Menene Frog Pumps, kuma Shin Suna Cancantar Ƙarawa zuwa Ayyukan Glutenku?

Wadatacce

• Menene Motsa Jiki na Frog?
• Amfanin Motsa Jiki na Frog
• Yadda Ake Yin Motsa Jiki na Frog
• Wanene yakamata yayi Pump Pump?
• Yadda ake Ƙara Pumps Frog zuwa Ayyukan Aikinku
• Bita don

Daga cikin duk motsa jiki da za ku iya ƙarawa a cikin ayyukanku, famfon kwaɗo na iya zama mafi banƙyama. Ba wai kawai kuna tura kwatangwalo a cikin iska da kiran shi motsa jiki ba, amma gwiwoyinku suna yada mikiya suna yin duk abin da ya fi tunawa da tafiya zuwa gyno maimakon dakin motsa jiki. To, masana za su gaya muku cewa duk da wannan duka, yana da kyau a san aikin motsa faman kwaɗi - duban gefe.

Yana iya zama kamar faduwar da ke da ɗan ban mamaki, amma "famfon kwaɗo shine ba sabon motsa jiki - an yi amfani da shi tsawon shekaru da ƙarfi, Pilates, da azuzuwan yoga iri ɗaya, "a cewar Anel Pla, CPT, mai ba da horo na sirri tare da Simplexity Fitness. Kuma kada ku ɓata shi ta hanyar kallo shi kaɗai, famfon kwaɗo ya cancanci wurin juyawa. a cikin aikinku.

Ƙara koyo game da motsa jiki na famfo na kwaɗo da duk fa'idodin ganima.

Menene Motsa Jiki na Frog?

Wanda mai horaswa Bret Contreras (wanda aka sani da Glute Guy) ya ƙirƙira shi famfon kwaɗo da gaske shine ƙauna-ɗan shimfiɗar malam buɗe ido da gadar glute. Ainihin, kun kwanta a bayanku, ku kawo tafin ƙafafunku don murƙushe gwiwoyinku, da ɗaga kwatangwalo ku zuwa rufi, ya bayyana kocin ƙarfin Albert Matheny, RD, CSCS, COO na ARENA Innovation Corp, da kuma co-kafa SoHo Strength Lab a cikin Birnin New York. Ainihin tsarin motsi iri ɗaya ne kamar gadar glute, amma tare da ƙafafunku a cikin wani matsayi daban.

Amfanin Motsa Jiki na Frog

Babban da'awar shaharar motsa jiki na frog shine yadda yake ware da ƙarfafa tsokoki. Musamman, yana shigar da gluteus maximus (mafi girma tsokar tsoka, wanda ke aiki don mika kwatangwalo da juya kafafunku a waje) da kuma gluteus minimus (mafi ƙanƙantar ƙwayar tsoka, wanda ke ƙarƙashin gluteus maximus da gluteus medius, kuma yana ba ku damar motsa ku. kafafuwa waje da juya su ciki), a cewar Pla.

"Lokacin da tsokoki masu ƙarfi suna da ƙarfi, ma'aunin ku yana inganta, kuna da ƙarancin ciwo, kuma kuna da ƙarin fa'idar kallon kyau," in ji ta. Samun ƙarfi mai ƙarfi zai ba ku damar kammala lafiya ba kawai ayyukanku ba amma ayyukan yau da kullun.

Abin da ya fi haka, motsawar kwararar kwaɗar tana aiki da waɗannan tsokoki ba tare da buƙatar ƙarin ƙarin nauyi ba, yana mai da su musamman masu amfani ga mutanen da ke da raunin gwiwa ko idon kafa wanda zai hana su iya yin ayyukan ƙarfafawa masu ƙarfi kamar barbell baya squat, goblet squat , ko tsugunnawa ta gaba. Waɗannan mutanen guda ɗaya na iya gano cewa yin famfunan kwadi masu nauyi hanya ce ta ƙara nauyi ba tare da haifar da abubuwan jin zafi na yau da kullun ba. (Gwada wannan wasan motsa jiki na HIIT wanda aka tsara don mutanen da ke ciwon gwiwa.)

Frog ɗin Frog kuma yana taimaka muku koyon yadda ake kunna tsokar ku mai ƙyalƙyali da fari don ku sami fa'ida sosai daga motsi da duk wani aikin motsa jiki na ƙasa don wannan al'amari.Pla ya ce "Yawancin mutane suna ciyar da ranar su a zaune suna aiki a gaban kwamfuta, sun makale a cikin zirga -zirga, ko zaune a kan kujera kuma ba sa motsa tsokar su." Na dogon lokaci, wannan na iya hana ku damar shiga da kyau (saboda haka ɗaukar) duk tsokoki a cikin gindin ku. A takaice dai, ana kiran wannan da mataccen butt ciwo, kuma bayan lokaci zai iya haifar da rashin motsi na hip, ciwon haɗin gwiwa, da ƙananan ciwon baya ko damuwa, a cewar Pla.

Koyaya, ana iya amfani da famfunan kwadon don sake horar da jiki yadda ake shigar da waɗancan raunin. Saboda kwatangwalo suna cikin yanayin jujjuyawar waje, zaku iya kunna glutes ɗinku zuwa matsayi mafi girma fiye da yadda kuke cikin sauran ayyukan motsa jiki, gami da daidaitaccen gadar glute, in ji Pla. "Babu wani zabin da ya wuce yin amfani da glutes daga wannan matsayi," in ji ta. Yi tsarin motsa jiki na kwaɗo a kai a kai (watau sau biyu a mako), kuma za ku iya kawar da ciwon butt butt kuma a zahiri ku shiga cikin ƙarfin ku don ku iya ɗaga nauyi da gudu da sauri, in ji ta.

