Tsallake zuwa abun ciki

Zaren kai tsaye: Tips don aiwatarwa

ZAUREN KAI TSAYE
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A barbell nada Yana ɗaya daga cikin fitattun atisayen motsa jiki a cikin ginin jiki kuma a zahiri kowa, aƙalla sau ɗaya, ya yi shi a cikin dakin motsa jiki.

Wannan motsa jiki ya zama ruwan dare gama gari, saboda yawancin yuwuwar bambance-bambancen da yake kawowa, ta yadda mutane za su iya yin shi ta hanyoyi daban-daban.

Domin tabbatar da cewa sakamakon da za a samu tare da barbell nada zai zama da gaske tasiri, babu wani abu mafi muhimmanci fiye da sanin ainihin yadda za a yi.

Fiye da haka, ana buƙatar hankali akan menene kuskuren da aka fi sani da kuma yadda za a dauki kulawar da ya dace don kauce wa raunin da ya faru.

Dalilin wannan labarin, don haka, shine don nuna muku duk abin da ya fi mahimmanci game da wannan darasi.

motsa jiki na zaren kai tsaye
motsa jiki na zaren kai tsaye

Babban tsokoki sun haɗa

Lokacin da kuke motsa jiki barbell nada, akwai ayyukan tsokoki da yawa na manyan gaɓɓai. tsokoki na barbell:

  • Dogon kai biceps brachii tsoka
  • Short head biceps brachii tsoka
  • brachioradialis tsoka
  • tsokar brachialis

 Duba ƙasa bambance-bambancen zaren kai tsaye.

Manyan bambance-bambance ga kowane rukunin tsoka da ke ciki

Amfani da bambancin barbell nada yana taimakawa wajen haɓaka tsokoki daban-daban ta hanyar da ta fi dacewa, wanda shine dalilin da ya sa yana da mahimmanci don sanin manyan su don sa tsokoki na hannu ya fi karfi a hanyar da ta dace.

  • sandar zaren kai tsaye
  • zaren giciye kai tsaye
  • zare kai tsaye
  • Kai tsaye curl tare da dumbbells
murƙushe tsoka
murƙushe tsoka

sandar zaren kai tsaye

Anan akwai wasu shawarwari don bambancin barbell waɗanda za a iya yi tare da barbell:

· Scott Barbell Curl: Wannan nau'in bambancin yana ba ku damar yin aiki da kan gaba na tsokar biceps ta hanyar da ta fi dacewa. Lokacin yin ta a zaune, ba za ku yi motsi ba kwatsam tare da goyan bayan hannuwanku. Kuna iya yin wannan darasi tare da mashaya W da mashaya na gargajiya.

· Reverse Barbell Curl: wannan nau'in motsa jiki ne da ke ba ku damar yin aiki duka biyun biceps ɗinku da tsokoki na gaba. Dole ne a yi shi a tsaye kuma tare da kamawa, wato tafukan hannaye suna fuskantar ƙasa, sannan a gani. yadda za a yi barbell curls

Kai tsaye curl tare da dumbbells

Anan akwai shawarwari guda biyu don bambancin barbell curl tare da dumbbells:

  • guduma kai tsaye zaren: a cikin wannan darasi, za ku ajiye hannunku a cikin tsaka tsaki don kunna guntun kan biceps, yana kawo ƙarin fa'ida ga hauhawar jini na tsoka, kuma za a iya yi tare da mashaya ko dumbbells
  • madaidaiciya zare a kan benci mai karkata: lokacin da kake tunanin yin motsa jiki na curl mayar da hankali kan haɓaka tsokar brachii biceps, to wannan shine ɗayan mafi kyawun zaɓuɓɓuka. Ana yin shi tare da kafada koyaushe a cikin jujjuyawar, don haka rage ƙarancin aiki da aka ambata a baya. Har ila yau, motsa jiki na bambance-bambancen ya ƙunshi babban aiki a kan kawuna biyu (gajere da tsawo) na biceps brachii, saboda babban yiwuwar canza matsayi na wuyan hannu a lokacin motsi. Saboda ana goyan bayan ginshiƙi, akwai ƙarancin haɗarin “sata” lokacin motsin barbell
  • Ƙaddamar da hankali: a cikin yanayin motsa jiki mai mahimmanci, ana yin motsi koyaushe tare da gwiwar gwiwar hannu kai tsaye a kan gwiwa, kasancewa ɗaya daga cikin bambance-bambancen da aka saba da shi na curl kai tsaye. Ya kamata a yi shi a gefe ɗaya kuma yana mai da hankali kan brachialis da tsokoki na biceps. Ana buƙatar kulawa mai yawa tare da matsayi, saboda ba shine mafi kyau ba kuma mafi dacewa, har ma da la'akari da dogon lokaci, duba ƙasa. zaren kai tsaye akan crossover.
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zaren giciye kai tsaye

Wannan nau'in motsa jiki ne na keɓewar biceps, wanda za'a iya yin shi ta bambance-bambance daban-daban, koyaushe tare da jan hankali yana haifar da tashin hankali a cikin tsoka a cikin motsi.

