INCLINE BARBELL PRESS
Tada karkata baya ba ku motsa jiki iri ɗaya-yana ƙara rawar kafada
Latsawar latsawa ta karkata ita ce latsa mai karkata wanda ƙwanƙwasa ta sauko zuwa ga ƙirji na sama akan wani benci mai karkata kuma ana kora shi baya sama bisa kafadu. Nunawar motsi a kan wannan shafin yana kusa da baya na kimanin digiri 55–65 fiye da digiri 30–45 da aka kwatanta don wurin zama, don haka ya fi dacewa a bi da shi a matsayin babban bambanci mai mahimmanci wanda ke buƙatar babban abu daga gaban deltoids da kuma manyan pectoralis babba. Hakanan bincike ya lura da babban aiki na sama-pec a digiri 30 yayin da aikin deltoid na gaba ya ƙaru zuwa digiri 60. Maimakon ɗaukar kowane kusurwar karkata a matsayin motsa jiki iri ɗaya, saita nauyin ku, hanya, da tsammaninku zuwa ainihin kusurwar benci da burin ku.
- Tsokoki na farko
- Manyan pectoralis babba · na baya deltoids
- Tsokoki na ƙari
- Triceps
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Babban latsawa
Shin dole ne a saita benci na karkata zuwa digiri 30–45?
A'a. kusurwa yana canza halin motsa jiki. Bincike ya nuna babban aiki na sama-pec a kusa da digiri 30, yayin da haɗin gwiwar deltoid na gaba yana girma a digiri 60. Nunawar motsi akan wannan shafin babban bambanci ne na kusan digiri 55–65.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Saita tako, aminci makamai, da tabo da farko
Saita tsayin tarakin don ku iya ɗaga sandar a sarari tare da madaidaitan hannaye ba tare da yin shuru ba, kuma sanya hannayen aminci kaɗan ƙasa da matsayi na ƙasa mai sarrafawa. Kiyaye faranti tare da ƙwanƙwasa, kuma yarda a kan kwance-kwance da sigina tare da ma'aunin ku don nauyin da ba a sani ba.
- 2
Tabbatar da ainihin kusurwar benci da burin ku
Nunin yana amfani da babban karkata na kusan digiri 55–65. Wannan kusurwa na iya ƙunsar deltoids na gaba fiye da karkata 30-digiri, don haka kada ku yi tsammanin kaya iri ɗaya. Kulle wurin zama da na baya don haka kan ku, na sama da baya, da ƙashin ƙashinku su tuntuɓi kushin kuma ƙafafu biyu su zauna a ƙasa.
- 3
Ɗauki wanda ya bar hannayen a tsaye a ƙasa
Yi amfani da rufaffen riko da babban yatsan hannu kuma nemo faɗin da ke sanya wuyan hannu a kan gwiwar hannu tare da hannayen kusa da a tsaye lokacin da sandar ta kai ga ƙirji na sama. Sanya sandar ƙasa a cikin tafin hannun maimakon zuwa ga yatsu don haka wuyan hannu ya tsaya tsaye.
- 4
Ƙarƙashin sarrafawa zuwa ƙirjin na sama
Tsaya sandar a kan kafadu, sa'an nan kuma shaƙa kuma rage shi sama da daƙiƙa biyu zuwa uku zuwa babban ƙirji, ƙasa da ƙashin wuya. Ci gaba da madaidaicin gwiwar gwiwar hannu a ƙarƙashin sandar kuma ku tsaya kafin kafaɗun ya ɗaga daga madaidaicin baya ko sandar ta gangara zuwa wuyan ku.
- 5
Danna sama da baya kadan
Ci gaba da matsa lamba ta ƙafafu biyu da baya na sama yayin da kake danna sandar sama, mayar da shi kadan baya kan haɗin gwiwar kafada yayin da yake tashi. Bincika diagonal mara zurfi don kada sandar ta yi kiwo a fuskarka, kuma ka ajiye shi amintacce da zarar hannayen biyu sun miƙe a gudu ɗaya.
BENCH ANGLE
Matsakaicin 55–65 da aka nuna anan suna ɗaukar nauyin daban fiye da karkatawar digiri 30
Bench kusurwa ba wani al'amari na dandano ba ne - yana canza jagorancin haɗin gwiwa na kafada. Wani binciken da ya kwatanta 0, 15, 30, 45, da 60 digiri ya sami aikin babba-pec wanda aka fi furtawa a digiri 30, tare da aikin deltoid na baya yana tashi a digiri 45 da 60. Wani binciken a cikin masu farawa wanda ya kwatanta digiri 0, 30, da 60 kuma ya sami mafi girman aikin deltoid na gaba a digiri 60.
