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Juyin Australiya shine mafi sauƙi madadin ja-in-ja na barbell na gargajiya. Wannan motsa jiki ya dace da maza da mata na kowane matakin dacewa.
Ana kuma san ja-in-ja na Australiya da riko a kwance, ƙaramar mashaya, barbell, barbell, rataye, ko jan-up a kwance.
Wannan ba shine mafi mashahuri ba, amma motsa jiki mai sauƙi kuma mai tasiri ga baya. Ya dace da maza da mata na kowane matakan dacewa.
Yadda ake yin jana'izar Australiya
Jikin yana matsayi a sarari ta yadda sandar cirewa ta kasance a matakin ƙirji. Kafafu da kyau yakamata a kwantar da su akan pancake da ke kwance a ƙasa. Idan babu pancake, an sanya ƙafafu a ƙasa tare da girmamawa a kan diddige, gwiwoyi sun dan lankwasa.
Sannan suna aiki bisa ga algorithm mai zuwa:
- Yi rataye akan mashin giciye tare da riko kai tsaye dan faɗi fiye da kafadu.
- Ɗauki mataki ɗaya ko biyu gaba kuma ku kwantar da jiki.
- A kan wahayi, ja jiki zuwa mashigar giciye saboda tashin hankalin tsokoki na baya.
- Kafin isa 3-5 cm zuwa mashaya na mashaya, suna rage kafada kuma suna riƙe numfashin su na tsawon daƙiƙa biyu.
- A lokacin fitar numfashi, latissimus dorsi yana takure kuma an saukar da shi a hankali, yana hana jiki yin sagging.
Tare da nau'in motsa jiki mara nauyi, yana halatta a durƙusa gwiwoyinku a kusurwar dama. Wannan matsayi yana haɓaka haɓaka kuma yana ƙara kwanciyar hankali.
ƙwararrun ƙwararrun masu ɗagawa suna yin ɗaga hannu ɗaya na Ostiraliya.
- Ƙaƙwalwar babba na kyauta yana danna gefe, kuma mai aiki yana matsawa zuwa tsakiyar jiki daga matsayi mai siffar kunkuntar ƙugiya.
- An baje kafafu a fadi. Duk tsokoki na jiki suna matsawa kuma suna ja kirji zuwa mashigar giciye. Ƙananan juyi na jiki tare da wannan fasaha ba makawa. Karfin jiki bai kamata ya koma baya ba, wannan shine mafi mashahuri kuskuren wannan bambancin motsa jiki.
- A kan sanduna masu kama da juna, yana da dacewa don yin jan-up na Australiya tare da tsaka tsaki. Wannan matsayi na jiki a sararin samaniya yana ba da kaya a kan gwiwar hannu da kafadu.
- Ƙananan mashaya shine, ƙarin ƙoƙarin da za ku yi. Lokacin da ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun suna sauke mashaya, yana da mahimmanci don tabbatar da cewa jiki baya hutawa a ƙasa a mafi ƙasƙanci. Nisa daga baya zuwa bene ya kamata ya zama akalla 10 cm.
Wannan motsa jiki zai zama kyakkyawan farawa ga waɗanda suke so daga baya su koyi yadda za su ja da kansu ta hanyar gargajiya a kan sandar kwance.
Babban ribobi da fursunoni na Ostiraliya ja-ups
- Babban fa'idar wannan motsa jiki shine aminci. Ba ya ba da wani raguwa ko nauyin axial akan kashin baya. Nauyin da ke kan rotator cuff na kafada yana da ƙasa da 50% fiye da na yau da kullun (wannan muhimmin abu ne ga mutanen da ke da nauyin jiki mai girma).
- A daya hannun, wannan dabara ba ya ba ka damar yin famfo sama mai fadi da baya. Don wannan dalili, kuna buƙatar shingen kwance na gargajiya. Daga ra'ayi na maza da suke so su sami karfin tsokoki, wannan ya rage. Kuma daga ra'ayi na 'yan matan da suka yi ƙoƙari su kasance masu alheri kuma a lokaci guda suna dalla-dalla ga tsokoki na baya na sama, wannan ƙari ne.
Menene tsokoki ke shiga aiki
Idan kun sanya ƙafafunku a ƙasa kuma ku ɗauki madaidaiciyar riko na tsakiya, babban nauyin zai kasance:
- latissimus dorsi;
- deltoids na baya;
- biceps;
- hannun hannu;
- wuyan hannu
A lokacin motsa jiki, bayan cinya, tsokoki na gluteal, abdominis na dubura da masu extensors na kashin baya suma suna aiki.
Madadin abubuwan jan hankali na Australiya na gargajiya
Baya ga bambance-bambancen motsa jiki da aka bayyana a sama, wasu nau'ikan nau'ikan guda huɗu sun shahara tsakanin 'yan wasa masu farawa da matsakaici:
- A cikin injin Smith – Wannan shi ne mafi sauki bambancin. Ƙafafun suna hutawa a kan raƙuman na'urar kwaikwayo, wuyansa yana da tsayin daka, tsayin giciye ya dace don daidaitawa.
- Koma baya - Wannan nau'in yana ƙara nauyi akan biceps kuma yana kawar da tashin hankali daga baya. Nisa tsakanin dabino da aka sanya a cikin juzu'i ya kamata ya bambanta tsakanin 30-40 cm.
- A kan sanduna marasa daidaituwa - Bars suna da kyau saboda suna samar da tsayi mai dadi. Koyaya, yatsunsu na iya zama mara daɗi idan ma'aunin giciye yana da babban diamita. A cikin irin wannan yanayi, madauri don gogewa za su zo wurin ceto. Idan kun sanya kafafunku a kan tallafi, jiki zai fada cikin jirgin sama a kwance. Daga buƙatar kula da matsayi mai mahimmanci, nauyin da ke kan dukkan tsokoki zai karu sosai: baya, kafadu, makamai da mahimmanci.
- A kan zobba da madaukai - Wannan motsa jiki yayi kama da TRX ja-ups. Yayin aiwatar da shi, zaku iya jujjuya hannuwanku - alal misali, fara daga wuri ɗaya kuma ku gama faɗin magana. Yin aiki tare da zobba yana ƙarfafa tsokoki na goyon bayan baka na haɗin gwiwa na kafada. Ya dace ne kawai ga ƙwararrun 'yan wasa saboda rikitarwar kisa da babban haɗarin rauni.
Jigilar Ostiraliya wani motsa jiki iri-iri ne da za a iya yi a gida.