ONE-ARM DUMBBELL PRESS
Latsawar dumbbell mai hannu ɗaya ba game da danna dumbbell ɗaya ba - ƙwarewa ce ta riƙe tallafin benci da gangar jikin da ke ƙarƙashin nauyin asymmetric.
Maballin dumbbell mai hannu ɗaya shine latsa kwance a kwance akan wani lebur benci, yana tuki dumbbell daga gefen ƙirji sama da kafaɗa da hannu ɗaya yayin da hannun kishiyar da ƙafafu biyu ke sarrafa jujjuyawar jiki. Manyan pectoralis, triceps, da deltoids na baya na hannun aiki suna motsa dumbbell, yayin da obliques da babba baya da ƙashin ƙugu a cikin hulɗa da benci suna tsayayya da gangar jikin da ke juyawa zuwa gefen aiki. Binciken da aka kwatanta yanayin dumbbell guda ɗaya da sau biyu ya lura da girman hadaddun motsin kafada tare da dumbbell ɗaya, amma wannan baya nufin zurfafawa koyaushe yana da aminci ko mafi kyau ga haɓaka. Kamar yadda yake a cikin zanga-zangar, miqa hannun kishiyar zuwa gefe, tallafa wa kanku da faɗin ƙafar ƙafa, kuma kuyi aiki a cikin kewayon keɓaɓɓen inda wuyan hannu da gwiwar hannu suka tsaya a layi ɗaya a ƙarƙashin dumbbell.
- Tsokoki na farko
- Pectoralis babba · triceps
- Tsokoki na ƙari
- Na gaba deltoids · obliques · scapular stabilizers
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Latsa kwance-hannu ɗaya na kwance · akwati anti-juyawa
Ya kamata kishiyar hannu ta kwanta akan ƙirjina ko ta miƙe zuwa gefe?
Motsin da ke kan wannan shafin yana shimfiɗa hannun kishiyar zuwa gefe don amfani da shi azaman ƙarin wurin tallafi. Kwantar da shi a kan kirji na iya ƙara buƙatar jujjuyawar juyi, don haka daidaita gangar jikin matakin tare da goyan bayan gefen da aka nuna a nan da farko, sannan ci gaba zuwa wancan azaman bambancin daban.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Saita benci da dumbbell lafiya tukuna
Bincika cewa benci baya girgiza kuma sanya dumbbell a ƙasa kusa da gefen aikin ku. Kada ku karkata don ɗaukar dumbbell mai nauyi daga ƙasa yayin da kuke kwance-zauna, kwantar da shi akan cinyar ku, kuma yi amfani da hannaye biyu don kawo shi zuwa wurin farawa kusa da kirjin ku.
- 2
Gina tallafi ta kai, babba baya, ƙashin ƙugu, da ƙafafu biyu
Kwanci tsayin tsayi akan benci tare da kai, babba na baya, da ƙashin ƙugu a kan kushin. Ɗauki ƙafafu ɗan faɗi fiye da kafaɗun ku kuma danna cikin duka biyun, sa'an nan kuma ƙarfafa ciki da ƙuƙumma a hankali don haka hakarkarinsa da ƙashin ƙugu su kasance daidai.
- 3
Ƙarfafa kishiyar hannu kuma daidaita hannun mai aiki
Mika hannun kishiyar zuwa gefe kusa da tsayin kafada, kamar yadda yake a cikin nunin, kuma latsa a hankali zuwa benci ko bene tare da dabino. Sanya dumbbell mai aiki daga tsakiyar ƙirji zuwa gefen ƙasa, kuma ɗaukar riko kusa da tsaka tsaki don gwiwar hannu ta zauna kai tsaye ƙarƙashin wuyan hannu.
- 4
Latsa dumbbell yayin kiyaye matakin gangar jikin
Ci gaba da matsa lamba ta ƙafafu biyu da akasin hannu yayin da kuke danna dumbbell sama akan kafadar aiki. Kada ka ɗauke shi zuwa tsakiyar layi ko fuskarka, kuma ka riƙe tsayin ƙirji da ƙashin ƙugu don kada haƙarƙari da ƙashin ƙugu su juya gefe ɗaya.
