Rikon da aka Amince da shi: Motsa jiki da Fa'idodi

Wadatacce

• Menene kamun kafa?
• Gwada wannan: ronaddamar da bicep curl
• Gwada wannan: ronaramar magana
• Fa'idodi na ƙarancin riko
• Haɓaka ayyukanku
• Takeaway

Menene kamun kafa?

Fuskantar tafin hannunka daga jikinka yayin yin atisayen gwagwarmaya wata dabara ce da aka sani da kamun kafa. Hannunka yana kan sandar, dumbbell, ko kettlebell tare da wuyan wuyan hannunka a saman.

Ana amfani da rikodin rikodin don bicep curls, pullups, da barbell squats. Hakanan ana amfani dashi don matattarar benci da kafada, harma da na ɗagawa kamar kwace, matattun abubuwa, da tsabta.

Amfani da riko mai kyau yayin motsa jiki yana da mahimmanci kamar samun fasali mai kyau, hali, da dabarun numfashi. Bari muyi duban tsanaki akan wasu atisayen da akeyi tare da nuna damuwa kuma me yasa wannan riko yana da fa'ida.

Gwada wannan: ronaddamar da bicep curl

Hakanan ana kiran pronated bicep curl ana juya shi baya.

1. Tsaya tare da ɗan lanƙwasa a gwiwoyinku da ƙafafunku kafada-faɗi dabam.
2. Riƙe dumbbells biyu ko ƙugu tare da tafin hannu a fuskantar ƙasa.
3. Rike gwiwar hannu biyu kusa da jikinka yayin da kake kawo nauyin har zuwa kirjinka, yana matse kafadun kafada tare.
4. Koma baya ƙasa zuwa wurin farawa.
5. Yi saiti 2 zuwa 3 na maimaita 12 zuwa 20.

Tsokoki sunyi aiki:

• brachioradialis
• brachialis (brachialis anticus)
• biceps (biceps brachii)

Dukansu biyun (dabino yana fuskantar ku) da kuma ƙananan ƙwallon ƙwallon ƙwallon ƙwallon ƙafa sun sa ido akan biceps ɗinku. Hakanan maɗaukakin curls yana aiki da hannayenku na baya da ƙafafunku, kuma zasu taimaka muku don haɓaka ƙarfin riko. Sun kuma fi wahalar aiwatarwa.

Gwada wannan: ronaramar magana

Ana kiran pullup da aka ambata a sauƙaƙe pullup. A zahiri, matsayin riko shine babban bambanci tsakanin wannan da ƙira.

1. Tsaya ƙasa da sandar sama.
2. Fuskanci tafin hannayenku daga jikinku yayin da kuke riƙe sandar da yatsunku suna tafiya saman saman.
3. Hannunka ya fi kafada kafada kadan.
4. Sanya hannayen ku kusa a kan sandar don dogaro tsokoki na hannu.
5. Rataya daga sandar, tanƙwara gwiwoyinku, ko ɗaga ƙafafunku a bayanku. Hakanan zaka iya ƙetare idon sawunka idan ka fi so.
6. Yi numfashi yayin da kake ɗaga jikinka don kawo goshinka a saman sandar, zana gwiwar gwiwar ka zuwa ga ɓangarorin ka.
7. Shaƙar iska don ka miƙe hannunka a hankali ka koma wurin farawa.
8. Yi saiti 2 zuwa 3 na maimaita 6 zuwa 12.

Tsokoki sunyi aiki:

• latissimus dorsi
• rhomboids
• trapezius
• brachialis
• brachioradialis

Don bugun juyi (wanda ake kira chinups), zaka riƙe sandar a faɗin kafada tare da tafin hannunka yana fuskantar ka. Chinups suna aiki tsakiyar bayanka, na baya, da kuma biceps, kuma galibi suna da sauƙin aiwatarwa fiye da pullups.

Ana nufin jijiyoyin bayanku a cikin nau'ikan nau'ikan juji biyu.

