ONE-ARM DUMBBELL ROW
Layin dumbbell mai hannu ɗaya ba motsa jiki ba ne inda za ku ɗaga dumbbell, amma motsa jiki ne inda za ku gyara jikin ku kuma ku mayar da gwiwar ku.
Layin dumbbell mai hannu ɗaya shine a kwance hannu ɗaya wanda zaka sanya hannu ɗaya da gwiwa a gefe ɗaya akan benci sannan ka ja dumbbell ɗin da ke kishiyar hannun zuwa gefen jikinka, kamar yadda aka nuna a cikin bidiyon. Lats, trapezius na tsakiya, rhomboids, deltoids na baya, da ƙwanƙwasa gwiwar hannu suna motsa dumbbells, kuma tsokoki na jiki suna tallafawa matsayi a kan nauyin asymmetric. A cikin binciken jeri na hannu ɗaya, aikin tsokar da ba a taɓa gani ba ya fi girma a cikin bambance-bambancen hannu biyu, kuma a cikin ɗayan binciken, ana buƙatar ikon gangar jikin don tsayayya da juyawa. Koyaya, waɗannan karatun ba su da daidaitattun yanayi iri ɗaya kamar layin dumbbell mai goyan bayan benci a cikin bidiyon, don haka takamaiman ƙimar tsoka ba za a iya amfani da su kai tsaye ba. A aikace, yi amfani da goyan bayan benci don daidaita ƙashin ƙugu da haƙarƙarinku gwargwadon yuwuwa, da kuma ba da fifikon hanyoyin da za a iya maimaitawa sama da tsayin dumbbell.
- Tsokoki na farko
- latsa
- Tsokoki na ƙari
- trapezius na tsakiya, rhomboids, deltoids na baya, biceps brachii, obliques
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Goyan bayan ja / benci hannu ɗaya a kwance
A ina kuke ja da dumbbells: zuwa ga kirji ko zuwa ga kugu?
Don hanyar lat-centric a cikin wannan bidiyon, kawo gwiwar gwiwar ku zuwa ga kwatangwalo, kusa da jikin ku, ku ja dumbbells kusa da ƙananan haƙarƙarin ku. Fitar da gwiwar gwiwar ku gaba da kusa da kirjin ku zai haifar da bambancin jeri daban-daban, tare da gudummawa daban-daban daga kafadunku na baya da na sama.
MATAKI ZUWA MATAKI
Matakai 6 don Maimaitawa Guda Cikakke
- 1
Duba wurin da ke kusa da benci da dumbbells
Tabbatar cewa benci ya tsaya tsayin daka kuma duk ƙafafu marasa zamewa suna kan ƙasa. Bincika ko makullin dumbbell yana da ƙarfi, kuma a tabbata akwai sarari don kada ƙafar da ke gefen ja ta yi karo da dumbbell.
- 2
Tallafa hannu ɗaya da gwiwa a gefe ɗaya
Kamar yadda aka nuna a cikin bidiyon, sanya hannun goyan bayan ku dan kadan a gaban kafada kuma sanya gwiwa a gefe ɗaya a kan benci. Sanya kishiyar ƙafarka a faɗin ƙasa kusa da benci kuma ka lanƙwasa gwiwa cikin kwanciyar hankali domin maki ukun su haifar da tsayayyen tushe.
- 3
Daidaita ƙashin ƙugu da haƙarƙari
Aika hips ɗinku baya, karkatar da saman jikin ku kuma tsayi daga kan ku zuwa ƙashin ƙugu. Daidaita ƙirjin ku da ƙashin ƙugu zuwa ƙasa kuma ku ƙarfafa ciki da ɓangarorin ku, amma kada ku tilasta bayanku zuwa sama.
- 4
Rataye dumbbells a ƙarƙashin kafadu
Miƙa hannun ku na kyauta zuwa ƙasa don haka dumbbells suna ƙarƙashin kafaɗunku. Rike wuyan hannu tsaka tsaki kuma ku kiyaye wuyan ku tsayi ba tare da kafadunku sun tashi da sauri zuwa kunnuwanku ba. Rike ruwan kafada gaba ɗaya a tsaye kuma ba su damar motsawa cikin kewayon sarrafawa.
- 5
Ja da gwiwar hannu zuwa kwatangwalo
Exhale kuma dawo da gwiwar gwiwar ku zuwa ga kwatangwalo, kusa da gangar jikin ku. Yayin da dumbbells ke kusa da ƙananan haƙarƙarin ku, tsaya a wani wuri inda ba za ku ƙara jujjuya jikin ku ba ko kuma kuɗa kafadu.
