INCLINE DUMBBELL PRESS
Ƙaƙwalwar dumbbell na karkata ba game da latsa mafi girma ba - game da rike kusurwar dama
Latsawa na karkatar da dumbbell wani motsi ne mai karkata wanda kowane hannu ke aiki da kansa, yana ɗaukar filayen clavicular na manyan pectoralis tare da deltoids na baya da triceps. Ƙirar benci ba ta atomatik mafi kyau ga kirji na sama ba. Nazarin ya lura da babban aiki na sama-pec a kusan digiri 30, kuma bayan kusan digiri 45, deltoid na baya yana ƙoƙarin ɗaukar ƙarin aikin. Makullin shine farawa a ƙananan karkata kuma sami kusurwa inda kafadu ke jin dadi kuma kirji zai iya sarrafa kowane maimaitawa.
- Tsokoki na farko
- Babban pectoralis babba
- Tsokoki na ƙari
- Na baya deltoids · triceps
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Latsa karkata
Shin digiri 30 ko 45 digiri ne mafi kyawun kusurwar benci?
Idan kana so ka ba da fifiko ga kirji na sama yayin da kake iyakance yawan gudunmawar gaban kafada, farawa a kusa da digiri 30 yana da amfani. Hakanan zaka iya amfani da digiri 45, amma rage kusurwar idan kafadu ta fara gajiya ko kuma hanyar ta juya a tsaye.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Saita benci zuwa ƙananan karkata
Saita benci zuwa kusan digiri 30 kuma tabbatar da cewa an kulle kujerun baya da wurin zama. Farawa ƙasa da digiri 45 yana rage yawan yadda gaban kafada ke ɗauka kuma yana sauƙaƙa don koyon jin bugun kirji.
- 2
Yi amfani da gwiwoyi don kawo dumbbells sama
Zauna tare da dumbbells suna tsaye a kan cinyoyinku, kuyi su sama daya bayan daya tare da gwiwa, ku kwanta a kan benci. Kada ku ɗauki dumbbells sama da ƙasa tare da hannuwanku zuwa gefe ko tsokar su zuwa farkon wuri tare da kafadu kadai.
- 3
Saita wuraren tuntuɓar ku da wuyan hannu
Rike baya na sama da glutes a kan benci da ƙafafu biyu a ƙasa. Zana kafadar kafada baya don daidaita su, kuma sanya hannun dumbbell ƙasa a cikin tafin hannun don haka wuyan hannu su kasance tsaka tsaki. A kasa, gwiwar hannu ya kamata su zauna a ƙarƙashin wuyan hannu kai tsaye.
- 4
Ƙarƙashin sarrafawa kusa da babban kirji
Shaka da runtse dumbbells a gudu iri ɗaya. Tsaya gwiwar gwiwar hannu a kusan digiri 45–70 daga juzu'in, kuma nemo wurin da manyan hannaye ke tafiya dan kadan a ƙasa da layin jigon kuma ƙirjin ya cika ba tare da jin zafi a gaban kafada ba.
- 5
Danna sama ba tare da karo da dumbbells ba
Ci gaba da matsa lamba ta ƙafafu biyu da na sama yayin da kuke danna dumbbells sama da ɗan ciki. Ƙaddamar da makamai a ƙarƙashin iko a saman kuma ajiye dumbbells a kan layin kafada ba tare da barin su suyi tare ba ko kuma kafadu sun yi gaba.
BENCH ANGLE
Fara kusa da digiri 30 kuma kuyi hukunci akan kusurwa ta nawa kafada ke ɗauka
Kwancen benci yana canza matsayin manyan pectoralis babba da na gaban deltoid. A cikin binciken ɗaya na mahalarta masu horarwa da aka kwatanta 0, 15, 30, 45, da 60 digiri, an lura da aikin babba-pec a digiri 30, yayin da aikin deltoid na gaba ya kasance mafi girma a digiri 60. Sauran ayyukan sun ba da rahoton cewa yayin da haɓaka ke ƙaruwa, aiki a cikin manyan pectoralis yana canzawa zuwa yankin clavicular.
Sakamakon EMG kadai baya daidaita mafi kyawun kusurwa ko mafi girma ga kowane mutum. Fara tsakanin digiri 15 zuwa 30 kuma duba tashin hankali na kirji, ta'aziyyar kafada, da kewayon motsi mai maimaitawa tare. Idan ɗaga kusurwa kawai yana sa gaban kafada gajiya da sauri, rage karkata ko kaya.
