SINGLE-DUMBBELL PULLOVER (BACK FOCUS)
Dubbell pullover na baya-baya ba motsa jiki bane wanda ya haɗa da zubar da dumbbells sosai, amma motsa jiki wanda ya dawo da baka na dogon hannu zuwa lats.
Maimakon al'ada biyu-dumbbell pullover, wanda ya haɗa da riƙe dumbbell ɗaya a kowane hannu, wannan jagorar ya ƙunshi bambancin da aka yi ta hanyar kwanciya tsayi a kan benci mai laushi yayin riƙe babban diski na dumbbell daya tare da hannaye biyu. Lokacin da hannu ya motsa a bayan kai, ba kawai latissimus dorsi da teres major ba, har ma da manyan pectoralis da dogon kan triceps brachii suna aiki tare, don haka ba za a iya ɗauka cewa takamaiman tsokoki sun ware gaba ɗaya. A cikin ƙaramin barbell pullover electromyography binciken, pectoralis babban kunnawa ya fi latissimus dorsi kuma sakamakon yana da alaƙa da makamai na waje. Sabili da haka, maimakon dogara kawai akan rarrabuwa na 'darussan baya' da kuma tilasta iyakar zurfin, yana da kyau a yi amfani da niyya na jawo hannaye na sama zuwa ga juzu'i daga bayan ƙwanƙwasa yayin da ke riƙe da kusurwar gwiwar hannu da ƙwanƙwasa.
- Tsokoki na farko
- Latissimus dorsi da teres babba
- Tsokoki na ƙari
- Pectoralis babba, serratus na gaba, dogon shugaban triceps brachii
- Matakin wahala
- Sabon shiga–Matsakaici
- Nau'in motsi
- Girman kafada a matsayi na baya
Shin dumbbell pullover na baya ne ko motsa jiki?
Dukkan bangarorin biyu na iya shiga ciki. Ƙananan karatun barbell sun nuna babban kunnawa pectoralis, amma ba za a iya haɗa shi kai tsaye zuwa bambancin dumbbell ba. Wannan shafin yana jaddada niyyar kawo hannaye na sama zuwa ga jiki, amma baya tabbatar da cewa wannan motsa jiki ne na keɓewa.
MATAKI ZUWA MATAKI
Matakai 6 don Maimaitawa Guda Cikakke
- 1
Duban yanayin benci da dumbbells
Flat Bench Tabbatar cewa duk ƙafafu huɗu suna kan ƙasa kuma kushin baya santsi. Bincika hannayen dumbbell da fayafai don tsutsawa ko sassautawa, kuma da farko zaɓi nauyi mai sauƙi wanda zaku iya sarrafawa don aƙalla maimaita 12.
- 2
Kawo dumbbells lafiya a saman kirjinka
Zauna tare da dumbbells a kan cinyoyinku, sannan ku riƙe su da hannaye biyu kuma ko dai ku kwanta ko kuma wani mataimaki ya ba ku su. Yayin kwanciya, kar a ɗauki dumbbells daga bene a bayan kai. Tallafa cikin babban faifai tare da tafin hannu biyu kuma ku nannade babban yatsan ku da yatsanku a kusa da hannun.
- 3
Gyara kai, baya, ƙashin ƙugu da ƙafafu biyu
Ka kwanta a gefe ɗaya na benci kuma ka sanya kan ka, babba na baya, da ƙashin ƙugu a kan kushin. Matsa duk tafin ƙafar ƙafar ka cikin ƙasa sannan ka tara haƙarƙarinka a kan ƙashin ƙugu, barin yanayin yanayin bayanka kawai.
- 4
Fara da tantance kusurwar gwiwar hannu
Riƙe dumbbells sama da ƙirjin ku kuma kiyaye wuyan hannu madaidaiciya. Ba tare da kulle gwiwar gwiwar hannu ba, a hankali lanƙwasa su kusan digiri 10-20 kuma kula da wannan kusurwa don yawancin maimaitawa. Tabbatar cewa dumbbells sun tsaya a saman tsakiyar fuskar ku.
