Babu Backarin Ciwon baya: 15 Yana Motsawa don Backarfin Baya

Wadatacce

• A dumama
• Motsa jiki
• 1. Resistance band ja baya
• 2. Quadruped dumbbell jere
• 3. Lat pulldown
• 4. Wide dumbbell jere
• 5. Barbell ya mutu
• 6. Hyperextension
• 7. 'ina kwana'
• 8. Layi daya-hannu dumbbell
• 9. Layin Renegade dumbbell
• 10. Yankan itace
• 11. jere TRX
• 12. Jarumi
• 13. Koma baya tashi
• 14. Pullup
• 15. Plank
• Awauki

Idan ka taɓa samun ciwon baya, to ka san irin baƙin cikin da zai iya yi. Duk motsin da jikinka zaiyi zai shagaltar da kai ta wata hanya, saboda haka mai cutarwa yana nufin kasan ka fita - wanda hakan ba abin wasa bane ko kadan!

Musclesarfafa tsokoki na baya na iya taimakawa wajen hana ire-iren waɗannan raunin da kuma tabbatar da cewa dukkan jikinku yana aiki lami lafiya, duka yayin motsin yau da kullun da lokacin motsa jiki.

Amma tare da yalwar motsa jiki na baya a can akan intanet, ƙila ka ɗan cika - musamman idan kai sabon shiga ne. Mun fitar muku da zato a gare ku kuma mun haɗu da jerin abubuwan motsawa 15 mafi kyau da zaku iya yi don ƙarfin gaba ɗaya da aiki.

Abubuwa na farko da farko:

Lokacin da muke magana game da bayanku, wace tsokoki muke nufi? Tsokoki na farko a baya sun haɗa da:

• lats, waɗanda suke a yankin da ke ƙasa ƙasan ku a gefen gefen bayanku
• rhomboids, waxanda suke a tsakiyar tsakiyar baya
• tarko, wanda ke gudana daga wuyan ku zuwa tsakiyar bayan ku
• erector spinae, wani rukuni na tsokoki wanda ke gudana tare da kashin baya

Dukkanin motsa jiki da ke ƙasa suna niyya haɗuwa da waɗannan tsokoki.

A dumama

Fara da minti 5 zuwa 10 na matsakaiciyar zuciya don samun jini da jini kuma fara farka tsokoki. Don haka yi shimfidawa na mintina biyar don shirya bayanku don ayyukan motsa jiki. Wannan aikin yau da kullun babban farawa ne. Hakanan, idan a kowane lokaci waɗannan motsi suna haifar muku da ciwo, dakatar da abin da kuke yi kuma huta.

Motsa jiki

Zaɓi uku zuwa biyar daga waɗannan darussan don ƙirƙirar motsa jiki na baya, wanda zaku iya yi sau biyu a mako (ko fiye) don isa ga burinku. Imoƙarin buga dukkan waɗannan motsa jiki 15 a cikin sati biyu don tabbatar da tsarinku na yau da kullun.

1. Resistance band ja baya

Babban motsa jiki don buga wasan motsa jiki na baya, ƙungiyar tsayin daka baya baya yana da sauƙi amma yana da tasiri.Zaɓi rukunin juriya wanda zai ba ku damar kammala saiti 2 na 15 zuwa 20 tare da tsari mai kyau.

Kwatance:

1. Tsaya tare da miƙa hannayenka. Riƙe ƙugiyar bandin gaba a gabanka da hannayenka biyu don ƙungiyar ta yi daidai da ƙasa.
2. Tsayawa hannayenka madaidaiciya, jawo band a kirjinka ta hanyar motsa hannunka zuwa bangarorinka. Thisirƙira wannan motsi daga tsakiyar bayanku, matse ƙusoshin kafaɗarku tare kuma kiyaye kashin bayanku a madaidaiciya, sannan a hankali dawo don farawa.

2. Quadruped dumbbell jere

Wannan aikin yana mayar da kai ga asalin layin, yana gyara batutuwan tsari da yawa, kamar yin tuƙi fiye da kima a saman motsi, miƙa hannu a ƙasan motsi, da biyan diyya ta baya. Yi wannan aikin kafin kammala kowane motsi.

