DECLINE SMITH MACHINE PRESS
Ƙarƙashin latsawa na Smith yana buƙatar daidaita hanyar benci da kafaffen mashaya kafin kusurwa.
The Decline Smith Press wani motsa jiki ne inda, kamar yadda aka nuna a bidiyon, kuna zaune a kan benci tare da ɗora ƙafafunku a kan kumfa kuma an saukar da kan ku, sannan ku ƙasa kuma ku tura sandar da ke tafiya tare da dogo zuwa kirjin ku. A cikin binciken da aka kwatanta raguwa -15-digiri, shigar da manyan pectoralis, thoracic ribs da triceps sun kasance daidai da na latsawa, kuma an lura da shigar da deltoid na baya ya zama ƙasa, amma wannan ba za a iya fassara shi a matsayin motsa jiki wanda ke ware kawai ƙananan kirji. Maimakon rage ɓarkewar gefe-da-gefe, na'urar Smith tana gyara hanyar mashaya, don haka maimakon tilasta jikinka zuwa mashaya, matsar da benci don nemo wuri na halitta inda ƙananan sternum ɗinka ya hadu da dogo.
- Tsokoki na farko
- Pectoralis babba, triceps
- Tsokoki na ƙari
- Gaban deltoid, serratus na gaba
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Ƙarƙashin turawa a kwance / kafaffen kewayawa
A ina ya kamata mashaya ta sauke akan kirji?
Tsakanin ƙananan sternum da tsakiyar kirji shine wurin farawa mai amfani. Matsakaicin matsayi zai dogara ne akan tsayin hannunka da ginshiƙan injin, don haka daidaita matsayin benci zuwa wurin da wuyan hannu ke sama da gwiwar gwiwarka kuma kafadunka suna da daɗi akan sandar wofi.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Duba layin dogo, ƙugiya, da madaidaicin aminci
Matsar da sandar mara komai sama da ƙasa don tabbatar da cewa babu cunkoso kuma ƙugiya masu jujjuyawar suna shiga bangarorin biyu a lokaci guda. Sanya madaidaicin madaidaicin dan kadan a ƙasan matsayi na al'ada kuma gwada farko don hana sandar ragewa zuwa wuyanka ko fuskarka.
- 2
Daidaita benci da ƙananan sternum a ƙarƙashin mashaya
Lokacin kwanciya tare da tsakiyar benci tsakanin dogo, nemo wuri inda mashaya ta sauko tsakanin ƙananan kashin ku da tsakiyar kirjin ku. Idan kana fuskantar wuyanka ko cikinka, kar ka karkatar da hanyar hannunka a maimakon haka ka matsar da benci kadan zuwa kai ko kafafunka.
- 3
Gyara wuraren tuntuɓar juna tsakanin ƙafafu da na sama
Maɗaɗɗen idon ƙafar ƙafa ko ƙyanƙyashe cikin aminci a ƙarƙashin abin nadi kuma sanya kan ku, babba na baya, da ƙashin ƙugu a kan benci. Koma kafadarka baya ka daidaita su, amma kada ka caka bayan baya da yawa ko barin ƙashin ka ya tashi daga kan benci.
- 4
Saki kuma rage sandar tare da rufaffiyar riko.
Ɗauki sandar ta hanyar naɗa babban yatsa a kusa da shi kuma daidaita faɗin riƙon ta yadda gwiwar hannu ta kasance a ƙarƙashin wuyan hannu kai tsaye. A saman inda hannayensu biyu suka tsaya, juya sandar don sakin ƙugiya, shaƙa kuma rage shi zuwa ƙananan sternum na 2-3 seconds.
- 5
Ci gaba da tura shi ba tare da tayar da shi daga kirjin ka ba.
Juya tare da gwiwar hannu kadan a ƙasa da layin kafada da gaban kafadu a zurfin jin dadi. Matsa mashaya tare da layin dogo ɗaya, da zarar hannuwanku sun tabbata, juya ƙugiya gaba ɗaya don tabbatar da cewa bangarorin biyu sun shiga, sannan ku huta.
BENCH & BAR
Tare da kafaffen hanyar mashaya, matsayin benci yana ƙayyade wurin tuntuɓar.
Matsakaicin nauyi na benci kyauta yana ba sanda damar motsawa a hankali zuwa kafadu yayin da yake tashi, amma yawancin sandunan injin Smith suna bin layin tsaye ko ɗan kusurwa kaɗan da aka saita ta dogo. Don haka, idan kun sanya benci na raguwa a kowane matsayi, mashaya zai nuna zuwa wuyanku ko ciki, kuma wuyan hannu da gwiwar hannu za a tilasta su tashi daga dogo.
Lokacin da kuka saukar da sandar da babu kowa a hankali, nemo wurin da ya taɓa tsakanin ƙananan mahaifar ku da tsakiyar ƙirjin ku, ajiye wuyan hannu sama da gwiwarku a gefenku. Tunda kusurwar dogo da jagorar ƙugiya sun bambanta ga kowane samfurin, matsayin benci na injin da ya gabata ba a kwafi ba.
