INCLINE DUMBBELL FLY
Saita tsayayyen gangare, sarrafa baka, da tsayawa kafin kewayon ya zama sarrafawa.
Ƙaƙwalwar dumbbell ba ɗan jarida ba ne, amma motsin baka a kusa da kafadu akan benci mai daidaitacce. Zaɓi kusurwar benci mai dacewa wanda ke ba da damar madaidaicin wurin tuntuɓar juna da hanyar kafaɗa mai daɗi, amma kar ku ɗauki kwana ɗaya ya zama mafi kyau a duniya. Bincika makullin sarrafa ku, benci, bene, da dumbbells kafin farawa. Fara a cikin wurin zama mai sarrafawa, kula da jujjuyawar gwiwar hannu mai laushi da tsaka-tsakin wuyan hannu a cikin maimaitawa, kuma motsawa kawai a zurfin mara zafi wanda zai ba ku damar daidaitawa. Maimakon juya kuda zuwa latsa ta hanyar lanƙwasa da daidaita gwiwar gwiwar ku, mayar da dumbbells zuwa kirjin ku a kwance a kwance. Don gamawa, jagorar dumbbells zuwa cinyoyinku ko wani barga mai tsayi kuma kada ku jefa su. Idan ba za ku iya shiga ko fita lafiya ba, zaɓi nauyi mai sauƙi ko wani motsa jiki na daban. Akwai ƙayyadaddun iyaka ga shaida. Rodríguez-Ridao et al (2020) sun yi nazarin matsi na benci na barbell, amma ba dumbbell tashi ba, a cikin ƙwararrun manya a kusurwoyi daban-daban na benci. Ko da yake ka'idar ta nuna mafi girman EMG na manyan pectoralis babba a 30 ° da kuma ƙara yawan EMG na baya na deltoid a mafi girma, ba ya kafa mafi kyawun kusurwa, fasaha na kai tsaye, hypertrophy mai zaɓi, aminci, ko sakamakon karkata dumbbell tashi. Lauver et al. (2016) Har ila yau, ya yi nazari kan labarun barbell kuma ya ba da rahoton bambance-bambance a cikin takamaiman tazara, amma bai bayar da rahoton bambance-bambance a cikin manyan pectoralis manyan EMG ba ga dukan haɗin gwiwa. Solstad et al (2020) idan aka kwatanta lebur dumbbell tashi da barbell benci maimakon karkata tashi. EMG baya nuna babban hawan jini ko aminci, don haka yi amfani da kusurwoyi da jeri waɗanda zaku iya sarrafawa ba tare da jin zafi ba.
- Tsokoki na farko
- Pectoralis babba
- Tsokoki na ƙari
- Gaban deltoid · Biceps brachii
- Matakin wahala
- Matsakaici
- Nau'in motsi
- A kwance a kwance
Shin akwai mafi kyawun kusurwar benci don karkata dumbbell?
Ba a kafa mafi kyawun kusurwa na duniya don wannan darasi ba. Bench press studies in trained adults have reported angle-related EMG differences, but none have studied incline dumbbell flyes, demonstrated selective hypertrophy, or predicted safety in individuals. Yi amfani da kusurwa mai dacewa wanda yake amintacce, yana goyan bayan wuraren tuntuɓar barga, kuma yana ba da damar hanyar kafaɗa mai daɗi.
MATAKI ZUWA MATAKI
Matakai 6 don Maimaitawa Guda Cikakke
- 1
Duban benci da sararin kaya
Tabbatar cewa fil ɗin daidaitawa ko makullai sun cika aiki, benci ya tsaya tsayin daka, ƙasa a bayyane, kuma duka dumbbells ba su da lahani. Ƙayyade kusurwar da ta dace wanda zai iya goyan bayan kai, babba baya, gindi, da ƙafafu. Kada a yi amfani da kayan aiki da suka lalace, maras kyau ko marasa ƙarfi.
- 2
Matsakaicin farawa tare da dumbbells
Zauna a gefen benci tare da dasa ƙafafu da ƙarfi. Tsaya kowane dumbbell akan cinyarsa daidai kuma ka riƙe shi tare da riko a nannade a babban yatsan hannunka, tare da kiyaye wuyan hannu. Zaɓi kaya wanda za'a iya sarrafawa daga shigarwa, baka, da fita ba tare da motsin canja wuri mai haɗari ba.