- 5
Rage kan ku baya yayin da yake gyara jikin ku.
Shaka kuma matsar da dumbbells daga saman kirjin ku zuwa bayan kan ku na daƙiƙa 2-3. Ba tare da ƙara lanƙwasa gwiwar gwiwar hannu ba, ƙirƙirar babban baka a cikin kafaɗunku, amma tsaya kafin haƙarƙarinku ya ɗaga ko gaban kafadar ku ya ji daɗi.
- 6
Komawa ta kawo hannun sama zuwa ga jiki
Fitar da numfashi a taƙaice kuma ka yi tunanin bayan ƙwanƙolin hannunka yana jan hannunka na sama zuwa ƙashin ƙugu. Maimakon ɗaga dumbbells ta hanyar ɗaga baya ko daidaita gwiwar ku, ba da damar dumbbells su daidaita sama da kirjin ku kafin fara maimaitawa na gaba.
GRIP & ARC
Riƙe dumbbell ɗaya da hannaye biyu kuma ku yi baka daga kafaɗunku, ba gwiwar hannu ba.
Duka dabino suna goyan bayan ciki na babban faifai daidai gwargwado, kuma babban yatsan yatsa da yatsa suna kewaye da hannun. Idan ka sanya gefuna na tafin hannunka kawai akan faifan, dumbbells na iya faɗuwa lokacin da ka gaji. Rike wuyan hannu da goshin ku a cikin layi ɗaya kuma tabbatar da cewa tsakiyar dumbbell ya wuce ta ainihin tsakiyar fuskar ku da kirji.
Rike ƙaramin lanƙwasa gwiwar hannu da kuka yi a farkon kusan har zuwa ƙasa. Idan gwiwar hannu sun lanƙwasa sosai kuma sun daidaita, ya zama kusa da tsayin daka na triceps fiye da juzu'i, kuma yana da wuya a tabbatar da motsin kafada na lever mai tsayi. Ana buƙatar ma'auni masu sauƙi yayin da baka na dumbbells daga jiki ya zama nauyi.
Muhimmin bayani: Matsayi don gwadawa nan da nan: cibiyar mataccen dumbbell, wuyan hannu tsaka, kafaffen kusurwar gwiwar hannu, baka daga kafada
BACK FOCUS & RANGE
An ƙirƙiri aikin mayar da baya tare da niyyar dawo da manyan hannaye zuwa ga gaɓoɓi maimakon a zurfin zurfi.
Latissimus dorsi yana da hannu wajen motsa hannun babba baya da ƙasa a jiki. Maimakon ɗaga dumbbells da hannayenka a ƙasa, ja hannun na sama zuwa ƙashin ƙugu tare da jin ragewa na baya na armpits. Rike gwiwar hannu da hannaye kamar hanyar haɗin da ke haɗa dumbbells.
Akwai iyakataccen shaida kai tsaye cewa ja da baya motsa jiki ne kawai. Binciken barbell ya haɗa da maza takwas kuma ya nuna babban aikin tsoka na pectoralis. Tun da ba za ku iya haɗawa da bambance-bambancen dumbbell tare da kayan aiki daban-daban da rikodi ba, ba da fifikon hanyoyin da ba su da raɗaɗi da dabaru masu maimaitawa maimakon waɗanda aka ƙaddara akan haɓakar baya.
TROUBLESHOOTING
Dauke haƙarƙari da lanƙwasa gwiwar hannu alamu ne da ke buƙatar rage zurfin ko nauyi
Yayin da dumbbells ke sauka, baka na baya yana ƙaruwa, kuma yayin da ƙashin ƙugu ya tashi daga benci, ana maye gurbin kafada ta hanyar tsawo. Danna ƙafafunku a cikin ƙasa, ku rage haƙarƙarin ku zuwa kwatangwalo, kuma ku rage dumbbells kawai zuwa inda za ku iya kula da wannan matsayi.
