BARBELL BENCH PRESS
Latsa benci ba kawai tura sanda ba ne - fasaha ce ta cikakken jiki
Makasudin matsi na benci shine kada a billa sandar da kyar. Yana da gina tabbatattun tushe daga kai zuwa ƙafafu don haka ƙirji, triceps, da deltoids na gaba zasu iya canja wurin ƙarfi cikin mashaya. Faɗin riko da kusurwar gwiwar gwiwar hannu sun bambanta da ma'aunin jiki, amma ƙa'idodin da aka raba suna kiyaye wuyan hannu da gwiwar hannu a jere a ƙarƙashin kaya kuma kafaɗun sun tsaya a kan benci.
- Tsokoki na farko
- Pectoralis babba
- Tsokoki na ƙari
- Triceps · gaban deltoids
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Latsa kai tsaye
Yaya fadi ya kamata rikon danna benci na ya kasance?
Fara da faɗin da ke riƙe gaɓoɓin gaba kusa da tsaye da wuyan hannu a kan gwiwar hannu lokacin da sandar ta isa ƙirji. Riko mai faɗi da yawa na iya ƙara damuwa na kafada ga wasu masu ɗagawa, don haka daidaita ma'aunin ku da kowane alamun.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Saita tsayin tarakin da makamai masu aminci
Saita ƙugiya ta yadda za ku iya kwance sandar tare da madaidaitan hannaye ba tare da kaɗa kafaɗun ku ba. Sanya hannayen aminci kaɗan ƙasa da matsayin sandar akan ƙirjinka. Yarda akan share hannun hannu da sigina na taimako kafin amfani da kaya mai nauyi ko wanda ba a sani ba.
- 2
Gina tushe tare da wuraren lamba biyar
Rike kan ku, babba baya, da glutes a kan benci tare da ƙafafu biyu a ƙasa. Zana ruwan kafada baya kuma a hankali ƙasa don haka kirjin ya tashi a zahiri. Kada ku wuce gona da iri na ƙananan baya har sai glutes sun bar benci.
- 3
Daidaita rikon ku da wuyan hannu
Zaɓi faɗin da ke barin ƙwanƙolin kusa da tsaye daga gaba da gefe lokacin da sandar ta kai ga ƙirji. Kunna babban yatsanku a kusa da sandar kuma sanya shi ƙasa a cikin tafin hannun don kada wuyan hannu ya ninka baya.
- 4
Cire kuma rage sandar da ke ƙarƙashin iko
Ɗaga mashaya daga ƙugiya, sa'an nan kuma motsa shi a kan haɗin gwiwar kafada. Shaka da takalmin gyare-gyare kafin a sauke shi a hankali zuwa ƙananan-zuwa tsakiyar ƙirji tare da gwiwar hannu a kusan digiri 45–70 daga gangar jikin.
- 5
Danna ƙasa yayin da kake ɗaga sandar
Juya sandar ba tare da tada shi daga ƙirjin ba. Ci gaba da tashin hankali ta hanyar latsa ƙafafu biyu zuwa cikin ƙasa yayin da kake korar sandar baya zuwa ga haɗin gwiwar kafada. Ƙare tare da duka hannaye suna faɗaɗa gudu ɗaya, sa'an nan kuma mayar da mashaya lafiya zuwa tara.
BAR PATH
Bar yana biye da diagonal mara zurfi maimakon madaidaiciyar layi
A farkon, mashaya yana zaune a kan haɗin gwiwar kafada. Yayin saukowa yana tafiya zuwa ƙananan-zuwa-tsakiyar ƙirji, sa'an nan kuma ya sake komawa zuwa ga kafadu yayin da kake latsawa. Wannan hanya tana taimakawa ci gaba da gwiwar hannu da wuyan hannu a ƙarƙashin kaya yayin da ke iyakance yawan zafin kafada.
