4 Motsa jiki na No-Weight Trapezius

Wadatacce

• Bayani
• 1. Kafadar ruwa mai matsewa
• 2. Kafada
• 3. Layi madaidaiciya
• 4. Turawa
• Shin zai yiwu in cutar da trapezius na?
• Lineashin layi

Bayani

Shin kun taɓa yin mamakin dalilin da yasa masu ginin jiki suke da irin wannan lankwasa, ƙwanƙwan wuya?

Yana da saboda sun yi aiki sosai trapezius, babban, tsoka mai siffa iri-iri. Trapezius yana farawa daidai ƙwanƙolin kansa, yana sauka a wuyansa kuma yana ƙetare kafadu, sa’annan ya ci gaba zuwa ƙashin baya a cikin surar “V”.

Trapezius yana aiki don daidaita kafadunku da na baya. Ginin jiki bazai zama a gare ku ba, amma don kula da matsayi mai kyau kuma ku guje wa ciwon baya, yana da mahimmanci a kiyaye trapezius mai ƙarfi.

Mun yi magana da masana biyu don koyon wasu hanyoyi masu sauƙi don aiki da trapezius ɗinku, ko kuna kasancewa na yau da kullun a gidan motsa jiki ko kuma kuna son yin aiki a cikin falonku.

Dokta Matthew Gammons babban likita ne na likitancin wasanni a Vermont Orthopedic Clinic kuma mataimakin shugaban na biyu na Societyungiyar (asar Amirka game da Magungunan Wasanni.

Mark Kovacs, CTPS, MTPS masanin kimiyyar lissafi ne, mai gudanar da bincike kan wasanni da motsa jiki, kuma babban darekta na Tenungiyar Wasannin Tennis ta Duniya.

Anan akwai motsa jiki guda huɗu da suke ba da shawara don kiyaye trapezius ɗinku da ƙarfi.

1. Kafadar ruwa mai matsewa

"Sai dai idan kun kasance mai ginin jiki yana ƙoƙari ya sami babban trapezius, kuna buƙatar motsa jiki don taimakawa trapezius yin aikinsa sosai, daidaita kafada da babba," in ji Gammons.

Matsalawar wuyan kafaɗa hanya ce mai sauƙi don yin hakan.

1. Tsaya da kyakkyawan matsayi.
2. Sannu a hankali matse sandunan kafada tare ka rike na dakika 3.
3. Sannu a hankali ka saki ƙusoshin kafaɗa zuwa yanayin sassauƙan su.
4. Hakanan za'a iya yin wannan aikin ta amfani da igiyoyi, ƙungiyar juriya, ko riƙe hannayenku a gaba a matsayi na burin.

2. Kafada

Shananan shrugs wani ɓoye ne don kiyaye trapezius ɗinku mai ƙarfi. Kovacs ya ce "Shrug din yana da matukar amfani kuma yana da saukin aiwatarwa, kuma yana daya daga cikin mafi kyawun atisaye don kunna trapezius," Don ƙarin ƙalubale, yi wannan aikin tare da nauyi a hannuwanku.

1. Tsaya tare da kyakkyawan matsayi.
2. Youraga ƙafafunku sama yadda za ku iya samun su, kamar kuna ƙoƙarin taɓa kunnenku da kafadunku.
3. Riƙe ƙidaya biyu.
4. Sakin su koma cikin walwala da kwanciyar hankali.
5. Maimaita sau 20.

3. Layi madaidaiciya

Wannan sanannen motsa jiki ne don ƙarfafa trapezius. Hakanan zaka iya gwada wannan tare da dumbbells ko barbell a hannuwanku.

1. Tashi tsaye.
2. Tare da dunkulewar dunkulewar hannu, ka daga damtsen hannunka sama-sama yayin da kake lankwasa gwiwar hannunka, ka sanya hannayenka kusa da gabban jikinka.
3. Riƙe ƙidaya biyu.
4. Saki hannayenku cikin sakewa cikin annashuwa, dunkulallen hannu har yanzu yana manne.
5. Maimaita sau 20.

4. Turawa

Akwai wasu 'yan bambancin bambancin turawa. Yi sigar da ta fi sauƙi a gare ku: Matsakaicin turawa, turawa yayin durƙusawa a ƙasa, ko turawa tsaye a bango.

1. Sanya hannayenku a ƙasa ko bango.
2. Lowerasa jikinka zuwa ga hannayenka yayin riƙe bayanka a miƙe kuma ciki yana matsewa. Kada kanki ya fadi; kiyaye wuyanka a layi tare da sauran kashin bayanka.
3. Asa jikinka har sai kun kusanci bene ko bangon, sannan kuma tura shi baya zuwa madaidaiciya. Sha iska yayin da kake sauka kuma fitar da iska yayin da kake matsawa sama.

Mabuɗin tare da turawa shi ne "mai da hankali kan tura kafadu tare" yayin wasan motsa jiki, in ji Gammons. “Ku sanya trapezius ɗinku na tsakiya da ƙananan suyi aiki don yin aikin.”

Shin zai yiwu in cutar da trapezius na?

Yagewa ko damuwa trapezius ba ya faruwa sau da yawa sosai, Kovacs ya ce. Yawanci yakan faru ne ga masu ginin jiki waɗanda suka yi ƙoƙari su yi aiki da trapezius da nauyi mai yawa.

"Wani nau'in rauni zai kasance lokacin da kuke tilasta juriya a wata hanya kuma kuna motsawa da sauri a cikin kishiyar shugabanci, kamar tare da rikice-rikicen rikice-rikicen da ke faruwa a wasu lokuta a cikin mummunan haɗari, tashin hankali," in ji shi.

Wannan na iya faruwa a haɗarin mota ko kuma wajan layi waɗanda ke yin karo yayin buga ƙwallon ƙafa.

Gammons sun lura cewa, kamar kowane motsa jiki, yakamata ku fara a hankali lokacin aiki trapezius ɗinku. Kar a wuce gona da iri.

Lineashin layi

Kyakkyawan trapezius ba wai kawai don dacewa da dacewa ba.

Mata masu juna biyu galibi suna gwagwarmaya tare da cibiyar canzawa da ke jawo su gaba, don haka suna buƙatar ƙwararrakin trapezius mai ƙarfi don taimaka musu daidaita su.

Tsofaffi na iya fa'idantar da samun tsoka mai ƙarfi don taimakawa tare da daidaita ƙalubale.

Kovacs ya ce "Lokacin da yawancin mutane ke tunanin trapezius, suna tunanin tsoffin wuyan mai gina jiki ne," “Amma hakan ya fi karfin sarrafa wuyan wuya. Tsokar tana da matukar muhimmanci yayin dibar wani abu daga kasa ko daga wani abu. ”

Ka tuna: Lokacin yin kowane motsa jiki, tabbatar da amfani da tsari mai kyau. Idan ba ku da tabbas, da fatan za a tuntuɓi mai ba da horo na musamman ko wasu ƙwararrun masu dacewa.