3 Gwajin jimiri na Muscle don Gwadawa

Wadatacce

• Me yasa muke yin su
• Yadda za a auna ƙarfin jijiyar ku
• Bodyananan jiki: Gwajin squat
• Jiki na sama: Gwanin Pushup
• Gwanar gwiwa
• Mahimmanci: planarancin katako (gwiwar hannu da yatsun kafa)
• Tukwici na tsaro don la'akari
• Yadda za a inganta karfin jiki
• Jimiri da karfi
• Takeaway

Idan ya zo ga auna ci gaba a cikin dakin nauyi, gwaje-gwajen juriya na muscular na iya ba ku cikakken bayani kan tasirin aikinku. Wannan yana ba ku damar yin gyare-gyare ga jeren maimaitawa da nauyin juriya na ayyukan da kuke yi.

Hanya mafi kyau don amfani da gwajin jimiri na muscular shine yin gaba da bayan kimantawa.

Misali, yi kowane gwaji, yi rikodin sakamakon, sannan ka motsa. Makonni huɗu zuwa shida daga baya, yi gwaje-gwaje iri ɗaya kuma gwada sabon sakamakon da ainihin adadi.

Bin diddigin ci gaban ku wata kyakkyawar hanya ce ta haɓaka himma da bibiyar shirin motsa jiki.

Me yasa muke yin su

"Wataƙila mafi yawan dalilin da ya sa aka gwada ƙarfin jijiyoyin wuya shi ne a tantance tasirin shirye-shirye," in ji mai koyar da aikin sirri Lesley Bell, BS, NASM-CPT, NASM-CES, NCSF-CSC.

Bayan gwajin ingancin aikin motsa jiki, Bell ya lura cewa binciken jimrewar tsoka kuma yana ba da ɗan hango yadda za ku iya aiwatar da ayyuka a cikin rayuwar ku ta yau da kullun, wanda shine, a ma'anarsa, gwargwadon yanayin lafiyar ku.

Yadda za a auna ƙarfin jijiyar ku

Akwai hanyoyi da yawa don auna ƙarfin jijiyoyin jiki. Idan kun sami dama ga ƙwararren mai horarwa ko likitan kwantar da hankali wanda zai iya kula da gwaje-gwajen, wannan ita ce hanyar da za ku bi.

Amma idan kuna kimanta juriyar muscular da kanku, ga wasu gwaje-gwaje da zaku iya amfani dasu don auna ƙungiyoyin tsoka da yawa.

Bodyananan jiki: Gwajin squat

An gwada tsokoki: ƙananan baya, hamsts, kwatangwalo, da quadriceps

Jacquelyn Baston, LMT, CSCS, NSCA-CPT, CYT ya bayyana "" Gwajin gwajin ƙarfin muscular yana auna ƙarfin ƙarfin muscular na ƙananan jiki, musamman kwatangwalo, quadriceps, hamstrings, ƙananan baya, da ƙananan ƙananan tsokoki masu goyan baya, " Kuma mafi kyawun bangare, baku buƙatar kowane kayan aiki.

1. Tsaya tare da ƙafafunku kafada-fadi baya. Miƙa hannunka a gabanka ko sanya hannayenka a bayan kunnuwanka don tabbatar da kwanciyar hankali da kyakkyawan tsari. Duba ya kamata ya kasance a gaba, amma kaɗan ƙasa don kiyaye kashin baya tsaka tsaki.
2. Lanƙwasa gwiwoyinku kuma ku nutsar da kwatangwalo ƙasa da baya, juya nauyi zuwa sheqa. Da zarar gwiwoyinku sun kai kusan digiri 90, koma matsayin da kuke.
3. Yi abubuwa da yawa kamar yadda zaka iya zuwa gajiya da asarar kyakkyawan tsari.
4. Yi rikodin lambar reps.

Don taimakawa wajen aiwatar da wannan motsi, Baston ya ce a sanya kujera a bayanku kuma a ɗan taɓa kujerar tare da gindinta kafin a tsaya. Wannan zai taimaka tabbatar da cewa kuna tsugune kasa, wanda yakai kusan digiri 90.

Jiki na sama: Gwanin Pushup

An gwada tsokoki: pecs, deltoids, serratus na baya, triceps, abs

Jarabawar turawa itace ɗayan mafi kyawun hanyoyi don kimanta ƙarfin jimrewar sama, yayi bayanin Bell, musamman a cikin tsokoki na kirji da kafaɗu.

Don yin gwajin turawa, za ku buƙaci agogon awon gudu ko agogo a wayarku, da ƙwallo, kamar kwallon tanis. Hakanan zaka iya son tabarmar motsa jiki.

1. Shiga cikin babban matsayi na katako tare da ƙwallon ƙarƙashin kirjinka.
2. Yi aikin turawa sau ɗaya ta lanƙwasa gwiwar hannu ɗinka da taɓa kirjinka zuwa ƙwallon da ke ƙasan ka. Tabbatar da daidaita hannayenka gaba ɗaya yayin da kake tura baya sama zuwa babban matakin katako.
3. Maimaita wannan sau da yawa yadda zai yiwu har sai an daidaita yanayin ku.
4. A madadin, yi kamar yadda za ku iya a cikin 60 seconds.
5. Yi rikodin yawan turawa da kyau ayi.

Gwanar gwiwa

Idan ba za ku iya cimma nasarar turawa ɗaya a yatsunku ba, Bell ya ce a fara a wuri guda mai tsinkaye iri ɗaya tare da bayan gidanku da kuma madaidaiciyar layi daga saman kanku zuwa yatsun kafa.

Ba tare da motsa komai ba, sauke gwiwoyinku a kasa kuma kuyi gwajin turawa ta wannan hanyar. Wannan zai zama mafi matsawa matsayi matsayi.

