Menene Horon Ƙungiya ɗaya kuma Me yasa yake da mahimmanci?

Wadatacce

• Menene Horon Unilateral?
• Me yasa Horon Uniparty yake da mahimmanci haka?
• Gwada Rashin Ma'auni na tsokar ku
• Yadda Ake Haɗa Horon Uniparty A cikin Tsarin Ayyukanku
• Bita don

Menene salon karnuka masu kafa ɗaya, Bulgarian raba tsuguno, da jefa frisbee suna da alaƙa? Dukkansu a zahiri sun cancanta a matsayin horo ɗaya -ƙasa, salon motsa jiki mai fa'ida wanda ya haɗa da aiki gefe ɗaya na jikin ku lokaci guda (kar ku @ ni, matsayin jima'i ya ƙidaya!).

Alena Luciani, MS, C.S.C.S., ƙwararren ƙarfi da mai horar da kwaskwarima kuma wanda ya kafa Training2xl ya ce "Horon da bai dace ba yana ɗaya daga cikin salon koyarwar da ba a manta da shi ba, amma yana da mahimmanci." "Eh, zai iya gina jiki mai ma'ana, amma kuma yana iya taimakawa wajen hana rauni, ya ba ku ƙarin ƙarfin da kuke buƙatar buguwa ta hanyar tudu, da inganta kwanciyar hankali da ƙarfin tsakiyar sashi." Ba ma shabby ba.

Amma, menene ainihin horon bai-daya kuma me yasa yake da tasiri sosai? Anan, Luciani da sauran ƙwararrun ƙarfin ƙarfi sun raba 411 akan horo na bai-daya - gami da yadda ake ƙara shi cikin tsarin motsa jiki.

Menene Horon Unilateral?

Idan kun ɗauki Latin a makarantar sakandare - ko ku san abin da keken keke yake - wataƙila kun fahimci cewa "uni" na nufin ɗaya, sabili da haka zaku iya cire cewa horon haɗin gwiwa ya ƙunshi amfani da ɗayan wani abu.

Luciani ya bayyana cewa "Duk wani horo ne wanda ya ƙunshi warewa da amfani da tsokoki a gefe ɗaya na jiki a lokaci guda - sabanin rarraba motsa jiki daidai gwargwado tsakanin ɓangarorin biyu kamar yadda kuke yi da horo na gargajiya, na haɗin gwiwa," in ji Luciani.

Misali, gunkin bindiga (wanda kuma ake kira ƙafar kafa ɗaya) ya ƙunshi kiyaye kafa ɗaya a sama, sannan tsuguna har zuwa ƙasa ta amfani da ƙarfin kafa ɗaya, tsaye. Wannan yunkuri ne na bai-daya. A daya hannun, ainihin squat na iska ko barbell baya squat shine motsi na biyu wanda ke aiki a bangarorin biyu a lokaci guda.

Me yasa Horon Uniparty yake da mahimmanci haka?

Raaga hannunka idan kana da rinjayen gefen jikinka. Trick ya! Kowane mutum yana da rinjaye (mafi ƙarfi) kuma mara rinjaye (dan kadan kaɗan) na jiki-kowanne hannun da kuka ɗaga yana iya zama babban bangaren ku.

Luciani ya bayyana cewa "dukkan mu mun fi karfi a wani bangare na jikin mu fiye da daya." Misali, "idan ka yi rubutu da hannunka na dama, hannun hagu yana da rauni kuma idan koyaushe ka ɗauki matakin farko a sama da ƙafar dama, ƙafarka ta hagu ba ta da ƙarfi."

Waɗannan rashin daidaituwar ƙarfin sun fi bayyana a cikin 'yan wasa, in ji Luciani. Misali, idan kai mai gudu ne, kafar da ka hanzarta ta fi karfi fiye da sauran. Duk da yake, idan kai ɗan wasan tukunya ne ko ɗan wasan tennis, hannun da kuke amfani da shi don yin wasa ko hidima zai sami ci gaba sosai.

Ee, yana faruwa ne a zahiri, amma matsalar asymmetry na tsoka ba ta da kyau. "Dama zuwa hagu, gefe zuwa gefe, rashin daidaituwa a cikin jiki dole ne ya faru, amma kuna son kyallen jikin tsoka a kowane gefen jikin ku ya kasance mai ƙarfi da hannu," in ji Erwin Seguia, DPT, CSCS, wani kwamitin da ya tabbatar ƙwararre a cikin motsa jiki na motsa jiki da kuma wanda ya kafa wasan da ya dace.

