TRICEPS PUSHDOWN
Pushdowns ba turawa ba ne tare da juzu'i - an kulle gwiwar hannu, ana sarrafa su, da kuma tsawaitawa.
Yi amfani da igiya a kan babban kebul, ci gaba da jujjuyawar kai tsaye kuma ƙara kawai a gwiwar hannu. Riƙe jikin jikin ku, wuyan hannu tsaka tsaki, kuma sarrafa kowane maimaitawa. Ma'auni na aiki ba nauyi mai nauyi ba ne ko kulle gwiwar gwiwarku gaba ɗaya, amma hanyar kebul da kewayon motsi waɗanda ke da ƙarfi da kwanciyar hankali a gare ku.
- Tsokoki na farko
- Triceps brachii
- Tsokoki na ƙari
- tsokar gaba, tsoka mai daidaitawa na ciki
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- tsawo na gwiwar hannu
Yaya girman kebul ɗin ya kamata a saita?
Saita juzu'in sama da tsayin kai. Layi mafi girma na ja yana kiyaye gangar jikin ku a tsaye kuma yana sauƙaƙa danna ƙasa kai tsaye tare da gwiwar gwiwar ku kusa da ɓangarorin ku.
MATAKI ZUWA MATAKI
Matakai 6 don Maimaitawa Guda Cikakke
- 1
Saita babban kebul
Haɗa igiyar zuwa abin da aka saita sama da tsayin kai. Tabbatar cewa fil ɗin mai zaɓin yana da tsaro kuma zaɓi nauyi wanda zai sarrafa abubuwan da kuke so.
- 2
Ɗaukar tsayayyen matsayi
Tsaya tare da faɗin hips ɗinku daban ko yi amfani da tsayayyen matsayi dan yaɗa gaba da baya. Ka kiyaye gangar jikinka da ƙarfi, kula da yanayin dabi'ar kasan bayanka, kiyaye jikinka a tsaye kuma kafadunka sun ja baya da ƙasa.
- 3
Riko da Daidaitawa
Ka kama igiyar da ƙarfi da dukan hannunka, tare da tafin hannunka suna fuskantar juna. Sanya hannunka na sama kusa da ɓangarorin ku, wuyan wuyan hannu tsaka tsaki da gwiwar hannu kaɗan a gaban kwatangwalo.
- 4
Mika gwiwar hannu kuma latsa
Exhale kuma daidaita gwiwar gwiwar ku don danna ƙasa akan igiya. Riƙe hannunka na sama kusa da jikinka, kada ka yi shuru, kuma kada ka kulle gwiwar gwiwarka har zuwa ƙasa.
- 5
Komawa iko
Shaka kuma lanƙwasa gwiwar gwiwarka don ɗaga igiyar a hankali da sarrafawa na kusan daƙiƙa 2. Dakatar da tashi kafin gwiwar hannu su fara tafiya gaba daga jikin ku.
- 6
Maimaita har sai ƙarshen saiti
Tsaya matsayi, wuyan hannu tsaka tsaki, da tsayayyen numfashi. Kula da tsari da ɗan lokaci kuma gama saitin tare da maimaita 1-3 don adanawa.
CABLE SETUP
Tsayi, matsayi da saitunan riko don injiniyoyi masu tsabta
Fara da sanya abin da aka makala sama da tsayin kai don haka layin ja yana cikin madaidaicin hanyar matsi na ƙasa. Riƙe igiyar da ƙarfi da duk hannaye, kuma tsaya a cikin nisa-kwatanci ko madaidaicin matsayi don ma'auni. Ka kiyaye gangar jikinka da ƙarfi, kula da yanayin yanayin yanayin baya na baya, kuma ka riƙe jikinka a tsaye da a tsaye. Kafin fara saitin, ja da kafaɗunku baya kuma saita su kafin maimaitawar farko don rage motsin kafada yayin saitin.
Kiyaye hannunka na sama kusa da ɓangarorinka tare da gwiwar gwiwarka suna nuna ƙasa, kiyaye wuyan hannu gabaɗayan lokaci. Wannan jeri yana sanya tashin hankali kai tsaye akan triceps kuma yana rage damuwa a wuyan hannu. Zaɓi nauyin da za ku iya sarrafawa ba tare da karkata ko girgiza jikinku na sama ba kuma ba tare da barin gwiwar gwiwar ku ba yayin da nauyin ya tashi.