Kuna iya yin shi ko dai a gefe ɗaya ko biyu, ta amfani da madaidaicin sandar ko zaren kai tsaye tare da w mashaya, igiyoyi ko ma mai kamawa, duba ƙasa zaren kai tsaye tare da igiya.

Zaren kai tsaye akan pulley

A kan abin wuya, ɗayan mafi kyawun motsa jiki shine curl na USB:

  • Zaren igiya (wanda aka yi a bayan kai): ana ɗaukarsa ɗayan mafi bambancin bambancin barbell nada, kuma hankali yana da matukar mahimmanci saboda babban motsi shine jujjuya gwiwar gwiwar hannu kuma wannan na iya haifar da rashin isa ga biceps brachii. A gefe guda, yana aiki sosai don ƙarfafa brachialis.

duba gaba zaren kai tsaye yadda ake yi.

bambance-bambancen zaren kai tsaye
bambance-bambancen zaren kai tsaye

Yadda ake yin motsa jiki daidai

Sanin yadda ake yin motsa jiki daidai yana da mahimmanci don tabbatar da sakamako mai kyau da kuma guje wa duk wani haɗarin rauni, kuma a nan yana da matukar muhimmanci ku san yadda ake aiwatar da aikin a aikace. barbell nada da yanayin da aka dauka.

Tare da madaidaicin matsayi da kisa, zai yiwu a inganta musculature mafi kyau tare da manufar haɓaka hypertrophy da rage yiwuwar samun rauni.

Na gaba, zaku san matakan aiwatar da wannan darasi daidai:

  • Tsaye, yi ƙoƙarin riƙe sandar da kyau tare da hannayenku a cikin matsayi mara kyau kuma koyaushe a cikin layi ɗaya da kafaɗunku. Tsaya gwiwar gwiwar ku da sandar kullun a gaban jikin ku, kusa da layin ku.
  • Tsayawa kashin baya madaidaiciya da maƙarƙashiya, bari hannayenku su tsaya a gefenku sannan fara motsi jujjuyawar gwiwar hannu har sai kun kai matsakaicin ƙanƙancewar biceps ɗin ku.
  • Bayan an sami mafi girman ƙwayar tsoka, sa'an nan kuma fara ƙaddamar da gwiwar hannu a cikin hanyar sarrafawa har sai an kai matsayi na farawa.
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Manyan kurakurai a cikin aiwatarwa

Mutane da yawa suna yin kuskure mai tsanani lokacin yin motsa jiki, kuma wannan ba shi da bambanci idan ya zo barbell nada.

Mafi sani game da wannan darasi, gami da hanyar da ta dace don yin shi da kuma mafi yawan kuskure, mafi kyawun sakamakonku zai kasance.

Mafi yawan kuskuren da mutane ke yi a lokacin da ake yin curls shine "sata" motsi ta hanyar yin ƙananan baya ko kafadu.

Kuskuren yawanci ana yin su har ma da gogaggun mutane da shahararrun mutane a cikin ginin jiki, kuma galibi ana faruwa ne a cikin ɓangaren juzu'i na motsi, wanda shine lokacin da kuke kusa don samun cikakkiyar haɗin gwiwa na biceps.

Kuna iya lura da motsi da kanku a cikin madubi yayin da kuke tsaye a gefen ku, lura idan kuna kammala motsi ta amfani da delts na gaba, don haka kasa yin amfani da tsokoki masu dacewa.

Hakanan duba yadda ƙananan baya ke kallon lokacin kammala aikin, hana shi daga taimakawa a cikin motsi, wanda zai dauki ƙarfin da tsokoki na hannu ke yi.

Wani kuskuren da ke faruwa, duk da cewa ba haka ba ne, shi ne nakushe hannaye, wanda ake ganin yana da illa ga lafiyar gabobin wuyan hannu.

Wannan yana ƙare har ya sa lokacin mai da hankali na curl ya juya ya zama raguwa na tsokoki na gaba.

Kamar yadda tsarin kasusuwa na gaba ba shi da wani ƙarfi kamar na biceps, yin kwangilar gaɓoɓin hannu zai haifar da haɗari na rauni da rashin jin daɗi a wuyan hannu.