Kuma idan ba haka ba? To, abubuwa biyu na iya faruwa. Na farko, gefen da ya fi karfi zai iya ramawa ga ɗayan, yana ƙara faɗaɗa ƙarfin ƙarfin tsakanin bangarorin biyu. Sau da yawa, yayin motsi na bangarorin biyu kamar latsa benci, latsa turawa, mutuƙar mutuwa, ko ƙwanƙwasa baya, gefen da ya fi ƙarfin zai yi. dan kadan sama da kashi hamsin na aikin, yayi bayanin Allen Conrad, B.S., D.C., C.S.C.S. Idan kun taɓa yin nauyi kuma kun kasance masu rauni a gefe ɗaya idan aka kwatanta da ɗayan, saboda wannan ɓangaren yana iya yin ƙarin aiki. Ainihin, gefen rinjaye ya ɗauki lallausan. Wannan na iya hana mai rauni daga kamawa, ƙarfin hikima.

Hanya ta biyu ita ce a maimakon maɗaukakin gefen da ya fi yawa, tsokoki daban -daban a ɓangaren masu rauni ana ɗaukar su (wancan bai kamata ba samu) don taimakawa wajen kammala motsi. Bari mu yi amfani da matsi mai nauyi misali: Yana aiki da ƙirji da triceps, tare da kafadu da baya suna aiki azaman tsokoki na biyu. Idan a ƙarshen ƙarshen motsi, gefe ɗaya yana baya - koda kuwa inci ɗaya ko biyu ne kawai - jikin ku na iya ɗaukar ƙarin kafadun ku ko baya (kuma mai yiwuwa ma, yikes, ƙananan baya) don kammala wakilin. (Mai alaƙa: Shin yana da kyau a sami ciwon baya bayan motsa jiki?)

Abin baƙin ciki, yuwuwar sakamakon rashin daidaituwa yana da girma. Luciani ya ce "tsokar da ke da karfi za ta iya fadawa cikin rauni." "Kuma haɗin gwiwa da tsokoki a gefen mafi rauni na jiki sun zama masu rauni ga rauni."

Akwai wani muhimmin fa'ida na horon haɗin gwiwa: Inganta ƙarfin ƙarfi. Luciani ya ce "Domin kiyaye ku yayin da kuke yin wannan motsi mai kafaɗa guda ɗaya, dole ne gangar jikin ku ta wuce gona da iri," in ji Luciani. "Duk lokacin da kuka loda gefe ɗaya na jiki, zai yi aiki kuma ya ƙarfafa tushen." (Ƙarfin ƙarfi yana da fa'ida mai fa'ida - fiye da tsattsarkan yanki.)

Gwada Rashin Ma'auni na tsokar ku

Don sake maimaitawa, kusan kowa yana da matakin rashin daidaituwa na muscular duk da saboda wasanni ko rayuwa kawai. (#Sorrynotsorry. Mu kawai manzanni ne!). Idan da gaske kuna cikin damuwa game da rashin daidaituwa, koyaushe kuna iya tuntuɓar mai horarwa ko likitan motsa jiki don kimantawa. In ba haka ba, ga wata hanya ta asali don sanin yadda rashin daidaituwar ku ke da kuma koyan irin fa'idar da za ku amfana daga horarwar ɗaya.

Bari mu ce za ku iya danna benci 100 lbs. Kuna iya tunanin ya kamata kua ka'ida sami damar danna rabin wannan nauyin tare da hannun dama da na hagu daban -daban, amma ba kasafai yake aiki ta wannan hanyar ba, in ji Grayson Wickham, DP, C.S.C.S., mai ilimin hanyoyin kwantar da hankali da kuma wanda ya kafa Movement Vault, motsi da kamfanin motsi. "Yana buƙatar abubuwa da yawa daga tsokokin ku masu ƙarfi don motsa nauyi a gefe ɗayakuma yana buƙatar ƙarin daidaituwa tare da hannu ɗaya a lokaci guda, sabanin biyu, "in ji Wickham." Yawancin mutane na iya ɗaga kusan kashi 30 yayin yin sigar mai-hannu ɗaya na motsa jiki vs. sigar kafa biyu. "

Don haka, ta yayayi kuna gwada rashin daidaiton tsoka? Gwada kowane gefe daban. Gwada nau'in motsi mai raɗaɗi ɗaya, haɓaka cikin nauyi sosai da sannu a hankali don ganin wane ɓangaren ya fi ƙarfi, in ji Wickham.

Gwada wannan gwajin tare da kashe ƙafa ɗaya, kamar misali:

• Fara da ƙwanƙwasa baƙar fata ko ƙaramin haske mai haske kuma yi maimaita sau uku a jere, kowane gefe.
• Idan an yi duk reps na ɓangarorin biyu a cikin tsari mai kyau, haɓaka nauyi, in ji Wickham.
• Sa'an nan, maimaita. Ci gaba da ƙara nauyi har sai gefe ɗaya ba zai iya yin nauyi da siffar sauti ba.

