HIGH BAR SQUAT
Babban mashaya squat ba wani motsa jiki ba ne wanda aka sanya sandar a kan kashin mahaifa, amma a maimakon haka a baya wanda aka kafa a kan shiryayye sama da tsokar trapezius kuma ya motsa sama da tsakiyar kafa.
Babban mashaya squats suna sanya mashaya a sama da tsokoki na trapezius, don haka sau da yawa suna haifar da madaidaicin madaidaicin matsayi da girman gwiwa fiye da ƙananan mashaya squats. Ƙirƙirar faifan baya na sama ba tare da sandar ta danna kan kashin mahaifa ko ɗaukar nauyin hannayenku ba, kuma tabbatar da haɗa cibiyar nauyi na mashaya kuma jikin ku ya kasance sama da tsakiyar ƙafarku yayin da kuke ƙasa.
- Tsokoki na farko
- Quadriceps, gluteus maximus
- Tsokoki na ƙari
- Addctors, hamstrings, calves, core, babba baya
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Babban Bar Baya Squat
Ina daidai ina sanya sanduna?
Sanya a kan kwandon tsoka a sama da ƙwayar trapezius da aka yi kwangila, ba a kan kashin mahaifa ba. Kada a sami matsi mai kaifi.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Daidaita tara da tsayin aminci
Ana sanya sandar a tsayin ƙirji na sama domin a iya buɗe shi ba tare da taka tsantsan ba. Saita fil ɗin aminci a ƙasa da mafi ƙasƙanci zurfin da za a iya sarrafawa.
- 2
Gina shingen mashaya akan tsokar trapezius
Jeka karkashin mashaya kuma sanya shi a saman tsokoki na trapezius, a ƙarƙashin kashin mahaifa. Riƙe hannaye biyu nisa iri ɗaya kuma ƙara matsawa babba baya ba tare da ɗaga ƙirjin ku da yawa ba.
- 3
Zauna tare a saman tsakiyar ƙafa
Ɗauki ɗan gajeren mataki baya don daidaita ƙafafunku da haifar da matsa lamba na ciki. Lanƙwasa gwiwoyi da kwatangwalo tare, aika gwiwoyin zuwa yatsun kafa da kiyaye ƙafar gaba ɗaya.
- 4
Tada sanda da ƙashin ƙugu tare
Tura ƙasa tare da tsakiyar ƙafafunku kuma ba da damar ƙirjin ku da ƙashin ku su tashi a cikin gudu ɗaya. Bayan tsayawa cikakke, tabbatar da sandar ta taɓa ginshiƙin tara kuma rataye shi a bangarorin biyu.
UPPER-TRAP SHELF
Babban mashaya ba a kan kashin mahaifa ba, amma a kan tsokoki na trapezius.
Idan mashaya ta danna kai tsaye a kan kashin mahaifa, zafi da rashin kwanciyar hankali na iya faruwa. Haɗa ruwan kafadar ku tare kuma ku yi kwangilar saman baya don ƙirƙirar shiryayye akan tsokoki.
Hannu suna riƙe sandar a baya, amma wuyan hannu ba ya ɗaukar nauyin sandar. Daidaita faɗin riko don dacewa da kewayon motsin kafada.
Muhimmin bayani: Cue don amfani nan da nan: "Sanya shi a kan tsokoki na trapezius kuma kulle shi tare da babban baya."
MID-FOOT BALANCE
Tsayawa mashaya sama da tsakiyar ƙafa yana da mahimmanci fiye da kiyaye jikin jikin ku.
karkatar da kai ya bambanta dangane da nau'in jiki da kewayon motsin idon sawu. Idan kun tilasta wa kanku a tsaye, kuna iya faɗuwa a baya ko kuma ƙara haɓaka baya.
Idan diddige yana shawagi, duba zurfin, motsin ƙafar ƙafar ƙafa, da matsayi, kuma idan ya cancanta, yi amfani da takalma masu ɗaga nauyi, amma kada ku rasa nauyin ƙafar kanta.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Bar yana danna kai tsaye akan kashin mahaifa
- Abin da kake gani
- Akwai matsi mai kaifi akan matsayin mashaya kuma an ɗaga sandar tare da hannaye.
- Dalili mai yiwuwa
- Bai gina trapezius shelf ba ko sanya mashaya yayi tsayi da yawa.
- Yadda ake gyarawa
- Matsar da sandar dan kadan a ƙasa akan tsokoki na trapezius kuma ƙara ƙarfin baya na sama.
An ɗaga diddige
- Abin da kake gani
- A ƙasa, nauyin ku yana motsawa zuwa gaban ƙafarku kuma diddige ku yana fitowa daga bene.
- Dalili mai yiwuwa
- Bukatun zurfin ko idon sawu sun wuce iyaka na yanzu ko matsayi ba daidai bane.
- Yadda ake gyarawa
- Rage zurfin, daidaita gwiwa / ƙafar ƙafa da matsa lamba, sannan horar da kewayon motsi da ake buƙata daban.
Ƙashin ƙashin ƙugu ne kawai ya fara tashi
- Abin da kake gani
- A farkon hawan hawan, kwatangwalo ya tashi kuma ƙwanƙwasa yana sunkuyar da kai sosai.
- Dalili mai yiwuwa
- Nauyin yana da nauyi ko ƙarfin baya na sama kuma quadriceps yana annashuwa.
- Yadda ake gyarawa
- Yi amfani da maimaitawa na ɗan lokaci wanda zai rage nauyi kuma ya ɗaga ƙirjin ku da ƙashin ku tare.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Goblet Squat
Koyi matsa lamba na tsakiyar ƙafa da hanyar gwiwa.
Babban Bar Babban Bar Squat
Maimaita matsayin mashaya kuma buše.
Tempo High Bar Squat
Duba ma'auni tare da saukowa na biyu na 3.
Ci gaba Babban Bar Squat
Ƙara kaya a zurfin iri ɗaya da hanyar mashaya.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Kada kawai kwatanta manya da ƙananan sanduna bisa nauyi - zaɓi dangane da burin ku, ta'aziyyar haɗin gwiwa, da zurfin sake fasalin. Duba matsayin mashaya da aminci yayin kowane saitin dumama.
ƙidaya
4-10 sau
Yana kiyaye zurfin daidai da matsa lamba na ciki
Saita
3-5 saiti
2-4 mintuna na dawowa tsakanin saiti
Mitar
1-2 sau a mako
Daidaitacce zuwa jimlar ƙananan ƙarar jiki
- Da zarar mashaya ya kasance sama da tsakiyar ƙafa kuma zurfin ya kasance akai-akai, ƙara yawan maimaitawa da farko.
- Idan kun fuskanci matsa lamba na wuyansa, ciwon wuyan hannu, ko ɗaga diddige, sake saita wurin mashaya da kaya.
- Ba za a yi manyan saiti ba tare da rakiyar tsaro ko ƙwararren mataimaki.
Tambayoyin da ake yawan yi
Shin dole ne gangar jikin ta kasance a tsaye gaba ɗaya?
Babu. Kuna iya karkatar da shi dangane da nau'in jikin ku, yana da mahimmanci cewa sandar ta kasance a sama da tsakiyar ƙafa kuma matsawar kashin baya da ƙafa sun tabbata.
Shin motsa jiki na quadriceps ya fi ƙarancin mashaya?
Yawanci za ku ga mafi madaidaiciyar juzu'i da lanƙwasawa mafi girma, amma wannan zai dogara ne akan nau'in jikin ku da yanayin ku. Babu wani bambance-bambancen da ya fi girma.