- 3
Ƙirƙirar ƙarya mai sarrafawa da matsayi na sama
Kwanta a ƙarƙashin sarrafawa tare da ƙarfin jikin ku da dumbbells kusa da jikin ku. Jagorar dumbbells a sama da kirjin ku, kiyaye hannayenku kusan madaidaiciya amma tare da lanƙwasa gwiwar hannu mai laushi wanda zaku iya kiyayewa a duk saitin.
- 4
Ƙirƙirar barga mai goyan baya
Tallafa kan kan ku, babba na baya, da duwawu a kan benci, kuma sanya ƙafafunku a hankali da ƙarfi a ƙasa. Kada ku lika bayanku da yawa, ja da baya da sauƙi kuma ku daidaita kafadar ku, kuma ku kula da daidaitawar haƙarƙari da ƙashin ƙugu da wuyan hannu na tsaka tsaki.
- 5
Ƙananan kawai a cikin baka mai sarrafawa
Inhale da runtse dumbbells a cikin faffadan baka mai laushi wanda ke farawa daga kafadu. Kula da lanƙwasawa mai laushi iri ɗaya da wuyan hannu na tsaka tsaki. Dakata a zurfin da ba shi da zafi kuma mai iya sarrafawa, kuma kada ka tilastawa shimfiɗa mai zurfi, kwaikwayi kewayon wani, ko canza iko kafin ka rage jikinka.
- 6
Dawowa da ganganci
Exhale kuma a kwance a sanya dumbbells baya zuwa kirjin ku, kiyaye gwiwar gwiwar hannu akai-akai. Kar a latsa ta hanyar lanƙwasa ko daidaita gwiwar gwiwar hannu. Bayan maimaitawar ƙarshe, shirya dumbbells zuwa cinyoyin ku, tashi a ƙarƙashin kulawa, kuma sanya su a kan barga mai tsayi. Kada a taɓa jefa dumbbells.
BENCH ANGLE
Zaɓi kusurwar ku don sarrafawa, ba a yi alkawarin sakamakon tsoka ba
Yi amfani da matsakaicin karkata wanda ke riƙe da benci da ƙarfi yayin ba da goyan baya ga kai, babba na baya, gindi, da ƙafafu. Madaidaicin saitin shine wanda ke ba da hanyar kafada mai dadi da shigarwa da fita wurin zama mai sarrafawa. Idan kun ji kamar kusurwar yana sa ku zamewa, rasa lambar sadarwa, sa ku soke kafada, ko tilasta hanyar kafada, daidaita kusurwar ko zaɓi wani bambanci.
Binciken kusurwar benci da aka ambata a nan ya dubi matsi na benci a cikin ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru. Ɗayan yarjejeniya ta ba da rahoton mafi girman manyan pectoralis EMG a 30 ° da ƙara yawan aikin deltoid na gaba a kusurwoyi mafi girma, yayin da wani binciken ya ba da rahoton bambance-bambance na tazara da takamaiman bambance-bambance a cikin haɗin gwiwa gabaɗaya. Waɗannan sakamakon ba sa tsara kusurwoyi, suna nuna hypertrophy na zaɓi, ko hasashen jin daɗin mutum ko aminci.
Muhimmin bayani: Yi amfani da mafi ƙasƙanci kusurwa wanda ya kasance barga da kwanciyar hankali.
DUMBBELL ENTRY
Mayar da canje-canje a matsayin wani ɓangare na aikin motsa jiki
Fara zama tare da kowane dumbbell da aka sarrafa sama da cinyoyin ku. Yayin da kake kwance, kiyaye dumbbells kusa da jikinka kuma daidaita akan kirjinka kafin fara baka. Wannan tsari yana rage firgita kuma yana ba ku lokaci don duba matsayin benci, riko, daidaita wuyan hannu, da ta'aziyyar kafada kafin maimaita aikin.
Bi matakan guda ɗaya a baya don gamawa. Tabbatar da dumbbells a kan ƙirjin ku, sannan ku jagoranta kuma ku sarrafa su da cinyoyinku, tashi da ajiye su a amince. Babu shigarwa ko fita mai ban mamaki da ya zama dole. Idan ba za ku iya sarrafa sauyi ba tare da takura ba, rasa iko, ko motsin wucewa mai haɗari, rage nauyi ko zaɓi wani motsa jiki na daban.
Muhimmin bayani: Sarrafa dumbbells farko kafin maimaitawar farko da kuma bayan maimaitawar ƙarshe.
