HALF-KNEELING PRESS
Ɗauki da gwiwa ɗaya madaidaiciya
Sanya gwiwa ɗaya a ƙasa kuma sanya ɗayan ƙafar a gaban ku, lanƙwasa gwiwa (rabin matsayi na durƙusa). Riƙe dumbbell a hannunka a ƙasa kuma sanya shi kusa da kafada. Kula da ƙashin ƙugu ta tsaka tsaki ta hanyar ƙarfafa gindinku da tsokoki na ciki. Exhale da tura dumbbells a tsaye sama da kai. A dakata a taƙaice a saman, sannan a hankali da sarrafawa komawa wurin farawa. Bayan kammala saiti ɗaya, canza wurare da hannaye na ƙafafu.
- Tsokoki na farko
- Gaban Deltoid
- Tsokoki na ƙari
- Lateral Deltoid · Triceps Brachii · Core · Glutes
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Tura A tsaye
Me yasa kuke durƙusa?
Wannan shi ne don rage taimako daga ƙananan jiki da kuma tilasta ainihin kwanciyar hankali don tasowa da kariya.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Shiga cikin rabin durƙusa
durƙusa akan gwiwa ɗaya kuma ɗaukar matsayi na huhu. Daidaita ƙafar gaba da gwiwa ta baya a digiri 90 kuma kiyaye kashin baya madaidaiciya.
- 2
Shirye-shiryen da core gyarawa
Rike dumbbell a hannu a gefen durkushewa kuma sanya shi a tsayin kafada. Ƙarfafa kwatangwalo (glutes) don daidaita ƙananan jikin ku.
- 3
Tura a tsaye
Tsaya jikinka na sama ya tsaya kuma ka tura dumbbells sama da kai.
- 4
Ɗauki iko kuma tashi
Jin nauyi kuma sannu a hankali komawa zuwa tsayin kafada. Kada ku sassauta dukan jikin ku.
PELVIC STABILITY
kwanciyar hankali na Pelvic da kariyar lumbar
Yana da sauƙi don karkatar da baya baya a cikin rashin sani lokacin yin latsawa, amma rabin gwiwa yana kulle ƙashin ku a cikin tsaka-tsakin tsaka-tsakin, ta jiki yana iyakance hawan jini na lumbar. Wannan yana nufin cewa kuna jin ciwon baya lokacin motsa jikin ku.
Hakanan, tun da saman goyon baya ya zama kunkuntar, yana shiga tsakani don daidaita bangarorin hagu da dama. Musamman ma, mabuɗin wannan shine don yin kwangila mai karfi da tsokoki na gluteal a gefen da ya taɓa ƙasa.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Latsa Rabin-Kneeling mai maimaitawa
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe deltoid na baya yana samar da motsi yayin da deltoid na gefe · triceps brachii · core · glutes suna goyan bayan jeri ɗaya daga maimaitawar farko zuwa na 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 Ƙarfafa Rabin-Kneeling kawai bayan kowane maimaitawa ya bi hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Karɓar ƙashin baya
- Abin da kake gani
- Matsayi wanda aka tura kugu a gaba kuma an ja da baya.
- Dalili mai yiwuwa
- Rashin sautin murya a cikin glutes ko maƙarƙashiya na sassauƙawar hip.
- Yadda ake gyarawa
- Tura duwawu a gefen durƙusa gaba
Gwiwar gaba ta ruguje ciki
- Abin da kake gani
- Wani al'amari wanda cibiyar ta ɓace kuma an juya gwiwa ta gaba a ciki.
- Dalili mai yiwuwa
- Rashin isasshen kwanciyar hankali na jiki.
- Yadda ake gyarawa
- Riƙe ƙasa da ƙarfi tare da duka ƙafar gaba da gwiwa ta biyu
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Rabin durƙusa kettlebell latsa
Yi amfani da kettlebells don ƙara haɓaka haɗin gwiwar kafada.
Rabin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa
Yanayin diagonal ta amfani da Landmine
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Rabin durƙusa latsa yana gina kafadu masu ƙarfi da mahimmanci mai ƙarfi a lokaci guda. Mayar da hankali kan madaidaicin yanayin ku.
Mitar
1 ~ 2 sau
Haɗa shi da wuri a cikin aikin motsa jiki na kafada ko zaman horo na aiki.
girma
3 ~ 4 saiti, 8 ~ 12 sau
Mun zaɓi nauyin da ya ba mu damar mayar da hankali kan kiyaye zaman lafiyar jiki duka maimakon nauyin nauyi.
- Sanya kushin bakin ciki ko tabarma a ƙarƙashin gwiwoyinku don kare haɗin gwiwa.
- Duba gaba kuma ja cikin haƙar ku.
- Da zarar kun gama da gefe ɗaya, nan da nan ku yi ɗayan gefen ba tare da hutawa don ƙara yawa ba.
Tambayoyin da ake yawan yi
Wanne hannu zan tura da shi?
Gabaɗaya, yana da inganci don turawa da hannunka a gefen gwiwa wanda ke taɓa ƙasa.
