SINGLE-LEG DEADLIFT
Ƙaƙƙarfan ƙafar ƙafa guda ɗaya ba aikin motsa jiki ba ne wanda ke ɗaga ƙafar ƙafar ƙafar ƙafar ƙafa, amma ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa da ƙafar ƙafar kafa.
Hip hinges yayin da yake tsaye akan ƙafa ɗaya yana buƙatar jujjuyawar jujjuyawar ƙafar ƙafa da ƙashin ƙugu gami da hamstrings da glutes. Idan ka mai da hankali kan tsayin ƙafar baya, zai kasance da sauƙi ga ƙashin ƙugu ya buɗe kuma ƙananan baya ya juya. A hankali danna bango kuma koyi gabaɗayan ƙafar ƙafa da matakin ƙashin ƙugu a cikin ɗan gajeren zango, sannan daidaita taimako da kaya da hannuwanku.
- Tsokoki na farko
- Hamstrings/Gluteus maximus
- Tsokoki na ƙari
- Gluteus medius, adductors, mai kafa spinae, masu daidaita idon sawu
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Hinge mai gefe guda
Shin yakamata a ɗaga ƙafar baya daidai da bene?
Babu. Ya wadatar muddin ƙashin ƙashin ƙugu bai buɗe ba kuma ƙafar mai goyan baya tana kan tsayin tsayi.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Ƙirƙirar tafiya tare da ƙafafu masu goyan baya
Danna gindin babban yatsan yatsan hannu da diddige ƙafa ɗaya kuma ɗan lanƙwasa gwiwa. Idan ya cancanta, sanya hannun kishiyar ku a hankali akan bango.
- 2
Gyara ƙashin ƙugu a gaba
Daidaita ƙasusuwan ƙashin ƙashin ƙugu zuwa ƙasa don kada ƙashin gefen ƙafar da za a ɗaga ya buɗe sama. Ka danne ciki da gindin kafa mai goyan baya.
- 3
karkatar da gangar jikin da na baya tare
Aika haɗin gwiwa mai goyan baya baya, matsar da gangar jikin gaba da ƙafar baya. Tsaya kashin bayan ka ya dade kuma ka tsaya kafin matsa lamba akan ƙafafunka masu goyan baya ya rushe.
- 4
Tsaya baya tare da goyan bayan kwatangwalo
Tura ƙafar goyan bayan ku zuwa cikin ƙasa, matse glutes ɗinku, sannan juya juzu'in ku da na baya tare zuwa wurin farawa. Kada ka karkatar da ƙashin ƙugu ko baka bayanka a sama.
SQUARE HIPS
Lokacin da aka buɗe ƙashin ƙugu a kan kafa na baya, ƙuƙwalwar yana canzawa zuwa motsi na juyawa.
Nuna yatsun ƙafafu na baya zuwa ƙasa kuma kuyi tunanin duka ƙasusuwan ƙashin ƙugu a matsayin matakin ɗaya. Juyawa yana da sauƙin dubawa ta hanyar kallon madubi kai tsaye ko riƙe sanda a kan ƙashin ƙugu.
Matsayin da matakin pelvic ya karye shine kewayon motsi na yanzu. Kada ka karkatar da gangar jikinka don ɗaga ƙafar bayanka sama.
Muhimmin bayani: Yadda za a yi amfani da shi nan da nan: "Yatsun ƙafa na baya suna ƙasa, fitilun ƙashin ƙugu suna kan ƙasa."
SUPPORTED PRACTICE
Tallafi yana ba ku damar horar da ma'auni da ƙarfin hinge na hip daban
Idan kun sami kanku kuna rage kewayon ku ko manne yatsun ku don ma'auni, sanya hannu ɗaya akan bango. Wannan ba dabara ba ce mai sauƙi, amma a maimakon haka hanya ce ta mayar da hankali ga tsokar da aka yi niyya da kuma kula da pelvic.
Da zarar an kiyaye matsa lamba na ƙafa da matakin ƙwanƙwasa ba tare da tallafi ba, zaku iya ƙara juriya ta jujjuyawar ta riƙe dumbbell haske a hannun kishiyar.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Ƙashin ƙafar ƙafar baya yana buɗewa sama
- Abin da kake gani
- Kirji da ciki suna fuskantar gefe, yatsun kafa na baya sun juya waje.
- Dalili mai yiwuwa
- Mayar da hankali kan tsayin kafa na baya ko rashin kulawar juyi na tallafawa haɗin gwiwa na hip.
- Yadda ake gyarawa
- Rage kewayon kuma nuna yatsun kafa na baya zuwa kasa.
Squat tare da gwiwa gwiwa
- Abin da kake gani
- Ƙashin ƙashin ƙugu ba ya komawa baya kuma kawai gwiwoyi sun durƙusa sosai.
- Dalili mai yiwuwa
- An mayar da hankali kan rage hannaye zuwa ƙasa maimakon hinge na hip.
- Yadda ake gyarawa
- Yi motsin ƙashin ƙashin ƙugu tare da bangon taɓa bango kuma kuyi watsi da tsayin hannayenku.
Kama yatsun kafa da girgiza
- Abin da kake gani
- Bakin da ke goyan bayan kafa ya rushe kuma idon sawun yana jujjuyawa daga gefe zuwa gefe.
- Dalili mai yiwuwa
- Buƙatun ma'auni ya wuce iyaka na yanzu ko kaya.
- Yadda ake gyarawa
- Riƙe goyan baya kuma rage kewayon don dawo da matsa lamba na ƙafa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Farashin RDL
Sanya diddigin gaba na ƙafar baya a ƙasa kuma koyi hinge.
Taimakawa mutuƙar ƙafa ɗaya
Yana taimakawa tare da ma'auni da hannu ɗaya.
Nauyin Jiki guda ɗaya mutuwa
Yana kula da matakin pelvic da matsa lamba na ƙafa.
Sabanin dumbbell hannun hannu
Ƙara kaya lokacin yin aiki ba tare da juyawa ba.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Fara a gefen mafi rauni kuma kada ku yi kuskuren rashin daidaituwa don gazawar ƙarfi. Idan ya cancanta, yi amfani da goyan baya don dacewa da kewayo da gudu a ɓangarorin biyu.
ƙidaya
6-12 sau kowane
Saukowa 2 ~ 3 seconds, ƙashin ƙugu a kwance
Saita
2-4 saita kowane
60-120 seconds dawowa bayan bangarorin biyu
Mitar
1-2 sau a mako
Daban-daban hip hinge da daidaita girma
- Da zarar an kiyaye matakin pelvic da matsa lamba na ƙafa, ƙara yawan maimaitawa da farko.
- Idan juyawa, girgiza idon ƙafa, ko lankwasawa na baya ya faru, rage kewayon da nauyi.
- Taimako mai aminci a wuraren da akwai haɗarin faɗuwa.
Tambayoyin da ake yawan yi
A wanne hannu kuke riƙe dumbbell?
Hannun da ke gaban ƙafar goyan baya yana ba da juriya na juyawa, kuma hannu ɗaya yana ba da buƙatun ma'auni daban-daban. Da farko, bincika daidaitawar ku tare da nauyi mai sauƙi a cikin kishiyar hannun.
Shin ba shi da tasiri idan ma'auni mara kyau?
Rike tallafin na iya isasshe horar da ƙwanƙolin hamstrings da ƙwanƙwasa. Ana iya haɓaka daidaituwa da ƙarfi dabam.
