Horar da ƙafa: atisaye 8 don cinya, na baya da maraƙi

Wadatacce

• Motsa jiki cinya
• 1. Tsugunnawa
• 2. Mai Kari
• 3. Kafa kafa
• Darasi don gaba
• 1. Gagara
• 2. Flexora a kwance
• Motsa jiki don motsa jiki
• 1. Hawan dutse
• 2. "Kickback"
• Motsa jiki maraƙi

Za'a iya rarraba horon kafa gwargwadon ƙungiyar tsoka da kuke son aiki tare, kuma ana iya nuna ta ta ƙwararren masanin ilimin motsa jiki don yin motsa jiki ga kowane rukuni na tsoka. Don haka, ana iya nuna darussan da ke aiki tsokoki na gaban cinya, ɗan maraƙi, glute da cikin ƙafa, alal misali, waɗanda za a iya yi a cikin saiti 3 na maimaita 10 zuwa 12.

Don samun kyakkyawan sakamako, yana da mahimmanci a yi horon sosai, bisa ga jagorar ƙwararren kuma kuna da ƙoshin lafiya da daidaitaccen abinci, wanda ya kamata mai ba da abinci mai gina jiki ya jagoranta bisa ga manufa.

Motsa jiki cinya

1. Tsugunnawa

Gangar ana daukarta a matsayin cikakkiyar motsi, saboda banda aiki a cinya, tana kuma yin aiki a bayan kafa, gindi da maraƙi, kasancewar, to, ana ɗaukar babban motsa jiki ga ƙafa.

Yana da mahimmanci mutum ya sami jagora daga ƙwararrun masu ilimin motsa jiki don haka a guji rauni. Don haka, ana ba da shawara cewa mutum ya sanya ƙafafunsu ya faɗi-ƙugu a tsaka-tsalle ya tsuguna kamar zai zauna a kan kujera.

Za'a iya yin kujerun tare da gogewa mai goyan baya akan trapezius da kafadu ko tare da dumbbells a gaban jiki, kuma yakamata ayi bisa ga jagorancin malamin. Ga wasu zaɓuɓɓukan squat.

2. Mai Kari

Kujerar extensor babban motsa jiki ne don aiki tsoka a gaban cinya, wanda ake kira quadriceps. Saboda wannan, dole ne mutum ya daidaita takaddun baya na kayan aiki, don haka ƙasan baya ta sami goyan baya sosai kuma gwiwa bai wuce layin ƙafa ba.

Bayan daidaitawa, mutum ya kamata ya sanya ƙafafunsu a bayan goyon bayan kayan aiki kuma ya faɗaɗa ƙafa don goyon bayan ya kasance daidai da gwiwa kuma ƙafarsa ta faɗi sosai. Bayan haka, dole ne ku sarrafa motsi zuwa matsayin farawa kuma sake maimaita motsi.

3. Kafa kafa

Kafa kafafu kuma wani zaɓi ne na motsa jiki wanda ke taimakawa wajen aiki tsokar cinya, kuma ana iya yin shi a cikin na'urar da ke ba ƙafafu damar juyawa a 45º ko 90º, kuma ƙwararren masanin ilimin motsa jiki dole ne ya nuna wane irin kayan aiki bisa manufar hadafin horo.

Wannan aikin ya kammala sosai, saboda yana ba ku damar aiki ba kawai a gaban cinya ba, har ma a baya da gindi. Don yin wannan aikin, dole ne ku daidaita benci kuma ku daidaita ƙafafunku a kan dandamali sannan kuma ku tura, a hankali kuna komawa wurin farawa kuma sake maimaita wannan aikin sau 10 zuwa 12 ko kuma bisa ga jagorancin ƙwararren ilimin ilimin motsa jiki.

Darasi don gaba

1. Gagara

Iffaƙƙarfan motsa jiki babban motsa jiki ne na bayan kafa, saboda yana aiki da dukkan tsokoki na baya, gami da glute. Ana iya yin wannan aikin ta amfani da ƙwanƙwasa ko dumbbells kuma, saboda wannan, dole ne ku riƙe kayan a gaban jikinku, fiye ko atasa a ƙashin ƙugu, sannan ku runtse shi zuwa ƙafafu a hankali, kula da baya da ya kamata ajiye a layi don kauce wa diyya.

A lokacin gangarowar, zaku iya ci gaba da miƙe ƙafafunku ko juzu'i-huɗu, kuma zai yuwu a sake tura duwawarku don sanya karin ƙarfi kan aikin tsoka.