Babu wurin taɓawa ɗaya ga kowane mai ɗagawa. Tsawon hannu da faɗin riko suna canzawa inda sandar ta haɗu da ƙirji. Yi fim daga gefe kuma duba cewa wuyan hannu ba su yi nisa a gaba ko bayan gwiwar gwiwar hannu ba kuma duka ƙarshen mashaya suna tsayawa matakin.
Muhimmin bayani: Mahimman bayani: "Fara kan kafadu → ƙasa zuwa ƙananan kirji → komawa kan kafadu."
BREATH & BRACE
Numfashi da motsin ƙafafu suna hana babban jiki daga motsi
Kafin saukar da sandar, shaka ta hanci da baki kuma ka ƙarfafa ciki da gefen gangar jikin. Tsaya matsayi na kafada da matsi na ƙafa ta hanyar saukowa, sa'an nan kuma fitar da numfashi bayan mafi wuya na latsawa. Maido da daidaito a saman kowane maimaitawa kafin shan numfashi na gaba.
Tuƙin ƙafa ba yana nufin ɗaga kwatangwalo ba. Yi amfani da matsa lamba ta ƙafafu don daidaita jikin jikin da ke kan benci. Idan ƙafafu suna zamewa ko glutes sun tashi, daidaita matsayin ƙafarku ko rage kaya.
WRIST & ELBOW
Ya kamata wuyan hannu da gwiwar hannu su zama shafi ɗaya a ƙarƙashin sandar
Lokacin da mashaya ta mirgina zuwa ga yatsun hannu, wuyan hannu yana lanƙwasa baya da ƙarfi yana da wuya a canja wurin ta gwiwar hannu. Sanya sandar ƙasa a cikin tafin hannun kuma daidaita riko har sai gwiwar hannu ta zauna ƙarƙashin wuyan hannu.
Sanya gwiwar hannu gaba daya zuwa ga juzu'i na iya ƙara gudummawar triceps da tsawaita hanyar mashaya, yayin da kunna su zuwa digiri 90 a tsayin kafada na iya ƙara damuwa a gaban kafada. Ga masu ɗagawa da yawa, hanya mai daɗi da maimaituwa tana faɗuwa kusan digiri 45–70 daga gangar jikin.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Kafadu suna tashi zuwa kunnuwa
- Abin da kake gani
- Gaban kafada yana ɗagawa kuma ɗigon kafaɗa yana zamewa akan benci yayin da mashaya ke saukowa.
- Dalili mai yiwuwa
- Ƙigiyoyin na iya yin tsayi da yawa, nauyin ya yi nauyi sosai, ko kuma za a iya rasa tashin hankali na kafada yayin kwancen.
- Yadda ake gyarawa
- Rage ƙugiya kuma yi amfani da ƙwanƙolin hannu wanda ke motsa sandar a kwance. Tare da nauyi mai sauƙi, gwada matsawa na sama gaba da gaba cikin benci.
Hannun hannu suna lanƙwasa baya
- Abin da kake gani
- Sanda ya tsaya zuwa ga yatsu kuma wuyan hannu ba ya taru a tsaye a kan gwiwar hannu.
- Dalili mai yiwuwa
- Rikon yana iya zama sako-sako ko kuma sandar tana iya zama da tsayi a cikin dabino.
- Yadda ake gyarawa
- Kunna babban yatsan yatsa a kusa da mashaya kuma sanya shi ƙasa a cikin dabino. Daga gefe, duba cewa haɗin gwiwar wuyan hannu yana ƙarƙashin sandar kai tsaye.
Bar yana billa daga kirjin
- Abin da kake gani
- Saukowa ba zato ba tsammani ya yi sauri kuma latsa ya fara tare da komawa daga kirji.
- Dalili mai yiwuwa
- Wani nauyi da ba a iya sarrafa shi ko mayar da hankali kan lambar da aka ɗaga ya cire iko a ƙasa.
- Yadda ake gyarawa
- Rage lodi kuma yi amfani da saukowar daƙiƙa biyu ko ɗan ɗan dakata a saman ƙirji don sarrafa canjin alkibla.
glutes suna barin benci
- Abin da kake gani
- Ƙashin ƙashin ƙugu yana tashi sosai yayin da aka fara latsawa kuma ƙananan baya yana ƙaruwa ba zato ba tsammani.