Muhimmin bayani: Yi rikodin saitunanku: matsayi na benci + tsayin tsayawar aminci + wurin tuntuɓar ƙirji akan mashaya.
DECLINE ANGLE
Rage kusurwa baya nufin 'ƙananan ƙirji kawai'
A cikin binciken da aka kwatanta -15 digiri na raguwa da latsawa, ƙwayar tsoka na tsokar tsoka na manyan pectoralis da thoracic haƙarƙari sun kasance irin wannan, kuma sakamakon ya nuna cewa haɗin gwiwar triceps ya kasance mai girma kuma haɗin gwiwa na baya na deltoid ya ragu. A cikin wasu nazarin kusurwa, ƙananan ƙwayar tsoka na pectoralis yayi kama da -15 digiri da lebur.
Electromyography kawai yana nuna saiti ɗaya na tsokanar tsoka kuma baya bada garantin ci gaban tsoka na dogon lokaci. Kada ku kalli raguwa a matsayin mafita ɗaya tilo ga wani yanki, amma yi amfani da shi azaman ɗaya daga cikin bambance-bambancen ƴan jaridu wanda ke sa kafaɗunku dadi kuma yana ba ku damar aiwatar da maimaitawar da kuka yi niyya cikin dogaro.
WRIST, ELBOW & HOOKS
Yi gyare-gyaren wuyan hannu da gwiwar hannu da magudin ƙugiya azaman motsi ɗaya.
Idan ka sanya sandar a kan yatsun hannunka, wuyan hannu za su lanƙwasa a baya, kuma zai kasance da sauƙi ga hannu ɗaya ya fara motsawa yayin juya ƙugiya. Sanya sandar a ƙarƙashin tafin hannunka, kunsa babban yatsa a kusa da su, kuma ku sa wuyan hannu da gwiwar hannu su mamaye gabanku.
A cikin nazarin biomechanics a benci, riko da yawa da manyan satar kafada na iya ƙara wasu nauyin haɗin gwiwa na kafada. Idan wuyan hannu yana matsawa bayan gwiwar gwiwar ku ko kuma gwiwar hannu sun kasance har zuwa layin kafada, kunkuntar damun ku kadan kuma rage nauyi. A ƙarshen saitin, tare da tabbatattun hannaye biyu, kunna ƙugiya gabaɗaya kuma duba cewa an haɗa shi da gaske.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Gidan benci ba ya da matsayi, yana haifar da mashaya zuwa wuyansa.
- Abin da kake gani
- A ƙasa, mashaya yana kusa da ƙasusuwan wuyanka ko wuyanka, kuma an baje gwiwar gwiwarka zuwa layin kafada.
- Dalili mai yiwuwa
- Na canza hanyar hannu kawai don daidaita jikina tare da tsayayyen dogo kuma ban duba matsayin benci ba.
- Yadda ake gyarawa
- Tare da sanduna mara komai, matsar da benci kaɗan zuwa ƙafafunku don haka sandar ta sauko zuwa ƙananan sternum ɗin ku kuma sake duba wuyan hannu da daidaitawar gwiwar hannu.
An yi shi kaɗai ba tare da madaidaicin tsaro ba
- Abin da kake gani
- Idan ka kasa maimaitawa, sandar na iya ci gaba da gangarowa zuwa kirjinka da wuyanka kuma babu hanyar tsira.
- Dalili mai yiwuwa
- Ina tsammanin zan iya sake rataya shi a kowane lokaci tare da ƙugiya mai juyawa kawai, ko na tsallake saitin tsayawa.
- Yadda ake gyarawa
- Bincika mafi ƙasƙanci mafi ƙasƙanci na mashaya mara komai da farko, saita mai tsayawa kaɗan ƙasa da wancan, kuma a mafi girman nauyi, sigina tare da mataimaki.
Koke sandar daga kirjin ku
- Abin da kake gani
- Sashe na ƙarshe na saukowa ba zato ba tsammani ya zama sauri kuma mashaya ta tashi tare da billa a kan kirji.
- Dalili mai yiwuwa
- Na fahimci cewa yana da nauyi ko kuma tsayayyen dogo ne ke sarrafa min sandar.
- Yadda ake gyarawa
- Rage nauyi kuma yi amfani da saukowar daƙiƙa 2-3, canza alkibla tare da taɓa haske zuwa ƙirji ko sarrafawa daga sama.
An lanƙwasa wuyan hannu kuma gwiwar hannu suna buɗewa da yawa
- Abin da kake gani
- Ana tura sandar zuwa yatsunsu kuma a kasa, an ɗaga gwiwar hannu zuwa fiye da layi tare da kafadu.
