Tsallake zuwa abun ciki

Teburin Flexora: Babban kurakurai da yadda ake yin daidai

Tebur mai lankwasawa
Lokacin Karatu: 6 mintuna

A tebur mai lankwasawa ana la'akari da shi a matsayin daya daga cikin mafi mahimmancin motsa jiki don ƙarfafa ƙananan tsokoki, amma kuma gaskiya ne cewa akwai masu yin Allah wadai da amfani da shi.

Abin tambaya a nan shi ne, ko wannan atisayen zai haifar da fa’ida ko a’a ga masu gudanar da shi, zai dogara da yawa a kan mahallin, wato idan aka yi tafiyar ta hanyar da ta dace.

Kuskuren gama gari da mutane ke yi a cikin aikin kowane motsa jiki na iya haifar da matsaloli da yawa da Sakamakon sakamako, galibi akan haɗin gwiwa da kuma haɗarin raunin tsoka.

Don duk wannan, mun yanke shawarar kawo wannan labarin don nuna muku duk abin da ya fi mahimmanci tebur mai lankwasawa, daga hanyar da ta dace don yin aikin motsa jiki zuwa kulawar da za a yi yayin aikin.

Kuna son sanin komai game da shi? Duba ƙasa yadda ake yin tebur mai lanƙwasa !

Babban tsokoki sun haɗa

Daya daga cikin manyan shakku na wadanda suka yi da tebur mai lankwasawa shine sanin irin tsokoki da ke cikin aikin wannan aikin duba ƙasa flexor tebur tsokoki kuma idan flexor tebur aiki glutes.

Wannan motsa jiki ne wanda ke ware abin da ake kira tsokoki na hamstring, wanda aka kafa ta:

  • semitendinosus tsoka
  • biceps femoris tsoka
  • semimembranosus tsoka

Duk waɗannan tsokoki suna da nau'in nau'in bi-articular kuma suna da alhakin dukan motsin gwiwa na gwiwa, sake dawowa fata da kuma tsawo na hip.

Sauran tsokoki tare da ƙananan shiga cikin motsa jiki na tebur mai lankwasawa, ban da abin da ake kira hamstrings, sune:

  • tsokar sartorius
  • tsokar popliteus
  • tsokar gracilis

Manyan bambance-bambance ga kowane rukunin tsoka da ke ciki

motsa jiki na tebur mai lankwasawa ana yin shi sau da yawa saboda yana taimakawa wajen yin aikin hamstrings a cikin mafi girma kuma mafi kyau hanya, duba ƙasa flexor tebur motsi.

Akwai wasu fasahohi ko bambance-bambancen da ke taimakawa wajen haɓaka aikin a kan waɗannan tsokoki har ma da ƙari, wanda ke taimakawa wajen karya tsattsauran ra'ayi mai ban tsoro da ƙarfi. samun karfin tsoka.

Tsakanin lankwasawa tebur bambancin, an nuna manyan su a ƙasa:

     sannu a hankali

      Wannan bambancin ne wanda ke taimakawa wajen yin aiki da tsokoki a hanya mai tsanani a cikin tebur mai lankwasawa, ta hanyar cadence na motsa jiki. Yana sa wahalar wannan motsa jiki ya fi girma kuma yana haɓaka haɓaka mai faɗi akan waɗannan ƙungiyoyin tsoka.

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     m maimaitawa

      Irin wannan bambancin yana taimaka maka yin aikin motsa jiki fiye da gajiyar tsoka kuma don inganta haɓaka mafi girma a cikin tsokoki da ake aiki. A cikin wannan nau'i na fasaha, za ku yi duk maimaitawa har sai kun isa abin da ake kira "concentric failure", sannan za ku sake yin maimaitawa, tare da raguwa, ba tare da wani hutu ba.

     isometry

      Bambanci na ƙarshe na motsa jiki wanda ke taimakawa wajen ƙara haɓakawa ga tsokoki na cinya na baya shine lankwasawa tebur tare da isometry. Ana iya yin shi ko dai tsakanin kowane maimaitawa ko bayan kammala su. Manufar yin amfani da isometry ko ƙayyadaddun ƙayyadaddun isometric shine ƙara lokacin da tsoka ke cikin tashin hankali, yana haifar da haɓaka mai girma don cimma ƙarfin tsoka. hauhawar jini , ƙarin bayani game da yadda ake daidaita tebur lankwasawa

Baya ga waɗannan motsi, muna da darasi kamar haka:

Yadda ake yin motsa jiki daidai

A flexor tebur daidai kisa, Kamar kowane nau'in motsa jiki, yana buƙatar yin aiki da kyau don amfanin da aka samu ya fi kyau a cikin tsarin horo. yadda za a yi flexor tebur.

