Yadda Ake Yin Muscle a Bars da Zobba

Wadatacce

• Yadda ake yin tsoka a kan mashaya
• Yadda ake yin tsoka sama da zobba
• Horarwa na farko don tsoka
• Tsoka a aiki yayin tsoka sama
• Kariya kariya
• Sauran motsa jiki zuwa tsoka
• Awauki

Idan ka kasance a dakin motsa jiki kwanan nan, akwai kyakkyawar dama cewa ka ga wani yana yin tsoka sama. Duk da yake kuna iya ganin wannan motsa jiki mai motsa jiki a dakin motsa jiki na CrossFit, tabbas tsoka sama tana bayyana a manyan wuraren motsa jiki.

Kallo daya zakayi, tsokar tayi sama kamar gicciye ne tsakanin maganan gargajiya da kuma tsintsiyar tricep. Kodayake yana ƙunshe da waɗannan ƙungiyoyi biyu, tsoka yana cikin wani nau'in nasa.

Ci gaba da karatu don gano ko tsoffin tsoffin sun dace a gare ku, yadda ake yin su cikin aminci, da kuma irin ayyukan da ya kamata ku ƙara zuwa aikin motsa jiki don shirya jikin ku don yin tsoka.

Yadda ake yin tsoka a kan mashaya

Musclearfin tsoka motsa jiki ne mai ci gaba wanda ke buƙatar jiki na sama don yin motsi da tura motsi. Don aiwatar da motsi daidai, dole ne ku sami ƙarfi mai ƙarfi.

Brent Rader, DPT, likitan kwantar da hankali a Cibiyoyin Ci Gaban Orthopedics, ya ce tsoka yana buƙatar ƙarfin fashewa, ƙarfin ƙarfi, daidaitawa, da kuma sanin ƙoshin lafiya. Rashin rauni a kowane ɗayan waɗannan yankuna zai hana aikin da ya dace kuma yana iya haifar da rauni.

"Manufofin yau da kullun a cikin tsoka sama sune lilo, ja, sauyawa, da latsawa, tare da mafi kalubalen al'amarin shine sauyi daga ja zuwa latsa," in ji Rader.

Musclearfin ƙwayar yana buƙatar ƙarfin fashewa, ƙarancin ƙarfi, daidaitawa, da kuma fahimtar ƙoshin lafiya. Rashin rauni a kowane ɗayan waɗannan yankuna zai iya hana aikin da ya dace kuma yana iya haifar da rauni.
'' - Brent Rader, DPT, mai ilimin kwantar da hankali ta jiki, Cibiyoyin Ciwon Gaban Jiki

Yin tsoka a kan mashaya ya fi sauƙi fiye da amfani da zobba, don haka idan kun kasance sababbi ga wannan aikin, sandar ita ce wuri mai kyau don farawa.

Tun da sandar ba ta motsawa, dole ne ku yi amfani da tsokoki don ɗaga jikin ku sama da kan sandar. Rader ya bayyana cewa wannan yana yiwuwa a cimma idan kun fara jujjuyawar jiki kamar "kipping pullup" wacce ta shahara a CrossFit.

Ya kara da cewa "Lokacin da aka tsara shi da kyau, wannan zai sanya jiki ya zama mafi karfin injina game da kafadu da na baya,"

Lokacin da kuka ji shiri don yin tsoka a kan mashaya, Dr. Allen Conrad, BS, DC, CSCS, yana ba da shawarar bin waɗannan matakan:

1. Ka tuna da mahimman motsi waɗanda muka bayyana kuma muka nuna a sama yayin aiwatar da wannan darasi. Yin wannan zai samar muku da yanayin yadda ya kamata motsawa ya kasance.
2. Yayin da kake rataye daga sandar tare da manyan yatsun hannunka suna nuna juna, shiga cikin zuciyarka, ka ja kanka zuwa ga sandar cikin sauri, tashin hankali yayin ɗaga gwiwoyinka.
3. Karkatar da wuyan hannunka yayin da kake sanya kirjinka a saman sandar.
4. Yi kwalliyar kwalliya.
5. Sauka ƙasa ƙasa a cikin yanayin rataya, sannan sake maimaita aikin.

Yawancin masana ba su ba da shawarar gyara tsoka kamar yadda yake da irin wannan babban matakin motsa jiki. Rader ya bayyana cewa gyare-gyare yunƙuri ne kawai na ramawa saboda rashin ƙwarewar buƙata, ƙarfi, ko iko.

Ya ba da shawarar rarraba motsi zuwa sassa da gano wani aikin motsa jiki ga kowane bangare don horar da jiki don yin tsoka mai dacewa.

