Me yasa Motsa Jiki Na safe Ya cancanci Lokacin ku

Wadatacce

• Menene Darasin Safiya Mai Kyau?
• Dalilin Da Ya Kamata Ku Kasance Yin Motsa Jiki Na safe
• Good Morning Workout Motsa Bambanci
• Classic Barka da Safiya
• Barka Da Safiya
• Barka da Safiya na Gaba
• Zauna Lafiya
• Yadda Ake Haɗa Safiya Mai Kyau A Cikin Aikin Aikinku
• Bita don

"Barka da safiya" na iya zama gaisuwar imel, rubutu mai kyau da boo ɗinku ke aikawa yayin da kuke kan kasuwanci, ko, TBH, kowace safiya wacce ba ta fara da agogon ƙararrawa ba. Amma "barka da safiya" kuma motsa jiki ne da ya kamata ku yi.

Ba a taɓa jin labarin sa ba? Wannan jagorar taku ce. Gungura ƙasa don koyon daidai yadda ake yin aikin motsa jiki na safe tare da tsari mai kyau da kuma abin da za ku samu daga ƙara shi cikin jujjuyawar motsa jiki.

Menene Darasin Safiya Mai Kyau?

A mafi mahimmancin sa, motsi shine hip-hinge. Hip-ya? "Hing-hinge yana daya daga cikin tsarin motsi na aiki wanda ya shafi kiyaye kashin baya mai tsaka tsaki da kuma lankwasa a kwatangwalo," in ji masanin ilimin motsa jiki Grayson Wickham, D.P.T., C.SC.S., wanda ya kafa Vault Vault, dandalin ilimin motsa jiki na dijital. Don hangen nesa, yi tunani game da rabi na farko na kisa lokacin da kuka karye a kwatangwalo kuma ku lanƙwasa gaba - wannan shine maƙogwaron kwatangwalo. (Ba a taɓa yin kisa ba? Wannan jagorar mutuwa na ku ne).

Wani babban gani shine sunan sunan motsi: Fitowa daga gado da safe. Lokacin da kuka tashi daga kan gado, kuna dasa ƙafafunku a ƙasa, sannan ku daure tsakiyar ku kafin ku harba kwatangwalo don tsayawa. Dama? To, wannan shine motsa jiki da safe! (Kada ku damu, akwai ƙarin cikakkun bayanai mataki-mataki a ƙasa.)

Dalilin Da Ya Kamata Ku Kasance Yin Motsa Jiki Na safe

A taƙaice, safiya mai kyau ita ce ƙaƙƙarfan motsi don rigakafin rauni.

Yayin da safe da kyau yana ƙarfafa ƙyallen ku da ƙusoshin ku, suna kuma ƙarfafa duk sauran tsokoki a cikin sarkar na baya (tsokoki tare da bayan jiki), kamar babba na baya, lats, da maraƙi. Sun kuma bugi duk tsokoki a cikin gindin (ciki har da abdominis mai wucewa, obliques, da ƙashin ƙugu), a cewar CJ Hammond, mai ba da horo na NASM tare da RSP Nutrition. Kuma idan nauyin yana da nauyi (ba lallai ne ya kasance ba), zai iya ƙarfafa triceps, biceps, kafadu, da tarkuna baya ga duk abin da muka ambata a baya. Ee, safiya mai kyau tana da cikakken jiki kamar yadda motsa jiki ke samun.

Daga matsayin rigakafin rauni, tasirin safiya mai kyau akan sarkar baya shine mafi mahimmancin fa'ida. A matsayinmu na al'ada, muna da sarƙoƙi masu rauni na baya, in ji Wickham. "Ba sau ɗaya ba lokacin da muka tashi daga zaune a wurin aiki zuwa zama a cikin mota zuwa zama a gaban TV dole sarkarmu ta baya ta kunna da aiki," in ji shi. Wannan na iya sa tsokoki su zama masu matsewa da/ko rauni.

