Yadda Ake Yin Miyagun Ruwa Mai Yafi-fadi

Wadatacce

• Yadda ake yin muguwar riko
• Tsokoki sun yi aiki da faifai mai faɗi
• Latissimus dorsi
• Trapezius
• Thoracic erector kashin baya
• Rhomboids
• Infraspinatus
• Ereananan yara
• Hannun waje
• Idearfafawa da rikodin kusa
• Madadin zuwa pullup na sama
• Lat pulldown
• TRX a jere
• Pularfin taimakon band
• Barbell ko dumbbell jere
• Awauki

Widearamar riko shine motsi mai ƙarfi na sama wanda yake nufin baya, kirji, kafadu, da hannuwanku. Hakanan yana ba tsoffin jijiyoyinku kyakkyawar motsa jiki.

Ciki har da dunƙule-ƙulle-ƙulle a cikin aikin motsa jiki gabaɗaya na iya taimakawa haɓaka ƙarfin ku a cikin wasu motsi, kamar lat pulldown da kafada latsa.

Karanta don ƙarin koyo game da fa'idodi masu ɗimbin yawa da yadda ake yin su.

"Bugun-fadin pullup motsa jiki ne mai tasiri don karfafa baya da kafaɗu, tunda motsi ya yi kwanciya da latissimus dorsi, tsoka mafi girma ta jikin sama."
- Allen Conrad, DC, Cerwararren andarfi da Kwararren Yanayi

Yadda ake yin muguwar riko

Farawa ta tsaye a ƙasan sandar maɓallin laushi, tare da bayanka da kashin baya a miƙe.

1. Miƙa hannunka sama ka kama sandar da kowane hannu. Babban yatsun yatsun ku ya kamata su nuna juna, kuma damƙar ku ta fi faɗaɗa jikin ku.
2. Lokacin da aka sanya shi daidai, ya kamata hannayenku da gangar jikinku su samar da ‘Y.’ Don zama takamaimai, kowane hannu ya kamata ya zama digiri 30 zuwa 45 daga jikinka, amma bai wuce kusurwa 45-digiri ba.
3. Duba kai tsaye ka jawo jikinka sama zuwa sandar.
4. Dakata, sa'annan ka sauke kanka ƙasa zuwa matsayin asali.

Allen Conrad, DC, Cerwararren rearfi da rewararriyar Condwararriyar (CSCS) ya ba da shawarar "Idan yin nishaɗi mai faɗi da yawa yana da matukar wahala, za ku iya fara yin atisaye tare da na'urar motsa jiki mai nauyin nauyi." "Waɗannan injunan suna da dandamali da za ku durƙusa a yayin yin kala, kuma daidaita ma'aunin rage nauyi zai iya taimaka muku haɓaka ƙarfin hannu don aiwatar da daidaitaccen bugun juzu'i," in ji shi.

Mabuɗin don amfani da inji mai ɗora nauyi shine fara tare da nauyin da kuke jin daɗi da shi kuma canza nauyin da bai dace ba yayin da motsa jiki ya zama da sauƙi a gare ku. Da zarar ka iya daga nauyin jikinka, Conrad ya ce za ka iya ci gaba zuwa madaidaiciyar madaidaiciyar riko a kan sandar rataye.

Idan kuna son sanya babban bugun abu ya zama mafi ƙalubale, Conrad yana ba da shawarar ƙara nauyi. Akwai hanyoyi guda uku da zaku iya yin wannan:

• Sanye bel da za ka iya haɗa nauyi a kai.
• Sanye riga mai nauyi.
• Riƙe dumbbell ta ɗanɗano shi tsakanin ƙafafunku.

Kowane ɗayan waɗannan gyare-gyaren zai ƙalubalanci ƙarfin tsoka latissimus dorsi yayin bugun faro mai faɗi.

Tsokoki sun yi aiki da faifai mai faɗi

Ofaya daga cikin dalilan da yasa babban bugun motsa jiki shine irin wannan motsa jiki mai ban mamaki shine saboda yawancin tsokoki da ake amfani dasu don yin motsi:

Latissimus dorsi

“Lats” sune tsoka mafi girma ta bayan baya, kuma suna gudu daga tsakiyar bayan har zuwa ƙashin hamata da kafaɗar kafaɗa. Conrad ya ce wannan tsoka ita ce firam din da ke motsawa, karawa, da juyawar ciki na kafaɗa.

Trapezius

"Tarkunan" suna nan daga wuyanka zuwa kafadu biyu. Suna haɗa wuyan wuyansa, kafada, da yankuna na baya, kuma suna gudu zuwa ƙasa cikin tsarin V zuwa ga kashin bayan tsakiyar ku. Conrad ya ce wannan tsoka yana taimakawa wajen daukaka kafada.

Thoracic erector kashin baya

Wadannan tsokoki guda uku suna gudana tare da kashin zuciyar ka a bayan ka. Conrad ya ce wadannan tsokoki suna taimakawa wajen fadada baya.

