Contents
Nunin abincin motsa jiki ne na yau da kullun don tsokoki na ƙafafu da gindi, wanda aka yi amfani da shi a cikin iko, motsa jiki da motsa jiki. Lunges ana ɗaukarsu ɗayan ɗayan mafi tasiri da amfani motsa jiki don daidaita ƙwanƙolin gluteal.
Bugu da ƙari, hare-haren suna da nau'ikan abubuwa daban-daban (gyare-gyare), don haka wannan motsa jiki kyakkyawan juzu'i ne na kowane motsa jiki. A cikin wannan labarin, za mu tattauna kan dukkan fannoni na aiwatar da hare-hare, tare da sauya yadda ake aiwatar da hare-hare da halayensu.
Hare-hare: fasaha da babba
Lunges - ɗayan mawuyacin motsa jiki daga mahangar fasaha, sabili da haka, don cimma tasirin motsa jiki yana da mahimmanci ayi nazarin dukkanin nuances na fasaha. Kuna iya yin huhun huhu ba tare da kayan aiki ba, tare da dumbbells ko barbell, a hankali ƙara nauyi na nauyi. Tun da hare-haren suna da sauye-sauye da yawa, to har ma kuna iya yin motsa jiki na ƙafafu da gindi, wanda ya ƙunshi wasu hare-hare! Amma kafin ku iya yin huhu tare da dumbbells ko barbell, hone dabara wannan motsa jiki ba tare da ƙarin nauyi ba.
Kwarewa na fasaha sun kai hari:
- Yayin gudanar da aikin gaba daya, cin abincin rana, dole ne ka sanya jikin ka a tsaye: a mike, a rike kafadu, a rufe ciki, kafadu suna kasa. Kallo ya nufa gaba.
- Kafa na gaba da na baya ya kamata a tanƙwara domin cinya da ƙananan ƙafa su zama a kusurwar dama. Kai tsaye ya kamata ya kasance tsakanin jikinka da cinyar ƙafarka ta gaba.
- Cinya na kafa na gaba a cikin abincin ya kamata ya zama daidai da bene, gwiwa bai wuce yatsun kafa ba. Gwiwar kafar kafa ta inchesan inci kaɗan daga ƙasa amma ba ta taɓa shi.
- Mataki gaba tare da abincin ya kamata ya zama mai fadi da yawa. Huhu tare da kunkuntar mataki yana sanya buƙatun buƙata akan quadriceps, huhu tare da faɗi mai faɗi akan but.
- Yana da mahimmanci a rarraba nauyi daidai tsakanin ƙafa biyu, ɗauke da ƙarami kaɗan a ƙafafun gaba. Don kiyaye daidaito, juya yatsan ƙafa na gaba kaɗan zuwa ciki. Lokacin da kuka dawo wurin farawa, ture ƙafafun ƙafafun bene.
- Yayin aiwatar da harin don sanya ƙwayoyin Maxlus gluteus da ƙugu. Yakamata su kasance masu matsi, ya kamata ka ji shimfida kyallen Maximus. Don yin wannan, zaku iya lanƙwasa ƙananan baya kaɗan.
- Zai fi kyau a fara yin huhu a kafa ɗaya, sannan wani. Akwai zaɓi don jujjuya tsakanin aiwatar da hare-haren, amma yana da wuyar gaske a fasaha kuma yana rage nauyi a kan ƙwayar tsoka.
- Kasance a kan dukkan matakan motsa jiki don kiyaye daidaito kuma kada a ji rauni.
Aikin motsa jiki wanda zaku iya yi tare da dumbbells (hannaye tare da dumbbells a gefen ku) ko yarfe (sandar da aka sanya a kafadunku a bayan kai). Idan kun yi motsa jiki ba tare da nauyi ba, to, ku riƙe hannayenku a kan bel ko ku haɗa su tare a gabansa don daidaitawa. Idan tsarin horon ku squats ne, zai fi kyau ayi huhun bayan su.
Babban nau'in hare-hare
Muna ba ku nau'ikan huhu na huhu waɗanda za ku iya haɗawa a cikin motsa jiki a cikin motsa jiki ko a gida. Hotunan sun nuna aiwatar da hare-hare ba tare da jari ba, amma zaka iya amfani da dumbbells ko barbell.
Godiya ga gifs tashar youtube 'Yar Rayuwa Kai Tsaye.
1. Kayan abincin gargajiya
Babban abincin dare motsa jiki ne mai matukar tasiri don ci gaban tsokoki, quadriceps da cinya ta ciki. Masu farawa musamman ya kamata su kula da dabarun aikin, saboda yana da matukar wahala.