Idan gwiwar hannu sun naɗe kusa da fuskarka a ƙasa kuma a sake gyarawa yayin da kake fitowa, nauyin yakan yi nauyi sosai ko kuma baka ya yi zurfi sosai. Sauƙaƙa dumbbells kuma iyakance ƙasa zuwa m. M zafi a gaban kafada ko tingling wanda ke haskakawa hannunka ba abin jin dadi ba ne.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Tallafa faifan dumbbell da yatsanka kawai
- Abin da kake gani
- Dumbbells sun karkata gefe guda kuma an lanƙwasa wuyan hannu ko zamewa daga tafin hannun ku.
- Dalili mai yiwuwa
- Matsayin hannaye suna da asymmetrical ko yatsunsu kawai suna hutawa a gefen diski.
- Yadda ake gyarawa
- Taimaka wa cikin babban faifai daidai gwargwado tare da dabino biyu kuma ku nannade babban yatsan hannu da yatsa a kusa da hannun. Idan kun ji damuwa, yi amfani da dumbbells masu sauƙi.
An lanƙwasa gwiwar hannu sosai a ƙasa
- Abin da kake gani
- Rage dumbbells kusa da fuskar ku kuma daidaita gwiwar gwiwar ku da ƙarfi lokacin dawowa.
- Dalili mai yiwuwa
- Rashin iko akan dogayen baka na hannu, rage karfin aiki tare da motsin gwiwar hannu.
- Yadda ake gyarawa
- Rage nauyi da zurfin kuma kula da ƙaramin lanƙwasa gwiwar gwiwar da kuka ƙirƙira a farkon lokacin maimaitawa.
Ana daga haƙarƙari da ƙashin ƙugu
- Abin da kake gani
- Ci gaba da dumbbells suna bayan kanku, yawan sararin da kuke da shi a cikin ƙananan baya kuma yawancin kwatangwalonku suna fitowa daga benci.
- Dalili mai yiwuwa
- An saukar da kafadunku zurfi fiye da kewayon motsinku na yanzu, ko kuma an sami sassaucin tashin hankalin cikin ku.
- Yadda ake gyarawa
- Matsa tafin ƙafafu a cikin ƙasa, rage haƙarƙarin ku, kuma yi amfani da gangar jikin ku kawai gwargwadon yadda za ku iya kula da shi.
Ana ja da kafadu zuwa kunnuwa
- Abin da kake gani
- Wuyan ya zama ya fi guntu a kasa, kuma ana jin matsa lamba ko matsa lamba a gaba da babba na kafada.
- Dalili mai yiwuwa
- Ba ku da kewayon kafada ko dumbbells sun yi nauyi kuma kuna rasa sarrafa motsin kafadar ku.
- Yadda ake gyarawa
- Rage zurfin ku kuma kiyaye wuyan ku tsayi. Idan kaifi zafi ya sake dawowa, daina motsa jiki.
Canja alkibla ta hanyar bouncing dumbbell a kirjin ku.
- Abin da kake gani
- Dumbbell yana jujjuyawa a sama sannan da sauri ya faɗi a bayan kan ku.
- Dalili mai yiwuwa
- An bar sashin kwanciyar hankali saboda saurin maimaitawa yana da sauri ko kamawa ya gaji.
- Yadda ake gyarawa
- Bincika ma'aunin ku na daƙiƙa 1 akan ƙirjin ku sannan ku rage shi ƙarƙashin sarrafawa na daƙiƙa 2-3. Idan kamanninku ya girgiza, ƙare saitin.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙwaƙwalwar hannu madaidaiciya
Koyi tsarin tsayuwa da ja a kan maɗaurin haske, ajiye gwiwar gwiwar ku a kusurwa da aika hannayen ku na sama zuwa ga jikin ku.
Short keway dumbbell pullover
Yi ƙwanƙwasa rikon ku da sarrafa jikin ku ta hanyar rage dumbbells masu haske daga sama da ƙirjin ku zuwa kusa da bayan goshin ku.
