MEDICINE BALL PUSH-UP
Ƙwallon ƙwallon magani ba dabarar daidaitawa ba ce a kan ball - fasaha ce mai matsi wacce ke riƙe da daidaitawar jiki gaba ɗaya yayin sarrafa kunkuntar tushe mai motsi.
Ƙwallon ƙwallon magani wani bambanci ne wanda hannayen biyu ke haɗuwa a kan ball guda ɗaya, manyan pectoralis, triceps, da deltoids na baya suna danna jiki, kuma serratus na gaba da tsokoki na jiki suna sarrafa kullun. Saboda hannaye suna kusa da juna kuma ƙwallon yana iya mirgina, kwanciyar hankali da ake buƙata akan wuyan hannu da kafadu sun fi girma fiye da daidaitattun turawa. Wannan ya ce, yanayin da ba shi da kwanciyar hankali ba ya sa kowane tsoka ya yi aiki tuƙuru ko kuma ta atomatik ya samar da mafi kyawun ƙarfin ƙarfi-bincike ya samo martani daban-daban ta kayan aiki da tsoka. Kamar yadda yake a cikin nunin, maɓalli shine a sanya hannaye biyu daidai gwargwado akan ball ɗaya kuma motsa ƙirji da kwatangwalo tare a cikin kewayon inda ƙwallon ya tsaya a ƙarƙashin ƙirjin.
- Tsokoki na farko
- Pectoralis babba · triceps
- Tsokoki na ƙari
- Na gaba deltoids · serratus na gaba · tsakiya
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Latsa kwance-ƙunƙun-tushe · sarrafa rashin kwanciyar hankali
Shin wasan ƙwallo na magani koyaushe yana da kyau fiye da daidaitaccen turawa?
A'a. Tushen mara ƙarfi yana canza buƙatun kulawar bayan gida, amma baya ƙara aiki a cikin kowace tsoka ko bada garantin samun ƙarfin ƙarfi. Yi amfani da shi azaman na'ura mai ban sha'awa don aiwatar da kunkuntar tushe da sarrafa murɗa maimakon a matsayin maye gurbin daidaitaccen turawa.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Bincika kwallon da ba za ta mirgina ba, da kuma benen ku
Zabi ƙwallon magani tare da shimfidar wuri wanda ba a cika ba. Guji ƙwallo masu santsi da waɗanda ke billa ko mirgina cikin sauƙi, kuma a ƙasa mai faɗi da ba ta da cikas, da farko tabbatar ƙwallon baya mirgina gefe zuwa gefe.
- 2
Sanya hannaye biyu daidai gwargwado akan ball daya
Saita ƙwallon ƙarƙashin tsakiyar ƙirjin ku kuma danna ɓangarorin sama da hannaye biyu kamar ana murƙushe ta. Yada yatsu a fadi kuma sami kusurwa inda wuyan hannu ba sa rushewa a ciki. Idan tsayi ko matsi na hannaye sun bambanta, ƙwallon zai iya yin nisa zuwa gefe ɗaya daga farkon.
- 3
Fadada ƙafafu kaɗan kuma gina katako mai cikakken jiki
Koma ƙafa ɗaya a lokaci ɗaya kuma saita ƙafafu ɗan faɗi kaɗan fiye da daidaitattun turawa. Ƙunƙasa ciki da ƙuƙumma kuma a daidaita haƙarƙari da ƙashin ƙugu don haka kai, baya, hips, da diddige su zama layi mai tsawo ɗaya.
- 4
Rage ƙirjin a hankali a kan ƙwallon
Shaka kuma lanƙwasa gwiwar hannu a diagonal a baya daga gangar jikin. Ci gaba da ƙwallon a ƙarƙashin tsakiyar kirji kuma bari kirji da kwatangwalo su sauko cikin sauri guda. Tsaya a zurfi kafin wuyan hannu ya rushe ko kafadu su hau zuwa kunnuwa.
- 5
Danna ciki akan ƙwallon kuma ka matsa daga ƙasa
Tsayawa matsi mai ma'ana tare da hannaye biyu, miƙe gwiwar gwiwar hannu don komawa kan katakon farawa. A saman, kar a karkatar da gwiwar hannu zuwa kulle ko tura kafadu gaba-tabbatar da kwallon kuma gangar jikinka tana tsaye kafin maimaituwar gaba.
BALL & HAND POSITION
Daidaitaccen matsayi na hannun hannu da matsa lamba suna kiyaye ƙwallon a ƙarƙashin ƙirji
Wannan ba shine bambancin da hannu akan kowane ɗayan kwallaye biyu ba - kunkuntar-tushen turawa ne tare da hannaye biyu tare akan ƙwallon magani ɗaya. Ajiye kwallon a ƙasan kashin kasusuwa da dunƙule ɓangarorin sama da hannaye biyu suna barin tafin hannu da yatsu su sarrafa ta daga wurare da yawa. Tara hannaye a saman ƙwallon ko saita hannu ɗaya sama yana sa matsin bai daidaita ba kuma ƙwallon yana jujjuya cikin sauƙi.