Wani bambancin da ke tattare da mawuyacin ƙarfi shine na gefe ɗaya, wanda dole ne mutum ya riƙe dumbbell a gaban jiki da hannu ɗaya kuma dole ne a dakatar da ƙafafun kafa a cikin iska yayin da motsawar ke gudana, don haka aiki dayan kafar . Wani zaɓi kuma wanda aka fi sani da suna "barka da safiya", wanda mutum ke aiwatar da motsin mai ƙarfi tare da sandar baya.

2. Flexora a kwance

A wannan motsa jikin na cinya na baya, mutum ya kamata ya kwanta akan tebur mai lankwasawa, wanda dole ne a daidaita shi gwargwadon tsayi da girman ƙafafu, ya dace da ƙashin kwatangwalo a cikin ƙirar kayan aiki da ƙafafunsa a kan tallafi, sannan ya lanƙwasa kafafu sun fi haka. ko ƙasa da 90º kuma sun koma yadda ake farawa a hankali.

Yana da mahimmanci a cikin wannan motsa jiki cewa an daidaita inji yadda ya kamata, da kuma nauyin da za a yi aikin da shi, saboda ta wannan hanyar yana yiwuwa a guji raunuka da wuce gona da iri zuwa ƙananan baya.

Motsa jiki don motsa jiki

1. Hawan dutse

Ipwanƙwasa ƙwanƙwasa ɗaya daga cikin atisayen da za a iya nuna don yin aiki ne, kuma ana iya yin shi kawai da nauyin jiki ko amfani da nauyi. Idan ana yin kawai da nauyi, ya kamata mutum ya kwanta a ƙasa, tare da lankwasa ciki da gwiwoyinsa kuma ya ɗaga kwatangwalo a lokaci guda yayin da masu gyallesu ke kwangila. Daga nan sai ka runtse duwawun ka, ka hana su taba kasa, ka sake maimaita motsi.

Wata hanyar yin wannan motsa jiki ita ce ta goyan bayan ƙugu ko dumbbell a ƙashin ku, yana da muhimmanci cewa a wannan yanayin mutum ya goyi bayan baya a kan benci, kuma ya yi wannan motsi.

Baya ga yin almubazzaranci, daukaka kwankwaso kuma yana kunna tsokar ciki da cinya don haka ana daukar shi babban motsa jiki.

2. "Kickback"

'' Kafa '' wani motsa jiki ne wanda yake aiki galibi a kan fitintinu, amma kuma yana iya kunna tsokoki da ke bayan kafa. Don yin wannan motsa jiki, dole ne mutum ya kasance a matsayi na masu tallafi huɗu kuma, tare da lanƙwasa ƙafa ko faɗaɗawa, ɗaga zuwa tsawo na ƙugu, a lokaci guda kamar ƙanƙantar gluteus. Bayan ɗagawa, dole ne ka sarrafa ragowar ƙafa zuwa matsayin asali sannan kuma sake yin motsi ɗaya.

Hanya ɗaya da za a ƙarfafa wannan motsa jiki ita ce yin motsi ta amfani da shin shin a ƙafafun da ake aiki da shi, ko kan wani takamaiman inji, wanda dole ne mutum ya tura sandar da ke cikin kayan aikin, ta yadda zai iya daidaita nauyi.

Motsa jiki maraƙi

Motsa jiki maraƙin da aka keɓance galibi ana yin sa ne a ƙarshen horo, domin duk sauran atisayen da aka yi yayin atisaye suma suna aiki da wannan tsoka. Koyaya, yin takamaiman motsa jiki don wannan tsoka yana da mahimmanci don tabbatar da kwanciyar hankali mafi ƙarfi, ƙarin ƙarfi da ƙarfi, wanda kuma ya fi dacewa da kwalliyar kwalliya.

Ofaya daga cikin atisayen da za'a iya nunawa shine ɗan maraƙi a kan mataki, wanda dole ne mutum ya goyi bayan ƙafafun ƙafa a kan matakalar kuma ya bar diddige mara tallafi. Bayan haka, ya kamata ka miƙa maraƙin ka, ka tura jikin ka zuwa sama, sannan ka sake sauka, jin muryar tsokar. Don fifita sakamakon, yana da mahimmanci cewa a lokacin zuriya, mutum ya ba da damar sheqa ta wuce kadan daga layin mataki, saboda haka yana yiwuwa a ƙara aiki da tsoka.

Yawanci ana nuna cewa akwai saiti 3 na waɗannan darussan na 10 zuwa 12 maimaitawa ko kuma gwargwadon daidaitaccen ƙwararren ilimin motsa jiki, wannan saboda yawan maimaitawa da jeri na iya bambanta gwargwadon nau'in da makasudin horon.

Sanin wasu kwalliyar maraƙi.