- 5
Lanƙwasa gwiwar hannu a diagonal kuma ƙasa akan hanya ɗaya
Shaka kuma lanƙwasa gwiwar gwiwar kusan digiri 45–70 a diagonal zuwa ƙasa daga gangar jikin. Ajiye wuyan hannu akan gwiwar hannu kuma ka tsaya a zurfi kafin gaban kafada ya ɗaga ko gangar jikin ta juya. Lokacin da saitin ya ƙare, ɗauki dumbbell a hannaye biyu akan ƙirjin ku, matsar da shi zuwa cinyar ku, ku zauna tare da shi.
ANTI-ROTATION SUPPORT
Hannun kishiyar da faffadan gindin ƙafa shine ainihin goyan bayan jujjuya ku
Tare da dumbbell a gefe ɗaya kawai, gangar jikin yana karɓar ƙarfin jujjuyawa yana jan shi zuwa hannun aiki. Maimakon yin takalmin gyare-gyare da shi ta hanyar murɗa ƙananan baya, sarrafa shi ta hanyar ajiye kai, baya na sama, da ƙashin ƙugu a kan benci da gina tushe mai faɗi da ƙafafu biyu da hannu biyu. Kada ki yarda kishiyar hannu ta rataye a ratse-tallafawa a hankali da tafin hannu ko duka hannu, amma ba da kyar ba har kafada ta hau zuwa kunnen ku.
Bincike ta amfani da dumbbell guda ɗaya ya lura da obliques yana sarrafa jujjuyawar gangar jikin, kuma ya sami bambance-bambance a cikin aiki don wasu tsokoki tsakanin yanayin dumbbell ɗaya da biyu. Ɗayan ƙaramin binciken EMG ba zai iya daidaita da'awar game da ainihin ƙarfafawa ko canja wuri zuwa wasanni ba, kodayake. Ma'auni mai amfani anan shine ko wuraren tuntuɓar bencin ku da matakin ƙashin ƙashin ƙugu yana riƙe da kaya iri ɗaya da kewayo a ɓangarorin biyu.
Muhimmin bayani: Mahimman bayani: "Ɗauki babban riko akan benci tare da kishiyar hannu da ƙafafu biyu, kuma ku kiyaye haƙarƙari da matakin ƙashin ƙugu."
WRIST & ELBOW PATH
Dumbbell, wuyan hannu, da gwiwar hannu sun zama shafi ɗaya a ƙarƙashin kafadar aiki
A saman, dumbbell yana zaune a kan haɗin gwiwar kafada mai aiki, ba a kan tsakiyar jikin ku ba. Ɗaukar shi zuwa tsakiya yana ƙara jujjuya gangar jikin jiki da jujjuya kafaɗa a kwance, kuma barin shi ya nufi fuskarka zai iya fitar da wuyan hannu da gwiwar hannu daga ƙarƙashin kaya. Saita hannun ƙasa ƙasa a cikin dabino don haka hannun ya zauna kusa da ƙasan dumbbell daga gaba da gefe.
Yayin da kuke saukowa, kada ku sanya gwiwar hannu zuwa gaji ko kunna shi zuwa digiri 90 a tsayin kafada. Ya bambanta da girman ku da rikonku, amma hanyar diagonal kusan digiri 45–70 daga gangar jikin yana da amfani. Binciken da aka yi a benci na Barbell shima ya nuna cewa satar gwiwar gwiwar hannu da matsayi na kafada yana canza lodin haɗin gwiwa na kafada, don haka daidaitawa mai daɗi da kuma hanyar maimaitawa fiye da matsakaicin zurfin.
CONTROLLED LOCKOUT
Babban shine inda dumbbell ya zauna akan kafadar aiki, ba inda ya hadu da tsakiyar layi ba
Yayin da kake danna, gwiwar gwiwar aiki ya kamata ta kara yayin da kirji da ƙashin ƙugu suka kasance tare. Ɗaukar dumbbell zuwa wancan gefe a saman, ko ɗaga kafadar aiki daga benci, yana cinikin tsarin tallafin ku don ɗan ƙaramin kewayo. Kada ku dunƙule gwiwar hannu cikin kulle-bari dumbbell ya zo a hankali don ya huta bisa kafadar aiki.