Sarrafa dumbbell pullover daya
Rage jikin jikin ku zuwa kasan mutum na tsawon daƙiƙa 2-3, sannan ku dawo cikin baka ɗaya.
Kasa 1 daƙiƙa 1 dakatar da jan hankali
Dakata na daƙiƙa 1 a ƙarshen ƙarshen mara zafi kuma mayar da hannunka na sama zuwa gaɓar jikinka ba tare da ja da baya ba.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da shi sau 1-2 a kowane mako azaman motsi na haɗi a ƙarshen horon baya ko ƙirji, maimakon a matsayin babban motsa jiki mai maye gurbin ja ko layuka a tsaye. Fara tare da dumbbells haske, isa ga 12-15 reps, barin 2-3 reps don ci gaba da kama, gwiwar hannu, da haƙarƙari a matsayi ɗaya ga kowane wakilin.
lamba
8-15 sau
Zurfin iri ɗaya da baka ba tare da ciwo ba.
saita
2-3 sets
60-120 seconds farfadowa tsakanin saiti
gudun
Sauƙaƙan daƙiƙa 2-3, tsayawar daƙiƙa 1, dawowar daƙiƙa 1-2
Sake duba ma'auni akan ƙirjin ku
- Idan dumbbells ba su karkata ba da kai, baya, tuntuɓar ƙashin ƙugu da kusurwar gwiwar hannu ana kiyaye su don duk maimaitawa, ƙara maimaitawa ɗaya zuwa zama na gaba.
- Da zarar kun ci karo da maƙasudin maƙasudin ku akan kowane saiti, ƙara ƙaramin ƙarami. Rage zurfin a sabon nauyi ya fi aminci fiye da karya baya.
- Kada ku yi la'akari da nasarar ku kawai ta ko kuna jin gajiya a bayanku. Idan kun fuskanci ciwon kafada na gaba, rashin kwanciyar hannu, ko diyya na gangar jikin, nan da nan rage kewayon ko nauyi.
Tambayoyin da ake yawan yi
Shin zan sauke dumbbells zuwa matakin bene?
a'a. Kasan mutum shine inda ake kiyaye haƙarƙari da ƙashin ƙugu kuma gaban kafada yana annashuwa. Idan jikin jikinka ya fara ɗagawa ko kuma gwiwar gwiwarka sun fara lanƙwasawa, tsayawa ƙasa da haka.
Wanne faifai kuke rike da dumbbells a kai?
Yawancin lokaci, ciki na diski na sama, wanda ya fi nisa daga jiki, yana goyan bayan tafuna biyu kuma an nannade babban yatsan yatsan hannu da yatsa a cikin hannun. Idan tsarin dumbbell ya sa ya zama da wahala a samar da goyan bayan barga ko kuma idan diski yana da damuwa, kar a yi amfani da dumbbell.
Menene bambanci daga dumbbell pullover guda biyu na yanzu?
Bambancin dumbbell guda biyu ya ƙunshi riƙe dumbbell ɗaya a kowane hannu don daidaita gefen hagu da dama da kansa. Wannan bambance-bambancen yana goyan bayan dumbbell ɗaya tare da hannaye biyu, don haka ƙima na iya zama mai sauƙi, amma yayin da dumbbell ya wuce fuskar ku, kuna buƙatar bincika kama da kayan aikin ku a hankali.
Shaida da nassoshi
- 1. Marchetti · Uchida - Manyan pectoralis, aikin tsoka na latissimus dorsi da hannu na waje yayin cirewa.
- 2. Pallares et al. - Bita na wallafe-wallafen na yau da kullun da meta-bincike akan abubuwan daidaitawa na kewayon motsa jiki na juriya
- 3. Alizadeh et al. - Bita na wallafe-wallafen na yau da kullum da kuma meta-bincike akan motsa jiki na juriya da haɗin gwiwa na motsi
- 4. Asa et al. - Bita na tsari na dabarun motsa jiki na juriya da iyakokin aminci