Mahimmanci: planarancin katako (gwiwar hannu da yatsun kafa)

An gwada tsokoki: madaidaicin abdominis, obliques, lankwasawar hanji, kashin baya, da kuma kashin baya

Musclesananan tsokoki, waɗanda suka haɗa da na ciki, kwatangwalo, da ƙananan baya, suna taka muhimmiyar rawa a cikin ayyukan yau da kullun. Kula da ƙarfi da juriya a cikin waɗannan tsokoki yana taimaka maka tare da motsi waɗanda ke buƙatar lankwasawa, murɗewa, isa, da ja.

Don yin gwajin katako, zaku buƙaci tabarmar motsa jiki da agogon awon gudu ko saita lokaci a wayarku.

1. Shiga cikin matsayi na katako tare da jikinka na sama daga ƙasa kuma ka sami goyan bayan gwiwar hannu da hannuwan hannu. Kafafunku su zama madaidaici tare da nauyin da yatsunku suka ɗauka. Jikinka ya zama a cikin layi madaidaiciya daga kai zuwa ƙafa.
2. Da zaran kun kasance daidai, fara saita lokaci.
3. Riƙe wannan matsayin har tsawon lokacin da za ku iya ko har sai kun kasa riƙe bayanku a madaidaiciya ko kuma ku runtse ƙugu.
4. Yi rikodin lokaci.

Idan ba za ku iya riƙe katako mara nauyi ba, Bell ya ce za ku iya sauke gwiwoyinku (daidai yadda kuka yi a gwajin turawa). Don ingantaccen sakamako, tuna ɗaukar takamaiman bayanin kula don sake gwadawa ya nuna daidai yadda kuka isa.

Hakanan, idan kuna neman ingantaccen fasalin gwajin katako, Baston ya ce kuyi katako da madaidaiciyar hannu, ku riƙe gwiwar hannu da wuyan hannu daidai da kafadu. Wannan yana buƙatar ƙarfin ƙarfin sama-sama idan aka kwatanta da katako na gwiwar hannu, wanda ke buƙatar ƙarin ƙarfin gaske.

Tukwici na tsaro don la'akari

Idan ya zo ga yin waɗannan gwaje-gwajen lafiya, la'akari da waɗannan mahimman bayanai:

• Kafin fara kowane irin kima na jiki, tabbatar ka sami ikon yin gwajin lafiya. Idan kana da wata damuwa game da iyawarka, nemi taimakon kwararren mai horarwa ko kuma likitan kwantar da kai.
• Idan kun ji zafi, jiri ko tashin zuciya, dakatar da kimantawar.
• Da zaran fom dinka ya lalace, dakatar da gwajin. Idan kuna fuskantar wahalar kiyaye daidaitattun aiwatarwa na matsawa, la'akari da ɗayan gyare-gyare.

Yadda za a inganta karfin jiki

Samun maƙasudi don yin aiki zuwa ga zai iya taimaka maka kasancewa mai da hankali, himma, da himma ga lafiyar ku da lafiyar ku.

Ana samun kwatancen kwatankwacin kowane ɗayan gwajin ƙarfin tsoka dangane da shekaru da jinsi. Amma Baston ta ce ita ba masoya ba ce ta amfani da waɗannan jadawalin saboda suna iya barin ka cikin damuwa da karaya idan ba ka auna "ƙa'idar" ba.

Wannan shine dalilin da ya sa yin amfani da sakamakonku don auna ci gaba shine mabuɗin don inganta ƙarfin tsoka.

Tare da wannan a zuciya, da zarar kuna da sakamako na yau da kullun, tabbatar da haɗawa da motsa jiki a cikin aikinku na yau da kullun wanda ke haɓaka ƙarfin tsoka a cikin manyan tsokoki a jiki. Bugu da ƙari, ɓangare na mayar da hankalinku yana buƙatar kasancewa kan horo a cikin kewayon mafi girma wanda ke ƙarfafa ƙarfin tsoka.

Misali, yin atisayen-karfin horo tare da nauyi mai nauyi ga adadi mai yawa na reps zai taimaka maka tsokar ka wajen bunkasa karfin mitochondrial da ingancin motsa jiki da ake buƙata don tallafawa ƙoƙarin horo-jimiri.

Darasi-ƙarfin horo sun haɗa da:

• squats
• turawa
• katako
• layuka
• huhu
• kirjin kirji
• kafada kafada
• biceps curls
• triceps tsoma

Matsakaicin abin da aka ba da shawarar don ƙarfin jijiyoyin shine 12 zuwa 15 reps.

Jimiri da karfi

Gwajin ƙarfin jijiyoyin, wanda ke tantance ƙarfin tsokoki na tsayayya da gajiya, sun faɗi a ƙarƙashin mafi girman nau'ikan kimanta lafiyar tsoka, a cewar Kwalejin motsa jiki ta Amurka.

Gwajin ƙarfin jijiyoyi, wanda ke auna matsakaicin ƙarfin ƙarfin da za ku iya samarwa a cikin ƙayyadadden adadin maimaitawa, shine sauran ƙimar lafiyar tsoka.

Takeaway

Gwajin jimiri na muscular kayan aiki ne masu amfani don taimaka maka kimanta ikon takamaiman tsoka ko ƙungiyoyin tsoka don tsayayya da gajiya.

Gwaji don jimrewar jijiyoyin jiki ba wai kawai zai taimake ka ka kimanta aikinka na yau da kullun ba da kuma yin gyare-gyare ga aikin motsa jiki, amma kuma yana ba ka kyakkyawar fahimta game da ikon jikinku don yin muhimman ayyukan rayuwa na yau da kullun.