SINGLE-PLATE SVEND PRESS
The Svend press ba game da tura farantin nesa ba ne - game da rashin rasa matsi na ciki ne
Ba kamar kwatancin gama gari wanda ke tara faranti biyu ba, nunin motsi akan wannan shafi shine bambancin faranti ɗaya: kuna matse gefen babban faranti ɗaya tare da yankan hannu a gaban ƙirji, danna shi madaidaiciya gaba, dawo da shi. Saboda farantin yana gyara nisa tsakanin hannayenku, manyan pectoralis yana samar da ƙarfin isometric yana matsewa a ciki maimakon a zahiri ƙara makamai. Na baya deltoids da triceps suna aiki tare da shi yayin da maginin gwiwar ke fadada. Babu wata shaida ga da'awar cewa ta keɓe ƙirji na ciki don ƙirƙirar ma'ana, don haka yi amfani da shi azaman kayan haɗi don koyan ci gaba da matsawar ƙirji da daidaitawar gangar jikin a nauyi mai nauyi.
- Tsokoki na farko
- Pectoralis babba
- Tsokoki na ƙari
- Na gaba deltoids · triceps · serratus na gaba
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Tsarin isometric tare da latsa gaba
Shin Svend press yana amfani da faranti ɗaya ko biyu?
Dukansu hanyoyin suna tafiya da suna iri ɗaya, amma wannan shafi da nunin motsinsa suna amfani da bambance-bambancen da ke matse gefen faranti guda ɗaya. Tsara faranti biyu tsakanin tafin hannu yana ɗaukar kamanni daban-daban da sauke kasada kuma yakamata a kula dashi azaman motsi daban.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Zaɓi farantin haske mai sauƙin riƙewa
Kamar yadda yake a cikin zanga-zangar, zaɓi faranti ɗaya tare da yankan hannu waɗanda za ku iya matsi amintacce. Fara da nauyi mai nauyi wanda farantin ba zai zamewa ba kuma wuyan hannu ya tsaya tsaye har ma da mika hannun gaba.
- 2
Saita ƙafafunku kuma ku tsaya tsayi
Sanya ƙafafu tsakanin kwatangwalo da nisa na kafada kuma kiyaye gwiwoyi a hankali madaidaiciya. Ƙunƙasa ƙuƙumi da ciki a hankali, tara hakarkarin a kan ƙashin ƙugu, kuma kar a jingina baya don daidaita nauyin farantin.
- 3
Matse farantin ciki a gaban sternum
Tsaya farantin sama kusa da tsakiyar ƙirji kuma danna ɓangarorin lebur ko gefen waje da ƙarfi daidai daga hannaye biyu. Ci gaba da ƙwanƙwasa kaɗan daga ɓangarorin ƙwanƙwasa da wuyan hannu a layi tare da goshin gaba.
- 4
Danna gaba tsaye yayin riƙe da matsa lamba
Exhale kuma aika farantin a kwance gaba a tsayin sternum. Rike ƙarfin hannayen biyu suna matsawa juna gabaɗayan lokaci, ba tare da karkata kafadu ko jingina baya ba. Tsaya inda aka mika gwiwar hannu a hankali maimakon kullewa.
- 5
Komawa ga ƙirji sama da daƙiƙa biyu
Shaka kuma dawo da farantin a tsayi ɗaya don kada ya yi ƙasa. Ci gaba da matsa lamba na ciki har kafin ya kai ga ƙirjin ku, sa'an nan kuma sake duba gangar jikin ku da matsayin kafada kafin maimaitawa na gaba.
SINGLE-PLATE SQUEEZE
Wannan zanga-zangar tana matse faranti ɗaya daga tarnaƙi, ba faranti biyu da aka jera ba
Sau da yawa ana gabatar da latsa Svend na gargajiya azaman danna ƙananan faranti biyu tare tsakanin dabino don kada su faɗi. Nunin da ke wannan shafin, duk da haka, yana amfani da babban faranti guda ɗaya. Ko da a ƙarƙashin sunan motsa jiki iri ɗaya, kayan aiki daban-daban da matsayi na hannu suna canza yadda yake da wuyar riƙewa da kuma yawan nau'in ya kai ga wuyan hannu, don haka wannan jagorar ya bayyana kawai bambancin faranti ɗaya da aka nuna.
Domin farantin yana daidaita tazarar da ke tsakanin hannayenku, ba sa tafiya zuwa tsakiyar layi. Madadin haka kuna samar da ƙarfi a kwance a kwance ta hanyar ƙoƙarin matse farantin cikin ciki. Babban bincike na Pectoralis ya ba da rahoton cewa karuwar ayyukan tsoka a yayin ayyukan haɗin gwiwa a kwance yana da alaƙa da ɗaukar naúrar mota yayin da ƙarfi ya tashi, amma binciken bai tabbatar da kai tsaye ba Svend press yana gina tsoka ko kuma ya fi sauran ayyukan ƙirji.
