CABLE TRICEPS KICKBACK
Cable Triceps Kickback - mai sarrafawa, motsi keɓance matsayi na hinge don gina siffar triceps, ƙarfin gwiwar hannu, da tura iko yayin rage girman maye gurbin kafada.
Cable Triceps Kickback motsa jiki ne na juriya guda ɗaya wanda buƙatun farko shine sarrafa tsayin gwiwar hannu yayin da yake riƙe da ƙarfi na sama. Lokacin da aka kashe shi tare da layin ja na USB, motsi yana ba da ci gaba da tashin hankali ta hanyar kewayon kuma yana sauƙaƙa don kiyaye daidaitaccen haɗin gwiwa na tsoka idan aka kwatanta da bambance-bambancen nauyi kyauta. Wannan jagorar tana mai da hankali kan abubuwan saiti masu aiki, madaidaicin matakan motsi, ɓangarorin fasaha guda uku waɗanda ke rufe jeri, sarrafa ƙarfi da injina riko, cikakkiyar matsala don mafi yawan laifuffuka, ci gaba mai ma'ana, da kuma hanyar sanin shaida ga shirye-shirye da aminci. Umarnin yana ɗauka cewa kun saba da kayan aikin motsa jiki na asali kuma ba ku da wani mummunan rauni na haɗin gwiwa. Idan kuna da ciwon gwiwar hannu na baya-bayan nan, kafada, ko wuyan wuya, tuntuɓi ƙwararren likita kafin ɗaukar haɗin gwiwa. Manufar ita ce sarrafa tsoka, ba madaidaicin nauyi ba: zaɓi juriya wanda ke ba da damar yin duk jerin abubuwan da ke ƙasa tare da tsayayyen fasaha da tsayayyen ɗan lokaci.
- Tsokoki na farko
- Triceps brachii (dogon, kai tsaye da na tsakiya) - girmamawa akan tsayin gwiwar hannu da aka sarrafa a ƙarƙashin juriya don tsaftace layin babba na baya da haɓaka kwanciyar hankali.
- Tsokoki na ƙari
- Masu gyara kafada na baya, masu tayar da hankali na scapular, ƙwanƙwasawa don sarrafa iko, da kuma tsokoki mai zurfi don kwanciyar hankali a lokacin hinge.
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Babban motsi keɓancewa tare da haɓaka haɗin gwiwa guda ɗaya akan tsayin gwiwar gwiwar hannu da aka yi daga matsayi na hip-higed, yana buƙatar matsananciyar matsayi na sama-hannu don guje wa ramuwar kafada.
Zan iya yin kickback bayan latsa motsi?
iya. Yin Kickback na Cable Triceps bayan danna mahaɗin ya dace saboda yana aiki sosai azaman kayan haɗi. Koyaya, saka idanu da ƙara - idan triceps ɗinku sun gaji da yawa daga latsawa, rage kaya da saita don guje wa gajiyar gida da yawa wanda zai iya hana murmurewa. Lokacin da aka yi azaman mai gamawa, mai da hankali kan fasaha mai tsabta kuma rage juriya kamar yadda ake buƙata maimakon bin ƙarin maimaitawa tare da sigar mara kyau.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saita na'ura kuma zaɓi rike
Haɗa hannun hannu guda ɗaya (D-handle) ko gajeriyar sandar madaidaiciya zuwa ƙaramin ja. Tsaya gefe ko ɗan kusurwa kaɗan zuwa tari don haka kebul ɗin ke tafiya tare da jirgin saman gefen hannun aikinku. Zaɓi nauyi mai nauyi zuwa matsakaici - wanda zai ba ku damar matsawa sosai ta hanyar faɗaɗa gwiwar gwiwar hannu ba tare da ƙirƙirar ƙarfi daga gangar jikin ba. Idan ba ku da kwarewa tare da motsa jiki, fara da mafi ƙarancin nauyi wanda ke haifar da juriya mai tsabta a duk tsawon tsawo. Matsa kusa sosai don haka hannun ya rataya daidai gwargwado tare da gwiwar gwiwar hannu lokacin da hannunka na sama ya yi daidai da ƙasa. Ƙafafunku ya kamata su kasance cikin nisa na hip tare da ɗan ƙarami idan wannan yana taimakawa daidaitawa; Rarraba nauyi a ko'ina a fadin ƙafafu biyu kuma kiyaye yatsun kafa a gaba ko dan kadan a waje dangane da jin daɗin ku.