Sauran tsoka kungiyar kwadi famfo taimaka ƙarfafa? tsokoki masu sace hips ɗin ku, a cewar Pla. Kuma saboda suna aiki da tsokar hanjin ku daga jujjuyawar waje, famfunan kwadi suna da ƙarin fa'idar taimakawa inganta haɓaka motsi gaba ɗaya, wanda bari mu fuskanta, yawancin mu na iya amfani. (Dubi Ƙari: Mafi Kyawun Maɗaukaki Don Saukaka Ƙarfin Ƙarfi da Ƙarfafa Sauƙi).

Yadda Ake Yin Motsa Jiki na Frog

Ko kuna yin famfunan kwadon jiki masu nauyi ko tsalle -tsalle masu nauyi, ku kiyaye waɗannan matakan biyar daga Pla don tabbatar da ingantaccen tsari. (Kuna iya duba wannan bidiyon YouTube wanda ke nuna Contreas yana nuna nauyin jiki da dumbbell frog famfo.)

1. Ka kwanta a bayanka sannan ka kawo tafin ƙafafunka tare zuwa matsayin "kwaɗo" (ko "malam malam buɗe ido"), kuna zazzage ƙafafunku kusa da gindinku kamar yadda zai yiwu.
2. Idan kuna yin motsa jiki da nauyin jikin ku kawai, kuna iya ƙoƙarin yin dunkulewa da hannuwanku da kuma ajiye gwiwar gwiwar ku a ƙasa, don haka hannun gaban ku ya yi daidai da ƙasa. Yadda ake amfani da dumbbell? Riƙe shi a kowane ƙarshen yayin hutawa akan kwatangwalo.
3. Na gaba, zana maɓallin ciki zuwa ƙasa don shiga tsaka -tsakin ku.
4. Latsa ƙananan baya a cikin bene. Bayan haka, ajiye ƙuƙwalwar ku a cikin wuyan ku, haƙarƙarin ƙasa, da kafadu a ƙasa, danna ƙasa zuwa ƙasa tare da gefen ƙafafun ku kuma matse ƙyallen ku don tura kwatangwalo ku zuwa rufi.
5. Dakata a saman kafin ka runtse gindinka zuwa ƙasa tare da sarrafawa. Maimaita.

Matheny ya ba da shawarar kallon bidiyon motsa jiki wanda ya haɗa da alamun magana, kafin a gwada shi.

Wanene yakamata yayi Pump Pump?

Yawancin mutane za su iya amfana daga motsa jiki na famfo. Musamman, yana da kyau ga mutanen da suka sami matsala kunna motsin su a baya, ko kuma waɗanda ke yin hankali akai-akai da horar da hankali, in ji Pla.

Wannan ya ce, Contreras ya lura cewa ba na kowa ba ne. A wani sakon da ya wallafa a shafinsa na Instagram, ya ce kusan kashi daya bisa uku na mutane ba za su ji bututun kwadi a cikin abincinsu ba, saboda tsarin jikinsu na hip da kuma tsarin sa. Contreras yana ba da shawarar "gwaji[ing] tare da faɗin matsayi, fiɗar ƙafa, jujjuyawar waje / juyawa na waje, zurfin, da karkatar ƙwanƙwasa don tantance bambance-bambancen da suka fi dacewa [a gare ku]." Duk da haka, idan matakin kwado bai ji daɗi ba, kawai kada ku yi, in ji shi. Idan wannan ku ne, gwada gadar giciye mai ƙanƙantawa ko mai faɗi a maimakon haka.

Wata bayyananniyar nuni da yakamata ku tsallake famfunan kwadi shine idan motsin hip ɗin ku baya ba ku damar shiga cikin farawar malam buɗe ido cikin nutsuwa. A wannan yanayin, Matheny ya ba da shawarar yin gadojin hip na asali, a maimakon haka. "[Waɗannan] suna buƙatar ƙarancin buɗewa a hips," in ji shi. "Hakanan kuna iya canza famfunan kwadon don ƙyallenku su kasance marasa buɗewa, kuma sannu a hankali suna haɓaka kusurwar kwatangwalo akan lokaci."

Yadda ake Ƙara Pumps Frog zuwa Ayyukan Aikinku

Daidai yadda kuke haɗa famfunan kwadi zai dogara ne akan matakin lafiyar ku, salon horo, da burin motsa jiki. Amma gabaɗaya, Pla yana ba da shawarar masu farawa suyi saiti 3 na 12 zuwa 20 reps, kuma ƙarin ƴan wasan da suka ci gaba suna yin 3 sets na 30 zuwa 50 reps. "Wani zabin shine sanya shi aikin motsa jiki na kwaɗo da yin max reps a cikin minti ɗaya," in ji ta.

Da zarar ƙarar (3 × 50) mafi girma ya zama mai sauƙi, Matheny yana ba da shawarar sanya motsi ya fi wahala ta ƙara juriya ko dumbbells zuwa famfon ku. Hakanan zaka iya ƙara nauyi zuwa motsi tare da ƙaramin ƙaramin ƙararrawa, kettlebell, ko ball slam. Tunatarwa: Tunda fam ɗin kwaɗo yana aiki azaman mai haɗaɗɗen glute mai kyau, masu ɗagawa kuma zasu iya yin su azaman wani ɓangare na dumama mai aiki don shirya tsokoki don ranar butt.

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