NARROW NEUTRAL-GRIP LAT PULLDOWN
Ƙunƙarar ɗigon riko ba motsa jiki ba ne wanda za ka ja hannun ƙasa, amma a tsaye ja tare da gwiwar gwiwarka zuwa ga ɓangarorinka.
Bidiyon yana nuna jujjuyawar lat wanda a cikinsa kuke riƙe hannun mai siffar V tare da ƙunƙuntaccen riko na tsaka tsaki tare da dabino biyu suna fuskantar juna, kuma ku ja hannun zuwa kirjin ku na sama daga wurin farawa tare da mika hannuwanku sama da kai. Ƙaƙwalwar ƙuƙƙwarar tana ba ku sauƙi don ajiye wuyan hannu da gaɓoɓin ku a cikin tsaka-tsakin wuri kuma yana ba ku damar rage gwiwar ku kusa da jikin ku, yana sauƙaƙa don ƙirƙirar dogon kewayon motsi, amma ba sihirin sihiri ba ne zai ƙara warewa lats ɗinku. A cikin binciken da aka kwatanta nau'i-nau'i guda uku a cikin mutane 15, yawan aikin tsoka na latissimus dorsi, trapezius, da infraspinatus sun kasance gaba ɗaya, kuma a cikin nazarin kwatanta bambancin bakwai, ciki har da kunkuntar tsaka tsaki, a cikin 40 gogaggen mutane, ba a sami bambance-bambance masu mahimmanci a yawancin tsokoki na baya ba. Kulle cinya, kusurwar juzu'i mai maimaitawa, hanyar gwiwar hannu da dawowar sarrafawa suna gaba da sunan riko.
- Tsokoki na farko
- Latissimus dorsi da teres babba
- Tsokoki na ƙari
- Biceps brachii, brachialis, tsakiya da ƙananan trapezius
- Matakin wahala
- Sabon shiga–Matsakaici
- Nau'in motsi
- a tsaye ja
Shin ƙunƙunciyar riko ya fi kyau ga lats ɗinku fiye da riko mai faɗi?
Yana da wuya a ce wannan gaskiya ne. A duk faɗin karatu, bambance-bambance a cikin ayyukan latissimus dorsi a faɗin faɗin riko da daidaitawa sun kasance ƙanana ko rashin daidaituwa. Zaɓi riko wanda zai ba ku damar yin maimaitawa mai tsawo kuma a hankali ƙara nauyi ba tare da jin zafi ba.
MATAKI ZUWA MATAKI
Matakai 6 don Maimaitawa Guda Cikakke
- 1
Bincika haɗin kebul da V-dimbin hannun hannu
Tabbatar cewa an kulle carabiner gabaɗaya, kebul ɗin ba ya fashe ko fashe, kuma an shigar da fil ɗin nauyi sosai. A sauƙaƙe ja hannun kuma duba cewa haɗin ba ya girgiza.
- 2
Daidaita kushin cinya da matsayi na ƙafa
Lokacin zaune, daidaita tsayi ta yadda kushin ya matse da kyau a cinyoyin ku amma kada ya matsa kan gwiwoyi ko makwancinki. Sanya ƙafafu biyu a ƙasa kuma kada ka bar ƙashin ƙugu ya yi motsi daga gefe zuwa gefe.
- 3
Rike hannun mai siffar V tare da wuyan hannu na tsaka tsaki
Kunna tafin hannunku kusa da hannun suna fuskantar juna kuma ku rufe babban yatsanku. Maimakon ninka wuyan hannu a ciki, riƙe su ta yadda bayan hannunka da gabanka su kasance cikin layi ɗaya.
- 4
Mika hannunka tsayi kuma kiyaye jikinka ya tsaya
Mika gwiwar gwiwar ku sama, ba tare da kulle su ba, kuma sanya gindinku akan wurin zama. Saita kusurwar farawa ta hanyar tsayar da gangar jikinka ko jingina baya digiri 10-15 ba tare da ɗaga hakarkarinku da yawa ba.
- 5
Jawo gwiwar gwiwar ku zuwa sassanku
Fitarwa da ɗaga ƙirjin ku a hankali kuma aika gwiwar gwiwar ku zuwa ƙasa da ɓangarorin. Maimakon ja da hannunka, yi tunanin hannayenka na sama suna saukowa kusa da jikinka.
- 6
Dakata a babban ƙirji kuma komawa a hankali.