Binciken da aka gano cewa yanayin dumbbell guda ɗaya ya samar da mafi girman kewayon motsin kafada fiye da dumbbell guda biyu ba takardar sayan magani ba don ƙananan zurfi. Yi amfani da kewayon inda kafadar aiki ta tsaya akan benci da wuyan hannu da daidaitawar gwiwar hannu. Idan kewayon ku ya bambanta gefe zuwa gefe, daidaita shi zuwa zurfin sarrafawa mafi rauni.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Gangar yana juyawa zuwa hannun mai aiki
- Abin da kake gani
- Haƙarƙari a gefen aiki suna tashi yayin da dumbbell ke tashi kuma kishiyar kafada ta tashi daga benci.
- Dalili mai yiwuwa
- Nauyin na iya wuce ikon jujjuyawa na gangar jikin ku, ko goyan baya daga hannun kishiyar kuma ƙafafu biyu na iya raunana.
- Yadda ake gyarawa
- Rage kaya, faɗaɗa ƙafafu, kuma sake gina matsayi ta hanyar latsa benci tare da kishiyar dabino da baya na sama.
Hita daya ta daga kan benci
- Abin da kake gani
- Kwancen da ke gefen aiki yana tasowa a lokacin latsawa kuma ƙananan baya yana juyawa.
- Dalili mai yiwuwa
- Kuna amfani da motsin juyawa daga ƙafafu da ƙananan baya don motsa dumbbell.
- Yadda ake gyarawa
- Ko da fitar da matsa lamba ta ƙafafu biyu, daidaita haƙarƙarin zuwa ƙashin ƙashin ƙugu, kuma ƙare saitin a ƙidayar maimaitawa za ku iya sarrafawa.
Dumbbell yana jujjuyawa zuwa fuska ko tsakiyar layi
- Abin da kake gani
- A saman wuyan hannu yana zaune a kan idanunku ko gefen kirji maimakon a kan kafada.
- Dalili mai yiwuwa
- Kuna iya haɗa jujjuyawar akwati tare da hanyar dumbbell, ko haɗuwa a saman kamar kuna danna dumbbells biyu.
- Yadda ake gyarawa
- Ɗauki maƙasudin hasashe kai tsaye a kan kafadar aiki kuma maimaita hanya ɗaya tare da dumbbell mai sauƙi.
Hannun hannu yana naɗewa da baya kuma gwiwar gwiwar yana walƙiya
- Abin da kake gani
- Dumbbell yana zaune zuwa yatsu kuma gwiwar gwiwar yana nuni zuwa tsayin kafada a kasa.
- Dalili mai yiwuwa
- Za a iya riƙe rike da tsayi a cikin dabino, ko zurfin ƙasa da kaya na iya wuce gona da iri.
- Yadda ake gyarawa
- Saita hannun ƙasa ƙasa a cikin tafin hannu, jeri gwiwar gwiwar hannu sama a ƙarƙashin wuyan hannu, kuma lanƙwasa gwiwar hannu a diagonal.
Juyawa don ɗaukar dumbbell daga ƙasa yayin kwance
- Abin da kake gani
- Kuna juya gangar jikin ku zuwa gefe don ɗagawa ko saita dumbbell mai nauyi da hannu ɗaya kafin ko bayan saitin.
- Dalili mai yiwuwa
- Kun shirya maimaitawar amma ba yadda ake farawa da gama saitin ko amfani da tabo ba.
- Yadda ake gyarawa
- Zauna, kwantar da dumbbell akan cinyarka, kuma fara da hannaye biyu. Don saiti masu nauyi, nemi mai tabo ya mika shi kuma ya mayar da shi.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Dumbbell bene mai hannu biyu
Tare da ƙasa yana iyakance kewayon ƙasa, koyi daidaita wuyan hannu da gwiwar hannu da farawa lafiya.