Babban kusurwa a cikin wannan zanga-zangar yana da wuyar siffanta shi azaman bambancin da ke kaiwa kirjin sama shi kaɗai. Fahimtar shi azaman babban latsa mai karkata inda manyan pectoralis babba, deltoids na baya, da triceps duk suna aiki tare. Idan kana son ƙarin fifikon ƙirji na sama, kwatanta digiri 15–30 a cikin wani zama mai ƙanƙan da kai-kawai kar a shiga waɗannan lambobi tare da wannan motsi.
Muhimmin bayani: Mahimman bayani: "Log the kusurwar farko → babban kusurwa yana nufin ƙarin kafada → ɗaukar nauyin da ya dace da burin ranar."
BAR PATH
Bar yana dawowa daga kirjin sama a hankali a kan kafadu
A ƙasan mashaya yana tsayawa a wurin da za a iya sarrafawa akan ƙirjin na sama-ba a kan kashin abin wuya ba kuma ba a wuya ba. Latsa cikin layi a tsaye zalla na iya kawo sandar kusa da fuskarka, don haka nemo diagonal mara zurfi wanda ya wuce fuskarka sannan ya dan yi tafiya kadan baya kan hadin gwiwar kafada. Bai kamata mashaya ya yi tafiya a bayan kai ba, kuma yakamata ya kasance daidai a duka kasa da sama.
A babban kusurwa mashaya na iya jin kamar ya sauka sama sama da kan ƙananan karkata, amma ba dole ba ne ya zama latsa zuwa wuyansa. Saita wurin taɓawa da zurfin ku ta wurin da wuyan hannu da gwiwar hannu suka taru a ƙarƙashin sandar kuma kafaɗun biyu suna tsayawa akan kushin. Madaidaicin ma'anar ya bambanta tare da girman ku da faɗin riko.
SUPPORT & ALIGNMENT
A kan babban madaidaicin baya, tallafa wa kanku don kada ƙashin ƙugu ya zame gaba
A kan babban karkata kaya yana tura jikinka zuwa wurin zama, don haka yana da sauƙi ga ƙashin ƙugu don zamewa gaba da baya baya zuwa sama-baki. Shuka ƙafafu biyu da ƙarfi a ƙasa kuma kiyaye kai, babba na baya, da ƙashin ƙugu a kan kushin. Hanya ta dabi'a daga ɗaga ƙirji na iya zama, amma kar a tura ƙashin ƙugu a gaba don yin koyi da ƙananan kusurwar benci.
Sanya sandar ƙasa ƙasa a cikin tafin hannun kuma tara wuyan hannu da gwiwar hannu cikin shafi ɗaya. Idan wuyan hannu ya ninka baya ko kuma gwiwar hannu sun yi fadi zuwa layin kafada, karfi ba zai iya tafiya ta kushin da hannaye ba kuma daidaitawar haɗin gwiwa ta karye. Sake saita tsayin tarakin, faɗin riko, da lodi tare.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Yin maganin babban kusurwa kamar karkata-mataki 30
- Abin da kake gani
- Gaban gajiyawar kafada da farko, duk da haka kuna tilasta kaya da maimaitawa akan imani cewa kawai kirji na sama ya kamata yayi aiki.
- Dalili mai yiwuwa
- Wataƙila ba za ku shiga saitin benci ba kuma kuna iya ɗaukar kowane karkata azaman motsa jiki iri ɗaya.
- Yadda ake gyarawa
- Yi rikodin ainihin kusurwar baya da shirin digiri 55–65 a matsayin babban latsa mai karkata tare da babban hannun deltoid na gaba.
Hannun hannu suna ninka baya
- Abin da kake gani
- Bar yana zaune zuwa ga yatsu kuma haɗin gwiwar wuyan hannu yana zazzagewa a bayan gwiwar hannu.
- Dalili mai yiwuwa
- Rikon yana iya zama sako-sako, ko kuma nauyin ya yi nauyi da yawa don tallafawa sandar.
- Yadda ake gyarawa
- Kunna babban yatsan yatsa kuma saita sandar ƙasa a cikin dabino don haka wuyan hannu da hannun gaba su zama madaidaiciyar layi. Rage kaya kuma.
Hannun gwiwar suna fiɗa zuwa layin kafaɗa
- Abin da kake gani
- A ƙasan hannun na sama suna zaune a kusan digiri 90 zuwa gaɓar jikin kuma mashaya yana tafiya kusa da wuyansa.
- Dalili mai yiwuwa
- Rikon yana iya zama mai faɗi da yawa, ko kuma kuna iya amfani da wurin taɓawa mara ƙanƙanta a babban kusurwa.
- Yadda ake gyarawa
- Ƙunƙaƙƙe riƙo kaɗan, ajiye gwiwar hannu a ƙarƙashin sandar, kuma ƙasa zuwa wurin da za a iya sarrafawa a kan kirji na sama.