Muhimmin bayani: Ma'auni na aiki: saita baya zuwa digiri 30 → duba cewa kafadu suna jin dadi → daidaita mataki daya kawai lokacin da ake bukata.
DUMBBELL PATH
Dumbbells suna tafiya daga gefen kirjin sama zuwa saman layin kafada
A ƙasan dumbbell ɗin suna zama a kowane gefen ƙirjin na sama, tare da wuyan hannu da gwiwar hannu a jere kusa da tsaye a ƙarƙashin kaya. Yayin da kake danna, suna motsawa sama da dan kadan a ciki har sai sun gama a kan haɗin gwiwar kafada. Kada ka yi tafiya cikin layi a tsaye kawai ko danna su zuwa ga fuskarka.
Juya dumbbells tare yana sakin tashin hankali a saman kuma yana iya kashe ku ma'auni. Bar kusan dunƙule sarari a tsakanin su, da fim daga gaba don duba cewa bangarorin biyu suna tafiya a tsayi iri ɗaya da gudu.
WRIST & ELBOW
Sanya dumbbell, wuyan hannu, da gwiwar hannu cikin shafi ɗaya
Lokacin da dumbbell yayi nisa zuwa ga yatsun hannu, wuyan hannu yana ninka baya kuma yana da wuya a canja wurin ta hannun gaba. Sanya hannun ƙasa ƙasa a cikin tafin hannun kuma kiyaye wuyan hannu madaidaiciya. Idan gwiwar hannu ta ɓace da kyau a ciki ko wajen wuyan hannu a ƙasa, sake saita rikon ku da matsayin dumbbell.
Fitar da gwiwar hannu har zuwa tsayin kafada na iya ƙara damuwa a gaban kafada don wasu masu ɗagawa. Sanya su damtse zuwa haƙarƙari, a gefe guda, yana ƙara ƙarin aiki zuwa triceps kuma yana sa kewayon motsi mara kyau. Ga yawancin mutane, hanyar da ke riƙe gwiwar hannu a ƙarƙashin wuyan hannu a kusan digiri 45–70 daga gangar jikin yana aiki da kyau.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
An saita benci sosai
- Abin da kake gani
- Gaban kafada yana gajiya a gaban kirji kuma motsi ya zama kusan a tsaye, kamar danna kafada.
- Dalili mai yiwuwa
- Ƙoƙarin bugun kirji na sama da ƙarfi, yawancin masu ɗagawa suna ɗaga karkata zuwa digiri 45–60.
- Yadda ake gyarawa
- Rage ragowar baya zuwa digiri 15–30 kuma sake gwada hanyar da ke rage dumbbells kusa da kirji na sama.
An saukar da dumbbells zurfi sosai
- Abin da kake gani
- Gaban kafada yana ja a kasa, ko kashin hannu na sama yana tafiya da kyau a bayan gangar jikin.
- Dalili mai yiwuwa
- Zaton babban kewayon koyaushe yana da kyau, ko rasa iko a ƙasa saboda kaya.
- Yadda ake gyarawa
- Rage ƙasa kawai cikin kewayon mara zafi kuma amfani da saukar da daƙiƙa biyu. Idan ana buƙata, canzawa zuwa riƙon tsaka tsaki da nauyi mai sauƙi.
Hannun hannu suna ninka baya
- Abin da kake gani
- Dumbbell yana zaune akan yatsu kuma haɗin gwiwar wuyan hannu yana yawo a bayan gwiwar hannu.
- Dalili mai yiwuwa
- Dumbbell ɗin na iya yin nauyi da yawa, ko kuma ana iya riƙe hannun sama a cikin dabino.
- Yadda ake gyarawa
- Saita hannun mai zurfi da ƙasa a cikin tafin hannun kuma layi layi kai tsaye ƙarƙashin haɗin gwiwar wuyan hannu.
Dumbbells suna karo a saman
- Abin da kake gani
- Dumbbells suna buga tare a ƙarshen kowane maimaitawa kuma kafadu sun ɗaga gaba daga benci.
