PENDLAY ROW
Layin Pendlay ba jere ba ne inda kake rike da barbell a kai a kai, amma jere ne inda za ka fara kowane maimaitawa daga bene.
Layin pendlay a cikin bidiyon motsi ne inda aka sanya faifan barbell a ƙasa, an yi jikin kusan daidai da ƙasa, kuma ana saurin ja da barbell zuwa saman ciki da ƙananan haƙarƙari, sannan a sake sauke ƙasa don sake saita kowane maimaitawa. Wannan ya bambanta da jeri na yau da kullun, inda kuke riƙe sandar a cikin iska kuma ku kula da ci gaba da tashin hankali a cikin saitin. Kodayake karatun layi na Pendlay kai tsaye yana iyakance, a cikin binciken layi na tsaye da lanƙwasa, an lura da nauyin baya mafi girma a cikin ƙungiyoyin da aka kwatanta tare da ƙara yawan tsokar tsoka a bayan baya, kuma a cikin nazarin saurin ɗaukar nauyi na barbell lankwasa-a kan layi, saurin sanda ya ragu a hankali yayin da nauyin ya karu. Saboda haka, bai kamata a yi amfani da mataccen tasha a matsayin lokacin tattara koma baya ba, amma a matsayin lokacin da za a sake ƙirƙirar hinge na hip iri ɗaya da tashin hankali kowane maimaitawa.
- Tsokoki na farko
- Latissimus dorsi, trapezius na tsakiya, rhomboids
- Tsokoki na ƙari
- Rear deltoid, biceps brachii, erector spinae, glutes, hamstrings
- Matakin wahala
- Ƙwararre
- Nau'in motsi
- Kasa matattu tasha ja a kwance, hinge
Menene bambanci tsakanin layuka na Pendlay da layukan barbell?
Don layin Pendlay, sake saita ta hanyar rage diski gaba ɗaya zuwa bene tare da gangar jikin ku kusan daidai da ƙasa da kowane maimaitawa. Layukan lanƙwasa na yau da kullun suna ba da damar jigon jikin ku ya kasance mafi tsayi kuma galibi yana ajiye sandar a cikin iska a cikin saitin.
MATAKI ZUWA MATAKI
Matakai 6 don Maimaitawa Guda Cikakke
- 1
Duba falon lebur da tsayin diski
Zaɓi wuri mai faɗi inda ƙwanƙwasa ba zai mirgina ba kuma yi amfani da fayafai masu diamita iri ɗaya a ɓangarorin biyu. Waɗannan fayafai sun fi ƙanƙanta da daidaitattun faranti. Idan mashaya ya yi ƙasa sosai, daidaita shi tare da tubalan ko amintaccen hutawa.
- 2
Tsaya tare da mashaya akan ƙafafunku na tsakiya
Sanya ƙafafunku tsakanin nisa-kwatanci da faɗin kafada baya kuma sanya sandar akan tsakiyar ƙafarku, kusa da shins ɗin ku. Idan mashaya yana zuwa ga yatsun kafa, nisa daga ƙananan baya zuwa kaya yana ƙaruwa.
- 3
Aika hips ɗin ku ya zama kusan a kwance.
Kunna gwiwoyinku kamar yadda ya cancanta kuma ku mayar da hips ɗinku baya don jikinku ya yi daidai da ƙasa. Ka kiyaye haƙarƙarinka da ƙashin ƙugu da baya da wuyanka tsayi kuma tsaka tsaki.
- 4
Ɗauki ƙwanƙwasa ɗan faɗi fiye da kafaɗunku
Rike sandar tare da tafin hannunku suna fuskantar baya kuma kunsa babban yatsa a kusa dasu. Zaɓi faɗin da zai ba da damar wuyan hannu su zama madaidaiciya kuma gwiwar hannu a sama su kasance kusa da bayan jikin ku, kuma haifar da tashin hankali a cikin hammata da ciki kafin ɗaga sandar.
- 5
Da sauri ja daga ƙasa zuwa cikin ku
Tallafa ƙafafunku a ƙasa, kula da kusurwar jikin ku, ku aika da gwiwar gwiwar ku baya. Ka ɗaga sandar kusa da shinshininka kuma kusa da a tsaye don ya taɓa ko ya kasance kusa da babban ciki da ƙananan haƙarƙarinka.