Yadda ake yi:
Tsaya madaidaiciya tare da ƙafafu kaɗan kaɗan, don haka kafa, gwiwa, hip, kafaɗun kafa kafa madaidaiciya. A kan shaƙar iska sai ka ci gaba ka kuma matsa nauyi a ƙafarka ta gaba. Femur da tibia na ƙafafu biyu suna yin kusurwa dama. A kan isar da hayakin, ture diddige daga bene, ta amfani da tsokoki na duwawu da bayan cinya, komawa wurin farawa.
2. Falo a wuri
Idan aka kwatanta da huhun jini na yau da kullun, nunin wuri a cikin wurin zai ƙunshi ƙarin quadriceps fiye da annashuwa. Wadannan hare-haren gyare-gyaren suna da matukar amfani ga masu farawa, saboda a zahiri wannan atisayen yayi kyau fiye da yadda ake yin abincin dare.
Yadda ake yi:
Yi gaba, tsayar da ƙafafun gaba gaba ɗaya suna tsaye a ƙasa, ƙafafun baya a kan yatsun kafa. An rarraba nauyi daidai tsakanin ƙafa biyu. A shaƙar iska a hankali rage gwiwa na ƙafafun baya zuwa ƙasan saboda cinya da Shin na ƙafafuwan duka biyu sun samar da miƙe tsaye. Riƙe don secondsan daƙiƙoƙi, kuma sake dawowa zuwa matsayin farawa.
3. Baya baya abincin rana
Idan aka kwatanta da na huhun baya na baya yana bada ƙasa da damuwa akan gwuiwar gwiwa, don haka ana bada shawara ga waɗanda suke son rage damuwa akan gwiwoyinku. Lunwallon baya kuma yana ba da kaya mai kyau a bayan cinya.
Yadda ake yi:
Tsaya madaidaiciya tare da ƙafafu kaɗan kaɗan, don haka kafa, gwiwa, hip, kafaɗun kafa kafa madaidaiciya. A kan shaƙar iska ɗauki mataki baya, babban nauyin ya faɗi a ƙafa mai goyan baya. Femur da tibia na ƙafafu biyu suna yin kusurwar dama. A kan shaƙar motsawa, komawa zuwa matsayin farawa.
4. Bulgaria abincin rana
Wani fasalin abincin Bulgaria shine cewa yayin aikin aiwatarwa ana rarraba shi tsakanin ƙafa biyu, kuma ya cika a ƙafa na gaba. Saboda haka, abincin Bulgaria yana ba bondamuwa mafi girma a kan tsokoki na kafa fiye da abincin da ke cikin wuri ko abincin dare. Bugu da kari, yayin Bulgarian lunge quadriceps yana ci gaba da aiki daga farkon motsa jiki zuwa karshe, kada ku shakata. Gwargwadon zurfin da kuke yi na abincin Bulgaria, girman girman nauyin samun gluteus Maximus.
Yadda ake yi:
Sanya ƙafafun baya a kan benci, kujera ko dandamali na matakala, kuma ka ɗan yatsan ƙafar ƙafar a saman. Nauyin jiki ya faɗi akan kafa mai tallafi. A shaƙar iska a hankali rage gwiwa na ƙafafun baya zuwa ƙasan saboda cinya da Shin na ƙafafuwan biyu sun kafa kwana a miƙe. Idan ya cancanta daidaita ƙafafun gaba a kan benci, ta bayanta ko gaba. Riƙe na secondsan daƙiƙoƙi, kuma ka fitar da iska zuwa matsayin farawa.
5. Ciwon huhu
Zangon tsinkayar motsa jiki motsa jiki ne mai matukar amfani ga girlsan mata. Ya ƙunshi gurnani, da cinyoyin waje da na ciki, sannan yana taimakawa aiki akan duk wuraren matsalar.
Yadda ake yi:
Daga inda kake tsaye, matsar da nauyin ka zuwa ƙafa ɗaya kuma kafa na biyu akan shaƙar iska kayi baya a kan sibin. Za a iya juya yatsan ƙafa na gaba zuwa waje kaɗan, yatsan kafa da gwiwa na ƙafafun baya yana juyawa zuwa ciki kaɗan. Gwiwar kafar kafa ta gaba ba ta wuce yatsan kafarta ba, cinya da Shin na ƙafafuwan biyu duk sun samar da kusurwar dama. A ƙasan squat ya kamata ku ji wani miƙawa a cikin tsokoki na ƙafafun tallafi. Bayan haka sai a tura diddige da kuma fitar da numfashi, komawa matsayin farawa. Kuna iya yin wannan aikin tare da kowace ƙafa a madadin, ko na farko ƙafa ɗaya, sannan wani.