Dumbbell benci mai hannu biyu
Tabbatar da goyon bayan benci da hanya madaidaiciya tare da dumbbells biyu na farko.
Madadin dumbbell benci
Riƙe dumbbells biyu kuma motsa hannu ɗaya a lokaci guda, kiyaye daidaiton taimakon kishiyar nauyi.
Latsa dumbbell mai hannu ɗaya
Yi amfani da dumbbell guda ɗaya kuma sarrafa nauyin asymmetric tare da kishiyar hannu da ƙafafu biyu.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da shi sau ɗaya ko sau biyu a kowane mako azaman kayan haɗi na ƙirji ko azaman aiki don sarrafa gefe-da-gefe. Fara tare da mafi rauni kuma daidaita gefen mafi ƙarfi zuwa kaya iri ɗaya, maimaitawa, da zurfin. Ka bar kusan maimaitawa biyu a ajiye a ɓangarorin biyu yayin da kake riƙe lambar benci da gangar jikin matakin ta hanyar wakili na ƙarshe.
Wakilai
8–12 a kowane gefe
Daidaita da mafi raunin gefen kewayon sarrafawa
Saita
2–4
Huta 90–150 seconds bayan kammala bangarorin biyu
Tempo
2–3s sauka
Duba jeri na daƙiƙa ɗaya a saman
- Idan kai, babba baya, da tuntuɓar ƙwanƙwasa da wuyan hannu da daidaita gwiwar gwiwar hannu suna riƙe da maimaitawa 12 a ɓangarorin biyu, ƙara ƙaramin ƙarami da ake samu na zama na gaba.
- Kada ku ƙara kaya kuma ƙara zurfin ƙasa a lokaci guda - a sabon kaya, fara daga kewayon da kuka riga kuka sarrafa.
- Idan jujjuya gangar jikin ko ɗaga hip ɗin ya fara, ƙare saitin koda tare da maimaita saura akan maƙasudin ku kuma rage nauyi akan saiti na gaba.
Tambayoyin da ake yawan yi
Shin dumbbell na hannu ɗaya yana gyara rashin daidaituwar hagu-dama ta atomatik?
Yana sa bambance-bambance a cikin kaya, kewayon, da jujjuyawar gangar jikin cikin sauƙi don lura, amma baya gano dalilin ko gyara rashin daidaituwa ta atomatik. Daidaita gefen mafi ƙarfi ga abin da mafi rauni zai iya sarrafawa, kuma idan babban bambanci ko ciwo ya ci gaba, sami kima na ƙwararru.
Shin zan yi amfani da rabin nauyin matsi na dumbbell na yau da kullun?
Yana da wuya a juyo ta hanyar rage rabin nauyin haɗin gwiwa kawai. Loading mai gefe ɗaya yana ƙara buƙatar jujjuyawa kuma yana sa farawa da ƙarewa da ƙarfi, don haka tabbatar da gangar jikin matakin da daidaita wuyan hannu tare da dumbbell mai sauƙi kuma ci gaba da shi azaman log ɗin daban.
Shin zan rage dumbbell a ƙasan matakin ƙirji?
Bincike ya lura da mafi girman kewayon motsi a cikin yanayin dumbbell guda ɗaya, amma zurfin zurfin ba shine burin ba. Yi amfani kawai zurfin inda kafadar aiki ta tsaya akan benci, wuyan hannu yana zaune akan gwiwar hannu, kuma gangar jikin baya juyawa.
Shaida da nassoshi
- 1. Patterson et al. - Ayyukan tsoka da kewayon motsi a cikin latsa ƙirji mai dumbbell guda biyu
- 2. Saeterbakken et al. - Bambance-bambancen bugun ƙirji tare da buƙatun kwanciyar hankali daban-daban
- 3. Noteboom et al. - Bambance-bambancen fasaha na latsawa da kuma lodin haɗin gwiwa na kafada
- 4. Pallares et al. - Meta-bincike na kewayon motsi, ƙarfi, da hauhawar jini a cikin horon juriya