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

Idan kuna son maye gurbin barbell nada, don haka akwai zaɓuɓɓuka da yawa don motsa jiki kyauta, wato, waɗanda ba sa amfani da inji.

Wannan saboda yawancin bambance-bambancen da wannan motsa jiki yake da shi, yana sa ya fi sauƙi don nemo manyan zaɓuɓɓuka don yin aiki da tsoka iri ɗaya.

Wasu daga cikin mafi kyawun zaɓuɓɓuka sune:

Kowane ɗayan waɗannan zaɓuɓɓuka, don maye gurbin na kai tsaye, zai samar da sakamako mai kyau.

Sakamakon sakamako na kurakurai a cikin aiwatar da zaren kai tsaye

Yin ƙwanƙwasa ƙwanƙwasa ba daidai ba, ba tare da daidaita gwiwar gwiwar hannu ko kafada ba, yana kawo haɗarin da za ku ƙare yin lodin haɗin gwiwa.

Har ila yau, akwai haɗarin rashin kula da matsayi mai kyau, wanda zai iya haifar da raunin baya, da kuma rashin jin daɗi.

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zaren kai tsaye yadda ake yi
zaren kai tsaye yadda ake yi

Tsanaki lokacin yin ƙwanƙolin barbell

Ana buƙatar ƙarfafa wasu wuraren kulawa don aiwatar da daidaitaccen aikin barbell nada, don haka yana hana ku samun matsalolin cimma sakamakon da ake so.

Daga cikin su, muna iya ambaton:

  • Motsi yana buƙatar mayar da hankali kan karkatar da gwiwar hannu don kauce wa duk wani motsi a cikin ƙananan baya ko kafadu, yana sa motsi ya fi tasiri da kuma kawo sakamako mai kyau.
  • Dole ne scapulae ɗin ku ya kasance tsaka tsaki, wanda shine kyakkyawar hanya don inganta aiwatar da aikin barbell nada, inganta matsayi yayin motsi. Tare da spatulas na tsaka tsaki, za ku guje wa yin amfani da kafadu a matsayin masu taimakawa a cikin wannan motsi, wani babban fa'ida na wannan kulawa.
  • Kiyaye jeri na humerus gwargwadon iyawa: A ƙarshe, mutanen da suke yi barbell nada tare da nauyin nauyi mai girma, suna daɗaɗɗen kafada, wanda ya ƙare ya canza yanayin motsi da maƙasudin matsakaicin tashin hankali, yana lalata sakamako na ƙarshe.

Yadda ake haɓaka motsa jiki

Don tabbatar da cewa kisa na barbell nada kawo sakamako mai kyau, babu wani abu mafi kyau fiye da yin la'akari da abubuwan da zasu iya inganta aikin.

Zai yiwu a yi amfani da wannan motsa jiki a cikin motsa jiki wanda ya ƙunshi biceps da baya, alal misali, wanda zai kawo babban tsari da sakamako mafi kyau.

Bambance-bambancen motsa jiki na curl kuma suna taimakawa wajen haɓaka sakamakon, kamar yadda tsokoki za su sami kuzari daban-daban.

Ya kamata a ba da hankali kawai ga batun rashin ƙarfi na aiki a wasu lokuta, kamar yadda bambance-bambancen ke haifar da wannan lokacin da kafada ke jujjuyawa.

Ta hanyar daidaita duk waɗannan tambayoyin, za ku hana horon ku daga cutar da ku kuma za ku ba da tabbacin sakamako mafi kyau ga hypertrophy na musculature na biceps.

Dubi wasu shawarwari kan dabarun da za su iya haɓaka sakamakon barbell nada:

  • hanyar da aka saita
  • Hanyar hutu
  • m maimaitawa
  • superslow hanya
  • Hanyar zaren 21

Ta wannan hanyar, zai fi kyau a gare ku ku zaɓi waɗannan hanyoyin da suka dace da bayanin martabarku da burin horonku.

Kammalawa

Kamar yadda ka gani, da barbell nada motsa jiki ne na yau da kullun ga waɗanda ke son samun sakamako mai tasiri sosai ga Hawan jini makamai, shi ya sa mutane suna ƙara son saninsa.

A cikin wannan rubutu, kun koyi ƙarin koyo game da wannan motsa jiki, da kuma hanyar da ta dace don aiwatar da shi, mafi yawan kurakurai da ma bambance-bambancen waɗanda ba sa son yin shi a cikin horon su.

Tare da duk waɗannan bayanan, zai zama mafi sauƙi don samun ingantaccen horo mai inganci.

Shin kuna son labarin yau game da barbell nada?

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