Matsalar sarkar baya mai rauni tana ninki biyu. Na farko, wasu ƙungiyoyin tsoka suna tilasta ramawa ga wani rauni na baya sarkar, kuma lokacin da hakan ya faru, "hadarin raunin da ya faru kamar fasciitis na shuke-shuke, raunin gwiwa, ja da hamstring, da raunin da ya faru a baya duk ya tashi," in ji Hammond. Na biyu, saboda sarkar baya tana ɗauke da tsokoki mafi girma da ƙarfi a cikin jiki, sarkar baya mai rauni tana hana yiwuwar wasan ku. Nishi. (Za ku iya cin amanar mace mafi ƙarfi a duniya Tia Toomey ba ta da sarƙar rauni na baya!)

Wani dalili na yin safiya da safe yana nuni ga abin da Wickham ya faɗi game da motsa jiki shine tsarin motsi na aiki. "Tsarin motsi na aiki" hanya ce mai kyau na faɗi cewa motsi yana kwaikwayon ƙungiyoyin da zaku yi yayin ayyukan yau da kullun. (Sauran misalai sun haɗa da: tsugunawa, turawa, ko cin abinci.) Idan ba za ku iya yin safiya da kyau ba, "rashin daidaiton da za ku cutar da ƙananan bayan ku na yin motsi na yau da kullun kamar sanya kayan abinci, ko kuma daure igiyar takalminku ta hau sama," in ji Wickham. Kuma wannan gaskiya ne musamman yayin da kuka tsufa, in ji shi. (Kasan baya ya riga yana jin zafi? Ga yadda ake sauƙaƙa waɗancan ciwon ASAP.)

Good Morning Workout Motsa Bambanci

Duk bambance -bambancen motsa jiki na motsa jiki na safe ya ƙunshi tsarin motsi iri ɗaya. Amma idan kuna ɗora motsi, inda kuke riƙe ko sanya nauyi kuma ko kuna tsaye yana tasiri wahalar motsi da matakin da motsin yake kaiwa ga gindin ku.

Classic Barka da Safiya

Don zama m: Motsa jiki da safe babban motsi ne. Amma idan aka yi ba daidai ba, yana ɗaukar babban haɗarin rauni-musamman lokacin da aka loda shi. "Ƙara nauyi lokacin da tsarin motsin ku bai yi sauti ba, kuma kuna haifar da rauni kamar faifan diski ko kumburi," in ji Wickham. Yayi.

Wannan shine dalilin da ya sa ya kamata duk mutane su sami OK daga mai ba da horo a kan sigar su suna yin al'ada, mara nauyi kafin ƙara nauyi a cikin motsa jiki. "Aƙalla, ya kamata ku yi bidiyo da kanku kuna yin motsi daga gefe kuma ku tabbata cewa bayanku baya zagaye [ta kowane bangare]," in ji shi.

Yadda za a yi:

A. Tsaya tare da ƙafafu da nisan hip-up, yatsun kafa suna nuna gaba, gwiwoyi sun lanƙwasa a hankali. Hannun yakamata su miƙe ƙasa ko ƙetare akan kirji. (Wickham ya ce sanya hannayenku a bayan kanku ko sama na iya haifar da ku da gangan don cire bayanku daga matsayi na tsaka tsaki.)

B. Tsaka -tsakin takalmin ƙwallon ƙafa kuma a lokaci guda ya ɗora akan kwatangwalo da tura butt kai tsaye, yana ajiye ƙananan ƙafafu daidai da bene.

C. Kula da baya mai ɗorewa, ci gaba da rage gangar jikin zuwa ƙasa har sai an lura da shimfidawa a cikin hamstrings ko wancan baya fara zagaye.

D. Latsa cikin ƙafafu da tuƙi ta kwatangwalo don jujjuya motsi, ta amfani da hamstrings da core don tsayawa tsaye. Matse matsewa a saman.

Lura: Yayin da a ƙarshe kuna son yin aiki don ɗaga jikin jikin ku gaba har sai ya yi daidai da ƙasa, mai yiwuwa saboda ƙuƙƙarfan hamstring da / ko ainihin rauni, ƙila ba za ku iya yin hakan ba da farko. Hakan yayi kyau! "Kada ku damu sosai game da yin ƙasa da ƙasa har ku daidaita tsari," in ji Wickham. "Wasu mutane na iya kawai su yi gaba da inci kaɗan don farawa." (Idan hamstrings ɗinku suna da ƙarfi, kuna iya yin aiki da waɗannan hamstring ɗin 6 ɗin yana shimfidawa a cikin aikinku na yau da kullun.)