RANGE CONTROL
Rike siffar gwiwar hannu kuma ayyana ƙananan kewayo tare da ta'aziyya
Ƙirƙiri lanƙwasa gwiwar hannu mai ɗan daɗi da kiyaye wannan matsayi yayin da hannunka na sama yana motsawa waje da ciki a kusa da haɗin gwiwa na kafada. Canza kusurwar gwiwar hannu don matsar da nauyi yana juya kuda zuwa latsa. Ƙarfin gwiwar gwiwar hannu na iya tsawaita abin amfani kuma ya sa kaya iri ɗaya ya fi wahalar sarrafawa. Rike wuyan hannu tsaka tsaki kuma matsar da dumbbells a gudu iri ɗaya.
Tsaya inda kafadar kafadar ku ta tsaya, wuyan hannu ba su da tsaka-tsaki, kuma lanƙwan gwiwar gwiwar ku baya canzawa. Solstad et al sun daidaita kusurwar gwiwar gwiwar hannu a mafi ƙanƙancin matsayi don zama 150-160 ° a cikin ƙa'idar nazarin gardama ta lebur ɗinsu, amma wannan ba takardar sayan magani ba ce ta duniya don nazarin karkata. Kada ka tilasta wannan kusurwa ko zurfin shimfidawa, ƙara kawai kewayo idan ba shi da zafi kuma yana ƙarƙashin iko.
Muhimmin bayani: Kwanciyar hankali · Ta'aziyya · Tsaya baka kafin gwiwar hannu ta canza siffar.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Kula da kusurwar benci azaman saitin sihiri
- Abin da kake gani
- Yana amfani da kusurwa da aka sani ya zama mafi kyau, amma yana jin kamar ya zame, shrugs, ko yana da hanyar kafada tilas.
- Dalili mai yiwuwa
- Aiwatar da sakamakon EMG na latsa benci azaman takardar sayan magani na duniya don karkata ga tashi.
- Yadda ake gyarawa
- Yi amfani da saitin da ya dace wanda ke kullewa sosai, yana ba da damar daidaita lamba da hanyar kafaɗa mai daɗi. In ba haka ba, rage ko daidaita kusurwa ko zaɓi wani motsa jiki daban.
Maida Tashi zuwa Latsa
- Abin da kake gani
- Gishiri yana ƙara lanƙwasa yayin raguwa, gwiwar hannu suna mikewa lokacin ɗaga dumbbells, gajiyar triceps ana iya gani.
- Dalili mai yiwuwa
- Nauyin ya yi nauyi sosai ko kuma an mayar da hankali kan turawa maimakon a kwance a kwance.
- Yadda ake gyarawa
- Rage kaya kuma kula da lanƙwasa mai laushi, akai-akai. Maimakon danna cikin gwiwar hannu, mayar da dumbbells a cikin baka wanda ke kewaye da kafadu.
Tilasta shimfiɗa ƙasa
- Abin da kake gani
- Dumbbells suna wucewa a ƙarƙashin gangar jikin, kafadu suna mirgine gaba, ko kafada / rashin jin daɗi na faruwa.
- Dalili mai yiwuwa
- ɗauka zurfin shimfiɗa ko kafaffen kusurwa yana da kyau koyaushe.
- Yadda ake gyarawa
- Tsaya a cikin rashin jin zafi, zurfin da za a iya sarrafawa tare da kwanciyar hankali da kafadu da wuyan hannu. Kar a kwafi iyakar wani.
Rasa tallafin benci
- Abin da kake gani
- Ɗaga kai, zamewar baya na sama, haɗin hip ɗin ya ɓace, ko gyaran benci yana jin sako-sako.
- Dalili mai yiwuwa
- Saitin mara ƙarfi, matsanancin kusurwar benci, ko ƙoƙarin rage shi fiye da yadda zaku iya sarrafawa.
- Yadda ake gyarawa
- Tsaya nan da nan, sake buɗe benci kuma duba don maido da karɓuwa. Kar a ci gaba sai dai idan ba za ku iya ƙirƙirar barga mai goyan baya ba.
Canjin Dumbbell mara lafiya
- Abin da kake gani
- Faɗuwa baya yayin riƙe dumbbells, samun wahalar tashi, ko sauke nauyi a ƙarshe.