Muhimmin bayani: Tsayi madaidaici, matsatsi mai ƙarfi, wuyan hannu tsaka tsaki - igiya sama da tsayin kai.
ELBOW PATH
Gyara gwiwar hannu kuma motsa hinges kawai
Tare da hannunka na sama a gefenka, danna ƙasa akan igiya tare da mika wuyanka. Ka guji yada gwiwar hannu ko mirgina kafadunka gaba. Maimakon ƙarewa da ƙara ta hanyar kulle gwiwar gwiwarka da ƙarfi, ci gaba da laushin gwiwar gwiwarka a ƙasa kuma ka yi tunanin "jin daɗin mika hannunka." Buɗe igiya kaɗan a ƙasa zai taimaka kiyaye wuyan hannu a tsaka tsaki a ƙarshen.
Rike iko akan sanduna na kusan daƙiƙa 2 yayin fitowa, kuma nan da nan dakatar da dawowa lokacin da gwiwar gwiwar ku suka fara motsawa gaba daga jikin ku. Hannun gwiwar gaba yana haifar da mafi girman shigar lat da ƙarancin kuzarin triceps, galibi yana haifar da juzu'i. Don matsar da gwiwar gwiwar ku zuwa madaidaicin madaidaici, kiyaye gangar jikin ku a tsaye da kafadar kafadar ku.
Muhimmin bayani: Rike gwiwar hannu kusa da haƙarƙari; Tsaya kafin ya zube gaba.
LOAD CONTROL
Gudanar da kaya tare da ɗan lokaci da tashin hankali akai-akai
Zaɓi nauyin da zai ba ku damar yin aiki da sarrafa sashin ragewa a cikin kusan daƙiƙa 2 da sashin latsawa a cikin kusan daƙiƙa 1 ba tare da jingina ba, shrugging, ko lanƙwasa wuyan hannu. Wannan tsayayyen ɗan lokaci yana aiki azaman tushen tushe don sake dubawa na kewayon motsi, matsayi na wuyan hannu, da sarrafa juzu'i. Cika kowane saiti tare da maimaitawa 1-3 don adanawa, kuma kada ku kulle gwiwar gwiwarku gaba ɗaya. Yi amfani da sarrafawa da kwanciyar hankali kusa da cikakken kewayon tsawo.
2025 A cikin nazarin kwatankwacin mahalarta a cikin manya marasa horarwa, an kwatanta ɓangarorin haɗin kebul na ƙwanƙwasa ƙwanƙwasa a ƙarƙashin ingantacciyar tsari tare da yanayin saurin waje, wanda aka yi don 4 sets na 8-12 reps sau biyu a mako don makonni 8. Sun bayar da rahoton irin wannan canje-canjen hypertrophy duk da girman ƙarar ƙara a cikin yanayin motsi. Wannan baya tabbatar da cewa Lokaci ya fi aminci, wajibi, ko dacewa ga kowane mutum. Matsanancin yanayi na binciken sun haɗa da mahalarta suna riƙe da gangar jikin a tsaye da yin amfani da kusan daƙiƙa 2 na gangara da kusan daƙiƙa 1 na latsawa a 0° na jujjuyawar kafada/same-amfani da wannan azaman tushe mai amfani idan ba ku da tabbas game da maimaita lokaci.
Muhimmin bayani: Sarrafa duk sassan kuma kada ku kulle gwiwar gwiwar ku da ƙarfi sosai.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Jingina ko girgiza jikin ku
- Abin da kake gani
- Jingina gaba ko billa kwatangwalo yayin da kuka fara latsawa.
- Dalili mai yiwuwa
- Yayi nauyi ko rashin takalmin gyaran kafa.
- Yadda ake gyarawa
- Rage kaya, ɗaukar nisa-kwatanci ko tsayin daka, kiyaye jikin ku da ƙarfi a tsaye.
Gishiri yana zubowa gaba
- Abin da kake gani
- A saman, gwiwar hannu suna zamewa a gaban jiki kuma kafadu suna motsawa.
- Dalili mai yiwuwa
- Yana ba da damar jujjuyawar kafada ko komawa da nisa don taimakawa ɗagawa.
- Yadda ake gyarawa
- Dakatar da dawowa kafin gwiwar hannu ta ci gaba; Tsaya hannunka na sama kusa da tarnaƙi.
Gishiri sun yi waje
- Abin da kake gani
- Yayin latsawa, hannun na sama yana karkata daga haƙarƙari.
- Dalili mai yiwuwa
- Riko ko kaya yana haifar da sace kafada, ko saitin kafada mara kyau.
