Yadda Ake Yin Crushers, A cewar Masu Horaswa

Wadatacce

• Menene Masu Crushers Kwankwan Kai?
• Amfanonin Masu Cin Gindi
• Yadda Ake Yin Kwankwasa Kan Kafa
• Rage Ƙunƙarar Kwanya
• Karkatar da Kwanyar Kwankwasiyya
• Dumbbells vs. EZ Bar Skull Crushers
• Kura -kuran Crusher Kullun -da Yadda ake Gyara su
• Yadda ake Ƙara Maƙallan Kwanya zuwa Ayyukanku
• Bita don

Ka san lokacin da kake kwance akan gado akan wayar ka, riƙe ta saman fuskarka, hannunka ya fara ƙonewa? Da kyau, kuna yin ɗan murƙushe kwanyar.

Ga duk abin da kuke buƙatar sani game da masu murƙushe kwanyar, motsa jiki na tricep wanda ba kawai sauti rashin kunya amma kuma zai sa ku ji haka.

Menene Masu Crushers Kwankwan Kai?

Skull crushers, aka kwance triceps extensions, wani motsi ne bisa al'ada ana yinsa a kwance akan benci ko tabarmar motsa jiki tare da dumbbells ko mashaya EZ curl (ɗaya daga cikin barbells da yawa a dakin motsa jiki). Kuna riƙe nauyin a kan fuskar ku (don haka, sunan "ƙwaƙwalwar kwanyar") tare da gwiwar hannu suna nunawa sama, sa'an nan kuma yi amfani da triceps (tsokoki a bayan hannun ku na sama) don daidaita gwiwar gwiwar ku kuma ku ja nauyi zuwa rufi.

Amfanonin Masu Cin Gindi

Ta hanyar ƙarfafa triceps, ƙwanƙolin kwanyar yana taimakawa sauƙaƙe ayyukan yau da kullun.

Za su taimaka muku yayin sauran motsin ƙarfi da yawa.

Riley O'Donnell, mai ba da horo na sirri na NASM, kuma mai koyarwa a Fhitting Room, ɗakin studio na HIIT a birnin New York ya ce "Triceps suna taimaka wa ƙarfin turawa gaba ɗaya kuma sune maɓalli na haɗin gwiwar gwiwar gwiwar hannu." "Don haka idan kuna ƙoƙarin samun ƙarfi a cikin matatun ku na sama, matsa kirji/benci ko turawa, ƙarfafa triceps ɗinku zai taimaka muku cimma burin ku."

Za ku yi kyau a tura-ups.

Kwanyar ƙwanƙwasawa yana haɓaka motsi na motsa jiki saboda suna horar da jikin ku don ɗaukar nauyi tare da yatsun ku a cikin madaidaicin matsayi (lanƙwasa hannu), kuma danna nauyi a cikin kulle mai ƙarfi, in ji O'Donnell. "Lokacin da muke tura abubuwa, ba kawai muna buƙatar sanya kafadun mu, kirji, da gindin mu ba, amma muna buƙatar samun damar fadada gwiwar hannu da ƙarfi," in ji ta. Don haka idan kun kasance kuna kokawa da turawa, waɗannan babbar hanya ce ta sauƙaƙe musu.

Za ku yi niyya triceps ɗinku ba tare da tsangwama ba.

Ba kamar sauran hannu da motsa jiki na sama ba, masu murƙushe kwanyar suna yin triceps tsoka ta farko da ke da hannu, don haka kuna iya yin niyya ga waɗannan ƙananan tsokoki na hannu. Ash Wilking, CFSC, FRC, mai horar da Nike kuma mai koyarwa a Rumble, dakin wasan dambe, ya ce "Triceps ba safai suke jagorantar gaba ba, idan aka kwatanta da biceps don ɗagawa ko riƙewa, ko glutes don tafiya ko tsaye." Wilking ya ce "A takaice dai, suna taimakawa manyan tsoffin tsoka wajen aiwatar da ƙungiyoyi marasa adadi duka a cikin ƙarfin horo da ayyukan yau da kullun," in ji Wilking.

