Contents
Yadda ake gina ƙafa: Shirye-shiryen motsa jiki 4
Horar da hannaye yana buƙatar kulawa ta musamman da horo lokacin yin aiki, tunda hannaye wani muhimmin sashi ne na tsokoki masu jituwa. Gwada wannan ƙayyadaddun shirin don matsakaicin haɓakar gaba.
Mutane da yawa ba sa ganin horon gaɓoɓin hannu a matsayin muhimmin sashe na gabaɗayan horo na gaba ɗaya hadadden tsoka. kuma - wannan shine burin mafi yawan masu gina jiki a kowane dakin motsa jiki, amma menene game da sauran? Ƙananan horarwar tsoka shine abin da ke kammala ci gaban gaba ɗaya hadaddun tsoka a jikin ku.
Cinyoyin biceps, calves, hindquarters da goshi na gaba suna cikin ƙananan tsokoki waɗanda, idan an horar da su yadda ya kamata, na iya sa jikinka ya zama mai jituwa da daidaituwa. Godiya ga waɗannan tsokoki ne za ku iya cin nasara ko rasa gasar gina jiki, ko kuma kawai tada sha'awar wasu.
Yi la'akari da mene ne manya-manyan kafadu idan ba ku da nau'i-nau'i na ingantattun gyaggyarawa. Ba wai kawai za su inganta bayyanar ku ba, za ku iya haɓaka ƙarfin da kuke buƙata don ɗaga nauyi kuma daga baya ku sami taro a wasu wurare kamar baya, kafadu, da biceps.
Tabbas, gaɓoɓin goshi suna samun wasu abubuwan ƙarfafawa daga jujjuyawar, layuka da latsa sama / ƙasa, amma don buɗe cikakkiyar damar yuwuwar goshin (musamman idan sun kasance maƙasudin raunin ku), kuna buƙatar ƙara saitin motsa jiki na musamman. shirin horo. Wannan ba yana nufin cewa zaku iya iyakance kanku ga ƴan motsi na bazuwar don goshin gaba ba, waɗanda aka yi cikin sakaci da rabin zuciya.
Horar da hannayen gaba yana buƙatar kulawa ta musamman da horo lokacin yin tsarin motsa jiki a wurin zama ko tare da dannawa a kan benci. Shirin da aka yi tunani mai kyau wanda ya hada da adadin motsa jiki mai dacewa a daidaitaccen ƙarfin da kuma yin amfani da kusurwoyi daban-daban shine hanya mafi kyau don cimma matsakaicin ci gaban tsoka.
Anatananan jikin mutum
Abin mamaki shine, hannun gaba shine rukuni mai rikitarwa na ƙananan tsokoki tare da ayyuka masu yawa. Brachialis (tsohon brachialis) da brachioradialis ( tsokar brachioradialis) suna da alhakin jujjuya gwiwar gwiwar hannu da goyan bayan goshin gaba yayin jujjuyawar. Ƙwararren madauwari yana goyan bayan hannun gaba yayin juyawa da kuma jujjuyawar gwiwar hannu.
Tsokoki masu sassauƙa (palmaris longus, radial wrist flexor, da ulnar flexor na wuyan hannu) suna matsawa tafin hannu, yayin da tsokoki masu extensor (ulnar extensor na wuyan hannu da radial extensor na wuyan hannu) sun cire shi. Cikakken shirin ya kamata ya haɗa da ƙungiyoyi don cikakken ci gaban tsokoki na duk sassan goshin gaba.
Fitar da hannaye na karfe!
Yanzu da kuka san game da jikin mutum da hanyoyin motsi, bari mu gano yadda ake yin famfo sama. Motsi da atisayen da aka gabatar an tsara su ne don haɓaka aikinku duk lokacin da kuka je wurin motsa jiki. Ka tuna koyaushe yin amfani da dabarar da ta dace kuma kar a ɗaga nauyi da yawa don kar a lalata lafiyarka.
Flexion na wuyan hannu
Ƙunƙarar wuyan hannu na asali (tsokoki masu sassauci suna aiki da yawa) ana iya yin su tare da barbell, toshe, ko biyu na dumbbells. Amfanin dumbbells shine ana iya amfani da su lokacin da mai horo ya ƙuntata jujjuyawar wuyan hannu da kuma lokacin da yake da wuya a yi amfani da sandar madaidaiciya.
Ɗauki kaya kusan faɗin kafaɗa kuma sanya hannayenku ko dai a kan benci ko kan cinyoyinku domin a sauke hannayenku zuwa ƙasa.
