ZERCHER SQUAT
zercher squat ba motsa jiki ba ne inda kuke murƙushe sandar da hannuwanku, sai dai squat wanda ke goyan bayan nauyin gaba a ciki na gwiwar gwiwar ku tare da gangar jikin ku da ƙananan jikin ku.
zercher squat yana sanya barbell a cikin gwiwar hannu, yana sanya tsakiyar nauyi a gaban jiki, yana sanya manyan buƙatun buƙatu a jikin jiki da babba baya. Mutuwar sandar daga bene da ɗaga ta zuwa cinyoyinku wata fasaha ce ta daban don ƙwarewa, kuma a cikin horo gabaɗaya, yana da aminci don amfani da tarkace da fil ɗin aminci don kwance shi a tsayi mai daɗi. Kuna iya amfani da kumfa ko tawul akan maƙarƙashiyar gwiwar hannu, amma kar a ci gaba da lamuni ko matsi mai kaifi a hannunku.
- Tsokoki na farko
- Quadriceps, gluteus maximus, adductors
- Tsokoki na ƙari
- Core, babba baya, biceps, goshi
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Gishiri na ciki na gaba load squat
Shin al'ada ce ga gwiwar hannu suyi rauni?
Za a iya samun matsa lamba mai yawa, amma ba a la'akari da ciwo ko damuwa a hannun al'ada. Daidaita matsayin mashaya da nauyi kuma yi amfani da pads.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saitin Rack da Tsawon Tsaro
Sanya sandar a tsayin haɗin gwiwar gwiwar hannu kuma saita fil ɗin aminci a ƙasa da mafi ƙasƙanci zurfin. Gwada danna maballin da rakiyar dawowa tare da sanduna mara komai.
- 2
Mashin tallafi a cikin gwiwar hannu
Sanya hannunka a ƙarƙashin sandar, ajiye sandar kusa da maƙarƙashiyar gwiwar hannu. Rike tafin hannu ko dunƙulen ku tare da gwiwar gwiwar ku kusa da jikin ku don hana sandar yin birgima a waje.
- 3
Zauna yayin kiyaye babba baya
Cire sandar kuma matsar da shi baya a taƙaice don haifar da matsa lamba na ciki. Lankwasa gwiwoyinku da kwatangwalo tare, sanya gwiwar gwiwarku tsakanin cinyoyinku, kuma sanya ƙafarku gaba ɗaya a ƙasa.
- 4
Tada kirji da ƙashin ƙugu tare
Tashi ta hanyar turawa ƙasa da ƙafafu don hana babban baya daga rugujewa. Bayan tsayuwar gabaki ɗaya, kusanci taragon kuma tabbatar da sandar ta taɓa goyan bayan duka biyu kafin a ajiye shi.
ELBOW CRADLE
Ba a ɗaga sandar tare da biceps ba, amma yana kan shiryayye a cikin gwiwar hannu
Yada gwiwar gwiwar ku yana sa sandar ta mirgina ƙasa da gaba, sanya ƙarfin da ba dole ba akan wuyan hannu da hannaye. Kiyaye gwiwar gwiwar ku kusa da gaɓoɓin ku kuma ku sami annashuwa.
Idan matsa lamba ba ta da daɗi, za ku iya amfani da tufafi masu kauri ko kushin na musamman, amma kada ku nannade shi a hankali har mashaya ta zame.
Muhimmin bayani: Cue don gwadawa nan da nan: "Saka gwiwar gwiwar ku a bayanku kuma ku riƙe hannayenku a kan mashaya."
UPPER-BACK CONTROL
Yayin da aka ja sandar gaba, yana da mahimmanci kada a rasa babban baya da matsa lamba na ciki.
A kasa, gwiwar gwiwarku sun faɗo kuma baya ya ruguje, yana matsar da sandar gaba zuwa tsakiyar ƙafar ƙafa. Maimakon ɗaga ƙirjinka da yawa, kiyaye babban bayanka a faɗi tare da haƙarƙarinka da ƙashin ƙugu.
Zurfin da gwiwar hannu ke taɓa cinya ya bambanta dangane da nau'in jiki. Babu buƙatar zagaye baya don nufin tuntuɓar juna.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Tallafi mashaya ta hanyar murɗa shi da hannuwanku
- Abin da kake gani
- Biceps da wuyan hannu sun gaji da sauri kuma mashaya bobs sama da ƙasa.
- Dalili mai yiwuwa
- Ana sanya sandar a kan gaɓoɓin gaba maimakon murƙushe gwiwar hannu.
- Yadda ake gyarawa
- Mayar da sandar daga rakiyar zuwa sandar fanko, rarraba nauyi akan taragon cikin gwiwar hannu.
Gishiri baya, mashaya mirgina
- Abin da kake gani
- Yayin saukowa, sauke hannaye da mashaya suna motsawa daga jiki.
- Dalili mai yiwuwa
- Haɗin hannu da babba baya suna kwance ko kiba.
- Yadda ake gyarawa
- Rage nauyi da zurfin, kiyaye hannayenku tare da gwiwar hannu kusa da jikin ku.
Haske na sama ya zama mai zagaye sosai
- Abin da kake gani
- A ƙasa, sandar tana faɗuwa gaba kuma ƙirjin ku na ninka zuwa gwiwoyi.
- Dalili mai yiwuwa
- Zurfin ko kaya an ba da fifiko akan matsa lamba na ciki da ƙarfin baya na sama.
- Yadda ake gyarawa
- Ɗaga tsayin amincin ku kuma yi maimaitawa na ɗan lokaci yayin riƙe babban baya.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Goblet Squat
Koyi lodi na gaba da jiki madaidaiciya.
Bar Zercher Riƙe
Yi ƙwanƙolin gwiwar hannu da numfashi.
Akwatin Zercher Squat
Yana ƙirƙira daidaitaccen zurfin da matsayi na mashaya.
Zerzer Squat
A hankali ƙara kaya kamar yadda ake kiyaye jeri.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Wannan bambance-bambancen yana haifar da ciwon hannu da yawa da gajiya ta baya, don haka fara da nauyi mai sauƙi da ƙananan ƙara a farko. Ko da adadin ya yi ƙasa da squat na yau da kullum, ba kasawa ba ne.
ƙidaya
4-10 sau
Yana kiyaye matsayin mashaya da babban haske
Saita
3-4 saiti
2-3 mintuna na dawowa tsakanin saiti
Mitar
1-2 sau a mako
Sarrafa tare da gajiyawar horo na hannu da baya
- Idan an kiyaye shelves na gwiwar hannu da na sama, ƙara yawan maimaitawa da farko.
- Idan kun fuskanci rashin ƙarfi a hannunku, matsa lamba mai ƙarfi akan hannayenku, ko mirgina sandar, sanya shi a kan taragar nan da nan.
- Hanyar ci gaba na ɗaga mashaya daga bene da matsar da shi zuwa matsayi ba a yi ƙoƙari ba tare da fasaha na musamman ba.
Tambayoyin da ake yawan yi
Ya kamata gwiwar gwiwarku su taɓa tsakanin gwiwoyinku?
Ba a buƙata. Matsakaicin tsaka-tsaki, matsa lamba na ƙafa, da zurfin da ake kiyaye matsayi na mashaya sune fifiko.
Zan iya farawa da ɗaga mashaya daga bene?
Wannan hanyar tana ƙara matattu da kuma kunsa dabarun miƙa mulki. A mafi yawan lokuta, kwancewa ya fi sauƙi kuma mafi aminci.