- 6
Ɗauki iko ƙasa zuwa ƙasa don sake saitawa gaba ɗaya
Rage shi ƙasa ɗaya hanya don diski ya taɓa ƙasa a tsaye. Tabbatar sandar ta tsaya kafin hawan sama, kuma idan ya cancanta, sake ɗaukar numfashi kafin fara maimaitawa na gaba.
DEAD-STOP RESET
Lokacin da faifan diski ya taɓa ƙasa, maimaitawar ta ƙare kuma saitin maimaita na gaba ya fara.
Mafi bayyanannen fasalin layin Pendlay shine matsewa, inda diskin ya tsaya a ƙasa don kowane maimaitawa. Idan mashaya yana cikin iska, yana kama da layi na yau da kullun, kuma idan ka billa diski da ƙarfi, motsi ne na daban wanda ke cin gajiyar billa ƙasa. Bayan tuntuɓar bene, saki duk tashin hankali kuma, maimakon ruguza ƙananan baya, kula da ƙafar ƙafa da matsayi kuma sake kafa numfashi da matsa lamba.
Maimakon yin bouncing sau da yawa a cikin saiti ɗaya, kowane maimaitawa yakamata yayi kama da wurin farawa daban. Idan mashaya ta mirgina, kar a tilasta ta, amma mayar da ita akan tsakiyar ƙafarku. Yi amfani da faifan diamita ɗaya da dandalin ɗagawa don rage hayaniya da tasiri.
Muhimmin bayani: Sharuɗɗan maimaitawa: Tsaida diski → Duba tashin hankali → Ja da gwiwar hannu → Komawa wuri guda.
TORSO & BAR PATH
Yayin da aka ɗaga gangar jikin, hanyar sandar tana gajarta amma an kawar da yanayin layin Pendlay.
Idan ka ɗaga ƙirjinka a lokacin da ka ja sandar, ƙananan jikinka da kwatangwalo za su sami saurin gudu a kan sandar, wanda zai sauƙaƙa kai saman. Koyaya, tare da kowane maimaitawa, kusurwar jiki yana canzawa kuma wurin tuntuɓar shima yana jujjuyawa daga ƙasa zuwa sama. Lokacin da aka ɗauki hoto daga gefe, tabbatar da cewa kafada da tsayin hips ba su canza da yawa tsakanin farkon da saman ba.
Bar yana farawa daga tsakiyar ƙafar ƙafa, yana wucewa kusa da shinshina da cinya, kuma yana motsawa zuwa babban ciki da ƙananan hakarkarinsa. Farawa daga yatsun kafa ko matsar da sandar gaba a sama zai tsawaita lever tsakanin bayan baya da kaya. Idan mashaya ta kama gwiwoyi, gyara kwatangwalo da farawa maimakon durkusawa gwiwoyi da kawo su gaba.
BRACE & SPEED
Haushi da sauri ba sigina ce don sassauta bayanku ba, amma sakamakon gini ne akan tsayayyen gangare.
Layin Pendlay yana da kyau don saurin janyewa daga ƙasa, amma kasancewa da sauri kamar zai yiwu ba yana nufin jefa gangar jikin ku ba. Load-tsarin binciken da ya ƙunshi layuka benover na barbell sun nuna tabbataccen dangantaka tare da ƙananan saurin mashaya yayin da nauyi ke ƙaruwa. Ana iya ganin raguwar saurin gudu da ƙananan bugun jiki a matsayin alamar cewa yana da wuya a kula da dabarar da aka yi nufi a nauyi na yanzu.
Yi numfashi kafin a ja sandar don ƙara matse ciki da ɓangarorin, sannan sake numfashi idan ya cancanta bayan sandar ta dawo ƙasa. Layukan tsaye da lanƙwasa suna horar da gabaɗayan baya, amma kuma suna buƙatar tallafi mai yawa na baya. Idan matsayin sake saitin ku ya canza saboda gajiyar baya, gama saitin koda akwai saura.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Fadin ya ci gaba da shawagi a kasa.
- Abin da kake gani
- Tsakanin maimaitawa, fara ja na gaba tare da sandar da ta rage a cikin iska a gaban shinshinku da bayanku yana hutawa.