Matsalar ita ce yawancin mutane sun ƙare yin motsa jiki ba daidai ba, suna tunanin suna yin shi daidai.

Saboda haka, a ƙasa za ku san duk matakan da ake bukata don aiwatar da aikin tebur mai lankwasawa daidai kuma ku yi amfani da shi sosai:

  • Abu na farko da za ku yi, ba shakka, shine ku kwanta akan tebur kuna jingina kan cikin ku, wato, cikin ku yana fuskantar ƙasa akan na'urar.
  • Bayan kun kwanta, yakamata ku daidaita matashin kai tsaye sama da diddige ku.
  • Sa'an nan kuma, kuna buƙatar fara motsi na ƙwanƙwasa gwiwa, don ƙwanƙwaran ku suna yin kwangila.
  • Mataki na gaba shine komawa sannu a hankali zuwa matsayi na farawa, barin gwiwoyinku suna karawa a cikin hanyar sarrafawa.
  • Maimaita motsi har sau da yawa kamar yadda masu sana'a suka nuna don kowane jerin

Tare da wannan madaidaicin motsi, zaku iya ƙarfafa haɓakar haɓakar tsoka kuma zaku sami mafi kyawun hauhawar jini a cikin tsokoki da ke aiki a cikin wannan motsa jiki.

Babban kurakurai a cikin aiwatar da tebur mai sassauci

Abin takaici, mutane da yawa har yanzu suna ci gaba da gudanar da motsi na tebur mai lankwasawa ba daidai ba, don haka fiye da gabatar da mataki-mataki don yin shi yadda ya kamata, ya zama dole a nuna kurakurai.

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Lokacin da muka nuna muku wanene kuskuren da aka fi sani a lokacin aiwatar da aikin, to yana da sauƙi mutane su kula da shi yayin aiwatar da shi.

Ɗaya daga cikin kuskuren da mutane suka fi sani lokacin yin wannan motsa jiki shine ɗaga gindin ku yayin da kuke lanƙwasa da kuma mika gwiwoyinku, wanda ke kara yawan damuwa a kan bayanku.

Dole ne jiki ya kasance koyaushe yana manne da tebur yayin aiwatarwa kuma baya dole ne ya motsa, kuma idan ba za ku iya kiyaye ta haka ba, saboda nauyin da ake amfani da shi a cikin motsa jiki yana sama da abin da zai iya ɗauka.

Wani kuskuren gama gari lokacin yin motsa jiki shine cewa mutane ba sa jujjuyawa a 90º, wanda ya ƙare yana tasiri sakamakon da za a samu. yadda ake maye gurbin tebur lankwasawa.

Mafi kyawun motsa jiki kyauta don maye gurbin (babu takalmin gyaran kafa)

Wanda baya so yayi tebur mai lankwasawa kuma sun fi son zaɓar motsa jiki na kyauta don maye gurbinsa, ba tare da amfani da kowane nau'in na'ura ba, akwai shawarwari guda biyu waɗanda ke taimakawa da yawa kuma sun fi kyau:

Wadannan motsa jiki guda biyu, ta hanyar, suna ƙarfafa tsokoki fiye da tebur kuma don haka ana iya yin su tare da tabbacin cewa sakamakon zai kasance mai kyau sosai.

Sakamakon kurakurai a cikin aiwatar da tebur mai sassauci

Tebur mai sassauci shine motsa jiki wanda, lokacin da ba a yi shi daidai ba, zai iya haifar da sakamako masu yawa, musamman a yankin lumbar.