Kara karantawa game da gefen GARI
Hare-hare: fa'idodi na gudu da kuma manyan kurakurai
Aikin motsa jiki yana da fa'idodi da yawa, don haka tabbatar da sanya shi cikin shirin horo idan kuna son yin aiki a kan tsokoki na ƙafafu da gindi. Motsa jiki yanada amfani musamman ga girlsan mata waɗanda yawanci sun fi so musamman don horar da ƙananan jikin.
Fa'idodi na kai hare-hare:
- Huhu - babban motsa jiki don ƙwayoyin gluteal da quads.
- Motsa jiki abu ne mai matukar motsa jiki, saboda yana daidaita yanayin zagayawa.
- Ba kamar squats ba, huhu yana da matukar tasiri don daidaita rashin daidaito na tsoka.
- Dangane da hare-haren ba kawai za ku iya ƙara yawan ƙwayar tsoka ba, har ma don faɗaɗa da faɗaɗa tsokoki, sa ƙafafun bushe da jijiyoyi.
- Huhun huhu tare da dumbbells ko barbell ya fi aminci ga bayanku fiye da squats.
- Wannan darasi yana da juzu'i da yawa, gwargwadon burin ku da damar ku.
- Kuna iya yin aikin motsa jiki koda a gida ba tare da ƙarin kayan aiki ba.
- Namomin ciki suna baka damar yin cinya na cinya, wanda yake da mahimmanci ga yan mata.
Attack: abin da za a kula
Bari muyi la’akari da manyan kura-kuran da mai koyon aikin yayi lokacin da yake huhun huhu. Don guje wa maimaita waɗannan kurakurai, yana da kyau a yi huhu a gaban madubi, aƙalla da farko, kuma a bi dabarun da suka dace.
Babban kuskuren lokacin yin huhu:
- Sock gwiwa yana zuwa gaba ko zuwa gefe (wannan yana ba da damuwa a kan haɗin gwiwa).
- Shari'ar ta ci gaba, ta koma baya, kafadun kunnensa (wannan yana ɗauke da nauyin daga tsokoki kuma yana ba da damuwa a kan kashin baya).
- Cinya da Shin na ƙafafuwan duka sun zama kusurwa 90 (wannan yana rage nauyi a kan jijiyoyin kuma yana kara nauyi a gwiwa da gwiwa).
- Feetafafun sarari da yawa (wannan yana haifar da asarar kwanciyar hankali da daidaito yayin motsa jiki).
Rashin aiwatar da hare-haren:
Daidai aiwatar da huhu:
Menene haɗarin aiwatar da harin ba daidai ba:
- Jin zafi a gwiwa gwiwa
- Jin zafi a cikin haɗin gwiwa
- Ciwon baya da ƙananan baya
- Rashin aiki sosai a kan tsokoki
Idan kuna da matsala na yau da kullun tare da haɗin gwiwa, to, motsa jiki motsa jiki ya fi kyau kada ku yi. Duba zabinmu na atisayen kafa don gwatso da za ku iya yi a ƙasa yana da aminci ga gwiwoyi.
Bambancin yana aiwatar da hari
Kamar yadda muka lura a sama, ɗayan fa'idojin motsa jiki, abincin motsa jiki shine adadi da yawa na gyare-gyare waɗanda zasu taimaka muku don haɓaka nau'o'in aikinku kuma don kauce wa halin zama cikin damuwa. Da ke ƙasa akwai ƙananan shirye-shiryen motsa jiki tare da bambancin bambancin huhu.
Godiya ga gifs tashoshin youtube , Yarinyar da ta dace, Marina Aagaard, shortcircuits_fitness.
