A cikin wasan Sumo: Yadda Za a Yi Amfani da Hanyar da ta Dace, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Ita

Sumo deadlift ba sigar sauƙi ba ce ta janyewar al'ada yana da wani ɗagawa daban tare da buƙatu daban-daban akan kwatangwalo da baya. Wasu mutane suna ƙara kilo 10 zuwa 15 a cikin makonni biyu ko uku bayan sun canja; ga wasu kuwa hakan ɓata lokaci ne na horo. Ga fasaha, kurakurai da kuke gani a kowane dakin motsa jiki, da kuma gwajin da zai gaya muku rukunin da kuke ciki.

Ta yaya ya bambanta da janyewar al'ada

Hannun suna nuna ƙafafunsu, kuma hannayensu suna riƙe da gwiwoyi. Wannan yana sanya kwatangwalo ƙasa da ƙwanƙwasawa 65 kimanin digiri 55 zuwa 65 zuwa bene a kan 25 zuwa 35 a cikin janyewar al'ada kuma yana rage hanyar bar ta kimanin 5 zuwa 10 centimeters a kowace maimaitawa ga mafi yawan masu tayar da hankali.

Sakamakon shi ne ƙarancin aiki a kan ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin Kudin shine mafi girman buƙata akan motsi na kwatangwalo, musamman juyawa na waje da kuma sacewa. Idan kwatangwalo ya yi tsananin wuya, sumo ba zai ji dadi ba fiye da na al'ada zai yi zafi sosai.

Yadda za a kafa ta mataki-mataki

1. Bar a tsakiyar ƙafa, 2 zuwa 3 cm daga ƙafãfunku. Kada ka motsa shi da zarar ka kafa matsayinka.
2. Takalman da suka fi kafadu fadi, kusan sau 1.5 zuwa 2 na fadin kafadu, yatsun kafa sun juya daga 30 zuwa 45 digiri.
3. Ka sauke kwatangwalo ka riƙe sandar da hannayenka, hannayenka game da fadin kafadu, a cikin gwiwoyi. Hannayenku ƙugiyoyi ne, ba injina ba.
4. Ka tura gwiwoyinka a saman yatsun kafa. Idan ka yi rauni a gwiwa a lokacin da kake yin sa, to ka yi tsayin daka sosai.
5. Ka numfasa cikin cikinka, ka ƙarfafa abdominals kamar kana gab da karɓar bugun jini, ka cire sassan daga mashaya za ka ji murya mai laushi yayin da faranti ke sauka.
6. Gashi sama, yatsunsu suna da ƙarfi don haka kuna jan bar ɗin a cikin ku, ba kawai sama ba.
7. Ka tura bene da ƙafa biyu. Bar ɗin yana kan ƙafafunku kuma kwatangwalo da gwiwoyi suna faɗaɗa tare.
8. Ka gama tsaye tsaye da matattararka. Ba za mu yi sanyin gwiwa ba.

Kuskuren da aka fi sani

1. Ƙungiyar da ke kula da ayyukan 'yan'uwa. Matsayi mai yawa

Wannan shi ne kuskure mafi yawa. Matsayin ya zama mai fadi sosai ba za ka iya tura bene ba kuma kawai ka rataye kan masu ba da shawara. Gwajin gaggawa: Idan ba za ka iya tsalle ba 5 cm daga bene daga wurin da kake sauka, ka rage ƙafafunka da 5 zuwa 10 cm.

2. Ka yi tunani a kan wannan. Kwanan baya ya yi yawa.

Idan kwatangwalo sun tashi kafin sandar ta tashi, za ka iya yin tsalle-tsalle da kafafu kuma bayanka zai yi aikin kafafu. Yi fim daga gefe; idan kusurwar jikinka ya karu a cikin 10 cm na farko, sauke kwatangwalo 3 zuwa 5 cm.

3. Ka yi la'akari da abin da ke ciki. Bar tana ƙaura daga gare ku

Kowane santimita a gaban tsakiyar ƙafa yana da ƙarin ƙarfin da ke kan ƙananan baya. Bar ɗin ya kamata ya cire ƙwanƙolinku da cinya a duk hanyar alamun bar a ƙafafunku yana nufin kun yi daidai.

4. Ka yi la'akari da abin da ke ciki. Yin amfani da shi maimakon cirewa daga cikin sassaucin ra'ayi

Yank daga wani mutu tsayawa da mashaya tsalle kafin kaya kama ka, wanda shi ne daidai lokacin da baya zagaye. Ku ciyar da 2 zuwa 3 seconds da matsawa tsarin kafin wani abu motsa.