Muhimmin bayani: Mahimman bayani: "Matsi faranti ɗaya daga ɓangarorin biyu → riƙe matsi → latsa a tsayin sternum."
PRESS PATH
Farantin yana tafiya ɗan gajeren hanya a kwance a tsayin sternum
Ɗaga farantin zuwa sama yana ƙara ƙwanƙwasa kafada kuma zai iya faɗaɗa rawar da deltoids na gaba. Kamar yadda yake a cikin zanga-zangar, fara daga tsakiyar ƙirji, danna gaba kai tsaye tare da tsayin sternum, kuma komawa ta hanya ɗaya. Ba kwa buƙatar tura kafaɗun gaba ko kulle gwiwar gwiwar hannu don daidaita hannun gaba ɗaya.
Farantin daya ji daban-daban kusa da kirji fiye da yadda yake tare da mika hannu. Yawan tsayin hannaye, mafi nisa farantin yana zama daga jikin ku kuma mafi girma lokacin da kafadu da gangar jikin ku zasu yi tsayayya. Idan ƙananan baka na baya ko farantin ya faɗi a ƙarshen kewayon, rage kaya kafin ku rage kewayon.
ALIGNMENT & EXPECTATIONS
Kuna iya jin ƙirjin yana matsewa, amma wannan ba "keɓewar ƙirji ta ciki ba"
Manyan pectoralis yana da filaye da ke gudana a wurare daban-daban, ciki har da sassan clavicular da sternocostal, amma yankin "ciki" kusa da kashin nono ba za a iya horar da shi ba kamar dai tsoka ce daban. Jagorancin ƙarfi da matsayi na hannu na iya yin tasiri ga gudummawar yanki, duk da haka bincike ya kasa raba cikakken sassan manyan pectoralis a matsakaicin ƙanƙara. Kada ku karanta wani matsi mai ƙarfi a tsakiyar kirji a matsayin shaida cewa yanki ɗaya ya keɓe.
Saboda kuna ci gaba da matse farantin, wannan motsa jiki yana sa pectoralis babban tashin hankali mai sauƙi don lura ko da a wani nauyi mai sauƙi-amma ba ta atomatik maye gurbin motsin da ke ɗaukar manyan lodi na waje, kamar latsa benci ko bugun kirji. Bincike kuma yana ba da shawarar zabar motsa jiki bisa iyawar lodi, matakin fasaha, da manufa maimakon lambobin EMG kadai. Svend press yana aiki mafi kyau azaman ɗumi, na'ura mai haske da aka saita tsakanin motsa jiki na ƙirji, ko mai gamawa.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Matsin ciki yana sakin
- Abin da kake gani
- Hannun ku suna zamewa zuwa gefuna yayin da kuke mikawa kuma farantin yana rawar jiki.
- Dalili mai yiwuwa
- Za a iya mayar da hankali kawai kan latsa gaba, ko amfani da kaya ba za ku iya riƙewa a ƙarshen kewayon ba.
- Yadda ake gyarawa
- Rage kaya kuma matse farantin da karfi daidai daga hannaye biyu daga farkon zuwa dawowa. Ƙare maimaitawa idan matsa lamba ya sake.
Farantin ya tashi zuwa fuskarka
- Abin da kake gani
- Yayin da kake mikawa, hannaye suna hawa zuwa matakin ido kuma kafadu suna ɗagawa zuwa kunnuwa.
- Dalili mai yiwuwa
- Wataƙila kun rasa hanyar kwance a tsayin sternum, ko kuna iya tallafawa nauyin tare da deltoids na gaba.
- Yadda ake gyarawa
- Canja zuwa faranti mai sauƙi kuma danna ɗan gajeren nesa kai tsaye gaba daga tsakiyar ƙirjin. Rike kafadu ƙasa.
Hannun hannu suna ninka baya
- Abin da kake gani
- Nauyin farantin yana jujjuyawa zuwa yatsu maimakon gindin dabino da matsi yana ginawa a wuyan hannu.
- Dalili mai yiwuwa
- Farantin na iya zama babba ko nauyi, ko kuma ba za a sanya hannayenka daidai gwargwado ba.
- Yadda ake gyarawa
- Jera dabino sama da hannun gaba kuma yi amfani da faranti mai sauƙi tare da yanke hannun hannu.