- Dalili mai yiwuwa
- Rikon yana da faɗi da yawa ko wuraren tuntuɓar mashaya ba su dace da jikinka ba.
- Yadda ake gyarawa
- Rufe manyan yatsan hannunka, sanya sandar karkashin tafin hannunka, sannan ka kunkuntar kamun ka kadan. Hannun hannun yana dawo da lamba kusa da tsaye.
Kungige gefe ɗaya kawai kuma ku tashi sama
- Abin da kake gani
- Nan da nan bayan kammala saitin, sandar ta dawo gefe ɗaya ko ta dawo daga layin dogo.
- Dalili mai yiwuwa
- Na juya hannuna kafin hannuna ya tsaya, ko kawai naji kugiyan ban duba ba.
- Yadda ake gyarawa
- Tsaya hannuwanku, kunna sandar gabaɗaya, duba da gani cewa ƙugiyoyin biyu suna kan fil ɗin, kuma ku shakata hannuwanku.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ayyukan saitin mashaya mara komai
Maimaita matsayin benci, wuraren tuntuɓar juna, mai tsayawa, da duka ayyukan ƙugiya.
haske mai ma'ana nauyi
Tare da ma'auni daidai a kowane gefe, kula da ƙimar saukowa da ma'anar lamba don 10-12 reps.
daidaitaccen tsarin aiki
Sauƙaƙe kammala zagaye biyu na 6-10 zuwa 2 maimaitawa a cikakken kewayon ba tare da ciwo ba.
daina maimaitawa
Rage nauyi kuma tsayawa don 1 seconds a ƙasa don haɓaka ikon turawa ba tare da komawa ba.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da sau 1-2 a mako azaman babban motsi na motsa jiki na ƙirji ko azaman motsi na taimako bayan latsa ƙasa. Don saitin farko na kowane zama, yi amfani da sanshi mara komai ko nauyi mai nauyi don sake duba matsayin benci da jagorar ƙugiya.
lamba
6-10 sau
Yana kiyaye wurin lamba ɗaya da daidaita wuyan hannu
saita
2-4 sets
Minti 2-3 na dawowa tsakanin saiti
gudun
Saukowa na biyu na 2-3
Sarrafa turawa ba tare da juyowar ƙirji ba
- Lokacin da wurin tuntuɓar sandar da gudu a ɓangarorin biyu suka kasance iri ɗaya don duk maimaitawa, ƙara maimaitawa zuwa zama na gaba.
- Ƙara ma'auni daidai gwargwado a kowane gefe kawai lokacin da kuka sami saman abubuwan da kuka samu akan kowane saiti kuma ku tabbata ta hanyar ƙugiya.
- Idan kafadu sun ɗaga, wuyan wuyan wuyan hannu, kuma sandar ta matsa zuwa wuyanka, nan da nan rage nauyin kuma sake saita zuwa matsayin benci.
Tambayoyin da ake yawan yi
Shin raguwar latsawa ce mafi kyau ga ƙananan ƙirji?
Babu isassun shedar da za ta tabbatar da hakan. A cikin binciken, pectoralis babban kunnawar thoracic a matakin -15 digiri ya yi kama da latsawa mai lebur, wanda ya haifar da ƙananan shigar da deltoid na gaba. Dubi aikin da ba shi da raɗaɗi, nauyin ci gaba da dukan shirin da kuma matsayi na ƙarfafawa.
Tun da injin Smith ne, zan iya yin nauyi ba tare da mataimaki ba?
a'a. Kafaffen hanyoyin dogo suna rage buƙatun ma'auni na gefe-da-gefe, amma idan aka gaza, mashaya ta sauko zuwa layin da aka saita. Tabbatar saita madaidaicin tsaro, kuma sami mataimaki idan aikin ƙugiya ba shi da kwanciyar hankali ko nauyi ya yi nauyi.
Shin zan yi duka biyun labulen latsa?
Ba a buƙata. Duk motsa jiki biyun matsi ne waɗanda ke amfani da ƙirji da triceps, don haka aikinsu ya zo kan gaba. Kiyaye wanda ke ba da damar kafadunku su haɓaka cikin nutsuwa da kwanciyar hankali azaman babban motsi, kuma idan ya cancanta, taimaka tare da ɗayan a cikin ƙananan saiti.
Shaida da nassoshi
- 1. Krzysztofik et al. - Kwatanta tashin hankalin tsoka tsakanin raguwa, lebur, da karkata latsawa da injin bugun kirji
- 2. Lauver et al. - Kwatanta ayyukan tsoka na sama a kusurwar benci daban-daban, ciki har da -15 digiri.
- 3. Schick et al. - Kwatanta ayyukan tsoka tsakanin injin Smith da matsi na nauyi kyauta
- 4. Noteboom et al. - Canje-canje dabarar latsa na benci da lodin musculoskeletal na kafada
- 5. Saeterbakken et al. - Smith Machine Back Chest Press Training and Sticking Section