Kwatance:

1. Samu duka huɗu tare da dumbbell wanda aka sanya a kowane hannu. Tabbatar da cewa bayanka a mike yake, hannuwan kai tsaye suna ƙasa da kafaɗu, kuma gwiwoyi kai tsaye suna ƙasa da ƙashin gwiwa.
2. Yi sahu tare da hannunka na dama, jawo gwiwar hannunka sama kuma ka kawo dumbbell a cikin hamata. Rike gwiwar gwiwar ka a ko'ina cikin motsin. Anan zaku lura cewa idan kunyi nisa sosai, zaku rasa daidaiton ku.
3. Miƙa hannunka, dawo da dumbbell zuwa ƙasa, kuma maimaita a gefen hagu.
4. Kammala saiti 3 na reps 12 a kowane gefe.

3. Lat pulldown

Kuna iya kammala ginin lat a kan mashin a dakin motsa jiki ko tare da ƙungiyar juriya. Theaukar nauyi daga saman kanku zuwa kirjinku yana buƙatar lats, biceps, har ma da hannuwan hannu suyi aiki, ƙarfafa su duka.

Kwatance:

1. Idan kana amfani da mashin, sanya kushin don haka yana taba cinyar ka. Tsaya ka ɗauki sandar da ta fi faɗin kafada nesa da juna, zaune a ƙasa.
2. Fara fara jan sandar zuwa kirjinku, kuna lanƙwasa gwiwar hannu biyu kuna nusar da su ƙasa. Shiga cikin babanka da tsakiyar bayanka gaba daya. Tsare gangar jikinka a tsaye, kada ka bar kanka ka fadi da baya.
3. Kammala 3 saiti na 12 reps.

4. Wide dumbbell jere

Mimicking a jere barbell, layin dumbbell mai fadi yana ba ku damar haɓaka motsi kuma zai iya taimaka muku magance duk wani rashin daidaituwa na tsoka a gefe ɗaya da ɗaya. Zaɓi dumbbells masu nauyin nauyi zuwa matsakaici don farawa - fam 10 ya kamata suyi aiki - kuma suyi hanyar ku daga can. Idan kuna da mummunan rauni, yi amfani da hankali tare da wannan aikin.

Kwatance:

1. Riƙe dumbbell a kowane hannu kuma raɗa a kugu, tsayawa yayin da jikinka na sama ya kafa kusurwa 20 da ƙasa. Dabino ya kamata ya kasance yana fuskantar cinyoyinku, kuma wuyanku ya zama tsaka tsaki. Bada damar dumbbells su rataya a gabanka.
2. Fara jere tare da gwiwar hannu a kusurwa 90-digiri, ja su sama zuwa sama. Matsi sandunan kafada tare a saman.
3. Komawa don farawa da maimaitawa, kammala saiti 3 na reps 12.

5. Barbell ya mutu

Yin aiki a ƙasan baya, tsokoki na kashin baya, da ƙwanƙwasa, ƙwanƙolin barbell yana buƙatar ƙarfin baya don kammalawa yadda yakamata.

Kwatance:

1. Tsaya a bayan sandar tare da ƙafafunka kafada-faɗi dabam.
2. Tsayawa kirjin ka sama, fara farawa a kwatangwalo kuma a hankali ka lankwasa gwiwoyin ka, kai kasa ka dauki dantse. Rike bayanka madaidaiciya ka riƙe sandar tare da tafin hannu biyu suna fuskantar ka cikin rikon kamala.
3. Tura baya, kiyaye ƙafafunku a ƙasa, komawa cikin wurin farawa. Bayanku ya kamata ya kasance madaidaiciya cikin motsi. Kafadunku su zama ƙasa da baya.
4. Komawa wurin farawa, matsawa duwawarku baya da lankwasa gwiwoyinku har sai kun dawo da sandar a kasa.
5. Kammala 3 saiti na 12 reps.

6. Hyperextension

Hanyoyin tsinkaye suna sanya zuciyar ka gaba da gaba dayan jikin ka, ko bangaren bayan jikin ka. Wannan yana sanya su girma don ƙarfafa ƙwayoyin jijiyoyin ƙwanƙwasa da dukkan ƙananan baya gaba ɗaya.

Kwatance:

1. Kwanta a kan ƙwallon motsa jiki tare da cikinka a tsakiyar ƙwallon. Latsa ƙwallan ƙafafunku cikin ƙasa don daidaitawa.
2. Mika hannunka gaba. Lankwasawa a kugu, a hankali ɗaga jikin ka sama zuwa sama. Tabbatar tsunduma cikin zuciyarku da annashuwa. Tsaya ƙafafunku a ƙasa.
3. Dakatar da ɗan lokaci lokacin da ke saman, sannan a hankali ƙasa ƙasa.
4. Kammala 3 saiti na 12 reps.