- 6
A hankali rage shi zuwa ƙasa da kafadu
Ƙara gwiwar gwiwar ku kuma rage dumbbells a cikin layi ɗaya a tsaye don 2-3 seconds. Bada izinin kafada don motsawa ta dabi'a akan hakarkarin ku, amma fara maimaitawa na gaba kafin zagaye na baya na baya ko dumbbells su taɓa ƙasa.
THREE-POINT SUPPORT
Triangle na hannun goyan baya, gwiwa, da ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa ce.
Haɗo hannunku da gwiwa masu goyan bayan ku kusa da juna zai ƙunsar gindinku, kuma sanya ƙafar ku ta ja kai tsaye a ƙarƙashin benci na iya toshe hanyar dumbbell. Sanya hannayenku a ƙarƙashin ko dan kadan a gaban kafadu, gwiwoyinku a ƙarƙashin kwatangwalo, da ƙafar kishiyarku a waje na bene don ƙirƙirar tushe mai faɗi gaba, baya, da gefe zuwa gefe.
Hannun goyan baya yana danna cikin benci tare da hannun tallafi kusan madaidaiciya maimakon kulle gwiwar hannu. Idan kafada mai goyan baya ya tashi zuwa kunne ko kirji ya nutse zuwa kasa, hanyar kafada a gefen da ke jawo dumbbell zai canza kowane lokaci. Yi tunanin dogon layi tsakanin kafadu kuma kada ku bambanta tsayin da yawa a cikin saitin.
Muhimmin bayani: Bincika kafin saita: Shin jikin ku baya faɗuwa gefe ko da kun ɗaga hannun tallafi na ɗan lokaci ba tare da ɗaga dumbbell ba?
TRUNK CONTROL
lodin hannu ɗaya yana ƙoƙarin jujjuya gangar jikin, amma manufar ita ce sarrafa jujjuyawar, ba jujjuya kanta ba.
Wani binciken da ya kwatanta layuka na hannu ɗaya zuwa layuka biyu na hannu ya sami mafi girman ayyuka na wucin gadi na waje a cikin yanayin hannu ɗaya, kuma nazarin layuka na kebul na hannu ɗaya kuma ya ba da rahoton buƙatar juriya na juriya. Wannan baya nufin dole ne ka karkatar da gangar jikinka a hankali. Kamar yadda aka nuna a cikin bidiyon, sanya kirjinka da ƙashin ƙugu zuwa ƙasa kuma ka riƙe don kada kafada da ƙashin ƙugu a gefen aikin ba su buɗe zuwa rufi yayin da dumbbells ya tashi.
Har ila yau, babu buƙatar tilasta wa kafada da haƙarƙarin zama gaba ɗaya mara motsi. Lokacin da gwiwar hannu ta koma baya, kafadar kafada tana komawa baya akan hakarkarin, sannan kuma gaba idan aka mika hannu. Makullin shine don bambanta tsakanin ɗaga dumbbells tare da babban juyi na ƙananan baya da ƙashin ƙugu da motsi na al'ada na kafada.
ELBOW & SCAPULA
Matsar da gwiwar gwiwar ku zuwa bayan gyadar ku kuma zuwa ga kwatangwalo, ba sama ba.
Tsaya gwiwar gwiwar ku kusa da jijiyar ku kuma ja zuwa kwatangwalo don dumbbells su kasance kusa da ƙananan haƙarƙarin ku. Idan ka bude gwiwar gwiwarka fadi zuwa tsayin kafada kuma ka ja su zuwa ga hammata, rabon deltoids na baya da na baya zai canza, yana sauƙaƙawa ga kafaɗun ka. Babu bambance-bambancen da ba daidai ba, amma wannan jagorar ya dogara ne akan hanyar gwiwar hannu ta kusa da ke a tsakiya a kan lats ɗin da aka zana akan bidiyon.
Ba dole ba ne dumbbells su taɓa jikin jikin ku. Wani wuri inda manyan hannaye ke kusa da layin ƙwanƙwasa kuma ana mayar da wukake na kafada a cikin hanyar sarrafawa ya isa. Idan kun murɗa wuyan hannu, tura gaban kafaɗunku gaba, ko jujjuya jikin ku don ja sama, ba ku ƙara yawan motsi ba, sai dai ƙara diyya ga sauran haɗin gwiwa.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Bude kuma ja jikin ku da ƙashin ƙugu zuwa rufi.