Mayar da ƙananan baya don ƙare kewayon
- Abin da kake gani
- Haƙarƙari ya ɗaga kuma ƙashin ƙashin ƙugu yana matsawa gaba yayin da hannaye ke fita, kuma gangar jikin ta jingina baya.
- Dalili mai yiwuwa
- Wannan diyya ce don tsawaita makamai gabaɗaya, ko kuma nauyin ya wuce abin da gangar jikin zai iya sarrafawa.
- Yadda ake gyarawa
- Sanya haƙarƙarin akan ƙashin ƙashin ƙugu kuma gajarta nisan da kuka yi. Rage zuwa kaya inda gangar jikin ba ta motsawa.
Ja da baya tayi da sauri don farantin ta buga kirji
- Abin da kake gani
- Hannun gwiwar suna naɗewa ba zato ba tsammani a kan dawowar kuma farantin ya bugi kirji ko ya faɗi ƙasa.
- Dalili mai yiwuwa
- Wataƙila kuna ɗaukar tafiye-tafiye na gaba a matsayin motsa jiki da sakaci don tsayayya da dawowa.
- Yadda ake gyarawa
- Koma a tsayi ɗaya sama da daƙiƙa biyu kuma sarrafa shi zuwa tasha kafin ya isa ƙirjin ku.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Matsa dabino mara komai
Latsa dabino tare a gaban kirji da ƙarfi daidai da daƙiƙa 10–20 don koyon daidaita haƙarƙari da wuyan hannu.
Plate rike a gaban kirji
Matse farantin haske guda ɗaya a gaban ƙirji kuma ka riƙe shi tsaye na daƙiƙa 10–20.
Latsa faranti ɗaya gajere
Aika farantin karfe kawai rabin waje kuma duba cewa matsa lamba na ciki da daidaitawar gangar jikin suna riƙe.
Svend press
Ƙara zuwa matsayi madaidaiciya madaidaiciya da zarar wuyan hannu da kafadu sun ji daɗi kuma matsi ya riƙe.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Sanya shi sau ɗaya ko sau biyu a mako a matsayin motsa jiki na shirye-shiryen haske kafin danna ƙirji, ko azaman kayan haɗi bayan babban aikinku. Bar maimaita biyu ko uku a ajiye yayin da farantin ya tsaya amintacce kuma kuna riƙe matsin ƙirji da daidaita jikin gangar jikin zuwa ƙarshe.
Wakilai
10–15
Riƙe matsi na ciki ta duk kewayo
Saita
2–3
Huta 60–90 seconds tsakanin saiti
Tempo
1s latsa · 2s dawowa
Ajiye tsayin ƙirji kuma a gyara gangar jikin
- Idan farantin ya tsaya matakin, hannuwanku ba sa zamewa, kuma gangar jikin ku ta tsaya tsaye don duk maimaitawa 15, ƙara ƙaramin ƙarami da ake samu na zama na gaba.
- Idan bayan ƙara nauyi, kafadu sun ɗaga, ƙananan baka na baya, ko matsi na ciki, komawa kai tsaye zuwa nauyin da ya gabata.
- Kada ku kwatanta shi da lodin da ke cikin manyan darasi na latsawa - rubuta nauyin farantin, maimaitawa, da kewayon gaba daban.
Tambayoyin da ake yawan yi
Shin jaridar Svend tana gina ƙirji na ciki kawai?
Ba za a iya faɗi hakan da ƙarfi ba. Kuna iya jin matsi mai ƙarfi a tsakiyar ƙirji yayin danna ciki, amma wannan jin ba yana nufin an ware zaruruwan ciki na manyan pectoralis ba. Gabaɗaya haɓakar ƙirji ya dogara da kewayon latsa da tashi tare da ƙarar horo na ci gaba.
Wane nauyi zan fara da shi?
Fara haske wanda za ku iya ci gaba da matsi farantin cikin ciki kuma ku riƙe wuyan hannu, kafadu, da gangar jikin ku a wuri ko da tare da mika hannu sosai. Ko zaka iya sarrafa maimaitawa 10–15 ba tare da zamewa ba fiye da lambar akan farantin.
Shaida da nassoshi
- 1. Shen et al. - Isometric kwance a kwance da daukar ma'aikata a cikin manyan pectoralis
- 2. Lee et al. - Babban gudummawar pectoralis na yanki ta hanyar karfi da matsayi na hannu
- 3. Muyar et al. - Ayyukan tsoka a cikin nau'ikan bugun kirji da riko
- 4. Binciken da ACE ke daukar nauyin karatun - Ayyukan tsoka a cikin motsa jiki na kirji
- 5. ACSM - 2026 Jagororin Horar da Juriya