1. Lingral lunge
2. Lunges a cikin da'irar
3. Yin bugun hanji a 1-2-3
4. Falo tare da daga gwiwa
5. Koma abincin dare tare da wucewa zuwa ƙafa
6. Baya baya tare da daga gwiwa
7. Harin + sumo squat
8. Falo gaba da baya
9. Hankon huhu mai tafiya
10. Huhu zuwa ga
11. Falo tare da juyawa
12. Falo tsalle tare da
13. Hankalin huhu na Plyometric
14. Hanyoyin huhu na Plyometric tare da tsalle
Kuna iya yin kowane bambancin huhu tare da ma'aunin nauyi ko wani nau'in juriya:
15. Falo a wuri mai dumbbells
16. Sauya abincin rana tare da dumbbells
17. Gefen lunge tare da dumbbells
18. Sauya abincin rana tare da barbell
19. Abincin rana tare da isar da butar butulu
20. Lateral lunge tare da ƙwallan magunguna
21. mirgina abinci tare da yin tudu
22. Falo tare da madaukai na TRX
23. Falo tare da sandaga
24. Falo tare da dandamali na matakala
Anan ga 'yan zaɓuɓɓuka na atisaye tare da ƙarin kayan aiki. Idan kana da dumbbells ko wasu kayan aiki, zaka iya sauƙaƙe da wahalar da aikin, abincin. Kara karantawa game da ƙarin kayan aiki don huhu da sauran motsa jiki:
- TRX: ingantaccen kayan aiki ga duka jiki
- Fitness roba band: mafi mashahuri kaya don ƙafa
- Weight: fasali, fa'ida daga azuzuwan, motsa jiki
- Jirgin sama: menene shi, abin da kuke buƙata da motsa jiki
- Motsa jiki na dandamali da yadda za'a zabi
- Sandbag: horar da nauyi a gida
Horar da shirin kai hari
Muna ba ku zaɓuɓɓuka da yawa shirye-shiryen hare-hare. Kuna iya horarwa tare da nauyin jikinsa (ba tare da ƙarin kayan aiki ba) ko tare da nauyi. Nauyin dumbbells ko barbells don zaɓar dangane da ƙwarewar jikinku. Masu farawa zasu iya amfani da dumbbells 2-3 kg ('yan mata), Kilogiram 5-7 (maza). A hankali ƙara nauyi kamar ci gaban jiki.
Kuna iya canza tsarin koyarwar da yawan hanyoyin zuwa kanku. Kusa da motsa jiki yana nuna adadin saiti da lambar maimaitawa (misali, 3 × 10 yana nufin saiti 3 na maimaitawa 10 akan kowace kafa). Sauran tsakanin saiti 30-60.
Tsarin darasi tare da hare-hare don masu farawa:
- Falo a wurin (3 × 10)
- Koma lunge tare da daga gwiwa (3 × 10)
- Lateral abincin dare (2 × 15)
- Falo gaba da baya (2 × 10)
- Diagonal huhu (3 × 10)
Tsarin darasi tare da huhu don asarar nauyi:
- Ularfafa abincin hanzari a 1-2-3 (3 × 12)
- Attack + sumo squat (3 × 12)
- Harin ta tsalle (3 × 10)
- Abincin abincin tare da juyawa (3 × 10)
- Diagonal huhu (3 × 12)
- Hankalin Plyometric / tsalle (3 × 10)
Tsarin darasi tare da huhu tare da nauyi mai nauyi don ci gaban tsoka:
- Kayan abincin gargajiya (3 × 10)
- Falo a wurin (3 × 10)
- Komawa lunge (3 × 10)
- Bulgarian abincin rana (3 × 10)
Tsarin darasi tare da hare-hare don tsokoki na gluteal:
- Kayan abincin gargajiya (3 × 15)
- Diagonal huhu (3 × 12)
- Komawa lunge (3 × 15)
- Bulgarian abincin rana (3 × 15)
- Hannun huhu masu tafiya (3 × 20)
Tsarin darasi tare da huhu don kafafu:
- Falo tare da daga gwiwa (3 × 10)
- Ularfafa abincin hanzari a 1-2-3 (3 × 10)
- Diagonal huhu (3 × 12)
- Samun dama a cikin da'irar (3 × 8)
- Hankalin Plyometric / tsalle (3 × 10)
- Koma abincin hanji tare da ƙafafun kafa (3 × 10)
Bidiyo masu taimako kan motsa jiki
Idan kana son sanin karin bayani game da hare-haren, muna baka shawarar ka kalli wadannan gajeren bidiyon akan dabarar da ta dace da wannan aikin:
1. Dabarar kai hare-hare na gargajiya
2. Huhu: yadda ake amfani da gindi
3. Kai hari: dabara mai kyau da kuma bambancin huhun huhu
4. Yaroslav Brin: hare-hare da dabaru na
Dubi kuma:
- Ja-UPS: yadda ake koyon kamawa daga sifili
- Pushups: yadda ake tura-UPS tare da sifili
Don sautin da ƙara tsokoki, Legafafu da gindi