- Dalili mai yiwuwa
- Korar matsi mai girma ta hanyar kawo makamai da nisa, ko kasa sarrafa saurin latsawa.
- Yadda ake gyarawa
- Bar ƙaramin rata tsakanin dumbbells kuma gama kowane maimaitawa a wurin da kafadu har yanzu suna kan benci.
Hannu daya yana gamawa da farko
- Abin da kake gani
- Dumbbells sun kai tsayi daban-daban, kusurwoyin gwiwar hannu sun bambanta, kuma ƙwanƙwasa tana juyawa zuwa gefe ɗaya.
- Dalili mai yiwuwa
- Nauyin na iya yin nauyi da yawa, ko ƙarfi da saitin na iya bambanta tsakanin bangarori.
- Yadda ake gyarawa
- Sauke zuwa kaya wanda mafi raunin gefen zai iya sarrafawa, kuma duba hanyoyin biyu ta hanyar yin fim daga gaba maimakon kallon madubi.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Kokarin turawa
Yi amfani da tsayin daka don koyon takalmin gyaran kafa da tsarin latsawa da farko.
Dumbbell kasa danna
Ƙasa yana iyakance zurfin ƙasa, yana mai da shi amfani don aiwatar da daidaitawar wuyan hannu da sarrafa hagu-zuwa-dama.
Latsa maɓallin karkata haske
Maimaita hanya guda akan benci na digiri 15–30 tare da dumbbells masu haske yayin riƙe wuraren tuntuɓar ku.
Ƙaddamar da dumbbell press
Ƙara kaya ko kewayo kawai lokacin da kowane maimaitawa ya kasance daidai kuma kafadu sun kasance cikin kwanciyar hankali.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi gwaji sau ɗaya ko sau biyu a mako tare da isasshen farfadowa tsakanin zaman. Don makonni huɗu na farko, yi aiki a cikin kewayon 8–12 kuma ku bar maimaitawa biyu ko uku a ajiye don kulle fasaha. Idan kuma kai madaidaicin benci a wancan makon, kirga jimillar saitin bugun ƙirji tare.
Wakilai
8–12
A cikin kewayon inda bangarorin biyu ke bin hanya guda
Saita
2–3
Huta 90 seconds zuwa mintuna 2 tsakanin saiti
Loda
+ 1–2 kg
Sai kawai bayan buga saman kewayon maimaita akan kowane saiti
- Idan babban baya, glutes, da ƙafafu sun kasance suna goyon baya kuma wuyan hannu sun tsaya a layi ɗaya ta hanyar maimaitawar ƙarshe, ƙara ɗan ƙaramin nauyi na zama na gaba.
- Idan dumbbell ɗaya ko kafada ya ɗaga gaba, ƙare wannan saitin kuma rage nauyin akan na gaba.
- Bambance gajiyar ƙirji daga kaifin ciwon kafada. Idan ciwon haɗin gwiwa ya bayyana, rage iyaka da kusurwa ko dakatar da motsa jiki.
Tambayoyin da ake yawan yi
Yaya nisa ya kamata dumbbells su tafi?
Rage su a gefen kirji na sama, amma sai dai idan gwiwar hannu ta tsaya a ƙarƙashin wuyan hannu kuma gaban kafada ya kasance cikin jin daɗi. Daidaitaccen mai maimaitawa, sarrafawa yana da mahimmanci fiye da taɓa dumbbells a ƙirjin ku.
Zan iya amfani da tsaka tsaki tare da dabino suna fuskantar juna?
Ee. Ƙarƙashin tsaka-tsaki ko ɗan ƙaramin kusurwa ya fi dacewa a kan kafadu don wasu masu ɗagawa. Har yanzu kuna buƙatar bincika cewa wuyan hannu da gwiwar hannu suna tari a ƙarƙashin dumbbells kuma bangarorin biyu suna bin hanya ɗaya.
Shaida da nassoshi
- 1. ACE - Laburaren Motsa Jiki na Ƙirji
- 2. Rodríguez-Ridao et al. - Ayyukan tsoka a kan kusurwoyin benci biyar
- 3. Lauver et al. - Ayyukan tsoka na sama-jiki ta kusurwar benci
- 4. Cabral et al. - Yanki pectoralis manyan ayyuka a lebur da karkata latsawa
- 5. Noteboom et al. - Dabarun danna benci da nauyin kafada