Yadda ake yin tsoka sama da zobba

Amfani da zobba don yin tsoka sama yana gabatar da ɓangaren haɓaka wanda ke canza wahala da rikitarwa na motsi. A cewar Rader, abubuwa masu zuwa suna canza lokacin da kuka ƙara zoben:

• Motsi na zoben yana shafar sauyawa, don haka lokacin da kuka fara lilo, zobban zasu iya motsawa tare da jikinku. Dogaro da fifikonku, zaku iya juya jujjuyawar ku ko daidaita tazarar zobe a kowane matsayi yayin tsoka sama.
• Rashin kwanciyar hankali na dandalin zobe yana buƙatar kwanciyar hankali mafi girma daga ɗamarar kafadar ɗan wasa. Ganin cewa sandar tana zaune tsayayye a matsayi, dole ne ka sarrafa zoben yayin duk matakan motsa jiki. Abun juyawa, tarko, lats, har ma da mahimmin fuska suna fuskantar buƙatar kwanciyar hankali mafi girma. Wannan yana haifar da ciniki. 'Yan wasa mafi girma na iya cin gajiyar ƙarar ƙalubalen ƙwayoyin cuta, amma haɗarin rauni kuma yana ƙaruwa.

Horarwa na farko don tsoka

Idan kun sanya makasudin aiwatar da tsoka mai dacewa, kuna iya yin mamaki ko akwai wasu atisayen farko da zaku iya yi don taimakawa horar da jikinku don wannan ci gaba.

Labari mai dadi? Akwai hanyoyi da yawa don haɓaka ƙarfin ku da iko don taimaka muku ci gaba zuwa cikakkiyar tsoka.

Rader ya ce yawancin motsa jiki suna mai da hankali ne kan tubalin gini na ƙarfi, kamar su kwanciyar hankali da wayewar kai, salo mai kyau (zuwa ƙugu da kirji), da kwanciyar hankali. Matsayin da kuka horar dashi tare da waɗannan motsawar zai dogara ne akan ƙimar lafiyarku ta yanzu.

Don wasu takamaiman atisaye don motsa jiki a dakin motsa jiki, Conrad ya ba da shawarar yin aiki akan waɗannan ƙaura guda uku:

• Rataya daga sandar, gudanar da juyawar gwiwa don samun karfin gwiwa (kwatankwacin wanda ya rataye gwiwa tare da juyawa). Yin wannan zai taimaka muku haɓaka ƙarfinku yayin haɓaka ƙarfin motsa jiki don motsa jiki.
• Yi aikin yin daidaitattun daidaitattun 10 zuwa 12.
• Yi aikin yin 10 zuwa 12 tricep dips.

Tsoka a aiki yayin tsoka sama

Don samun kanku sama da kan sandar sannan kuma cikin tsoma baki, zaku dogara da tsokoki da yawa a cikin jikinku na sama, gami da:

• latissimus dorsi (baya)
• deltoids (kafadu)
• biceps da triceps (makamai)
• trapezius (babba baya)
• pectorals (kirji)

Hakanan zaku dogara ga ƙarfin tsokoki.

A cewar Rader, mutane galibi suna mai da hankali kan ƙarfin hannu da ƙarfin jiki na sama, amma jigon shine gwarzo wanda ba'a faɗi ƙarfin motsa jiki ba.

"Ba wai kawai shi ke da alhakin fara lokacin juyawa ba, amma ainihin kwanciyar hankali shi ne mahimmin sashi a cikin samar da tushe don sauyawa a kan mashaya," in ji shi.

Kuna iya hango rauni a cikin ainihin lokacin da kuka ga wani yana shuɗawa da flailing zuwa miƙa mulki akan sandar da zarar an kasa saita sama jiki don ƙirƙirar kayan aiki.

Kariya kariya

Saboda yawan karfi da tsoka ke sanyawa a kafadu da wuyan hannu, Conrad ya ce duk wanda ke da matsalolin juyawa ko kuma raunin ramin rami na carpal ya kamata ya guji wannan aikin.

Samun ƙwararren ƙwararren masani mai lura da sigar ka da kuma gano fannonin haɓakawa shine mabuɗin don kasancewa cikin ƙoshin lafiya da matsawa zuwa maƙasudin lafiyar ka.

Idan tsoka ta tashi a kan na'urarka ta radar, kar ka ɗauka sanda ka gwada. Madadin haka, nemi taimakon mai horar da kai ko mai ilimin kwantar da hankali don ƙirƙirar keɓaɓɓen shiri.

Sauran motsa jiki zuwa tsoka

Don shirya jikinka don tsoka, yi la'akari da ƙara madaidaitan motsa jiki zuwa tsarin horonka wanda zai shirya jikinka don wannan motsi. Ayyuka masu zuwa suna aiki a baya, kafadu, hannaye, kirji, da gwaiwa:

• taimaka inji pullups
• taimaka pullups ta amfani da TheraBand
• kirji zuwa mashaya pullups
• lat pulldowns
• madaidaiciyar hannun pulldowns
• TRX layuka
• tricep tsoma
• ticep turawa
• m duwatsu na jiki
• kowane motsa jiki

Awauki

Thewarewa da tsoka yana ɗauke da adadin ƙarfin jiki na sama da ƙarfi. Hakanan yana buƙatar ku sami ƙaƙƙarfan tushe.

Idan kun riga kuna aiwatar da motsawa kamar bugun da ba a taimaka ba da tsalle-tsalle, kuna iya shirye don gwada wannan aikin motsa jiki.

Idan har yanzu kuna aiki kan ƙaruwa ƙarfi a bayanku, kafaɗunku, hannuwanku, da kanku, yana da kyau ku inganta har zuwa wannan motsi sannu a hankali ta hanyar aiwatar da shirye-shiryen shirye-shirye da sauran atisayen farko.