Don farawa da, mika hannunka na gaba kuma ka rage nauyi ƙasa, riƙe sandar da ƙarfi. Juya motsi kuma mayar da hannaye zuwa sama don cimma matsananciyar tsoka. Kewayon motsi zai zama ƙanƙanta, don haka kar a yi ƙugiya ko karkatar da kaya don guje wa rauni.
tip: Ga wadanda suka sami matsayi na forearms a kan benci ko kuma sun durƙusa kadan kadan, yana da daraja ƙoƙarin lankwasa wuyan hannu a baya. A cikin matsayi na tsaye, riƙe ƙwanƙwasa a bayan kwatangwalo tare da riko da yawa.
Matsa hannuwanku zuwa gindinku don ƙarin tallafi kuma, ta amfani da hannayenku kawai, ɗaga sandar sama har sai tsokoki sun kulla. Yin motsi ta wannan hanya na iya sauƙaƙa wani lokaci radadin da wasu ke ji lokacin da suke miƙewa yayin yin murƙushe wuyan hannu na gargajiya.
Juya Rikon Ƙunƙara
Reverse grip wrist curls ana yin su ne kamar yadda ake yi na yau da kullun na wuyan hannu, sai dai tafukan suna fuskantar ƙasa kuma tsokoki na extensor suna aiki.
Rike ƙwanƙwasa, toshe hannun, ko dumbbells a kan benci ko cinyoyinku tare da tafukan ku ƙasa, ba da damar nauyi don shimfiɗa tsokoki na extensor, sannan juya motsi zuwa sama don cimma raunin tsoka. Ka tuna don sarrafa motsi kuma kada kuyi nauyi.
tip: Don cimma ƙarfin maimaitawa, gwada riƙe kowane ƙanƙancewa yayin da kuke ɗaga sandar sama na ƴan daƙiƙa guda. Ba dole ba ne ka yi amfani da nauyi mai nauyi kuma sakamakon zai yi daraja!
Hannun salon guduma
Ana amfani da curls irin na guduma a horon biceps, amma kuma suna da ƙari ga cikakken shirin haɓaka hannun gaba. A lokacin murɗa guduma, brachialis da brachioradialis suna aiki tare da biceps don taimakawa haɓaka koli na biceps.
Kawai ka riƙe hannayenka tare da dumbbells guda biyu tare da jikinka tare da manyan yatsan hannu suna nuna ƙasa. Ba tare da karkatar da hannayenku ba, lanƙwasa hannuwanku kuma ɗaga nauyi zuwa kafada - motsi ya kamata yayi kama da guduma. Rage hannunka, sannan maimaita.
tip: Wata hanyar yin wannan motsa jiki (wasu suna ganin ya fi tasiri) ita ce tare da sarƙaƙƙiya irin na guduma. Matsar kamar na sama, amma maimakon karkarwa tare da jiki, lanƙwasa saman jikin zuwa kishiyar kafada. Madadin hannaye.
Juya Riko Curl
Juya-riko ƙwanƙwasa ƙwanƙwasa babban madadin salon guduma ne. Yi lanƙwalwar ƙwanƙwasa kamar yadda za ku yi don motsa jiki na bicep, kawai tare da juyi riko akan sandar kimanin nisan kafada. Tabbatar kun tsaya kan dabarun motsa jiki kuma kuyi amfani da matsakaicin nauyi.
tip: Don kyakkyawan sakamako tare da keɓantaccen horo na gaba, gwada jujjuya lanƙwasa a kan benci na Scott. Don haka ba kawai za ku yi cikakken aiki da ƙungiyoyi ba, amma kuma ku tabbatar da warewar tsokoki masu horarwa. A wannan yanayin, kuma zaɓi nauyin matsakaicin nauyi, saboda yana da matukar wahala a yi wannan aikin tare da nauyi mai nauyi.
Horon ya isa
Akwai hanyoyi da yawa don inganta rikonku yayin horar da ƙarfi da haɓaka tsoka a cikin goshinku. Tsarin motsa jiki don horar da riko, rashin madauri lokacin yin wasu motsa jiki don tsokoki na baya da kuma ɗaukar pancakes kaɗan ne kawai don haɓaka tsokoki na gaba.
Ɗaya daga cikin hanyoyin da suka fi dacewa shine samun ƙarfi mai ƙarfi a kan sandar a ƙarshen duk saitin lanƙwan hannu. Misali, bayan kowane saiti, lanƙwasa wuyan hannu zuwa wuri mai matsewa, matse sandar da ƙarfi, kuma ka riƙe na daƙiƙa biyar zuwa goma. Wannan motsa jiki zai zama da wahala bayan daidaitaccen saiti, amma zai ƙara ƙarfin ƙarfin ku kuma ya ƙara ƙarfin shirin horo na gaba!