Barka Da Safiya

Taba yi wani barbell baya tsugunarwa? Welp, lokacin da kuke yin barbell yana cikin matsayin da aka ɗora a baya. Don safiya da aka ɗora baya, ƙwanƙwasa tana cikin wannan matsayi.

Da farko, yana da kyau a faɗi cewa zaku iya yin aiki ta amfani da bututun PVC don kwaikwayon jin daɗin yin motsa jiki da safe tare da ƙararrawa. (Ko kuma, idan kuna gida, tsintsiyar tsintsiya.) Da zarar kun shirya don zuwa mashaya, kuna da zaɓi biyu don samun sandar a bayanku. Kuna iya saita madaidaicin rakumi kuma zazzage mashaya kamar yadda zaku yi don ƙwanƙwasa baya. Ko kuma, idan yana da isasshen haske, za ku iya tsaftace barbell a cikin matsayi na gaba (lokacin da kuke riƙe a gaban jikin ku don ya gudana a kwance a fadin kirjin ku, kuma yana kan kafadu). Bayan haka, tura latsa mashaya a sama, sannan ƙasa da shi a bayan kan ku don ya tsaya tare da saman ku. (Mai alaƙa: Motsa jiki da Barbell Ya kamata kowace Mace ta Jagora)

Lura: Saboda ɗaukar ƙararrawa daga tara yana da sauƙi kuma yana ba ku damar ɗaga nauyi, wannan shine zaɓin da za mu yi bayani a ƙasa a cikin matakan A zuwa B. Sauran matakan sune motsi na safe da kansa.

A. Idan kuna amfani da raƙuman ruwa (wanda kuma aka sani da rig), yi tafiya zuwa mashaya ku tsoma a ƙarƙashinsa don sandar ta ɗora akan tarkonku ko raunin baya. Miƙe kafafu don buɗe sandar.

B. Ku koma baya daga tarkace don ku sami wurin da za ku matsa gaba. Matsayin ƙafar ƙafar kafaɗa yatsun kafafu, yatsun kafaɗa madaidaiciya. Kunna baya na sama ta hanyar murɗa ruwan hoda a cikin mashaya.

C. Tsakanin takalmin takalmin ƙwallon ƙafa sannan ku lanƙwasa a kugu, latsa butt baya yayin rage gangar jikin zuwa bene.

D. Ci gaba da ragewa har sai kun ji shimfidawa a cikin hamstrings, ko har kirji yayi daidai da ƙasa - duk wanda ya fara.

E. Ci gaba da aikin abs, sannan kunna glutes da hamstrings don komawa tsaye.

Barka da Safiya na Gaba

Idan ba ku da barbell, amma yi Yi dumbbell mai haske, kettlebell, ko ƙwallon magani (ko ɗayan waɗannan kayan gida), har yanzu kuna iya yin a haske nauyi da safe. Maudu'in anan: haske.

Lokacin da kuka ɗora nauyi a gaban jikin ku, ainihin ku gaske dole ne ya shiga don taimaka muku kiyaye kashin baya tsaka tsaki a cikin kowane wakili. "Idan zuciyar ku ba ta da ƙarfin isa ga nauyin da kuke amfani da shi, zai iya haifar da bayanku a lankwashe a cikin haɗari," in ji Wickham.

Fara haske. Kamar farantin fam 5, kettlebell, ko dumbbell. Ko kuma, yi amfani da littafin rubutu mai ƙarfi idan kuna aiki a gida. Yayin da kuke samun ƙarfi zaku iya yin aiki har zuwa kyakkyawan motsa jiki da safe tare da dumbbells a matsakaicin nauyi.

A. Tsaya tare da faɗin ƙafafu daban-daban, riƙe da nau'in nau'in gwal mai nauyi (a tsaye) a hannaye biyu a gaban ƙirji, maƙarƙashiya a matse cikin haƙarƙari.

B. Ƙarfafawa da lanƙwasa gwiwoyi kaɗan, sannan ku tura kwatangwalo baya yayin jingina kirji a gaba, ku mayar da madaidaiciya.