Rhomboids

Waɗannan ƙananan ƙwayoyin suna tsakanin ƙashin ƙugu da kafaɗun kafa. Suna yin kwangila yayin motsawar kafaɗar kafaɗa don haifar da haɓaka kafaɗa.

Infraspinatus

Dangane da ruwan kafaɗa, Conrad ya ce wannan ɓangaren abin juyawar yana taimakawa wajen faɗaɗa kafada.

Ereananan yara

Yana zaune a ƙarƙashin gwiwar ka kuma a bayan ƙafarka, Conrad ya lura da wannan tsoka mai juyawa yana taimakawa cikin juyawar kafaɗa da juyawa waje.

Hannun waje

Partangare na tsokoki na ciki, mantuwa na waje suna gefen gefen bangonku na ciki. Conrad ya ce wannan tsoka na taimakawa wajen daidaita jijiyoyin tare da taimakawa bangaren ciki yayin juyawar kafada.

Idearfafawa da rikodin kusa

Babban abinda yakamata game da pullups shine cewa zaku iya canza ikon ku don ɗaukar tsokoki daban-daban. Wayaya daga cikin hanyoyin da za a yi wannan shine tare da bugun riƙewa kusa-kusa. -Arfin riko na pullup yana canza faɗin hannayenku.

Tare da riƙewa, hannayenka sun fi faɗin kafada nesa. A cikin riko, za ku matse hannuwanku kusa, wanda ke yin tasirin yadda kafadun kafadarku suke motsa yayin da kuke motsa jikin.

Garfafawa kusa yana ba ku damar ɗaukar biceps da ƙwayoyin kirji fiye da ƙwanƙwasawa, wanda ke nufin za ku iya kammala ƙarin maimaitawa.

Madadin zuwa pullup na sama

Yin wannan motsa jiki akai-akai na iya haifar da rashin nishaɗi, wuce gona da iri, da rage ayyuka da kuma nasarori. Idan kuna neman horar da tsokoki iri ɗaya da ake buƙata a cikin maɗaukakiyar rikodin buguwa, kuna iya son irin wannan motsi zaku iya ƙarawa zuwa tsarin aikin ku na yau da kullun. Anan akwai wasu hanyoyin motsa jiki da zaku iya gwadawa:

Lat pulldown

1. Zauna yana fuskantar injin latto.
2. Auki sandar tare da tafin hannu tana kallon nesa da jikinku, ya fi faɗi fiye da faɗin kafada.
3. Jingina jikin ka ka ja kasa a sandar har sai ya yi sama a kirjin ka na sama. Dakata
4. Mayar da sandar a hankali zuwa wurin farawa.

TRX a jere

1. Yayin da kake tsaye, fara da abubuwan TRX a gefen kirjin ka.
2. Jingina da hankali kuma ka rage jikinka a hankali, yana mai da baya baya.
3. Lokacin da aka kara hannunka, a dakata.
4. Janyo jikinka sama zuwa kirjinka.

Pularfin taimakon band

Amfani da makunnin motsa jiki mai kauri don taimakawa cikin pullup ɗin yana ba ku damar dogaro tsokoki ɗaya tare da isasshen tallafi don ku sami damar yin motsi da tsari mai kyau. Kyakkyawan ƙa’idar yatsa ita ce kaurin ƙungiya, gwargwadon goyon bayan da za ku samu.

1. Tsaya a gaban marani ko sandar ƙarkewa.
2. Madauki band a kusa da sandar. Lanƙwasa ƙafa ɗaya ka sa band a ƙarƙashin gwiwa, tsatsa sama da ƙashin shin.
3. Da hannu biyu biyu, ka kama sandar ka ja kanka sama.

Barbell ko dumbbell jere

1. Load da barbell tare da nauyin da ya dace.
2. Tsaya tare da ƙafafun faɗin-baya, da gwiwoyi kaɗan lanƙwasa. Sauya kwatangwalo a baya, don haka jikinku yana a layi ɗaya da bene.
3. Rabauke sandar tare da riƙewa kaɗan fiye da faɗin kafada, lanƙwasa gwiwar hannu, kuma kawo sandar zuwa kirjinka.
4. Dakata ka rage ƙasa zuwa wurin farawa.

Awauki

Samun ƙarfi don yin bugun buɗaɗɗe abu ne mai sauƙi ba. Bayan da kayi nasarar yin shi sau ɗaya, kodayake, jin gamsuwa yana da kyau ƙwarai. Wannan shine dalilin da ya sa yana da mahimmanci don ɗaukar lokacinku ta hanyar ci gaban halitta na motsi.

Ka tuna, idan bugun gargaɗi na gargajiya yana da ƙalubale, gwada ɗayan gyare-gyaren da aka ambata a sama. Formarfin tsari da ɗaukar madaidaitan tsokoki ya fi yawan maimaitawar da kuke yi.