Karkata vs Flat Bench: Menene Mafi Kyawu don Kirjinku?

Wadatacce

• Karkata benci latsawa
• Karkatar da kirjin kirji, mataki zuwa mataki
• Lebur benaye presses
• Flat benci kirji latsa, mataki zuwa mataki
• Kariya kariya

Karkata vs. flat

Ko kuna iyo, turawa kantin sayar da abinci, ko jefa ƙwallo, samun tsokar kirji mai ƙarfi yana da mahimmanci ga ayyukan yau da kullun.

Yana da mahimmanci mahimmanci don horar da tsokoki na kirji kamar yadda za ku yi wa kowace ƙungiyar tsoka. Ofayan motsa jiki mafi mahimmanci kuma mai tasiri don aiki tsokokin kirjin ku shine kirjin kirji. Amma wane kirjin kirji ne mafi inganci: karkata ko lebur ɗin kirji mai buga lebur?

Babu ainihin amsar daidai ko kuskure. Ya fi dacewa da fifiko, menene burin ku na sirri, da abin da kuke ƙoƙarin cimmawa. Don kara girman sakamakon ku, kuyi dukkan nau'ikan buga kirji, tunda dukkansu suna aiki kusan dukkanin tsokoki iri daya amma sun bugi tsoka ta hanyoyi daban daban.

Bari mu kalli kowane ɗayan waɗannan zaɓuɓɓukan.

Teburin da ke ƙasa ya nuna cewa duka matattarar benci da keɓaɓɓen ɗakunan kirji suna yin aiki da tsokoki na kirji.

Karkata benci latsawa

Babban tsoka ya kunshi kafaffun kafa da kuma kan sternocostal (babba da ƙananan pec).

Dalilin da ya sa aka karkata akalar aikin shine ya fi mayar da hankali kan aikin a kan manyan pecs. Babban fa'idodi a cikin yin karkatattun latsawa shine haɓaka ɓangaren sama na tsokoki na pectoral.

Lokacin da aka saita benci a karkata (digiri 15 zuwa 30), saika ƙara kunna kafadu tunda yana daidai da latsa kafada. Hakanan, saboda kusurwar benci, wannan aikin yana sanya ƙarancin damuwa akan abin juyawar ku, wanda shine yanki na kowa don rauni yayin amfani da benen kwance.

Koyaya, akwai wasu fursunoni don yin layin bugun kirji. Saboda bugun kirjin da ke karkatar da hankali yana sanya damuwa a kan babbanka na sama, yana haɓaka wannan rukunin ƙwayoyin kuma, yayin da benen da ke kan gado yake ƙoƙarin gina taro a kan duka pec ɗin.

Hakanan kuna amfani da ƙwayoyin ku (kafadu) a wannan kusurwar, don haka ba kwa son yin aiki a kan deltoids ɗinku gobe. Ba zaku taɓa jujjuya ƙwayoyinku ba, wanda zai iya faruwa idan kuka horar da ƙungiyar tsoka ɗaya kwana biyu a jere. Yin amfani da kowane tsoka na iya haifar da rauni.

Karkatar da kirjin kirji, mataki zuwa mataki

1. Kwanta a kan benci mara kyau. Tabbatar an daidaita benci zuwa tsakanin digiri 15 zuwa 30 akan karkata. Duk wani abu da ya fi digiri 30 yawanci yana aiki ne a gaban goshi (kafadu). Kamun ka ya kamata ya kasance inda gwiwar hannu ka sanya kusurwa 90-digiri.
2. Amfani da faɗin kafada, nade yatsun hannunka a sandar tare da tafin hannunka suna fuskantar ka. Aga sandar daga kan sandar kuma ka riƙe shi kai tsaye tare da kulle hannunka.
3. Yayin da kake numfashi a ciki, sauko a hankali har sai sandar ta kasance inci nesa da kirjinka. Kuna son sandar ta kasance cikin layi tare da kirjinku na sama duk tsawon lokacin. Hannunku ya kamata su kasance a kusurwa 45-digiri kuma su shiga cikin ɓangarorinku.
4. Riƙe wannan matsayi don ƙidaya ɗaya a ƙasan wannan motsi kuma, tare da babban fitarwa, sake tura sandar har zuwa matsayin farawa. Kulle hannayenka, ka riƙe, ka sauko a hankali.
5. Yi maimaitawa 12 sannan sanya sandar a baya akan sandar.
6. Kammala duka saiti biyar, ƙara nauyi bayan kowane saiti.

Lebur benaye presses

Kamar yadda aka ambata, manyan pectoralis sun haɗa da babba da ƙananan pec. Lokacin kwanciyar hankali, duka kawunan suna da damuwa daidai, wanda ya sa wannan motsa jiki mafi kyau don ci gaban pec gaba ɗaya.

Matsakaicin benci yana da motsi sosai na ruwa, idan aka kwatanta da ayyukan yau da kullun. Koyaya, kamar layin bugun kirji, akwai wasu fursunoni.