Ƙashin ƙashin ƙugu yana zamewa gaba da ƙananan baya
- Abin da kake gani
- Kwatangwalo na rarrafe zuwa gaban wurin zama yayin da saitin ya ci gaba kuma rata a ƙarƙashin ƙananan baya yana faɗaɗa sosai.
- Dalili mai yiwuwa
- Taimakon ƙafa yana iya zama mai rauni, ko kuna ƙila kuna kera ƙananan kusurwar benci tare da nauyin da ba za ku iya sarrafawa ba.
- Yadda ake gyarawa
- Daidaita ƙafafu kusa da jikin ku kuma sake tura ƙashin ƙugu a kan kushin. Rage kaya don riƙe kusurwa ɗaya.
Daya gefen mashaya ya tashi da farko
- Abin da kake gani
- Sanda yana karkata lokacin latsa kuma gwiwar hannu ɗaya ya kai tsawo kafin ɗayan.
- Dalili mai yiwuwa
- Ana iya sanya hannayenku ba daidai ba, ko kuma nauyin ya yi nauyi sosai dangane da gajiya da bambancin ƙarfi.
- Yadda ake gyarawa
- Daidaita hannuwanku zuwa alamomin kan mashaya kuma rage kaya. Yi amfani da makamai masu aminci da tabo don guje wa faɗuwar maimaitawa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Babban injin latsawa
Koyi babbar hanyar latsawa ta farko akan na'ura mai tsayayye na baya da levers.
Hasken dumbbell high-incline press
Yi amfani da dumbbells masu haske don bincika hanyoyin wuyan hannu da gwiwar hannu da goyan bayan kushin kai tsaye a kowane gefe.
Babban latsa madaidaicin madaidaicin sanduna
Tare da saita rak da aminci makamai, sake gwada hanyar mashaya da wurin taɓawa a ainihin kusurwar benci.
Latsa barbell
Shiga kusurwa iri ɗaya, riko, da alamar taɓawa kuma ƙara ƙananan haɓakawa kawai lokacin da kowane maimaitawa ya tabbata.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Sanya shi sau ɗaya ko sau biyu a mako a cikin matsi na sama, sa'annan a sanya shi azaman motsa jiki daban daga latsawar benci ko ƙananan karkata. A babban kusurwa, asusu don gajiyar deltoid na gaba kuma ku bar maimaitawa biyu ko uku a ajiye yayin da kuke riƙe hanyar mashaya iri ɗaya ta hanyar wakili na ƙarshe.
Wakilai
6–10
Riƙe kusurwa ɗaya, maɓallin taɓawa, da hanyar mashaya
Saita
2–3
Huta minti 2–3 tsakanin saiti
Loda
+2.5–5%
Sai kawai lokacin da mashaya ya tsaya matakin don duk maimaita 10
- Shiga kusurwar benci, matsayin wurin zama, da faɗin riko don ku kwatanta canje-canjen kaya a ƙarƙashin yanayi iri ɗaya kowane zama.
- Idan ƙashin ƙashin ƙugu yana zamewa, ƙunƙun hannaye, ko sandar ta zagaya zuwa wuyanka, sauke nauyin 5–10% a ranar kuma gama da aikin fasaha.
- Kar a kwatanta lodi kai tsaye tsakanin ƙarami da babban karkata—sarrafa ingantacciyar maimaitawa da farfadowa ga kowane bambancin daban.
Tambayoyin da ake yawan yi
Shin babban karkata aikin kirji ne ko motsa jiki na kafada?
Yana zaune a kan ci gaba inda manyan pectoralis na sama, deltoids na gaba, da triceps suke aiki. Yayin da kusurwa ya tashi rawar da deltoid na gaba zai iya girma, don haka yana da wuya a kira shi motsa jiki na musamman ga kirji na sama.
Yaya nisa ya kamata katangar ta sauka?
Gabaɗaya zuwa wurin da za a iya sarrafawa akan ƙirji na sama maimakon kashin ƙugiya da kanta. Matsayin ku na sirri shine zurfin inda wuyan hannu ke zama a kan gwiwar hannu, kafadu biyu suna tsayawa akan kushin, kuma babu ciwo.
Shaida da nassoshi
- 1. NASM - Laburaren motsa jiki na Barbell Bench Press
- 2. ACE - Laburaren Motsa Jiki na Ƙirji
- 3. Trebs et al. - Ayyukan tsoka na sama-jiki ta kusurwar benci
- 4. Rodríguez-Ridao et al. - Manyan pectoralis, deltoid, da ayyukan triceps a cikin kusurwoyin benci biyar
- 5. Noteboom et al. - Bambance-bambancen fasaha na latsawa da kuma lodin haɗin gwiwa na kafada