Kuna iya yin su da ƙarancin motsi.

Amma ta hanyar yin amfani da haɗin gwiwar gwiwar hannu kawai, masu murƙushe kwanyar sun ware triceps, wanda ba gaskiya ba ne har ma da yawancin motsa jiki na triceps, in ji O'Donnell. "Misali, tsayuwa na tsayuwa na triceps da triceps dips suna buƙatar motsin kafada wanda ba kowa ke da shi ba," in ji ta. Saboda wannan, masu murƙushe kwanyar sun fi dacewa da waɗanda ke da iyakancewar motsi a cikin kafadu kuma suna son ƙarfafa triceps ɗin su.

...Ko rauni.

Bugu da ƙari don gina ƙarfin triceps, ƙwanƙolin kwanyar yana da fa'ida ga waɗanda ke son motsa jiki mai rauni ko suna aiki kusa da rauni. "Ta hanyar kwanta a bayanku tare da nauyin nauyi, kuna sanya fifikon farko akan triceps kuma cire matsin lamba daga wasu gidajen abinci, kamar wuyan hannu (a cikin tura-ups) ko ƙananan baya (a cikin lanƙwasa-sama)," Wilking yayi bayani.

Za ku inganta ƙarfin riko.

Masu murkushe kokon kai suma suna taka rawar gani wajen inganta ƙarfin riko ta hanyar hana ku sauke nauyi da murkushe kai a zahiri. "Lokacin da ake murƙushe ƙwanƙolin kwanyar, ko yana tare da dumbbells, barbell ko faranti, yana da mahimmanci ku riƙe madaidaitan hannayenku. Yana iya zama mai jaraba yayin wannan motsi don karya wuyan hannu saboda yana jin sauƙin riƙe nauyi, amma mai da hankali akan ajiye wuyan hannu yana inganta ƙarfin kamawa," in ji O'Donnell. (Ana buƙatar wani darasi game da ƙarfin riko? Gwada wannan wasan motsa jiki na igiya.)

Yadda Ake Yin Kwankwasa Kan Kafa

Akwai hanyoyi guda biyu don yin murƙushe kwanyar: ta amfani da benci ko abin motsa jiki. "Ta hanyar yin amfani da benci, za ku iya sanya ƙafafunku a ƙasa, suna buƙatar haɗin kai daban-daban a cikin ƙananan jikinku da ainihin ku; shigar da glutes , tucking pelvis , da kuma kiyaye ainihin ku da kuma hakarkarinku yana buƙatar ƙoƙari na tunani," in ji Wilking. Idan kuna kwance a kan tabarma, ƙafafunku kuma suna kwance a ƙasa, amma gwiwoyinku sun fi lanƙwasa, yana ba ku damar karkatar da ƙashin ƙugu da ƙirƙirar ingantacciyar haɗi tare da ƙashin haƙarƙarin ku, in ji ta. "Wannan haɗin zai iyakance motsin kafada kuma ya haifar da keɓewar triceps na gaske," in ji ta.

Don haka, idan kun kasance sababbi ga masu murƙushe kwanyar, gwada ƙoƙarin yin su a kan tabarma a kan benci don ku iya motsawa tare da ƙarin iko da gaske ku shiga cikin triceps a duk faɗin yanayin (ragewa) da mai da hankali (ɗagawa) matakan motsi, ya ba da shawarar Chris Pabon, ƙwararren mai ba da horo na NASM da manajan motsa jiki a Blink Fitness. "Za ku sadaukar da wasu nau'ikan motsi, amma za ku koyi tsari mai kyau," in ji shi.

Don tabbatar da cewa kuna yin murƙushe kwanyar kwanyar da tsari mai kyau, O'Donnell kuma yana ba da shawarar yin motsi tare da nauyin jikin ku kawai kuma a hankali ƙara nauyi. Wannan yana nufin amfani da nauyin da ke da ƙalubale amma wani abu da zaku iya amfani da shi don kammala 10 zuwa 12 reps tare da madaidaicin tsari. Hakanan zaka iya amfani da dumbbell ɗaya, kama shi da hannaye biyu, don farawa, kafin gwada nauyi ɗaya a kowane hannu.

