Darasi mafi kyau na maraƙi da yadda ake yi

Wadatacce

• 1. Tsayayyen maraƙi ko dagawar maraƙi
• 2. Maraƙi a ciki mataki
• 3. Warere maraƙi
• 4. Maraƙin zama

Ayyukan maraƙi wani ɓangare ne mai mahimmanci na koyar da kafa, saboda suna ba da damar yin aiki da ƙwayoyin ɗan maraƙin don tabbatar da kwanciyar hankali ga mutum, ƙarin ƙarfi da ƙararrawa, yayin da kuma inganta yanayin kyan gani na ƙafa.

Thean maraƙin ya ƙunshi manyan rukunin tsoka biyu:

• Soleus, ko tsokar kafaɗa: ita ce tsokar da ke ƙasa, a cikin ɓangaren maraƙin, amma ita ce take ba da ƙarfi. Wannan shine mafi ƙarancin ɗan maraƙin kuma an fifita shi ta wurin motsa jiki;
• Gastrocnemius tsoka: shi ne tsokar da ba a taɓa gani ba wacce ta kasu kashi biyu, waɗanda ke ba da sananniyar saniya. Wannan shine tsokar ɗan maraƙin mafi tsawo kuma yana aiki mafi kyau yayin tsayawa.

Don samun kyakkyawan sakamako dangane da ɗan maraƙi, ya zama dole ayi atisaye aƙalla guda 2 don yin aiki iri biyu na tsoka. Tunda tsoffin ɗan maraƙin suna matsayi daban kuma suna haɗuwa a wurare daban-daban, ci gabansu zai dogara ne akan motsa jiki daban-daban, waɗanda ke mai da hankali ga kowane rukuni ko waɗanda suke aiki duka ƙasa da ƙarfi. Bugu da kari, da yake maraƙi ƙaramin tsoka ne, yana ɗaukar ɗan lokaci kaɗan don murmurewa kuma ana iya horar da shi har sau 3 a mako.

Ga kowane ɗayan darussa masu zuwa, yana da kyau a yi atisayen horo guda 3 tare da motsi 12 zuwa 20 kuma tare da sakan 20 zuwa 30 na hutawa, ko kuma bisa ga abin da ƙwararren masanin ilimin motsa jiki ya ba da shawara gwargwadon manufar mutum:

1. Tsayayyen maraƙi ko dagawar maraƙi

Wannan aikin shine mafi yawan aiki, galibi daga masu farawa, tunda yana da sauki kuma yawanci ana amfani dashi azaman hanyar saba tsoka da motsi. A cikin irin wannan motsa jiki, kawai tallafawa kan bango ko a benci, tsaya a ƙafafunku kuma komawa zuwa wurin farawa, yin wannan jituwa bisa ga shawarar malamin.

Don ƙara ƙarfin aiki na tsoka, ana iya ba da shawarar a saka masu tsaro na shin, saboda ta wannan hanyar za a sami babban juriya ga motsi, ƙara ƙarfin motsa jiki da fifita sakamakon.

2. Maraƙi a ciki mataki

Wannan aikin shine bambancin motsa jiki na ɗaga maraƙin maraƙi, amma ana yin shi da ƙarfin gaske don haɓaka ɗan maraƙi da ƙarar ƙarfi da ƙarfi, tare da aikin yafi na tsokar gastrocnemius. A irin wannan motsa jiki nauyin ba shi da matsala, amma yawan motsawa: mafi girman zangon, mafi girman aikin tsokar maraƙi.

Don yin wannan aikin dole ne:

1. Hau mataki ko kan mataki;
2. A bar ƙafafun kawai a goyan baya, a riƙe diddige ba goyan baya;
3. Miqe maraqin ka, ka turawa jikin ka sama, ta amfani da karfi gwargwadon iko, kamar zaka yi tsalle, amma ba tare da cire ƙafafunka daga bene ba. mataki ko mataki;
4. Sake saukowa, barin diddige ka dan wuce kasa da matakin mataki ko mataki, yayin da tsoka ta miƙa.