C. Mayar da motsi da zaran kun ji shimfiɗa a cikin hamstrings ko lokacin da ainihin ku ya fara gajiya ta danna ƙafafu ƙasa da tuki ta kwatangwalo zuwa tsaye.

Zauna Lafiya

Yin safiya da safe tare da dasa peach ɗinku yana jaddada ƙusoshin ku Kadan fiye da bambancin da ke tsaye. Amma yana ba da fifiko ga glutes da ƙananan baya Kara, a cewar Wickham. Yana da babban zaɓi don amfani da shi don dumama jiki don squats masu nauyi, in ji shi.

A. Nemo madaidaiciyar farfajiya kamar akwati ko tebur takaitaccen isa wanda zaku iya dasa ƙafafunku a ƙasa yayin da kuke zaune. Zauna, ƙafafu an dasa faɗin kafada.

B. Brace core. Niƙa glutes a cikin benci kuma tuƙi ƙafafu zuwa ƙasa. Sa'an nan kuma ajiye ƙuƙwalwar da ke ƙasa har sai gangar jikin ta kasance kusa da layi ɗaya da ƙasa kamar yadda zaku iya samu ba tare da zagaye na baya ba.

C. Latsa cikin ƙasa da ƙwanƙwasa masu aiki da layin tsakiya don komawa don farawa.

Wickham ya ce "Hanya mafi aminci don yin nauyi [wannan] motsa jiki shine sauke barbell daga ramin kusa [kamar barbell baya squat] kuma zauna akan benci kusa," in ji Wickham. Koyaya, ya ce ba za ku buƙaci fiye da ƙararrawar banza ba - idan hakan. Tabbas, koyaushe kuna iya amfani da nauyin jikin ku kawai, kuma, ɗora hannayen ku akan kirjin ku.

Yadda Ake Haɗa Safiya Mai Kyau A Cikin Aikin Aikinku

Babu wani dalili da zai taɓa haɗa wannan motsi zuwa cikin AMRAP ko salon daidaita yanayin rayuwa. Ko kuma da gaske, duk wani motsa jiki wanda ya ƙunshi tsere da agogo. Inganci, ba yawa shine sunan wasan tare da safiya mai kyau, a cewar Hammond.

A matsayinta na ɗumi-ɗumi: Lokacin da babu nauyi ko nauyi mai nauyi, zaku iya yin safiya mai kyau a matsayin wani ɓangare na ɗumi ɗuminku don 'farkawa' sarkar baya da tsokoki, in ji Wickham. Misali, kafin motsi kamar matattu mai nauyi, squat, ko mai tsabta, yana ba da shawarar yin saiti 3 na 12 zuwa 15 reps. "Yin safe da safe kafin motsa jiki zai taimaka jikin ku ya saba da kunna sarkar ku ta baya don ta faru ta atomatik yayin motsa jiki," in ji shi. (Ga cikakken ɗumi mai ɗorewa da za a yi kafin ɗaukar nauyi.) Hakanan zaka iya amfani da bututun PVC don gwada yin safiya mai kyau kafin ƙaura zuwa ma'auni mai nauyi.

A matsayin ƙarfin motsi: Hakanan zaka iya yin safiya mai kyau azaman ƙarfin motsa jiki a ranar kafa. Wickham ya ba da shawarar yin saiti 3 ko 4 na 8 zuwa 12 reps a nauyin da za ku iya yi da tsari mara kyau. Da zarar kun saba da tsarin motsi, zaku iya yin 5 saita 5 reps a matsakaicin nauyi, in ji shi. Je duk wani nauyi da haɗarin da ya fi girma fiye da yuwuwar lada. Oh, kuma ku tabbata kun yi shi da wuri a cikin aikin motsa jiki cewa ainihin zuciyarku ba ta daɗe sosai don shiga. (Dubi: Yadda Ake Yin odar Ayyukanku daidai a Gym)

Ka tuna: Safiya mai kyau tana da darajar lokacin ku saboda suna taimakawa hana rauni. Kada ku bari girman kanku ya tsoma baki tare da hakan.

Bita don