5. Ka yi tunani. Gindi yana faduwa cikin

Alamar cewa gindi da masu ba da abinci suna da rauni sosai don wannan matsayi, ko kuma nauyin yana da nauyi. Ƙara saiti uku na 12 zuwa 15 na ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwa

6. Ka yi la'akari da wannan. Hannun hannaye da kuma jingina baya a kulle

Ƙafafun da aka lankwasa a farkon hanya ce mafi sauri zuwa matsalolin jijiyoyin biceps, kuma jingina baya a saman ba ya ƙara kome sai matsawa a kan kashin baya.

Wanda ya dace da shi kuma wanda bai dace ba

• Wataƙila ya dace da kai. idan kana da dogon ƙugu da gajeren jiki, idan jan ka na al'ada koyaushe yana ƙarewa da zagaye na baya, ko kuma idan ƙananan baya yana ƙonewa ta hanyar sauran shirin ku.
• Wataƙila ba ta dace da kai ba. idan kun ji tsananin tsananin zafi a cikin ƙashin ƙugu ko gaban kwatangwalo a ƙasa. Wannan yawanci rauni ne na inji a cikin haɗin gwiwa, ba ƙuntatawa ba za ka iya shimfiɗa.
• Ba shine zabi na farko ba. idan burin ku shine hamstring da girman erector al'ada deadlifts da Romanian deadlifts yi mafi don wannan.

Yi gwajin mako hudu: sau biyu a mako, 4 sets na 5 reps a 60 zuwa 70 bisa dari na kimantawa max. Idan fasaha ta inganta kuma kwatangwalo ya kasance shiru, ci gaba da shi.

Fasali ba ɗaya yake da ƙarfi ba. Matsayin sumo mafi kyau shine mafi ƙanƙanta wanda har yanzu zaka iya tura bene.

Shirya shi

• Ƙarfafawa: 5 zuwa 8 minti na sauki cardio, sa'an nan kuma ramp komai bar x 8, 40 kashi x 5, 60 kashi x 3, 75 kashi x 2, 85 kashi x 1.
• Ƙarfin: 4 zuwa 5 na maimaitawa 3 a kashi 80 zuwa 87 cikin dari, 3 zuwa 5 minti hutawa.
• Fasaha da girma: Sa'o'i 4 na maimaitawa 6 a kashi 65 zuwa 75 cikin dari, minti 2 zuwa 3 hutawa.
• Yawan mako-mako: 10 zuwa 25 maimaitawa sama da kashi 75 ya isa ga mafi yawan mutane.
• Yadda ake ci gaba: ƙara 2.5 kg a mako, makonni uku na gina sa'an nan kuma mako ɗaya mai sauƙi.

Ba a yi amfani da shi ba. Barci na awa 7 zuwa 9 da kuma furotin gram 1.6 zuwa 2.2 a kowace kilogram na nauyin jiki a kowace rana zai yi fiye da yadda za ka yi gyara a jikinka.

Lokacin da za ka je wurin likita

• Ciwon ƙugu ko ƙugu yana ci gaba fiye da sa'o'i 48, ko kuma yana bayyana yayin tafiya.
• Ƙarƙashin ƙaho, ƙyama, ko rashin ƙarfi yana gudana a kafa, musamman idan ka sauka a lokacin da kake tafiya.
• Ciwon baya wanda ke farkawa da dare ko kuma bai ragu ba bayan kwanaki 7 zuwa 10 na hutawa.
• Wani sabon kumburi a cikin ƙashin ƙugu wanda ya fi girma lokacin da kake matsawa.
• Abin da ya faru: rashin kulawar fitsari ko hanji, ko ƙarancin jin daɗi a kusa da saddle.

Idan kana da cutar da ke sa ka ciwon ciwon baya ko kuma an yi maka tiyata a kwatangwalo, ka tattauna da likitanka kafin ka saka sandan.

Gajerun bayanai

• Sumo ya rage hanyar bar ta 5 zuwa 10 cm kuma ya sauya aiki daga baya zuwa kwatangwalo, quads, da adductors.
• Matsayin da ya fi ƙanƙanta da za ka iya tura bene daga shi ne daidai; yin nisa sosai kuskure ne na farko.
• Ka cire madaurin na dakika biyu zuwa uku kafin ka motsa, kuma ka riƙe sandar a kafafunka a duk lokacin.
• Ka gwada shi har tsawon makonni huɗu, sau biyu a mako, 4 x 5 a kashi 60 zuwa 70 cikin dari, sa'annan ka yanke shawara kan lambobi da kuma yadda kwatangwalo naka yake ji.
• Ciwon ƙashin ƙugu mai tsanani, ƙuƙwalwar ƙafar, ko ciwon da ke tashe ka da dare yana nufin likita, ba wani saiti ba.