Peraya Cikakken Motsawa: Motsa Jiki-Mataki na Ƙarfafawa don Kafafan Harsashi

Wadatacce

• Yadda Ake Yin Motsa Jiki-Mataki Na Kiba
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A tsakanin reps a kan na'ura mai tsawo na hip, latsa ƙafa, na'ura na Smith, da ƙari, aikin motsa jiki na rana zai iya juya cikin sauƙi zuwa sa'o'i na sa'o'i biyu-amma gina tsokar kafa ba dole ba ne ya zama mai rikitarwa.

Shigar: matakin hawan jiki. Wannan motsi yana ƙarfafa ƙwanƙwasa na waje da gwiwa na ciki, tsoffin maɓalli guda biyu waɗanda ke cikin ɓangaren ƙananan jikin ku. "Duk wata tsoka da ta tsallake gindin hip babban tsoka ne," in ji Michele Olson, Ph.D., farfesa a fannin kimiyyar wasanni a Kwalejin Huntingdon a Alabama da kuma Siffa Memba na Brain Trust. "Wadannan biyu sune mafi mahimmanci a cikin ƙananan ku don daidaitawa da kuma hana raunin gwiwa."

Wannan bitar ta ƙarshe tana da mahimmanci musamman, tunda mata sun fi saurin kamuwa da hawaye na gwiwa fiye da maza. A zahiri, matan da ke buga ƙwallon ƙafa sau 2.8 sun fi fuskantar gogewar ACL fiye da maza a cikin wasanni ɗaya, kuma yuwuwar tsalle zuwa 3.5 ga mata a kwando, a cewar wani binciken a cikinJaridar Orthopedics.(Idan kuna da raunin gwiwa, gwada waɗannan motsin motsa jiki marasa ƙarfi.)

Duk da ana ganin squats a matsayin mabuɗin manyan #samun nasara a sashin kafa da ganima, yunƙurin gwadawa da gaskiya na iya zama ba mafi kyawun motsa jiki a can ba. Olson ya gwada wannan babban mataki akan sauran motsa jiki na ƙafar jiki - squat, lunge, da kuma irin wannan bambancin - don tabbatar da cewa shine mafi kyau ga waɗannan masu kare gwiwa, da mamaki: Ya samo sau biyu yawan adadin tsoka kamar yadda sauran motsi suka yi.

Don haka menene mataki-mataki daidai? Kamar yadda sunan ke nunawa, zaku hau kan kujera mai ƙarfi ko benci mai nauyi wanda ya kai kusan inci 20 tare da kafa ɗaya, yana kawo ɗayan gwiwa har zuwa tsayin hip a saman. "Madara da shi," in ji Olson, ma'ana ku shiga slo-mo don ƙara lokacin tsokoki a ƙarƙashin tashin hankali, musamman a lokacin daɗaɗɗen ɓangaren motsi. "Yayin da kuka tashi sannu a hankali sannan ku rage don mayar da ƙafar da aka dakatar da ita a ƙasa, ƙarfin ƙarfin ku da sculpting ku net," in ji ta. 'yana shirin yin naushi. Yi 20 reps a kowace kafa don gina tsoka da taimakawa hana raunin da zai faru nan gaba.

Yadda Ake Yin Motsa Jiki-Mataki Na Kiba

Za ku buƙaci:Chairaya daga cikin kujera mai ƙarfi, benci mai nauyi, mataki, ko akwati wanda ya kai tsayin inci 20

A. Tsaya tare da faɗin faɗin ƙafar ƙafa, makamai a tarnaƙi, fuskantar gaban mataki. Sanya ƙafar dama a kan mataki kuma ƙara ƙarfafa gindin don farawa.

B. Yi tuƙi ta ƙafar dama don taka saman kujera ko benci, kawo gwiwa ta hagu har zuwa tsayin hip, kiyaye mahimmancin aiki.

C. A hankali sannu a hankali rage ƙafar hagu zuwa ƙasa don komawa farawa.

Yi 20 reps a kafa ɗaya. Canja bangarorin; maimaita.

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