A. Riƙe dumbbell a kowane hannu da kwanciya a kan tabarmar motsa jiki (ko benci) tare da lanƙwasa gwiwoyi da ƙafafunka a ƙasa.

B. Miƙa hannu sama da kirji tare da tafukan hannu suna fuskantar juna. Shiga glutes kuma ja kejin haƙarƙarin ƙasa don hana yin kirƙira ƙananan baya.

C. Juya gwiwar hannu a ciki da danna kafadu ƙasa, sannu a hankali tanƙwara gwiwar hannu don rage dumbbells kusan inci sama da goshi a kowane gefen kai. Ka guji motsa manyan hannayen sama da kafaɗa kafada don shiga latsin, ware triceps yayin da nauyi ya yi ƙasa.

D. Tare da sarrafawa, ɗaga hannun baya sama.

Rage Ƙunƙarar Kwanya

Pabon ya ce canza karkata a kan benci na iya haɗa takamaiman kawunan (karanta: sassa) na triceps kaɗan fiye da sauran. Misali, yin amfani da benci mai raguwa (tare da kan ku ƙasa da ƙafafun ku) zai ɗauki ƙarin kunnawa daga kaikayin tricep na gefe, wanda yake waje da hannun ku, in ji Pabon. Anan ne daidai yadda ake yin murƙushe kwanyar kwanyar tare da dumbbells biyu.

A. Riƙe dumbbell a kowane hannu kuma kwanta fuska sama a kan wani benci mai raguwa tare da durƙusa kan matashin kai da ƙyalli a kulle a wuri.

B. Mika hannu sama da ƙirji tare da dabino suna fuskantar juna. Haɗu da glutes kuma ja ƙashin haƙarƙarin ƙasa don hana arching ƙananan baya.

C. Juya gwiwar hannu a ciki da danna kafadu ƙasa, sannu a hankali tanƙwara gwiwar hannu don rage dumbbells kusan inci sama da goshi a kowane gefen kai. Ka guji motsa manyan hannayen sama da kafaɗa kafada don shiga latsin, ware triceps yayin da nauyi ya yi ƙasa.

D. Tare da sarrafawa, ɗaga hannun baya sama.

Karkatar da Kwanyar Kwankwasiyya

Yin amfani da karkata (tare da kan ku a saman mafi girma) zai yi aiki da dogon kan triceps na ku, wanda ke kan cikin hannun ku, in ji Pabon. Ga yadda za a yi.

A. Daidaita benci zuwa digiri 30 kuma kwance fuska, rike da dumbbell a kowane hannu da ƙafafu a ƙasa.

B. Mika hannu sama da ƙirji tare da dabino suna fuskantar juna. Latsa baya cikin benci don hana karkata kashin baya.

C. Shiga gwiwar hannu da danna kafadu ƙasa, lanƙwasa gwiwar hannu a hankali don rage dumbbells a bayan kai.

D. Tare da iko, ɗaga makamai sama.

Dumbbells vs. EZ Bar Skull Crushers

Ko kuna amfani da nau'i biyu na dumbbells ko EZ curl bar, Pabon ya ce nau'i ne gaba ɗaya. Tare da mashaya EZ, kuna son tabbatar da cewa hannayenku suna cikin faɗin kafaɗa kawai akan mashaya. Dumbbells sun fi wahalar sarrafawa (tunda akwai guda biyu daga cikinsu), don haka wataƙila za ku iya dawo da nauyi, alhali kuna iya ɗaga nauyi tare da sandar EZ, amma za su iya taimakawa magance kowane rashin daidaituwa tsakanin ƙarfin ku. Idan kuna da matsala tare da haɗa gwiwar gwiwar ku, Pabon kuma ya ce yin amfani da mashaya EZ maimakon dumbbells na iya taimakawa wajen gyara wannan matsala.