- Abin da kake gani
- Yayin da dumbbells ya tashi, kafada da ƙashin ƙugu a gefen aiki suna tashi tare kuma kirji yana kallon gefe.
- Dalili mai yiwuwa
- Nauyin na iya wuce ikon jujjuyawar ku na yanzu, ko kuma burin ku shine ɗaga dumbbells mafi girma.
- Yadda ake gyarawa
- Rage nauyi kuma kuyi tunanin kashin nono da bel ɗin ku suna taɓa ƙasa. Maimaita kewayon, kiyaye jikin ku yayin da kuke rage tsayin sama.
Juya kafaɗun ku da ɗaga gwiwar gwiwar ku da tsayi sosai
- Abin da kake gani
- An rage wuyan wuyansa, an kawo kafada a gefen aiki kusa da kunne, kuma gwiwar hannu yana da kyau a sama da baya.
- Dalili mai yiwuwa
- Yi ƙoƙarin ja da dumbbells har zuwa hammata ko kuma kawai ja su da hannuwanku da hannuwanku.
- Yadda ake gyarawa
- Tsaya wuyan ku tsayi da kuma gwiwar gwiwar ku zuwa ga kwatangwalo, ba sama ba. Dumbbells suna tsayawa a wurin sarrafawa kusa da ƙananan haƙarƙari.
Juyawa ko kirfa baya da yawa
- Abin da kake gani
- An zagaye baya a ƙasa, an ɗaga haƙarƙari a sama, kuma lanƙwan ƙananan baya yana canzawa sosai.
- Dalili mai yiwuwa
- Idan ba a sanya ƙafafunku yadda ya kamata a kan benci ba, ƙila za ku iya sakin tashin hankali a cikin ciki kuma ku canza kewayon motsi zuwa ƙananan baya.
- Yadda ake gyarawa
- Koma kwatangwalo don ƙirƙirar kashin baya na kusa, sannan rage kewayon zuwa nauyi mai nauyi. Ɗauki hoto daga gefe don duba cewa tsawon daga kai zuwa ƙashin ƙugu yana kiyaye.
Swing da dumbbells a gaban kafadu
- Abin da kake gani
- Ƙananan dumbbells suna juyawa da baya fiye da ƙasa da kafadu, kuma hanyar da ke sama ta bambanta.
- Dalili mai yiwuwa
- Kuna farawa da kickback ko ƙafar goyan bayan ku tana toshe hanyar dumbbell.
- Yadda ake gyarawa
- Matsar da kishiyar ƙafar waje kaɗan, dakatar da dumbbell a ƙarƙashin kafada na 1 seconds, sannan ja. Rage shi a cikin layi ɗaya na tsaye.
Nace akan daidai nauyi a bangarorin hagu da dama
- Abin da kake gani
- Sai kawai a gefen rauni, jujjuyawar gangar jikin da kafaɗar kafada za su kasance mafi girma kuma kewayon maimaitawa ya zama guntu.
- Dalili mai yiwuwa
- Kuna iya tunanin cewa yin amfani da nauyi iri ɗaya da maimaitawa a kowane gefe yana daidaitawa, amma ainihin ikon ku na iya bambanta.
- Yadda ake gyarawa
- Fara a gefen mafi rauni kuma yi amfani da adadin masu sarrafawa a wancan gefen azaman babban iyaka don gefen ku mai ƙarfi. Idan ya cancanta, ƙirƙirar hanya ɗaya tare da nauyi mai sauƙi a bangarorin biyu.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Bench Support Leyin Layi
Yin amfani da dumbbells masu haske ko hannaye marasa ƙarfi, ƙware ƙaramin motsi tare da gwiwar gwiwar ku kusan madaidaiciya da ruwan kafadar ku suna motsawa da baya akan hakarkarinku.
Haske ya dakatar da layin dumbbell mai hannu ɗaya
A dakata na tsawon daƙiƙa 1 a ƙasa da sama kuma maimaita hanya ɗaya ba tare da tayar da jikinka ba.
Standard Bench Support Layi
Kamar yadda aka nuna a bidiyon, sanya hannu ɗaya da gwiwa a gefe ɗaya a kan benci kuma yi maimaita 8 zuwa 12, barin kusan maimaita 2 don adanawa.
