LANDMINE PRESS (CHEST)
Halin siffa mai siffar baka na Landmine Press Chest ba hanya ce ta karfi ta kwaikwayi latsa tsaye ba, a'a hanya ce ta turawa a tsaye yayin da yake kiyaye jiki ya tsaya tare da kafaffen juzu'i.
The Landmine Press Chest is an exercise in which the other end of a barbell, one end of which is fixed to a Landmine sleeve or a safe pivot, is pushed diagonally up and forward in front of the chest. Saboda ƙayyadaddun ƙarewa, tukwici na mashaya suna bin yanayi mai siffar baka maimakon madaidaiciya ko madaidaiciyar layi. Wannan hanya na iya zama zaɓi mafi sauƙi ga wasu mutane don sarrafa kafada da wuyan wuyan hannu, amma ba yana nufin zai magance duk ciwon kafada ba ko kuma ya fi aminci ta atomatik fiye da latsawa na yau da kullum. Tabbatar da farko bincika keɓaɓɓen abin da aka makala ko amintacciyar hanyar hana motsi, kar a tilasta ƙarshen sandar a tsaye, kuma yi amfani da maimaitawar sarrafawa kawai tare da daidaita haƙarƙarinku da ƙashin ƙugu.
- Tsokoki na farko
- Babban pectoralis babba
- Tsokoki na ƙari
- gaban deltoid, triceps, serratus na gaba, ainihin
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Tsayayyen turawa
Shin Gidan Latsawa na Landmine koyaushe yana da lafiya idan kuna da ciwon kafada?
Ba koyaushe ba. Kodayake hanyar diagonal na baka na iya zama da sauƙi ga wasu mutane, amsa ya bambanta dangane da dalilin ciwo, kewayon motsi, fasaha, da nauyi. Kada ka tilasta kanka don ci gaba yayin da kake jin zafi kuma tuntuɓi ƙwararren likita idan ya cancanta.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Duba axis juyi da gyaran barbell
Bincika cewa abin da aka makala na nakiyoyin da aka keɓe an gyara shi ba tare da girgiza ba, cewa ƙarshen barbell ɗin baya tashi, kuma fayafai da abin wuyan da aka ɗora sun tsaya tsayin daka. Idan ba ku da kayan aikin sadaukarwa, kuna buƙatar ingantaccen hanyar gyarawa wanda ba zai ƙyale ƙwanƙwasa ta motsa ko lalata bango ko bene ba. Kar a saita kan kusurwoyi marasa tsayayye ko benaye masu santsi.
- 2
Rike ƙarshen sandar a tsaye a gaban kirjin ku kuma ƙirƙirar tsaga tsaye.
Sanya ƙafar gaba da hannunka mai aiki kaɗan a gabanka kuma danna ƙafa biyu zuwa ƙasa. Rike ƙarshen sandar ko riko a tsaye a gaban babban ƙirjin ku, amma ba tare da lankwasa da yawa na wuyan hannu ba. Kada ka tsaya a kan ƙarshen mashaya ko ƙetare hanyarsa.
- 3
Daidaita haƙarƙari da ƙashin ƙugu da shirya hanyar gwiwar hannu
Sauƙaƙan ƙara ƙarfin ciki da tsokoki don hana hakarkarinku daga ɗagawa gaba, kuma kar ku lanƙwasa ƙananan baya don haifar da tashin hankali. Fara tare da gwiwar gwiwar ku suna fuskantar ƙasa da waje kusa da jikin ku, ba tare da karkatar da kafaɗunku zuwa kunnuwanku ba.
- 4
Ana turawa a diagonal tare da sifar baka na mashaya
Exhale kuma tura saman sandar sama da gaba. Bari juzu'in jujjuyawar barbell ya bi baka da aka keɓe, kuma kada ka karkatar da hannunka ko kafaɗu da ƙarfi don ɗaga shi a tsaye. Ajiye wuyan hannu kusa da hannunka kuma kada ka kulle gwiwar hannu ko karkatar da gangar jikinka a ƙarshen.
- 5
Komawa mai sarrafawa zuwa ƙirji na 2-3 seconds
Inhale kuma mayar da titin sandar zuwa wurin farawa a gaban kirjin ku sama da daƙiƙa 2 zuwa 3. Yi amfani da iyaka kawai kafin gwiwar gwiwarku ta yi nisa sosai a bayan jikin ku ko jin zafi ya faru a gaban kafadar ku. Kar a sauke tip ɗin sanda ko kora baya don fara wakilai na gaba.
ANCHOR & STANCE
Matsakaicin jujjuyawar dole ne ya kasance karko don amfani da kewayawa masu siffar baka lafiyayye.
