalili mai yiwuwa
- Barin band ɗin ya ƙwace kafadu gaba da kasa sarrafa lokaci mai ban mamaki; raunin thoracic extensors ko rashin kulawar scapular.
- Yadda ake gyarawa
- Da gangan sannu a hankali lokaci kuma a kiyaye haƙarƙarin haɗe da ƙashin ƙugu. Yi la'akari da dawowar sarrafawa na 2-3 na biyu da kuma aiwatar da ayyukan tsawaitawa na tsawaitawa da ƙwanƙwasa da ci gaba da jujjuyawar scapular don sake gina sarrafawa. Idan motsi na thoracic yana iyakance, rage kewayon motsi kuma mayar da hankali kan haɓaka haƙuri kafin ƙara tsayin band ko juriya.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙarfafa juriya na bandeji da daidaitawar band
Ci gaba ta hanyar rage tsawo na band a farkon (matso kadan daga anka) ko canzawa zuwa bandeji mai nauyi da zarar za ku iya kammala maimaitawar da aka yi niyya tare da tsayayyen tsari. Lokacin amfani da maɗaura masu nauyi, yi la'akari da ninka band ɗin don canza yanayin ɗaukar nauyi da kuma guje wa wuce gona da iri mafi girman iyakar iyaka. Ci gaba a hankali don ba da damar tendons da masu daidaita kafada su daidaita; madadin saiti masu nauyi tare da saiti-band mai haske da aka mayar da hankali kan fasaha a cikin satin horo guda.
Hannu guda ɗaya da bambancin matsayi don ƙarfi ɗaya
Lokacin da aka kafa ƙarfin haɗin gwiwa, ci gaba zuwa layuka mai hannu guda ɗaya don magance asymmetries gefe-da-gefe. Yi layukan hannu ɗaya zaune tare da goyan bayan gangar jikin ku ko tsaye layuka mai hannu ɗaya tare da madaidaicin matsayi don kwanciyar hankali. Yi amfani da tsarin mai da hankali na ɗan lokaci kuma ku sanya gefen da ba ya aiki a annashuwa; kar a ƙyale jujjuyawar jiki don taimakawa hannun mai aiki. Layukan hannu guda ɗaya kuma suna ba da fifikon fifiko ga masu ɗaukar scapular kuma suna iya bayyana raunin hanyoyin haɗin gwiwa waɗanda layuka biyu na iya rufewa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da layin band a matsayin farkon ja-ja-jarar kwance a daidaitaccen shirin babban jiki. Ana iya sanya shi a baya a cikin zama azaman motsi mai ƙarfi mai ƙarfi ko kuma daga baya azaman kayan haɗi don ƙara da jimiri. Ba da fifikon aikin fasaha a cikin makonni biyu na farko na gabatar da layin band, sannan a hankali ƙara kaya kuma a rage ɗan lokaci don haɓaka samar da ƙarfi.
Yawanci
2 zaman kowane mako
Sanya layuka na bandeji a kan manyan baya ko kwanaki da aka mayar da hankali, yana ba da damar dawowar sa'o'i 48-72 tsakanin lokacin wasan motsa jiki mai tsanani.
Ƙarar
3-4 na 8-15 reps
Nufin ingantaccen maimaitawa tare da sarrafa lokaci. Idan maimaitawa biyu na ƙarshe sun nuna raguwar tsari, rage kaya ko maimaitawa.
- Koyaushe yi dumama gabaɗaya tare da takamaimai kafada da darussan kunna scapular kafin loda layuka. Tsokoki masu ɗumi suna ba da izini don mafi aminci kuma mafi inganci ƙanƙanta.
- Tsaya nan da nan kuma rage kewayon ko sauke kaya idan kun sami ciwon haɗin gwiwa mai kaifi, ciwon jijiya kwatsam, fil-da-allura, ko wani abu mai kama da kamawa na inji a kafada. Tuntuɓi likita mai lasisi kafin komawa zuwa cikakken kewayon idan waɗannan alamun sun faru.
Tambayoyin da ake yawan yi
Ta yaya zan sarrafa ciwon kafada yayin ci gaba da horarwa?
Na farko, bambanta tsakanin gajiyar tsoka da ciwon haɗin gwiwa. M rashin jin daɗi na muscular daga manyan wakilai na al'ada ne; kaifi, pinching ko radiating zafi ba. Rage juriya na bandeji, rage kewayon don ku tsaya kafin fara jin zafi, kuma ƙara takamaiman rotator cuff da scapular stabilization exercises tare da juriya mai haske don maido da sarrafa mota. Tuntuɓi mai ilimin hanyoyin kwantar da hankali na jiki idan ciwo ya ci gaba fiye da ƴan zaman ko kuma idan alamun sun haɗa da rauni, rashin ƙarfi ko asarar aiki.