Benci Mai Hannu Daya Mai Goyan bayan Raga Tsakanin Layi
Sanya ƙafafu biyu a ƙasa kuma goyi bayan hannu ɗaya kawai akan benci don ƙara ɗauka kaɗan a kan ƙananan jikinka da gangar jikinka.
Layi mai hannu ɗaya mara tallafi
Ci gaba zuwa bambance-bambancen da ke kula da hinge na hip ba tare da tallafin benci ba, amma kawai lokacin da kuke da isasshen lumbar da jujjuyawar iko.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Ana iya amfani da shi sau 1-3 a mako a matsayin kwancen hannu ɗaya a cikin motsa jiki na baya. Idan kun canza hagu da dama ba tare da hutawa ba, numfashin ku da ƙarfin jiki na iya fara rugujewa, don haka ɗauki ɗan gajeren numfashi tsakanin bangarorin biyu idan ya cancanta.
lamba
8-12 sau hagu da dama
Fara daga gefen rauni, bi hanya guda.
saita
2-4 sets
Minti 1-2 na farfadowa tsakanin saiti
gudun
Saukowa na biyu na 2-3
Tsaftace dumbbell lilo daga kasa
- Fara tare da gefen ku mara ƙarfi kuma yi kawai yawan maimaitawa a ɗayan gefen kamar yadda ake kiyaye jikin ku da kafadu.
- Lokacin da kuka isa saman burin wakilcinku akan kowane saiti kuma kuna da kusan maimaitawa 2 don adanawa, ƙara a cikin ƙaramin ƙarami.
- Idan dole ne ku jujjuya gangar jikin ku ko kufa kafadu don ɗaga dumbbells mafi girma, gama saitin akan wannan maimaitawar kuma ku rage nauyi don saiti na gaba.
Tambayoyin da ake yawan yi
Zan iya juyar da gangar jikina kadan a sama?
Babu buƙatar toshe ƙananan motsi na dabi'a na haƙarƙarin da kafada, amma idan yawancin ku ɗaga dumbbells, kafada da ƙashin ƙugu tare suna buɗewa sosai zuwa rufin, wanda shine amsawa. Yi amfani da kewayon inda ƙirjinka da ƙashin ƙugu suka fi yawa a ƙasa a duk saitin.
Shin zan kiyaye scapula na baya?
a'a. Kwayoyin kafada a dabi'a suna tafiya gaba akan hakarkarin lokacin da aka mika hannu, da baya lokacin da aka ja hannun. Maimakon gyara kafadarka da ƙarfi, sarrafa motsin kafaɗun da ke tashi zuwa kunnuwanka ko faɗuwar jikinka.
Shin zan yi amfani da nauyi iri ɗaya a gefen hagu da dama?
Kuna iya yin nufin irin wannan ƙarar horo na dogon lokaci, amma ba dole ba ne ku tsaya kan nauyin guda ɗaya nan da nan. Fara da ma'auni da maimaitawa waɗanda ke ba ku damar sarrafa jikin ku da kafadu a gefen raunin ku, kuma ku daidaita waɗancan maimaitawa a gefenku mai ƙarfi kuma.
Wane layi zan canza zuwa idan na sami baya rashin jin daɗi?
Na farko, rage nauyi da kewayon motsi kuma daidaita matsayin goyon bayan benci. Idan har yanzu wannan bai ji daɗi ba, ƙila ka so ka yi la'akari da bambance-bambancen tare da ƙarin goyan baya, kamar layuka masu goyan bayan ƙirji ko layuka na inji. Idan kuna da ciwo mai kaifi ko naci, kada ku tura shi cikin motsa jiki kuma a gwada shi.
Shaida da nassoshi
- 1. Saeterbakken et al. - Kwatanta ainihin aikin tsoka tsakanin hannu biyu da motsa jiki na hannu daya
- 2. Fenwick et al. - Kwatanta aikin tsoka na gangar jikin, motsin kashin baya da kaya ta hanyar bambancin jere
- 3. Mannarin et al. - Kwatanta sauye-sauyen jujjuyawar gwiwar gwiwar hannu a jere na dumbbell hannu daya da horar da dumbbell curl.
- 4. Kibler et al. - Nazarin ayyukan tsoka na jere jerin ayyukan sarrafa kafada
- 5. Kwatanta canje-canjen kauri mai girma a cikin ƙwanƙwasa gwiwar hannu bayan layuka na dumbbell da dumbbell curls