- Dalili mai yiwuwa
- Na yi ƙoƙarin yin layin Pendlay kamar jeri na yau da kullun ko ƙoƙarin guje wa hayaniyar bene.
- Yadda ake gyarawa
- Yi amfani da faifan diamita iri ɗaya akan dandamali mai ɗaukar girgiza kuma rage shi gaba ɗaya zuwa tsayawa ga kowane maimaitawa. Idan ba za ku iya yin shi a ƙasa ba, sunan motsa jiki shine Bent Over Row.
Tada jikinka ka jefa sandar
- Abin da kake gani
- Yayin da kake ja, kafadunka suna tashi sosai, hips ɗinka suna tafiya gaba, kuma wurin haɗuwa ya tashi zuwa kirjinka.
- Dalili mai yiwuwa
- Na motsa nauyin da na kasa jurewa da bayana, tare da fadada jikina da baya.
- Yadda ake gyarawa
- Rage nauyi da 10-20% kuma harba daga gefe. Kawai ƙidaya maimaitawa waɗanda ba su canza kafaɗa da tsayin hips ba.
Ƙarƙashin baya yana zagaye a ƙasa.
- Abin da kake gani
- Lokacin da ka runtse fayafai, ƙashin ƙugu yana murƙushewa da lanƙwasa na baya ya fi zagaye kafin maimaitawar gaba.
- Dalili mai yiwuwa
- Tsayin bene yana ƙasa da kewayon motsin ku ko kuma ba ku da goyan bayan hamstring da gangar jikin ku.
- Yadda ake gyarawa
- Ɗaga sandar kuma rage nauyi tare da daidaitattun fayafai ko tubalan diamita. Fara tare da tsaka tsaki mai tsayi kamar yadda zai yiwu tare da kwatangwalo na baya.
Rage hips ɗin ku kuma fara kamar tsutsa.
- Abin da kake gani
- Gwiwowinku suna da nisa a gaban mashaya kuma jikinku yana tsaye don sandar ta tsaya akan gwiwoyi.
- Dalili mai yiwuwa
- Na yi amfani da wannan mataccen wurin farawa don ɗaga nauyi daga ƙasa.
- Yadda ake gyarawa
- Mayar da gwiwoyinku kaɗan kaɗan kuma ku mayar da hips ɗin ku baya ta yadda jikinku ya kusan kwance. Sanya mashaya kusa da tsakiyar ƙafarka da shins.
Bar yana farawa daga yatsun kafa
- Abin da kake gani
- Nisa tsakanin mashaya da shinshinku yana da faɗi, kuma mashaya yana zana babban lanƙwasa zuwa jikin ku yayin da kuke tashi.
- Dalili mai yiwuwa
- Wurin da aka yi birgima tsakanin saiti ko ba ku duba wurin kafa ƙafarku ba.
- Yadda ake gyarawa
- Kafin kowane maimaitawa, mayar da sandar akan tsakiyar ƙafar ƙafar ku kuma ku ɗaure lats ɗin ku don matsar da sandar kusa da ƙafafunku.
Bounce faifan a ƙasa kuma nan da nan juya shi
- Abin da kake gani
- Da zarar ya taɓa ƙasa, diski yana bounces kuma maimaitawar gaba ta fara ba tare da saita jiki ba.
- Dalili mai yiwuwa
- Na canza matattu tasha zuwa saurin taɓawa kuma na tafi don ƙara yawan maimaitawa.
- Yadda ake gyarawa
- Bayan diski ya tsaya tsayin daka, numfashi kuma sake daidaita jikin jikin ku. Rage nauyi inda ba za a iya sarrafa tasirin tasiri ba.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Toshe hip hinge low saitin
Da farko koya tsakiyar ƙafar ƙafa, shin, da matsayi na hip da juzu'in tsaka tsaki a kan madaidaicin mashaya.
Layi Mai Tallafawa Kirji
Horar da tsarin ja na gwiwar hannu da kafada tare da rage goyan baya.
Wurin Wuta Mai Wuta na Pendlay
Maimaita kowane maimaitawa tare da tsayawa da kusurwa mai tsayi a tsayi wanda yayi daidai da kewayon motsin ku.