Ƙananan karatu sun sami manyan manyan pectoralis da ayyukan triceps a cikin kunkuntar tura-ups fiye da nau'i-nau'i masu fadi, amma wannan ba yana nufin kowane yanki ya keɓe ba. Matsayi inda duka wuyan hannu biyu suke da daɗi kuma zaku iya lanƙwasa gwiwar gwiwar diagonally a baya fiye da tilasta hannu tare.
Muhimmin bayani: Alamar aiki: "Ball a ƙarƙashin ƙirji → daidai matsi daga hannaye biyu → wuyan hannu waɗanda ba sa rushewa."
CONTROL THE INSTABILITY
Rashin kwanciyar hankali shine ƙarin yanayi don sarrafawa, ba ma'anar motsa jiki ba
A kan tushe mara ƙarfi, gangar jikin da tsokoki na kafada koyaushe daidaita matsayin ku don hana ƙananan motsi na ƙwallon. Koyaya, binciken da aka kwatanta na'urori marasa ƙarfi da yawa sun gano cewa aikin bai ƙaru daidai ba a duk kayan aiki da duk tsokoki, kuma a cikin binciken horo na mako takwas wani ƙasa mara ƙarfi bai inganta ƙarfi ko juriyar tsoka fiye da kwanciyar hankali ba.
Don haka kada ku sanya ƙwallo mai firgita ko saurin maimaita burin ku. Yi amfani da shi azaman na'ura mai ban sha'awa don aiwatar da sarrafa ƙananan rashin daidaituwa yayin riƙe daidaitaccen daidaitawar turawa, kuma lokacin da ƙwallon ya fara motsawa gefe zuwa gefe, yana da kyau a ƙare saitin maimakon ƙara maimaitawa.
CONTROLLED BOTTOM
Daidaita wuyan hannu, kafada, da gangar jikin suna zuwa kafin a taɓa ƙirji zuwa ƙwallon
Yayin da kuke saukowa, kada ku kunna gwiwar hannu gaba ɗaya zuwa tsayin kafada-a aika da su kusan digiri 30–60 a diagonal a baya daga gangar jikin. Hannun gaba ya kamata su yi nuni zuwa ga ƙwallon kuma kafadu biyu su sauko cikin gudu ɗaya. Ba kwa buƙatar mirgine kafaɗun gaba ko ɗaure wuyan don tilasta ƙirjin akan ƙwallon.
Hannun wuyan hannu na iya ɗaukar matsi a wuri mai tsayi fiye da ƙasa mai faɗi. Idan dabino ya ɗaga ko kuka ji matsi mai kaifi a cikin wuyan hannu, rage zurfin kuma komawa zuwa kunkuntar turawa. Zurfin abin da ƙirji da kwatangwalo za su iya motsawa tare shine tasirin ku na wannan rana.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Kwallon yana ci gaba da birgima gefe zuwa gefe
- Abin da kake gani
- Kwallon yana ƙarewa a wuri daban-daban kowane maimaitawa kuma nauyin ya tari a hannu ɗaya ko kafada.
- Dalili mai yiwuwa
- Akwai yuwuwar samun ɗan ƙaranci tsakanin ƙwallon da bene, ko matsayin hannunka da matsa lamba na iya zama asymmetrical.
- Yadda ake gyarawa
- Canja zuwa ƙwallon da baya mirgina, sake saita ta ƙarƙashin tsakiyar ƙirjin ku, kuma daidaita hannaye biyu zuwa tsayi iri ɗaya.
Hannun hannu sun ruguje ciki akan ƙwallon
- Abin da kake gani
- Gefen waje na dabino yana ɗagawa kuma kuna jin matsi ko zafi a cikin wuyan hannu.
- Dalili mai yiwuwa
- Ƙwallon na iya zama ƙanƙanta ko hannaye sun yi kusa da juna, ko kuma wuyan wuyan wuyan hannu na iya zama ba su yarda da saman mai lanƙwasa ba tukuna.
- Yadda ake gyarawa
- Yi amfani da ƙwallon da ya fi girma ko komawa zuwa madaidaicin kunkuntar turawa kuma fara gina kewayon wuyan hannu mai daɗi da farko.
Kafadu suna hawa zuwa kunnuwa
- Abin da kake gani
- Wurin da ke tsakanin wuyansa da kafadu yana kunkuntar a kasa kuma ɗaya kafada yana zaune sama da ɗayan.
- Dalili mai yiwuwa
- Zurfin da rashin kwanciyar hankali na iya ƙetare ikon sarrafa kafada, ko ƙwallon ya yi nisa gaba.
- Yadda ake gyarawa
- Ja da ƙwallon baya ƙarƙashin ƙirji kuma rage kewayon, kiyaye jin daɗin ci gaba da danna ƙwallon da hannaye biyu.