Tsaya lokacin da hannun ya kusanci ƙirjinka na sama a ƙasan ƙashin wuyanka kuma gwiwar gwiwarka suna kusa da gangar jikinka. Mika hannunka na tsawon daƙiƙa 2-3 kuma sake saitawa na gaba na gaba kafin buga farantin nauyi.
ELBOWS DOWN
Idan kun yanke shawarar hanyar da gwiwar hannu za ta motsa, ba hannun hannu ba, hanyar lat ɗin za ta ƙara bayyana.
Lats suna da hannu sosai a cikin matsawar kafada da tsawo, wanda ke saukar da hannu na sama zuwa ga jiki. Idan ka yi ƙoƙarin tilasta hannun don taɓa ƙirjinka, wuyan hannu na iya lanƙwasa, gwiwar gwiwarka na iya wucewa a bayan jikinka, kuma ƙarshen motsi na iya juya zuwa jere. Ya isa a nuna gwiwar gwiwar ku zuwa ƙasa da gefuna da hannayen ku na sama kusa da jikin ku.
A saman, ka guje wa rataye biyu masu wucewa waɗanda ke tura kafaɗunku zuwa kunnuwanku, da maimaitawa waɗanda ke iyakance yawan motsin ku ta yadda scapula ɗinku ba zai motsa ba. Tsara hannunka tsayi a cikin kewayon mara zafi, ba da damar kafadar kafadarka su juya sama a zahiri, kuma sarrafa kafadunka don kada su shuɗe da yawa a ja na gaba.
Muhimmin bayani: Nuna don amfani nan da nan: "Tura gwiwar gwiwar ku cikin aljihunan da ke ƙarƙashin sassanku" maimakon "ƙasa hannun."
GRIP REALITY
Maƙarƙashiyar rikon tsaka tsaki zaɓi ne, ba cikakkiyar amsa ga kunnawa lat ba.
A cikin binciken da aka kwatanta nisa na riko, aikin tsoka na gabaɗaya na lats ya kasance gabaɗaya tsakanin kunkuntar kunkuntar, matsakaici, da fa'ida, kuma nauyin 6RM na kunkuntar kunkuntar da matsakaici ya dan kadan sama da na fadi. Wani bincike na baya-bayan nan kuma ya sami bambance-bambance masu mahimmanci a yawancin tsokoki, ciki har da lats, tsakiya da ƙananan trapezius, da biceps, tsakanin bambance-bambancen lat bakwai, ciki har da kunkuntar tsaka tsaki.
Sabili da haka, ƙuƙwalwar V-dimbin yawa kayan aiki ne mai kyau lokacin da wuyan hannu da kafadu suna da dadi kuma za ku iya maimaita isashen motsi. Kuna iya jin gajiyar hannu saboda mafi girman kewayon lanƙwasa gwiwar hannu fiye da mashaya mai faɗi, amma wannan kaɗai baya nufin motsa jiki ba daidai ba ne. Yi la'akari da hanyoyin da ba su da zafi, daidaitattun gudu da kuma nauyin ci gaba maimakon ji na tsoka.
TROUBLESHOOTING
Idan kusurwar jikin ku da jeri na wuyan hannu sun kashe, ja da baya sun juya zuwa layuka ko motsa jiki.
Idan ka karkatar da gangar jikinka baya fiye da digiri 30-40 kuma ka ja hannun zuwa cikinka, jan hankali a kwance zai fi jan a tsaye. Ƙananan karkata yana haifar da sarari don rikewa don matsawa gaban fuskarka da ƙasa zuwa cikin kirjinka na sama, amma ya kamata ka kula da digiri 10-15 a ciki ko waje a cikin maimaitawa kuma ka kiyaye ƙashin ƙugu daga motsi daga wurin zama.
Lokacin riƙe hannun mai siffar V ƙunci, lanƙwasa wuyan hannu a ciki ko tura gwiwar gwiwar ku a bayan jikinku na iya haifar da rashin jin daɗi a gaban wuyan hannu, gwiwar hannu, da kafada. Ajiye wuyan hannu da gaɓoɓin hannu a layi ɗaya, kuma ku tsayar da gwiwar gwiwar ku kusa da gaɓoɓin ku yayin da hannun ya kusanci ƙirjinku na sama. Ba ya canza haɗin haɗin gwiwa don ja da shi zuwa ƙasa.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Matsananciyar jingin jikin gawar baya
- Abin da kake gani
- Duk lokacin da ka ja, jikinka yana kwance aƙalla digiri 30-40 kuma hannun yana nuna ciki, ba ƙirjinka na sama ba.