Babban Plate Pendlay Low
Kula da saurin tashi 4-8 da sake saiti masu sarrafawa daga daidaitaccen tsayin bene.
Layin Pendlay mai nauyi
Yi ƙaramin haɓakawa kawai lokacin farawa da kusurwar kututture iri ɗaya don duk maimaitawa, kuma gama saitin kafin saurin ku ya fara lalacewa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Sanya su sau 1-2 a mako a gefen gaba na motsa jiki na baya kamar yadda suke buƙatar ja da sauri da sake saiti. A cikin makon farko, bayan 8 reps, koyi matsayi na bene da numfashi tare da nauyin da ya rage don akalla 3 reps, kuma idan gajiya goyon bayan lumbar ya bayyana a gaban baya, cika sauran saiti tare da layuka masu goyan bayan kirji.
lamba
4-8 sau
Kowane diski mai maimaitawa yana tsayawa gaba ɗaya
saita
3-5 sets
Minti 2-3 na dawowa tsakanin saiti
gudun
Hawan sauri, saukowar sarrafawa
Kula da gangar jikin kusurwa da matsayi na bene
- Kafin saitin aikinku na farko, yi amfani da sanduna mara komai ko haske don duba tsayin bene, matsayi na tsakiyar ƙafa, da tuntuɓar ciki na sama.
- Idan kun kula da cikakken tasha na ƙasa, kusurwar gangar jikin guda ɗaya da hanyar kafa a kowane maimaitawa, ƙara maimaitawa ɗaya zuwa zama na gaba.
- Ƙara nauyi kaɗan kawai bayan buga saman reps ɗin ku akan kowane saiti, kuma nan da nan komawa zuwa nauyin da ya gabata idan diski ya yi bounces ko jikin ku ya ɗaga.
Tambayoyin da ake yawan yi
Dole ne in ajiye sandar a ƙasa kowane lokaci?
iya. Sake saitin Deadstop shine mabuɗin don bambanta layin Pendlay. Idan kuna son maimaitawa tare da faifan yana iyo, ya fi dacewa don rikodin shi azaman bambancin daban kusa da jere na yau da kullun, maimakon kuskuren kansa.
Dole ne gangar jikin ta kasance a kwance gaba daya?
Matsayin kusan daidaici shine asali, amma akwai ƙananan bambance-bambance dangane da nau'in jiki da tsayin bene. Ba da fifikon wurin farawa kamar juzu'in tsaka tsaki ta ɗaga sandar tare da tubalan maimakon murƙushe bayanka da tilasta shi zama a kwance.
Ina bukatan tashi da sauri?
Manufar ja da sauri ya dace, amma ba waiwayar da ke jefa gangar jikin da kwatangwalo ba. Daga kafaffen matsayi, da sauri dawo da gwiwar gwiwar ku kuma kawo ƙarshen saitin lokacin da kuke raguwa sosai ko ɗaga jikin ku.
A ina ya kamata mashaya ta taɓa?
Don wuce gona da iri wanda ya ɗan fi faɗin kafadu, babban ciki da ƙananan haƙarƙari ma'auni ne mai amfani. Ya bambanta dan kadan ya danganta da nau'in jikin ku. Kada ka tilasta lamba ta lankwasawa wuyan hannu ko daga jikinka.
Shin kuskure ne samun ƙarfi a cikin ƙananan baya?
Ƙunƙarar tsokoki na kashin baya suna goyan bayan gangar jikin kusan a kwance, don haka za su iya gajiya. Duk da haka, idan kun ji bayan kowane maimaitawa, zafi mai zafi a wani yanki na musamman, ko tingling wanda ya yada zuwa kafafunku, kada ku bi shi azaman gajiyar tsoka na al'ada kuma ku tsaya nan da nan.
Shaida da nassoshi
- 1. Fenwick et al. - Ayyukan tsoka na jiki, motsi na baya da kaya ta bambancin jere
- 2. Loturco et al. - Dangantakar kaya-sauri don bambance-bambancen layi ciki har da layukan benover na barbell.
- 3. Nieto-Acevedo et al. - Siffofin jinsi/nauyi-sauri na layuka uku.
- 4. Büll et al. - Trapezius da serratus na gaba tsoka aiki bisa ga riko na lankwasa jere