- 2
Ƙaddamar da hinge da matsayi na sama-hannu
Hinge a hips har sai jikin ku ya karkata amma bai rushe ba; kula da tsaka-tsakin kashin baya daga kai zuwa kashin wutsiya da kuma takalmin gyaran kafa a hankali don hana zagaye na lumbar. Kafadar aiki ya kamata a ɗan lanƙwasa don haka hannun na sama ya kwanta kusan daidai da ƙasa ko ƙasa kaɗan, tare da gwiwar gwiwar kusa da hakarkarin amma a bar shi ya yi iyo a sarari. Hana barin humerus yayi tafiya gaba ko juyawa; hannun na sama yana aiki azaman ƙayyadaddun lever yayin da hannun gaba yana yin kari. Kiyaye wuyan hannu tsaka tsaki da kuma riko da ƙarfi amma ba matsewa ba; guje wa tsawaita wuyan hannu ko jujjuyawar da ke canza damuwa zuwa ga hannun gaba.
- 3
Gudanar da tsawo na gwiwar hannu mai sarrafawa (lokaci mai ma'ana)
Daga farkon matsayi tare da gwiwar gwiwar hannu zuwa kusan tsakiyar hanya ta hanyar al'ada, mika gwiwar gwiwar hannu da gangan har sai an daidaita hannun gaba da hannun sama. Mayar da hankali kan fara motsi ta amfani da triceps; kar a tura kafada baya don samun ƙarin nisa a kwance. Riƙe tashin hankali akai-akai daga kebul ta hanyar motsawa cikin sauƙi kuma ba tare da tsayawa ba a matsakaicin matsayi. Exhale yayin lokacin turawa don taimakawa tare da kwanciyar hankali, kuma tabbatar da motsi yana motsa ta ta hanyar haɗin gwiwa guda ɗaya a gwiwar hannu maimakon ta tafiya mai ƙarfi ko ta sama.
- 4
Sarrafa dawowa (lokacin eccentric) da sake saiti
Sannu a hankali ƙyale hannun gaba ya koma wurin farawa a ƙarƙashin iko, yana tsayayya da kebul maimakon faduwa a ciki. Lokaci na eccentric shine inda kuke kula da tashin hankali na tsoka da haɓaka iko na matsayi - motsawa tare da lokaci mai sarrafawa kuma ku guje wa saurin dawowa wanda ke juya eccentric zuwa hutu mara sarrafawa. Da zarar hannun gaba ya kusanci kusurwar farawa, ɗan ɗan dakata don tabbatar da daidaitawa da sake saita scapular matsayi idan an buƙata. Ci gaba da maimaita maimaitawa: da zarar ya ƙirƙiri ƙasƙantar da kai, dakatar da rage juriya, gajarta iyaka, ko ƙare saitin.
OPTIMAL FORM
Cikakken fasahohin fasaha: daidaitawar haɗin gwiwa, sarrafa juzu'i, da makanikan riko
1) Haɗin haɗin gwiwa da matsayi na kafada - Dutsen ginshiƙi na ingantaccen kickback na USB triceps yana kiyaye hannun babba yana aiki da ƙarfi yayin da gwiwar hannu ke yin tsawo. Yi la'akari da humerus azaman lefa mai tsaye: guje wa jujjuyawar kafaɗa ko ɗaɗɗen kafaɗa a kwance yayin motsi. Ƙaƙwalwar kwance (kawo hannu a gaban gaban gangar jikin) yana rage haɗin gwiwar triceps kuma yana motsa kaya zuwa kafada ta gaba. Madadin haka, kula da hannun na sama don gwiwar gwiwar ta kasance kusan daidai da jirgin sama; ƙaramin ɗigon gaba ko baya yana karɓa don jin daɗi, amma manyan tafiye-tafiye na nuna asarar keɓewa. Rike scapula a hankali a ja da baya da tawayar; wannan yana rage girman diyya ko tsayin daka wanda ke faruwa lokacin da jiki yayi ƙoƙarin taimakawa tare da ɗagawa.