Kura -kuran Crusher Kullun -da Yadda ake Gyara su

Yayin da masu murƙushe kwanyar ba su da rikitarwa don ƙwarewa, sun kasance girke -girke na rauni da zafi idan ba ku yin su daidai. Don taimaka muku samun mafi kyawun wannan ƙonawar triceps, ga PSA kan yadda ake gyara waɗannan kurakurai masu sauƙin yin. (Mai Alaka: Motsa Jiki don Ƙarfafawa da Sautin Hannunku)

Yayin da kuke rage nauyi, yana da jaraba don kunna gwiwar gwiwar ku don sauƙaƙe akan triceps ɗin ku, amma kiyaye gwiwar hannu a cikin tabbatar da cewa kuna haɓaka ƙonawa na waɗannan ƙananan tsokoki masu ƙarfi. O'Donnell ya ce: "Ka yi tunanin gwiwar gwiwarka suna rungume da balloon don kiyaye gwiwar gwiwarka daga firgita kuma hannayenka na sama suna kan bango a duk lokacin da kake tafiya," in ji O'Donnell. Wannan zai taimaka riƙe jikinku na sama a kan tabarma ko benci.

Wilking ya kuma ba da shawarar wannan alamar gani: "Ka yi tunanin kana kama sitiyari, kana juye yatsunsu masu ruwan hoda ƙasa da ciki, don taimakawa shiga latsar."

Rage motsi zai iya taimakawa, kuma. "Kwantar da nauyi duka hanyoyi-a lokacin eccentric da concentric bangare na motsi. Raunin yana faruwa a lokacin raguwa da / ko juyawa yawanci, don haka da gaske yana mai da hankali kan sarrafa nauyin, "in ji Pabon.

Don ware triceps da gaske kuma tabbatar da cewa ba ku amfani da kafadun ku ko manyan hannayen ku, O'Donnell ya ce ku tattara kafadun ku ƙasa, aka haɗa lats. O'Donnell ya ce "Lokacin da lats ɗin ku ba su da hannu, yanayin shine ku bar hannun ku na sama ya motsa yayin da ake murƙushe kwanyar," in ji O'Donnell. Tsayar da gindin ku zai iya taimakawa wajen daidaita jikin na sama, in ji ta. "Saboda ana yin muryar kwanyar a bayanku, zuciyar ku tana aiki don kiyaye haƙarƙarin haƙarƙarin yayin motsi da ƙananan baya suna matsawa cikin bene ko benci," in ji ta. Saƙa kejin haƙarƙarin yana nufin ja da ƙasa tare, shigar da tsokoki mai zurfi, don taimakawa hana damfara ƙananan baya.

Wannan yana ƙara matsa lamba ga ƙananan baya, wanda zai iya haifar da ciwo da rauni. Wilking yana ba da shawarar jawo haƙarƙarin haƙarƙarin ka cikin ƙasa don gujewa fita daga ciki. O'Donnell ya ce "Ka yi tunani game da danna ƙafafunka a cikin ƙasa da ƙarfi kamar yadda za ka iya da kuma saka kejin hakarkarinka yayin da kake danna bayan hakarkarinka a cikin bene ko benci," in ji O'Donnell.

Yadda ake Ƙara Maƙallan Kwanya zuwa Ayyukanku

Shirya don lankwasawa? Gwada saiti 3-4 na 10-12 reps wuri ne mai kyau don farawa. Wilking yana ba da shawarar yin ƙwanƙwasa ƙwanƙwasa a cikin babban motsa jiki tare da motsa jiki na biceps a ranakun hannu. Ta kuma ba da shawarar yin amfani da su azaman motsi na dawo da aiki. "Alal misali, idan kuna yin kafa ko motsa jiki, yi amfani da ƙwanƙwasa ƙwanƙwasa yayin barin ƙafafunku su murmure tsakanin saiti," in ji Wilking. Pabon ya ce galibi yana murkushe kokon kai a ranakun da ya mai da hankali kan sauran tsokar "tura", kamar kirji ko ranar kafada. "Babbar hanya ce da gaske za a gama da su [triceps] bayan an yi amfani da su azaman tsoffin tsoffin sassan motsa jiki," in ji shi.

Bita don