7. 'ina kwana'

Wani motsa jiki na baya-baya, safiya mai kyau suna ne saboda suna nuna madubin motsi suna mai sallama. Wannan darasi ya fi gaba, saboda haka fara ba tare da nauyi ba don tabbatar da cewa kana da tsarin motsi daidai kafin yin lodi a kan sandar.

Kwatance:

1. Idan kayi amfani da nauyi, ka ɗora barbell a kafaɗunka a bayan kai. Matsayi ƙafafunku kafada-nisa.
2. Yin ɗingi a kwatangwalo, ka tausasa gwiwoyinka ka sauke gangar jikinka zuwa ƙasa, tsayawa yayin da ya yi daidai. Bayanku ya kamata ya kasance madaidaiciya cikin wannan motsi.
3. Da zarar kun isa layi daya, turawa ta ƙafafunku kuma dawo don farawa. Kammala 3 saiti na 12 reps.

8. Layi daya-hannu dumbbell

Starfafa kanka a kan benci don yin layi ɗaya-hannu yana ba ka damar yin niyya da gaske tare da haɗa waɗannan tsokoki na baya. Kalubalanci kanka ta hanyar kara dan nauyi anan, tabbas yayin da kake sane da sigar ka.

Kwatance:

1. Sanya kanka a kan benci don gwiwa da hagu da diddigunka suna kan sa, da kuma hannun hagunka - wannan zai zama goyon bayan ka. Legafarka ta dama ta zama madaidaiciya tare da ƙafarka a ƙasa. Ickauki dumbbell da hannun dama naka. Kula da madaidaiciyar gangar jiki.
2. Yi sahun dumbbell sama, ja gwiwar gwiwar ka zuwa sama yayin ajiye shi kusa da jikinka. Matsi duwawun ka na sama yayin da ka ke jan gwiwar ka.
3. Sannu a hankali ƙasa da ƙasa zuwa matsayin farawa. Kammala saiti 3 na reps 12 a kowane gefe.

9. Layin Renegade dumbbell

Wannan motsi zai kalubalance ku ta hanyar buƙatar ku riƙe katako yayin da kuke jere, don haka ƙara ƙarin motsa jiki don motsawa ta baya.

Kwatance:

1. Yi la'akari da matsayi mai tsayi tare da kowane hannayenku a kan dumbbell. Jikinka ya kamata ya zama layi madaidaiciya tun daga kanka zuwa yatsun kafa. Yakamata zuciyar ku ta tsunduma cikin duk motsin.
2. Yi layi tare da hannunka na dama, jan gwiwar ka zuwa sama yayin ajiye shi kusa da jikinka, sa'annan ka dawo da dumbbell a ƙasa. Tabbatar cewa kwatangwalo ya zama murabba'i ɗaya zuwa ƙasa.
3. Maimaita tare da hannun hagu. Madadin, kammala 20 duka jimloli don saita 3.

10. Yankan itace

Whammy sau uku don ainihin, makamai, da baya, itacen itace motsi ne na jiki. Yi amfani da dumbbell ko ƙwallon magani a nan - fam 10 wuri ne mai kyau don farawa.

Kwatance:

1. Rabauki dumbbell ko ƙwallon magani da hannu biyu. Riƙe shi sama da kai tare da miƙa hannunka. Pivot a ƙafarka ta dama kaɗan don haka kwankwasonka su juya.
2. Yayin da kuka fara durƙusawa, juya jujiyar ku a hannun hagu ku kawo dumbbell ko ƙwallan zuwa ƙasan gwiwarku ta hagu a cikin motsi mai yawo.
3. A kan hawan, juya murhunka baya zuwa dama kuma, riƙe hannayenka madaidaiciya, dawo da dumbbell ko ƙwallon baya sama a gefen dama na kanka a cikin fashewar abubuwa amma sarrafawa. Wannan motsi ya kamata yayi kwaikwayon motsi, saboda haka sunan.
4. Kammala reps 12 a kowane bangare don jimlar saiti 3.

11. jere TRX

Amfani da nauyin jikinku da buƙatar nauyin daidaito da kwanciyar hankali, layin TRX yana da tasiri sosai. Babban abu game da shi shine cewa ya dace da mutanen duk matakan ƙarfi.