Kwatangwalo na sag ko pike da farko
- Abin da kake gani
- Ƙirji da kwatangwalo suna motsawa cikin sauri daban-daban don haka ƙananan baya sun lanƙwasa ko kwatangwalo sun tashi zuwa kololuwa.
- Dalili mai yiwuwa
- Ƙila tashin hankali ya fito, ko kuma kuna iya ramawa don ƙarancin ƙarfin hannu tare da matsayin ku don buga maƙasudi.
- Yadda ake gyarawa
- Rage maimaitawa kuma fadada ƙafafu kaɗan, aiki kawai a cikin kewayon inda haƙarƙari da ƙashin ƙugu ke motsawa tare.
Juncing da sauri daga kwallon
- Abin da kake gani
- Gudun yana ƙaruwa a ƙasa kuma ƙwallon yana motsawa ko hannaye suna zamewa.
- Dalili mai yiwuwa
- Maiyuwa ka gaji sosai don sarrafa shi, ko kula da tushe mara tsayayye kamar fashewar turawa.
- Yadda ake gyarawa
- Sauka sama da daƙiƙa uku kuma canza hanya a ƙasa ba tare da komawa ba. Ƙare saitin idan ba za ku iya riƙe ɗan lokaci ba.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Daidaitaccen turawa
Koyi cikakken hanyar plank da gwiwar gwiwar hannu a ƙasa mai faɗi tukuna.
kunkuntar-hannu tura-up
Ƙuntata hannaye a kan tsayayye don daidaitawa da lodi akan wuyan hannu da triceps.
Kafaffen ƙaramar hannun turawa
Ɗauki ƙunƙun riko a kan hannaye waɗanda ba sa motsawa don yin tsaka-tsakin wuyan hannu da jeri na gangar jikin.
Kwallon magani tura-up
Sanya hannaye biyu akan ball guda tare da faɗin ƙafafu kuma fara da ɗan gajeren zango.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da shi sau ɗaya ko sau biyu a mako a matsayin kayan haɗi a cikin horon ƙirji da triceps. Saita maimaitawa ƙasa da na daidaitaccen turawa kuma bar kusan biyu a ajiye kowane saiti. Ko matsayin kwallon da daidaita wuyan hannu ya riƙe ta hanyar maimaitawa ta ƙarshe fiye da buga ƙidayar manufa.
Wakilai
6–10
Ƙarshe kafin ƙwallon da jiki su fara rawa
Saita
2–4
Huta 90–150 seconds tsakanin saiti
Tempo
3s zuw
Latsa daga ƙasa ba tare da komawa ba
- Idan ƙwallon ya tsaya a tsakiya kuma wuyan hannu, kafada, da daidaitawar ƙashin ƙugu suna riƙe akan kowane maimaitawa, ƙara maimaita zama na gaba.
- Kada ku ƙara maimaitawa da zurfin lokaci ɗaya-daidaita yawan adadin a zurfin iri ɗaya da farko, sannan faɗaɗa kewayon a hankali.
- Idan ƙwallon yana mirgina ko hannayenku sun zame, ƙare saitin nan da nan kuma sake duba kayan aikin ku da ƙasa.
Tambayoyin da ake yawan yi
Shin ball mafi girma, nauyi mafi kyau?
Abin da ya fi girma da nauyi shine ko za ku iya kwantar da hannaye biyu cikin kwanciyar hankali a kai kuma ko ya zauna a ƙasa. Ƙananan ƙwallon yana iya tilasta babban kusurwar wuyan hannu, kuma ƙwallon da ya yi bounces ko yana da santsi yana haifar da haɗarin zamewa.
Shin dole ne ƙirjina ya taɓa ƙwallon don wakilin ya ƙirga?
Ba dole ba ne. Zurfin madaidaici shine inda duka kafadu da wuyan hannu suka tsaya tsayin daka kuma kirji da kwatangwalo zasu iya motsawa tare. Kar a mirgina kafadu ko karkata ƙananan baya don isa ƙwallon.
Shin wannan daidai yake da turawa ta amfani da kwallaye biyu?
A'a. Wannan shafin yana rufe kunkuntar bambance-bambancen tushe tare da hannaye biyu akan ball daya. Yin amfani da ball ɗaya da hannu yana canza nisa na goyon baya da kuma jagorancin rashin zaman lafiya, kuma ya kamata a bi da shi azaman ci gaba daban.
Shaida da nassoshi
- 1. Cogley et al. - Manyan pectoralis da ayyukan triceps ta wurin turawa sama
- 2. Calatayud et al. - Push-up tsoka aiki a karkashin barga da m yanayi
- 3. Lehman et al. - Ayyukan kafada da gangar jikin a cikin wasan ƙwallon ƙwallon Swiss
- 4. Chulvi-Medrano et al. - Kwatankwacin mako takwas na horon turawa karko da kwanciyar hankali