- Dalili mai yiwuwa
- A halin yanzu, ba za a iya sarrafa nauyin nauyi tare da ja a tsaye ba, don haka yana amfani da nauyin jiki da sake dawowa.
- Yadda ake gyarawa
- Rage nauyi kuma kiyaye kusurwar ku a digiri 10-15. Ci gaba da tuntuɓar ƙashin ƙugu tare da wurin zama tare da cinyoyin ku a ƙarƙashin kushin.
lankwasa wuyan hannu a ciki
- Abin da kake gani
- Kuna murɗawa da matse ƙarshen hannun, bayan hannunka da ƙwanƙwasawa, kuma kuna jin matsi a cikin wuyan hannu.
- Dalili mai yiwuwa
- Na yi ƙoƙari na ƙara matse ƴar ƴar ƴar ƴar ƴar ƴar ƙuƙƙwarar ko kuma na ja da hannuna kawai.
- Yadda ake gyarawa
- Rufe babban yatsan yatsa, amma kar a yi matsi fiye da kima, sa'annan ka ajiye bayan hannunka da hannunka a layi daya. Idan ciwo ya ci gaba, yi amfani da wani hannu na tsaka tsaki.
Kafadu suna tashi zuwa kunnuwa
- Abin da kake gani
- A kasa, an kafa kafadu, an gajarta wuyansa, kuma kawai abin hannu yana taɓa kirji.
- Dalili mai yiwuwa
- Nauyin yana da nauyi ko kuna jawo shi ƙasa da hannuwanku maimakon gwiwar hannu.
- Yadda ake gyarawa
- Fara motsi na farko tare da gwiwar gwiwarku suna motsawa ƙasa, kuma kawai ku ja kafadun ku gwargwadon yadda suke da daɗi.
Sanya gwiwar gwiwar ku da nisa a bayan jikin ku
- Abin da kake gani
- Hannun yana gangarowa zuwa ƙirji ko ciki kuma gaban kafada ya manne.
- Dalili mai yiwuwa
- Ina tsammanin ƙaramin matsayi zai haifar da haɓakar lat mafi girma.
- Yadda ake gyarawa
- Tsaya inda hannayenka na sama suke kusa da jijiyar jikinka kuma hannayen suna kusa da kirjinka na sama.
Saki nauyi akan ƙafar dawowa
- Abin da kake gani
- Hannun suna saurin mikawa, faranti masu nauyi sun yi karo, kuma an ja kafadu zuwa sama.
- Dalili mai yiwuwa
- Na yi tunanin sashin ja a matsayin maimaituwa, ko kamawa da hannayena sun fara gajiya.
- Yadda ake gyarawa
- Mika hannunka na tsawon daƙiƙa 2-3 kuma tsaya kafin su taɓa farantin nauyi. Ƙare saitin lokacin da saurin dawowa ya ɓace.
Gilashin cinya sun kwance
- Abin da kake gani
- Lokacin ja, gwiwoyi da ƙashin ƙugu suna ɗagawa kuma duk jikinka yana motsawa sama da ƙasa tare da hannun.
- Dalili mai yiwuwa
- Tsayin kushin ya yi tsayi da yawa ko wurin zama bai dace da nau'in jikin ku ba.
- Yadda ake gyarawa
- Ƙasa don kushin ya tsaya da ƙarfi akan cinyoyinku amma kada ya matsa akan haɗin gwiwa. Sanya ƙafafu biyu a ƙasa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Haske V-riko cirewa
Da farko, koyi gyara cinyoyinku, kiyaye wuyan hannu ba tare da tsangwama ba, sannan ku dawo na daƙiƙa 2 zuwa 3 tare da nauyi wanda za'a iya yin aƙalla sau 15.
Dakatar da kunkuntar rikon ja
Lokacin da hannu ya kusanci ƙirji na sama, dakata na daƙiƙa ɗaya kuma duba hanyar gwiwar hannu ba tare da ja da baya ba.
A hankali ƙara nauyi
Rike kusurwar juzu'i iri ɗaya kuma dawo da gudu don maimaitawa 8-12, sannan ƙara ma'aunin nauyi mataki ɗaya a lokaci guda.