Ana iya amfani da horo na ƙasa don latsawa, ja, squat, da jujjuyawar motsi ta hanyar gyara ƙarshen barbell zuwa axis guda ɗaya. Kawai saboda an daidaita axis ɗin juyawa baya nufin cewa yanayin da ke kewaye yana da aminci, don haka da farko duba yanayin hannun riga, rack, collar diski, da bene, kuma tabbatar da akwai wurin da ƙarshen mashaya ya motsa.
Tsare-tsare na iya taimakawa sarrafa ƙarfin da barbell ke jan jikinka baya da gefe. Koyaya, idan kun sanya nauyin ku kawai akan ƙafar gabanku ko ɗaga dugadugan ku kuma ku ba da baya da yawa, kwanciyar hankali za ta ɓace. Matsa ƙafafu biyu a cikin ƙasa, kiyaye haƙarƙarin ku a kan kwatangwalo, kuma karkata gaba kawai gwargwadon buƙata.
Muhimmin bayani: Cue don amfani nan da nan: "Duba kafaffen axis → Danna ƙafa biyu a cikin ƙasa → Sanya haƙarƙari a kan ƙashin ƙugu."
ARC & PRESS
Latsa diagonal wanda ke bin baka na mashaya baya kwaikwayi latsa a tsaye.
Landmine Ƙarfin jujjuyawar yana haifar da yanayi mai siffar baka a ƙarshen mashaya, wanda ke latsa tare da cakuda ƙarfin kwance da a tsaye. Ga wasu, wannan hanya na iya zama mafi sauƙi fiye da cikakken latsawa a tsaye, amma kewayon motsi mara zafi da tsayayyen dabara sune fifiko. Idan ka yi watsi da baka kuma ka yi ƙoƙarin ɗaga hannunka tsaye, wuyan hannu, kafadu, da gangar jikinka na iya ramawa.
Hannu yana motsawa sama da gaba a gaban kirji, kuma kafada yana da dakin motsa jiki ta dabi'a yana bin motsin hannu. Amma kar ka ƙarasa ja kafaɗunka har zuwa kunnuwanka ko buɗe hakarkarinka da yawa. Nauyin da ba za a iya kiyaye shi akan hanya ɗaya ba shine nauyin maimaitawa na gaba.
RETURN & LOAD
Saurin dawowa da daidaitawar jiki suna zuwa kafin nauyi
Tushen sanda yana motsawa ƙasa da baya akan dawowa. Idan ka saki hannunka a wannan lokacin, barbell na iya faɗuwa da sauri fiye da yadda ake tsammani ko kuma tana iya jujjuya kusurwoyinsa na juyawa. Sauka sama da daƙiƙa 2 zuwa 3, kiyaye jeri na wuyan hannu, gwiwar hannu, da kafadu da matsa lamba a ƙasa.
Koyarwar mine na iya buƙatar haɗuwa da cikakken ƙarfin jiki da kwanciyar hankali, amma bambance-bambancen ra'ayi yana buƙatar shirye-shiryen hagu da dama. Ko da nauyin ya kasance iri ɗaya, nauyin da aka gane zai iya bambanta dangane da tsawon barbell, matsayi, da matsayi, don haka yanke hukunci ko za a ci gaba kawai a cikin saitunan da aka rubuta.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Farawa tare da hanyar gyarawa mara ƙarfi
- Abin da kake gani
- Akwai ɗaki don jujjuyawar axis ko tip ɗin barbell don girgiza da matsawa zuwa ƙasa ko bango.
- Dalili mai yiwuwa
- Ƙila an ƙara nauyi kafin a duba abin da aka makala na nakiyoyin, launi na asali, da yanayin shigarwa.
- Yadda ake gyarawa
- Yi amfani da keɓaɓɓen hannun riga ko hanyar gyare-gyare maras zamewa, kuma kar a fara saitin idan babu tabbas.
Tilas a tura ƙarshen sandar a tsaye.
- Abin da kake gani
- An lanƙwasa wuyan hannu, an murɗe kafaɗu, ko kuma a ɗaga hannu zuwa wata alkibla daban da baka.
- Dalili mai yiwuwa
- Kuna iya tunanin latsawar nakiyoyin a matsayin hanya madaidaiciya, kamar latsa sama.
- Yadda ake gyarawa
- Aika hannuwanku sama da gaba tare da baka diagonal da aka kirkira ta hanyar jujjuyawar sandar, kuma idan ba ta da daɗi, rage kewayon motsi ko nauyi.