- Dalili mai yiwuwa
- lodin ya yi nauyi sosai ko kuma bene ya rikiɗe don sarrafa shigarwa/fitarwa.
- Yadda ake gyarawa
- Yi amfani da dumbbells masu sauƙi, share ƙasa, kuma jagorar dumbbells zuwa da daga cinyoyinku. Idan sauyawa ba lafiya ba, zaɓi wani motsa jiki na daban.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Maimaita bargatattun saitunan farko
Maimaita saitin benci iri ɗaya da kewayon ra'ayin mazan jiya har sai benci ya kasance a kulle, lamba ta tsaya tsayin daka, ana sarrafa shigarwa da fita. Kar a ci gaba ta hanyar da'awar cewa kwana ɗaya ya fi girma.
Gudanar da Temp
Sarrafa saukarwa sama da daƙiƙa 3-4, zaɓin tsayawar daƙiƙa 1 na zaɓi a cikin kewayon aminci. Maimakon lankwasa da daidaita gwiwar gwiwar ku, mayar da su a hankali.
Ci gaba tsakanin kewayon maimaitawa
Ƙara 1-2 reps a ko'ina cikin saitin kawai idan kun kiyaye daidai gwiwar gwiwar hannu, ta'aziyyar kafada, da shigarwa da fita cikin aminci akan duk maimaitawa. Ƙara nauyin ɗan lokaci na gaba kawai lokacin da ikon ku bai canza ba a saman kewayon.
Madadin iyakance iyaka
Idan kuna da wahalar sarrafa kewayon ƙasa akan ƙudaje masu karkata, zaɓi ƙudaje na bene, jiragen sama na USB, ko wani motsa jiki wanda ke sa shigarwa/fita da kewayon mara zafi cikin sauƙin sarrafawa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da aikin motsa jiki mai sarrafawa, ba madaidaicin gwajin nauyi ba. Ɗauki nauyin da zai ba ku damar barin ɗakin don maimaitawa 1-3 yayin da tabbatar da duk sauye-sauye, matsayi na gwiwar hannu, da ƙananan jeri ba su da niyya kuma ba su da zafi.
Yawan maimaitawa
10-15
Kada a canza lanƙwasa gwiwar hannu da matsayi na wuyan hannu, da tsayawa kafin canje-canjen sarrafawa.
Saita
2–3
Huta 60-90 seconds kuma sake duba kulle benci kafin saiti na gaba.
Ci gaba
+1-2 sau
Ƙara kaya kaɗan zama na gaba kawai lokacin da duk saiti suka isa saman kewayon tare da amintaccen canji da tsayayyen tsari.
- Bincika gyare-gyare na benci da makullai kafin kowane saiti mai nauyi kuma tsayawa idan benci yana jin sako-sako ko rashin kwanciyar hankali.
- Kula da lanƙwasa mai laushi, daidaitaccen lanƙwasa gwiwar hannu, kuma kar a juya tashi zuwa matsi ko tilasta zurfafa jeri.
- Tsaya nan da nan idan kun fuskanci kafada, ƙirji, gwiwar hannu, ko ciwon wuyan hannu, raɗaɗi, dizziness, asarar sarrafawa, ko ƙarewar rashin lafiya.
Tambayoyin da ake yawan yi
Shin kwari masu karkata suna haɓaka wasu wuraren ƙirji mafi kyau?
Babu nazarin dogon lokaci kai tsaye na karkata dumbbell tashi da goyan bayan wannan ƙarshe. Kodayake binciken jarida na benci da aka ambata ya auna EMG a cikin ƙayyadaddun ka'idoji, EMG baya nuna haɓakar tsoka mai girma. Duba wannan darasi a matsayin motsa jiki na taimakon ƙirji guda ɗaya, kuma zaɓi saitin da za ku iya yi cikin aminci kuma akai-akai.
Yaya zurfin ya kamata a saukar da dumbbells?
Ƙasa kawai zuwa zurfin inda kafadu suka tsaya, wuyan wuyan hannu ba su da tsaka-tsaki, kuma ƙwanƙwasa gwiwar hannu ya ci gaba da kasancewa ba tare da ciwo ko asarar sarrafawa ba. Nazarin gardama sun daidaita kusurwar gwiwar gwiwar hannu zuwa 150-160° don kwatantawa, amma wannan ba ƙa'ida ta duniya ba ce ko ƙa'idar tashi ta karkata. Kar a tilastawa shimfidawa mai zurfi.