2) Gudanar da juzu'i da tsayin lefa mai sarrafawa - Saboda kebul yana haifar da tashin hankali akai-akai, ingantaccen lokacin hannu yana canzawa kaɗan tare da daidaitawar gaba. Don guje wa wuce gona da iri a gwiwar hannu, kula da matsakaicin lanƙwasa a wuyan hannu kuma kar a daidaita gwiwar gwiwar cikin kulle-kulle mai ƙarfi a saman. Ƙarshen ƙarshen ƙarshen mai laushi inda triceps ke cika aiki ba tare da haɓaka haɗin gwiwa yana ba da mafi aminci, maimaita mafi inganci. Lokacin da juriya ta ji nauyi sosai har ka fara jujjuya gangar jikin ko harba hannu na sama, rage kaya ko rage madaidaicin lefa ta hanyar ajiye gwiwar gwiwar kusa da jiki. Idan kun fuskanci wahalar riƙe ɗan lokaci a lokacin ƙayyadaddun lokaci, ku rage jinkirin dawowa don haɓaka sarrafa tsoka da daidaitawar tsoka.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Cable Triceps Kickback mai maimaitawa
Motsi mai amfani yana ƙarewa kafin jikin jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike triceps brachii (dogayen, kaifin kai da na tsaka-tsaki) - girmamawa akan tsayin gwiwar hannu mai sarrafawa ƙarƙashin juriya don tace layin na sama na baya da haɓaka kwanciyar hankali. samar da motsi yayin da masu daidaita kafada na baya, scapular retractors, forearm extensors for grip control, da kuma zurfin jijiyar tsokoki don kwanciyar hankali a lokacin hinge. goyi bayan jeri ɗaya daga maimaitawar farko zuwa ƙarshe.
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 Cable Triceps Kickback kawai bayan kowane maimaitawa ya bi hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Yin amfani da ƙarfin ƙarfi (juyawa)
- Abin da kake gani
- Kuna lura da ƙwanƙwasa tana matsawa baya, tsayin hips, ko kafada ta ja da baya da alama don taimakawa hannun motsi.
- Dalili mai yiwuwa
- Juriya da aka zaɓa ya yi nauyi sosai don tsawan tsayin gwiwar gwiwar hannu, ko kuma ɗan wasan ya dogara da ƙarfin jiki gaba ɗaya don kammala maimaitawa.
- Yadda ake gyarawa
- Rage kaya zuwa matakin da ke ba da damar cikakken iko ta duka matakan daidaitawa da eccentric. Sake kafa hinge na hanji da kashin baya na tsaka tsaki, yin jinkirin eccentric-kawai reps don gina sarrafawa, kuma la'akari da yin bambancin hannu ɗaya tare da juriya mai sauƙi har sai kun iya kula da matsananciyar matsayi na sama-hannu ga duka saitin. Yi amfani da ra'ayin taɓawa ko madubi don tabbatar da ƙaƙƙarfan ƙaura da kafada.
Juyawa ko ɗaga kafada
- Abin da kake gani
- Matsayi mai girman kai ko faɗar shigar wuya a yayin kowane maimaitawa, sau da yawa tare da tarkuna na sama suna kunnawa a bayyane.
- Dalili mai yiwuwa
- Yawan isa hannun sama, rashin kulawar scapular, ko ƙoƙarin ƙirƙirar ƙarin aiki ta hanyar ɗaukar lif na kafada.