Kwatance:

1. Auki abin hannu na TRX kuma yi tafiya a ƙarƙashin su, kafa matsayin tebur tare da ɗaga hannuwanku. Parallelarin daidaitawa da baya baya ga ƙasa, da wahalar wannan aikin zai kasance.
2. Tsayawa baya a miƙe, jere sama ta hanyar jan kanka zuwa rufin. Kiyaye gwiwar hannu kusa da bangarorinku.
3. Mika hannayenka kuma ka dawo don farawa, tabbatar da cewa kwankwaso bai yi sagging ba.
4. Kammala 3 saiti na 12 reps.

12. Jarumi

Buga zuciyarku, musamman ƙananan baya, Supermans suna yaudarar wuya, duk da cewa a fasaha kuna kwance a ƙasa.

Kwatance:

1. Kwanta a kan ciki tare da miƙa hannunka a saman kanka.
2. Shiga cikin zuciyarka da annashuwa. Iftaga jikinka na sama da ƙananan daga ƙasa kamar yadda za su tafi. Dakatar da dakika 1 a saman. Komawa zuwa matsayin farawa a cikin motsi mai sarrafawa.
3. Kammala 3 saiti na 12 reps.

13. Koma baya tashi

Yin niyya ga rhomboids da tarko gami da kafadu, juyawar baya yana ƙarfafa waɗancan tsokoki masu matsayi waɗanda suke da mahimmanci ga lafiyar yau da kullun.

Kwatance:

1. Riƙe dumbbell a kowane hannu, kaɗa gaba a kugu har sai jikinka ya yi kwana 45 tare da ƙasa, yana barin dumbbells ɗin su rataye a gabanka, dabino suna fuskantar juna. Yi ɗan lanƙwasa a gwiwar hannu.
2. Shagaltar da zuciyar ka, ɗaga hannunka sama da waje, matse wuyan kafaɗanka a saman.
3. Sannu a hankali komawa matsayin farawa, kasancewa cikin kula da ma'aunin nauyi. Kammala 3 saiti na 12 reps.

14. Pullup

Aikin motsa jiki na baya-baya, pullup mara taimako yana buƙatar ƙarfi mai yawa. Ku shigo da kayan karfafawa idan baku kasance ba tukunna ta amfani da makullin madogara don aiki akan motsa jiki.

Kwatance:

1. Tsaya a ƙasan sandar maɓallin bugun jini ka riƙe shi da ƙarfi, ka ɗora hannunka fiye da faɗin kafada nesa.
2. Iftaga ƙafafunka daga ƙasa - ko sanya su a cikin ƙungiyar taimako - ka rataya daga hannayenka, sa'annan ka janye jikinka zuwa sandar ta hanyar lankwasa hannunka da jan gwiwar ka zuwa ƙasa.
3. Da zarar gemanka ya haye kan sandar, miƙa hannunka ka rage jikinka baya ƙasa.
4. Kammala 3 saiti na 10 reps.

15. Plank

Yawanci ana ɗaukarsa azaman babban motsi, katako da gaske motsa jiki ne. Suna tattara waɗannan tsokoki na baya - ƙwanƙolin kafa - don ba ku damar riƙe matsayin da kyau.

Kwatance:

1. Shiga cikin matsayi na katako tare da guiwan hannu biyu da ƙafafu a ƙasa da ƙafafu masu fa'ida, tallafawa nauyin ku a yatsun ku da hannayen ku.
2. Jikinka ya kamata ya zama layi madaidaiciya tun daga kai har zuwa ƙafarka. Shagaltar da zuciyarka don tabbatar da cewa kwatangwalo ba ya yin rauni.

Awauki

Arfafa bayanku yana da fa'idodi da yawa, mafi mahimmanci shine ya taimake ku rayu rayuwar yau da kullun a hanya mafi sauƙi. Waɗannan darussan za su ba ku duk abin da kuke buƙata don aiki mafi kyau da ƙarfi.

Ka tuna, yayin da kake ci gaba a cikin waɗannan darussan, ci gaba da ƙalubalantar kanka ta ƙara nauyi ko juriya, amma yi haka a hankali. Idan kuna da tarihin matsalolin baya, tuntuɓi likitanku ko likitan kwantar da hankali kafin ku ci gaba.

Nicole Davis marubuciya ce a Boston, mai koyar da aikin ACE, kuma mai son kiwon lafiya wanda ke aiki don taimaka wa mata rayuwa mafi ƙarfi, lafiya, da farin ciki. Falsafinta ita ce ta rungumi hanyoyinku kuma ta dace da ku - duk abin da ya kasance! An gabatar da ita a cikin "Future of Fitness" na mujallar Oxygen a cikin fitowar Yuni 2016. Bi ta akan Instagram.