Fa'idodi na ƙarancin riko

Motsa jiki galibi yana da wahala idan aka yi shi tare da kamewa. Lokacin amfani da wannan riko, zaku kunna groupsungiyoyin tsoka da haɓaka ƙarfi. Koyaya, ana buƙatar ƙarin bincike don nuna cewa bambance-bambance suna da mahimmanci.

Wani karamin binciken 2017 ya gano cewa mazajen da sukayi amfani da hanzarin nuna karfi sun nuna kara karfin tsoka fiye da lokacin da suke amfani da madadin riko na hannu don pullups.

An samo bambance-bambance lokacin da tsokoki ke tsawaita da raguwa. Gabaɗaya, an sami bambancin hannu don pullups don samar da sakamako iri ɗaya.

Mafi tsufa ya gano cewa rikodin rikon kwarya sun kasance mafi rauni yayin idan aka kwatanta da tsaka-tsakin riko. Wannan na iya nuna cewa yin aiki don ƙarfafa goshin gabanku a cikin matsayin zai iya zama da amfani musamman.

Wani karamin binciken da aka gudanar a shekara ta 2010 ya gano cewa an fi kunna tsokar pectoral da bicep a yayin cinya (rikon ciki) fiye da lokacin pullups (pronated riko). Traananan trapezius ya kasance mai aiki yayin buguwa.

Babu bambance-bambance masu mahimmanci tsakanin yin pullups da chinups a kai a kai da yin amfani da na'urar pullup.

Haɓaka ayyukanku

Canza rikon rikodinku yana taimakawa haɓaka aikinku saboda ƙungiyoyin tsoka waɗanda ake niyya.

Adjustananan gyare-gyare ga yadda za ku yi wasu atisaye na iya karkatar da akalar zuwa tsokoki daban-daban. Zasu iya sanya motsa jikin ku sosai ta hanyar tabbatar da cewa kuna aiki da tsokoki da yawa yadda ya kamata. Hakanan zaka iya rage aiki ko cutar da jikinka daga maimaitawa.

Don kawo ingantacciyar riba da dama iri-iri a cikin motsa jiki, haɗuwa da sanya hannunka. Wannan zai taimaka wajen kiyaye jikinka cikin jituwa da rage damuwa a wuyan hannu, gwiwar hannu, da kafadu. Fahimtar kyakkyawan kamun hannu zai dogara ne akan ɓangaren jikin da kuke son aiki.

Zaka iya amfani da rikodin rikodin don yawancin motsa jiki, gami da:

• benci latsa
• kafada kafada
• barbell squat
• jere
• matattu rataye
• barbell yayi shrug
• Tarkon sandar matattu tare da ɗagawa
• juya ƙyallen hannu

Za a iya amfani da madaidaiciya (dabino da ke fuskantar ku) riko don:

• jere
• jere inverted
• girke-girke
• lankwasa-kan layi
• lat pulldown

Za'a iya amfani da madaidaiciyar riko (ɗayan hannu ɗayan kuma ɗayan maƙallin)

• bambancin mutuwa
• tabo, musamman a bencin latsa
• na gargajiya da na sumo

Rikon ƙugiya wani ƙira ne wanda aka bayyana wanda yatsun ke riƙe shi ƙasa. Ana iya amfani dashi don yawancin motsa jiki, gami da:

• tsabta da jerk
• kwace
• pullups
• mutuwa
• sandup sandar rataye

Takeaway

Rikon kamewa na iya sa motsa jiki ya zama da wuya, saboda haka yana da kyau a yi aiki da shi don ku yi shi yadda ya kamata. Motsa jiki mafi wahalar gaske, mafi girman buƙata shine ƙarfafa tsokoki masu alaƙa.

Tabbatar cewa kana motsa jiki cikin iyakokinka ta hana tura kanka da karfi ko fiye da iyakokin ka. Yin amfani da sababbin riko na iya aiki da tsokoki ta hanyoyi daban-daban, waɗanda za a iya ji a jikinku, amma bai kamata ya zama mai zafi ba.

Yana da mahimmanci a yi magana da likitanka kafin fara kowane sabon shirin motsa jiki, musamman ma idan kana da wata damuwa ta kiwon lafiya ko shan wasu magunguna.