- Yadda ake gyarawa
- Sake saita kafada ta hanyar danne scapula a hankali kafin kowane wakili kuma kiyaye kewayon motsi a cikin kori mara zafi, kwanciyar hankali. Yi wa kanku jagora tare da gwiwar hannu kuma ku yi tunanin korar hannun gaba daga haɗin gwiwar gwiwar hannu maimakon ja da kafada. Idan tsayin kafada ya ci gaba, rage kewayon motsi da sake horar da kulawar scapular tare da ƙwanƙwasa ƙarancin kayan aiki irin su scapular retractions da ƙananan jere kafin yin kickbacks.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Load da bambance-bambancen hannu
Fara da aikin hannu ɗaya a cikin nauyi mai sauƙi da ci gaba ta farko ta ƙara maimaitawa yayin kiyaye cikakkiyar tsari, sannan ta ƙara saiti. Bayan dabara ta tsaya tsayin daka, ƙara juriya a cikin ƙananan haɓaka yayin adana ɗan lokaci. Gabatar da bambance-bambancen banbance-banbance don gyara rashin daidaituwar gefe-da-gefe: yin kickbacks na hannu guda ɗaya yayin da kishiyar hannun ke daidaitawa akan tarkace ko benci. Lokacin da iko ɗaya ya kasance mai ƙarfi, zaku iya ci gaba zuwa manyan lodi mai hannu ɗaya ko saiti mai jan hankali mai hannu biyu. Idan kuna buƙatar ƙarin wahalar inji ba tare da ƙara nauyi mai nauyi ba, matsa zuwa layin kebul mai kusurwa kaɗan ƙasa ko sama don canza lokacin tashin hankali ta hanyar haɗin gwiwa.
Tempo da girmamawa na eccentric
Sarrafa ɗan lokaci don ƙara lokaci a cikin tashin hankali: sanya matsakaicin matsakaici kuma mai da hankali kan yanayin jinkirin da gangan don haɓaka ɗorawar tsoka da sarrafa motar. Wani gyare-gyaren shine horarwa ta bambanta ta hanyar haɗa saitin tsarin jinkirin sarrafawa tare da gungu na ƙarshe na gajerun lokaci mai tsawo a ɗan rage juriya don aiki kusa da gajiya ba tare da sadaukar da jeri ba. Guji yin amfani da dabaru na ɗan lokaci a matsayin uzuri ga fasaha mara kyau; ya kamata ci gaban ɗan lokaci ya bi ingantaccen kulawar matsayi da rashin tsarin ramawa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da Cable Triceps Kickback azaman motsi na haɗe-haɗe da aka yi niyya don daidaita ƙarfin tsawo na gwiwar hannu da haɓaka siffar hannun sama na baya. Saboda yana jaddada ƙananan ƙwayar tsoka, ingancin fasaha da daidaiton tashin hankali sune mahimmanci; ba da fifiko ga sarrafawa da mita maimakon ƙoƙarin ɗaukar nauyi mafi girma. Wannan motsa jiki yana haɗuwa da kyau tare da danna kwanaki ko azaman motsi na ƙarshe bayan aikin babban jiki.
Mitar
2x kowane mako
Sanya wannan darasi azaman na'ura bayan latsa mahalli ko tsarin ja a kwance. Kula da aƙalla cikakken rana ɗaya na farfadowa kafin zaman triceps na gaba na gaba.
girma
3 ~ 4 saiti, sau 10 ~ 15
Nufin kewayon da ke ba da damar maimaita inganci; dakatar da saitin da zaran ba za ku iya kammala maimaitawa tare da dabarar da aka tsara ba. Idan kun horar da makamai biyu ba tare da izini ba, sanya nauyin aikin kowane bangare zuwa jimlar mako-mako.
- Ba da fifikon sarrafa fasaha akan kaya: idan jigon ku ko kafadar ku ya fara motsawa don kammala maimaitawa, rage juriya ko dakatar da saitin.
- Numfashi da rhythmically: exhale yayin turawa mai hankali, shaka yayin dawowar sarrafawa; guje wa riƙewar numfashi wanda ke ƙara matsa lamba na ciki.
Tambayoyin da ake yawan yi
Shin zan iya yin bambancin hannu ɗaya ko biyu?
Aikin hannu-ɗaya gabaɗaya ya fi dacewa don ganowa da gyara rashin daidaituwar gefe-da-gefe da kuma kiyaye tsauraran iko na hannun sama. Sigar hannu biyu ko biyu na iya zama da amfani ga ingancin lokaci kuma ga cikakken nauyi mai nauyi idan kuna iya adana tsari. Fara na gefe ɗaya a madaidaicin nauyi don tabbatar da cewa za ku iya kula da daidaitawar hinji da gwiwar hannu a ɓangarorin biyu kafin ku ci gaba zuwa kaya na gefe biyu ko mafi nauyi.
Shaida da nassoshi
- 1. ExRx.net