Lokacin da za ku yi ƙwanƙwasa gwiwa, wato, lokacin da ƙafar ƙafar ƙafa ta faru zuwa ga glutes, yana da mahimmanci don kauce wa hadarin yin matsayi na hyperlordotic.

Wannan shi ne saboda irin wannan matsayi lokacin yin aikin motsa jiki yana haifar da lalacewa ga lumbar, wanda zai iya haifar da ciwo mai yawa, mummunan ciwo mai tsanani da ƙananan ciwon baya, ban da hernias da raunuka daban-daban, wanda shine babban haɗari.

Teburin Flexor: Fahimtar abin da za ku yi don inganta abubuwan kuzari

Daga yanzu, za ku ga wasu shawarwari masu ban mamaki waɗanda za su taimaka wajen inganta abubuwan motsa jiki yayin aiwatar da aikin. tebur mai lankwasawa:

  • Amplitude: mafi kyawun lokacin juriya a cikin motsa jiki na tebur mai lankwasawa yana faruwa a duk lokacin da gwiwa ya kai iyakar 90º, don haka idan wannan kewayon bai isa ba, aikin tsoka yana raguwa kuma amfanin motsa jiki ya ragu. Idan ba za ku iya kammala lanƙwasawa ba, to ku rage nauyin da ke kan injin.
  • Sanya ƙafafunku daidai: Sanya ƙafafunku daidai a cikin tebur mai lankwasawa yana da mahimmanci, kuma abin na'urar na'ura yana buƙatar hutawa kawai a saman haɗin gwiwa na idon kafa, wanda ke sa kewayon motsi ya fi fadi kuma yana ƙara ƙarfin wannan motsa jiki.
  • Ci gaba da kwanciyar hankali: motsa jiki tare da tebur ana la'akari da shi azaman haɗin gwiwa guda ɗaya, amma akwai ƙungiyoyi daban-daban waɗanda ke motsawa lokacin yin aikin. Ƙashin ƙashin ƙugu, alal misali, yana yin motsi da ake kira anteroversion, wanda hip yayi aiki a baya, tare da kashin baya yana cikin hawan jini kuma tare da idon sawun yana yin ɗan ƙarami kaɗan, don haka yana da mahimmanci cewa hip ya tsaya.
  •  Tsaya gwiwoyi a mike: gwiwoyi sune nau'in hinge-nau'in haɗin gwiwa, don haka suna yin duka motsin motsi da haɓakawa. Jujjuyawar ciki da jujjuyawar gwiwoyi na gefe suna faruwa zuwa iyakacin digiri, wanda shine dalilin da ya sa dole ne su kasance a daidaita su don guje wa yanayi mai yawa.
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Kariya don yin tebur mai sassauƙa

Kulawar da za a yi tare da tebur mai lankwasawa suna da mahimmanci don tabbatar da tsaro yayin horo, don haka ya kamata ku san su.

Wannan zai taimaka wajen hana raunin da ya faru yayin motsa jiki, don haka ga wasu mahimman ka'idoji:

  • Koyaushe kiyaye gwiwoyi a cikin tsaka tsaki
  • Ka kiyaye hips ɗinka da kyau
  • kar ka motsa baya
  • Ka guji yin lodin injin, wanda zai iya haifar da rauni

Tare da wannan duka, za ku tabbatar da cewa za a yi atisayen da kyau kuma za su kawo sakamako mai kyau maimakon haifar da asara.

Kammalawa

Kamar yadda ka gani, da tebur mai lankwasawa Wani nau'i ne na motsa jiki da ake yi a wuraren motsa jiki, amma akwai wadanda har yanzu suke shakkar ko za su sanya shi a cikin horon da suke yi, saboda tsoron samun raunuka.

A cikin wannan rubutun, kun koyi abubuwa da yawa game da wannan motsa jiki, hanyar da ta dace don aiwatar da shi, wasu mahimman bambance-bambancen don ƙara tsokanar tsokoki da kuma matakan da ya kamata a ɗauka.

Duk waɗannan bayanan za su ba da tabbacin ingantaccen aikin motsa jiki mafi aminci, da guje wa matsalolin da za a iya yi a lokacin aikin da kuma a cikin dogon lokaci don musculature.

Shin kuna son labarin yau game da tebur mai lankwasawa?

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