- Dalili mai yiwuwa
- Ƙafafun suna iya yin nisa da yawa ko kuma ana iya karkatar da tuƙin ƙafa zuwa sama maimakon cikin ƙasa.
- Yadda ake gyarawa
- Matsar da ƙafafu zuwa wuri mafi dadi kuma kuyi tunani game da tura ƙasa gaba yayin da kuke ajiye glutes ƙasa. Rage kaya kuma.
Ɗayan ƙarshen mashaya ya tashi da farko
- Abin da kake gani
- Bar yana karkata yayin latsa kuma hannu ɗaya ya kai ga kullewa kafin ɗayan.
- Dalili mai yiwuwa
- Za a iya sanya hannaye ba daidai ba, ko gajiya da bambancin ƙarfi na iya rushe iko.
- Yadda ake gyarawa
- Yi amfani da alamar mashaya don daidaita matsayi na hannu kuma rage kaya. Ƙara aikin hannu mai zaman kansa kamar dumbbell presses idan ya dace.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Tura bango
Koyi yadda ake yin takalmin gyare-gyare na gangar jikin da yin latsa kwance yayin tsaye.
Dumbbell kasa danna
Ƙasa yana iyakance zurfin gwiwar gwiwar hannu, yana mai da shi amfani don aiwatar da sarrafa ƙasa da daidaita wuyan hannu.
Dumbbell bench press
Matsar da kowane hannu da kansa yayin da ake samun madaidaicin riko da kewayon motsi.
Barbell benci press
Fara da sanduna mara komai kuma ƙara kaya kawai yayin da wuraren tuntuɓar da hanyar mashaya suka tsaya daidai.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi kusan sau biyu a mako tare da aƙalla rana ɗaya na farfadowa tsakanin zaman. A cikin mako na ɗaya, yi amfani da sanduna mara komai ko nauyi mai sauƙi wanda ke ba da damar hanya iri ɗaya ta hanyar maimaitawar ƙarshe, kuma gama kowane saiti tare da kusan maimaita biyu ko uku a ajiye.
Wakilai
6–10
Riƙe wurin taɓawa iri ɗaya da hanyar mashaya
Saita
2–3
Huta minti 2–3 tsakanin saiti
Loda
+2.5–5%
Sai lokacin da kowane maimaitu ya tabbata
- Ƙara ɗan ƙaramin nauyi na zama na gaba kawai idan glutes da babba na baya sun tsaya a tuntuɓar, wuyan hannu sun kasance a toshe, kuma mashaya ta tsaya matakin ta hanyar maimaitawar ƙarshe.
- Idan mashaya ya tsaya ko hanyarsa ta canza sosai, bari mai tabo ya taimaka. Rage nauyin da kashi 5–10% kuma ƙare tare da aikin fasaha mai sarrafawa.
- Bambance al'ada gajiyar ƙirji- tsoka daga kaifi zafi a kafada ko gwiwar hannu. Kar a ci gaba da saiti ta hanyar ciwon haɗin gwiwa.
Tambayoyin da ake yawan yi
A ina mashaya zai taba kirjina?
Ƙirji na ƙasa zuwa tsakiya na kowa ne, amma ainihin wurin ya bambanta da tsayin hannu da faɗin riko. Daidaita hannun gaba, kafadu masu tsayayye, da hanyar mashaya mai maimaituwa al'amura fiye da tilastawa aya guda ɗaya ta duniya.
Shin an yarda in baka bayana?
Mayar da ruwan kafada da ɗaga ƙirji a zahiri yana haifar da wasu baka. An yarda da shi gabaɗaya yayin da kai, babba na baya, da glutes ke zama a kan benci kuma ƙafafu suna goyan bayan ƙasa. Guji matsananciyar baka wanda ke haifar da ciwo ko ɗaga glutes.