- Yadda ake gyarawa
- Ja da kafaɗunku baya kuma saita ƙasa, yi amfani da igiya don kiyaye wuyan hannu tsaka tsaki, kuma zaɓi kaya mai iya sarrafawa.
An murɗa wuyan hannu ko mai tsawo
- Abin da kake gani
- Wrist zakara baya ko mirgina gaba a karkashin kaya.
- Dalili mai yiwuwa
- Riko mai yawa, hanyar sanda yayi nisa da jiki, tsayin abin da aka makala yayi ƙasa da ƙasa.
- Yadda ake gyarawa
- Yi amfani da cikakken matsewa tare da wuyan hannu na tsaka tsaki; Ajiye layin ja kusa da jikinka kuma saita kebul ɗin sama da tsayin kai.
Makullin gwiwar hannu da yawa
- Abin da kake gani
- Yana tafiya daga ƙasa zuwa ƙarshen kewayon tare da makullin 'snug'.
- Dalili mai yiwuwa
- Neman jin daɗin 'matsi' tare da wuce gona da iri da ƙarfi.
- Yadda ake gyarawa
- Kammala ƙasa tare da gwiwar gwiwar ku kusan tsawaitawa, amma kar a lalata su zuwa ƙarshen kewayon. Sarrafa ƴan digiri na ƙarshe kuma yi amfani da kewayon da ke da daɗi.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Daidaitaccen igiya turawa (Baseline)
igiya mai hannu biyu, tsantsar tsayin gwiwar gwiwar hannu, saukowa na biyu na biyu, latsa 1-na biyu. Jagoran matsayi da hanya da farko kafin ci gaba.
igiya hannu ɗaya ko D-hannu
Horar da gefe ɗaya lokaci guda don tace matsayi na gwiwar hannu da rage ramuwa. Rike hasken lodi don ku iya kula da sarrafawa.
Reverse Grip Pushdown
Yi amfani da riko mai jujjuyawa ko ramin-sapin, ɗan canza buƙatun hannu amma kiyaye gwiwar gwiwar ku kusa da gefen ku.
Ƙaddamar da Tempo
Ƙara lokacin tashin hankali ta ƙara saukowa zuwa 3-4 seconds, amma kiyaye kewayo da matsayi iri ɗaya.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da kaya mai sarrafawa, kiyaye gwiwar gwiwar ku kusa da ɓangarorin ku, kuma sarrafa kowane maimaitawa. Ƙara yawan maimaitawa kafin ƙara nauyi.
Yawan maimaitawa
10-15
2 saukowa na biyu · Latsa kusan daƙiƙa 1 kuma gama sau 1-3 tare da ɗan lokaci don ƙetare.
Saita
2–3
Huta 60-90 seconds tsakanin saiti.
Ci gaba
+1-2 sau
Ƙara maimaitawa kowane lokaci; Da zarar kun wuce saman kewayon cikin tsari mai sarrafawa, ƙara nauyi kaɗan kaɗan.
- Zaɓi kaya wanda ke ba da izinin saukowa na daƙiƙa 2 mai sarrafawa da kusan turawa daƙiƙa 1 ba tare da jujjuyawa ba.
- Sanya hannunka na sama kusa da jikinka, wuyan hannu tsaka tsaki, da ja da kafadu baya da ƙasa.
- Rike mayar da hankali ga triceps ta hanyar dakatar da dawowa kafin maginin gwiwar su zube gaba. Don kiyaye ƙaƙƙarfan ƙarfi, sake kunna maimaitawa na gaba inda ya cancanta.
Tambayoyin da ake yawan yi
Zan iya kulle gwiwar hannu na a ƙasa?
Babu. Kada ku 'kawai' kulle gwiwar gwiwarku gaba ɗaya, amma ku gama da kusan cikakken tsawo. Yi amfani da kewayo mai sarrafawa, mai daɗi, kiyaye hannayen ku na sama kusa da ɓangarorin ku.
igiya da Madaidaici - Shin akwai bambanci?
Igiya tana ba da damar hanyar da ta bar wuyan hannu tsaka tsaki da ɗan waje a ƙasa, wanda sau da yawa ya fi sauƙi a wuyan hannu kuma yana taimakawa ci gaba da gwiwar hannu. Hakanan za'a iya amfani da sandar madaidaiciya muddin za ku iya ajiye wuyan hannu da gwiwar hannu a cikin tsaka tsaki.