Fiye da wataƙila, zaku iya amfani da nauyi mai nauyi a gefe ɗaya fiye da ɗayan. "Idan har yanzu kuna da iskar gas a cikin tanki a gefe guda kuma kuyi tunanin zaku iya ɗaukar nauyi ... kar ku," in ji Wickham. Madadin haka, da zaran fom ɗin ku ya fara lalacewa, tsaya kuma ku lura da fam nawa kuka sami damar ɗagawa da kuma wanne gefen ya fi ƙarfi. Kada kayi mamaki idan wannan nauyin ya yi ƙasa da yadda kuke zato. "Mutuwar kafafu guda ɗaya hanya ce mafi ƙalubale fiye da matattarar inda ƙafafunku biyu suke a ƙasa saboda ma'aunin da ake buƙata," in ji shi. Hakanan ana iya faɗi iri ɗaya don yawancin motsa jiki na gefe ɗaya kamar squats squats, huhu, da matakai, da sauransu.

Manufar anan ba lallai ba ne ga PR, amma don ganin ko ƙarfin kowane gefen jikin ku daidai yake. Idan ba ku ɗaga kai a kai ba, ku ma za ku iya gwada kowane ɓangaren jikin ku tare da motsawar nauyin jiki, ku ajiye shafuka akan adadin maimaitawa da za ku iya yi a kowane gefe. (Hakan zai ƙara gwada juriyar tsokar ku da ƙarfin tsoka.) Tuna: makasudin wannan gwajin shine yadda zaku iya amfana daga yin ƙungiyoyi ɗaya - ba kwa so ku ji rauni a cikin aikin.

Yadda Ake Haɗa Horon Uniparty A cikin Tsarin Ayyukanku

Labari mai dadi: Ba kimiyyar roka ba ce. Duk wani motsi da ya ƙunshi motsi gefe ɗaya na jikinka a lokaci ɗaya motsa jiki ne na gefe ɗaya kuma, idan an yi shi da kyau, zai iya taimakawa wajen gyara waɗannan rashin daidaituwa.

Ayyuka na Ƙasa-Jiki: Seguia ya ba da shawarar bugun sama da hannu ɗaya, bugun kirji na hannu ɗaya, jere guda ɗaya, latsa kettlebell na ƙasa, da tafiya sama da hannu ɗaya.

Ɗaukacin Ƙarƙashin Jiki: Baya ga tsugunne da kafafu da kafa guda, ya ce, "Duk wani lunge babban zaɓi ne." Gwada yin gwaji tare da huhun tafiya, juye huhu, huhu na gaba, huhu mai tsayi (wanda kuma ake kira tsagewar squats), da huhun huhu. Luciani ya kara da cewa matakin hawan kafa daya, na'ura mai nauyin kafa daya, da gadoji na glute na kafa daya yana da tasiri.

Cikakkun Jihohin Daidaitattun Jiki: Gwada tashe-tashen hankula na Turkiyya, injinan iska, da tarkacen gaba mai hannu ɗaya na tafiya. Seguia ta ce "Ba zan iya ba da shawarar su isasshe ba, saboda suna yin haraji da kuma karfafa jiki gaba daya, gefe daya a lokaci guda," in ji Seguia. (Dubi ƙarin: 7 Ƙarfin Ƙarfin Dumbbell yana Motsawa wanda ke Gyara Rashin Ma'auni na tsoka).

Lokacin da kuka fara farawa tare da horo na bai-daya, ku kasance a cikin kewayon 5-12 kuma bari mafi raunin ku ya tantance nauyin da kuke amfani da shi, in ji ta. "Manufar a nan ita ce a taimaki bangaren masu rauni su kai ga mafi karfi, ba lallai ba ne a sa bangaren da ya fi karfi ya kara karfi." An lura.

Ƙarin shawarwari guda biyu: Fara da ɓangaren da ba na ku ba. Luciani ya ce "Ka fara loda gefen ka mara ƙarfi domin ka fuskanci rauni lokacin da jikinka ya yi sabo." Kuma a kiyaye adadin yawan maimaitawa iri ɗaya a kowane gefe, in ji ta. (Duba sakin layi na sama don tunatarwa akan dalilin).

Ammayaya don aiwatar da waɗannan motsi cikin abubuwan yau da kullun? Ba haka banegaskeyy al'amarin, a cewar Luciani. "Gaskiya, horon bai-daya na iya maye gurbin duk wani horon da kuke yi na kasashen biyu saboda zai kara muku kwarin gwiwa a wannan yunkuri na bangarorin biyu," in ji ta. Don haka, "babu hanyar da ta dace ko kuskure don haɗa horo na bai-daya a cikin aikinku, musamman idan ba ku yin hakan kwata-kwata," in ji ta. Kyau mai kyau.

Idan kuna buƙatar jagora, yi la'akari da juya uku daga cikin ƙungiyoyin da ke sama zuwa da'ira kwana biyu a mako. (Mai alaƙa: Yadda ake Gina Cikakkar Matsala)

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