Yana da matukar mahimmanci ayi matakin karshe na aikin, saboda yana baka damar aiki da tsokoki gaba ɗayansu. A wannan lokacin yana da mahimmanci a kula da matsayin aƙalla dakika 1, kafin a sake tashi, don tabbatar da cewa kuzarin da aka tara a jijiyar yana da lokacin watsewa, aiki da tsoka kawai.

3. Warere maraƙi

Isolatedaukewar ɗan maraƙin wani bambancin ne na ɗaga maraƙin maraƙi, wanda aka yi shi da ƙafa ɗaya lokaci ɗaya. Wannan aikin yana da kyau don tabbatar da daidaito a ci gaban tsokoki na kowace kafa, hana wannan nauyi mafi girma yana tallafawa ɗayan ƙafafu.

Don yin wannan daga maraƙin, zaku iya sake amfani da mataki ko mataki da:

1. Hau mataki ko a kan mataki;
2. Bar ƙafa ɗaya kawai an tallafa, ana kiyaye diddige ba goyan baya;
3. Bar ɗayan ƙafa a lanƙwasa ko miƙa, amma ba tare da hutawa akan mataki, mataki ko a ƙasa;
4. Miƙa ɗan maraƙin, turawa jiki zuwa sama har sai tsokar ta kamu gaba ɗaya;
5. Sake saukowa, barin diddige ya wuce kaɗan ƙasa da matakin mataki ko mataki.

A ƙarshe, dole ne ku canza ƙafarku kuma maimaita aikin.

Don sauƙaƙe aikin, zaku iya sanya mataki a gaban bango, don tallafawa hannayenka kuma ka guji daidaitawa. Hakanan za'a iya yin wannan aikin ba tare da mataki, tare da kafa biyu da ke kwance a kasa dayan kuma an dakatar da shi, kuma a karfafa yayin rike dumbbell ko wanki da hannuwanku yayin fahimtar shi.

4. Maraƙin zama

Yin motsa jiki na tsaye ko zaune yana kunna tsokar maraƙi daban, don haka wannan aikin koyaushe ya zama ɓangare na horo. Kodayake akwai takamaiman injina don yin wannan motsa jiki a dakin motsa jiki, ana iya yin sa kawai tare da yin amfani da dumbbells ko nauyi. Don yin haka, dole ne:

1. Zauna a kan benci don gwiwoyinku su durƙusa a kusurwa 90º;
2. Sanya dumbbell a kan kowane gwiwa, ajiye ƙafafunku a ƙasa;
3. Iftaga diddige, ajiye saman ƙafa a ƙasa;
4. Riƙe matsayi na dakika 1 kuma komawa zuwa wurin farawa tare da ƙafafunku sosai.

A cikin wannan motsa jiki, ya kamata a mai da hankali ga tsayin benci, saboda ƙugu bai kamata ya fi girma ko ƙasa da gwiwa ba, tare da haɗarin rauni ga haɗin gwiwa. Bugu da kari, nauyi ya kamata a hankali ya karu, abin da ya fi dacewa shi ne ta hanyar maimaitawa ta 5 tsoka ya kamata ya dan ji zafi kadan.

Dangane da injina, yana yiwuwa a yi atisayen a kan takamaiman inji don wannan dalili, wanda mutum ya daidaita benci, ya riƙe gwiwoyi kuma ya sa motsi na motsa jiki, ya mai da hankali ga kewayon motsi. Wani kayan aikin da za'a iya amfani dasu shine inji don yin aikin buga ƙafa da ƙafa 45º, kuma dole ne mutum ya sanya ƙafafunsu a ƙarshen farantin tallafi, don diddige ya fita, kuma yayi motsi. Yana da mahimmanci cewa mai koyarwar ya nuna su gwargwadon burin mutum.