Dorian Yates, ƙwararriyar mai gyaran jiki, ta ce: “Ba na ma haɗa da leɓen benci a cikin alamura na saboda ina ganin hakan yana ƙarfafa abubuwan da ke gaban gaba sosai don ya zama motsa jiki mai tasiri don gina kirji. Hakanan, kusurwar ɗakunan lebur na lebur suna sanya ƙwanƙwasa ƙwanƙwasa a cikin mawuyacin hali. Yawancin raunin da ya faru a kafaɗa da raunin da ya wuce gona da iri na iya samo asali ne daga benci. Yawancin maganganu masu tsagewa a cikin ginin jiki sun kasance sakamakon matsin lamba mai nauyi. "

A matsayina na mai horar da kai, na ga raunin kafada tsakanin maza a matsayin raunin da ya fi kowa. Kuskure gama gari sune:

• ba tare da kowa ya hango su da kyau ba
• ba da taimako don sake nazarin mashaya
• riko mara kyau
• samun mafi rinjaye gefen dagawa mafi yawan nauyi, ma'ana sun kasance mai yiwuwa a karkatar

Kamar kowane irin latsawa, da gaske kuna buƙatar dumama kirji da kafaɗu yadda yakamata ta amfani da makunnin gwagwarmaya da kuma miƙawa. Tare da benching benci, kuna buƙatar tabbatar kuna da cikakken motsi na kafada da kwanciyar hankali na yanki don rage yiwuwar rauni.

Idan kun sami rashin jin daɗi kwata-kwata yayin aikin benci, yakamata kuyi la`akari da aikin motsa jiki ko amfani da dumbbells.

Daga qarshe, lamari ne na fifikon abin da burin ku suke. Fuskantar benci yana aiki mafi kyau don haɓaka kayan aikinku.

Yawancin masu horarwa sun yarda cewa karkatar da layin ya fi aminci a kan kwakwalwanku, kafadu, da maɓuɓɓukan juyawa. Tare da motsa jiki da yawa don ƙarfafa kirjinka, bugun kirji tare da kowane benci zai yi tasiri.

Anan akwai wasu alamu don tabbatar da cewa kuna yin kowane motsa jiki da kyau.

Flat benci kirji latsa, mataki zuwa mataki

1. Kwanciya kan benci don kwancenki da kai su goyi bayan. Gwiwoyinku su zama a kusurwa 90-ƙafa tare da ƙafafunku kwance a ƙasa. Idan bayanka ya fito daga benci, zaka iya tunanin sanya ƙafafunka a kan bencin maimakon bene. Sanya kanka a ƙasan sandar don sandar ta yi daidai da kirjinka. Sanya hannayen ka dan fadi fiye da kafadun ka, tare da lankwasa gwiwar ka a kusurwa 90-degree. Aura sandar, dabino yana fuskantar nesa da kai, tare da yatsun hannunka kewaye da shi.
2. Exhale, matse zuciyar ka, ka kuma tura sandar daga ƙwanƙwasa zuwa sama zuwa rufin ta amfani da tsokoki. Madaidaita hannayenka a cikin yanayin kwangilar, kuma matse kirjinka.
3. Shaka iska ka kawo barbell din a hankali zuwa kirjin ka, sake kimanin inci daya. Ya kamata ya dauki ku ninki biyu na tsawon lokacin da zai kawo sandar a yayin da yake ture shi.
4. Yi fashewa har zuwa matsayin farawa ta amfani da tsokoki na pectoral. Yi maimaitawa 12 sannan ƙara ƙarin nauyi don saitinku na gaba.
5. Yi saiti biyar.

Kariya kariya

Idan kana amfani da dumbbells, yana da mahimmanci kada ka sauke dumbbells ɗin zuwa gefenka lokacin da ka gama amfani da su. Wannan haɗari ne ga abin juyawar ku da kuma mutanen da ke kusa da ku.

Idan baku da mai tabo don ɗaukar nauyi, huta dumbbells a kan kirjin ku kuma yi ƙwanƙwasa don ɗaga kanku zuwa wurin zama. Daga nan sai ka rage dumbbells zuwa cinyoyin ka sannan ka sauka kasa.

Idan kun kasance sababbi a wannan aikin, da fatan za a yi amfani da tabo. Idan babu tabo babu, to ku yi hankali da yawan nauyin da kuke amfani da shi.

Wannan motsa jiki Kat Miller ne ya kirkireshi, CPT. An nuna ta a cikin Daily Post, marubuci ne mai aikin motsa jiki, kuma ya mallaki Fitness tare da Kat. A halin yanzu tana horarwa a Manhattan ta fitattun Manyan Yankin Gabas ta Gabas Brownness Fitness Studio, mai koyar da aiki ne a New York Health da Racquet Club a tsakiyar garin Manhattan, kuma tana koyar da sansanin boot.