Matsanancin lankwasa ƙananan baya a ƙarshen ƙarshen
- Abin da kake gani
- Yayin da hannun ke motsawa gaba, haƙarƙarin yana ɗagawa, ƙananan baya, da matsa lamba akan ƙafar ƙafar gaba.
- Dalili mai yiwuwa
- Nauyin na iya yin nauyi da yawa ko kuna ƙoƙarin matsar da ƙarshen ƙarshen nesa.
- Yadda ake gyarawa
- Sake daidaita jikin ku tare da abs da glutes kuma rage nauyi zuwa matakin da zai ba ku damar kula da matsayi ɗaya.
Kulle gwiwar gwiwar hannu da wuya da kafa kafadu
- Abin da kake gani
- A ƙarshen maimaitawa, kulle gwiwar hannu da kafadu suna tashi zuwa kunnuwa.
- Dalili mai yiwuwa
- Wataƙila kun yi tunanin cewa matsakaicin iyaka koyaushe shine mafi kyawun juzu'i.
- Yadda ake gyarawa
- Tsaya a hankali a cikin kewayon mara zafi kuma kiyaye kafada da wuyan ku a cikin annashuwa.
Bari mu tafi barbell akan dawowa
- Abin da kake gani
- Tushen mashaya yana faɗuwa da sauri ko kuma ta dawo don fara maimaitawa na gaba.
- Dalili mai yiwuwa
- Wataƙila babu ƙarfi da ya rage don sarrafa baka mai saukowa.
- Yadda ake gyarawa
- Ƙarshen saitin akan maimaitawar farko inda ba za ku iya kula da dawowar 2-3 na biyu ba kuma rage nauyi.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Latsa nakiyoyin hannu biyu
Da farko koyi axis juyi, hanyar baka, da daidaita jiki tare da sandar haske ko faifan haske.
Raba Tsaya Single Arm Press
Yi latsa diagonal da hannu ɗaya, daidaita ƙwanƙwasa don kada ya juya jikinka.
Rabin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa
Yi aiki da daidaitawar haƙarƙari da kwanciyar hankali a cikin matsayi tare da raguwar bugun ƙafa.
Mai Rarraba Mai Rarraba Mai Rana
Ƙara ƙaramin adadin diski kawai bayan kiyaye dawowar don 2 ~ 3 seconds.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Sanya sau 1-2 a mako a matsayin motsa jiki na sama ko ƙirji / kafada aikin motsa jiki. Lokacin yin gefe ɗaya a lokaci guda, yi maimaitawa iri ɗaya da saita kowane gefe, kuma ci gaba kawai idan za ku iya kula da baka na sandar, wuyan hannu tsaka tsaki, da haƙarƙari da daidaitawar ƙashin ƙugu don duk maimaitawa. Fara da nauyi wanda zai bar ku da saura sau 2 zuwa 3 akan maimaitawar ƙarshe.
ƙidaya
6-10 sau
Diagonal baka kuma mayar da riƙo na 2-3 seconds
Saita
2-3 saiti
90-150 daƙiƙai sun dawo tsakanin saiti
Ƙara
+1-2.5kg
Sai kawai idan duk nau'ikan iri ɗaya suna da jeri ɗaya
- Idan baka, tsaka tsaki na wuyan hannu, daidaitawar haƙarƙari/ƙwanƙwasa, da saurin dawowa iri ɗaya ne har sai maimaitawar ƙarshe a ɓangarorin biyu, ƙara dan kadan a cikin zama na gaba.
- Idan bayanka ya jike ko kuma kafadunka sun shude bayan ka kara nauyi, nan da nan za ka koma nauyin da ya gabata.
- Yi rikodin tsayin barbell, matsayin diski, matsayi, da bambancin hannu ɗaya ko biyu don kwatanta saituna iri ɗaya kawai.
Tambayoyin da ake yawan yi
Zan iya sanya barbell a kusurwar bango?
The dedicated Landmine attachment is the most predictable choice. Idan kun yi amfani da madadin hanyar gyarawa, tabbatar da cewa barbell ɗin ba ta zamewa ba kuma babu haɗarin lalacewa ga bango ko bene ko rushewa. Idan gyara bai tabbata ba, kar a yi shi.
Shin aikin kirji ne ko motsa jiki na kafada?
Dangane da kusurwar latsa da matsayi, manyan pectoralis babba, gaban deltoid, da triceps suna aiki tare. Ko da yake wannan jagorar ya ƙunshi bambance-bambancen ƙirji waɗanda ke tura ƙirjin gaba, ba za a iya cewa ya ware wata tsoka ta musamman ba.