Mai zaman kanta riƙon riko na tsaka tsaki
Yi amfani da hannaye na hagu da dama daban don nemo hanyar da ta dace da wuyan hannu da kafadu kuma bincika bambanci tsakanin ɓangarorin hagu da dama.
Taimakon ja-ups ko riko na tsaka tsaki
Bayan yin juzu'i a tsaye, matsawa zuwa jan nauyin jiki tare da riko na tsaka tsaki iri ɗaya. Kula da dabarun ku tare da ma'aunin taimako.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Ana iya amfani da shi sau 1-3 a kowane mako a matsayin motsa jiki na kayan haɗi don babban ja a tsaye ko ja a cikin horo na baya. Don saitin farko, duba amsawar kafada da wuyan hannu, kwanciyar hankali na cinya, da hanyar kebul a nauyi wanda zai ba ku damar yin aƙalla maimaita 15, kuma zaɓi nauyin da ya bar 2-3 reps don adanawa har zuwa ƙarshe.
lamba
Fitowa ta 8-12
Hannun gangar jikin guda ɗaya da hanyar kirjin sama.
saita
2-4 sets
60-120 seconds farfadowa tsakanin saiti
gudun
Jawo 1-2 seconds, tsayawar daƙiƙa 1, dawowar daƙiƙa 2-3
Sarrafa ba tare da karo tare da farantin nauyi ba
- Kafin saitin farko, duba kebul, carabiner, rike mai siffar V, fil mai nauyi, da kushin cinya, kuma ƙayyade kewayon mara zafi tare da nauyi mai nauyi.
- Idan kuna kula da kusurwa iri ɗaya, wuyan hannu tsaka tsaki, ƙarshen ƙirji na sama da dawowar 2-3 na biyu don duk maimaitawa, ƙara maimaitawa ɗaya zuwa zama na gaba.
- Bayan buga saman abubuwan da kuka fi so akan kowane saiti, ƙara fil ɗin nauyi kawai mataki ɗaya. Idan akwai juzu'i ko saurin dawowa, koma zuwa nauyin da ya gabata.
Tambayoyin da ake yawan yi
Yaya nisa hannun ya kamata ya ragu?
Ma'ana da ke ƙasa da kashin ƙugiya, kusa da ƙirji na sama kuma tare da hannu na sama kusa da gangar jikin ya isa. Kada ku durƙusa ko mayar da gwiwar gwiwar ku don rage hannun zuwa cikin ku.
Yaya nisa zan iya jingina baya?
Ƙananan karkata na digiri 10-15 don ba da damar sarari don rikewa ya wuce fuskarka ya isa. Idan kusurwa ya canza yayin maimaitawa ko kuma kun kwanta akan ciki fiye da digiri 30, rage nauyi.
Shin kuskure ne ka fara rasa ƙarfi a hannunka?
Pulldowns wani hadadden motsa jiki ne wanda kuma yana amfani da juzu'in gwiwar hannu, don haka al'ada ne a fuskanci gajiyawar hannu. Duk da haka, idan wuyan wuyan hannu ko jikinka ya yi billa, rage nauyi kuma gyara hanyar gwiwar gwiwar ku kuma dawo da sauri.
Shin zan iya barin kafadu na su rataye a saman?
Mika hannunka a cikin kewayon mara radadi kuma ba da izinin kafadar kafada don motsawa ta dabi'a, amma ka guje wa rataya mai wuce gona da iri inda nauyi ya ja kafadunka ba zato ba tsammani. Sarrafa maimaitawa na gaba tare da dawowar 2-3 na biyu.
Zan iya yin wannan motsa jiki kawai maimakon ja-up?
Dukansu jakunkuna ne a tsaye, amma yadda ake riƙe da jiki da lodi ya bambanta. Idan makasudin ku shine yin jan-up, yana da fa'ida don canza motsi ta hanyar ƙirƙirar ƙarfi da hanya tare da kunkuntar riko-ƙasa sannan kuma ku aiwatar da jan-up na taimako tare.
Shaida da nassoshi
- 1. Andersen et al. - Kwatanta 6RM da ayyukan tsoka ta hanyar lat ja da nisa
- 2. Karangelo et al. - Ayyukan tsoka na bambance-bambancen ja da baya guda bakwai gami da kunkuntar rikon tsaka tsaki.
- 3. Lusk et al. - Lat ja mai faɗin faɗin, jagorar gaba, da aikin tsoka
- 4. Lehman et al. - Kwatanta ayyukan tsoka ta motsin horo na lat
