Ƙarƙashin ƙafa: yawan saiti da maimaitawa, da kuma yadda za a ci gaba

Da yawa sets da kuma maimaitawa na kafafun curls kana bukatar, yadda za a ƙara nauyi ta amfani da biyu ci gaba, da kuma abin da ya yi a lokacin da na'ura tari stalls.

Ƙarƙashin kafa yana ɗaya daga cikin motsa jiki da ke ɗaukar 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 ƙwayo Yawancin mutane suna sanya shi a ƙarshen rana, suna yin saiti biyu na zuciya ɗaya, kuma suna amfani da nauyi iri ɗaya har tsawon watanni. Ga ainihin fasalin: yawan saiti, da yawa maimaitawa, da kuma ka'idar don ƙara kaya.

Abin da ƙafar ƙafar ƙafa take yi, da kuma abin da ba ta yi ba

Hanyoyinka suna yin ayyuka biyu: suna lankwasa gwiwa kuma suna shimfiɗa kwatangwalo. Ƙaƙwalwar ƙwarƙwarar Romaniya da kuma safiya mai kyau suna rufe kwatangwalo, ƙuƙwalwar kafa suna rufe gwiwar. Wannan bambanci ba na ilimi ba ne. Gajerun kai na biceps femoris yana ratsa gwiwa ne kawai, don haka kusan ba ya samun aiki na gaske daga bambancin tashin matattu. Idan ƙashin ƙugu na jikinka yana da rauni, idan ka rage yin tsalle-tsalle da kuma tsalle-tsalle, ko kuma ka taɓa yin tsalle-tsalle a dā, ka yi amfani da ƙwanƙolin kafafunka a matsayin abu na farko, ba na baya ba.

Zaune, kwance, ko tsaye

A cikin wurin zama: kwatangwalo yana zaune a kusan digiri 90, don haka hamstring yana aiki yayin da aka tsawaita. Don ci gaban tsoka wannan shine mafi kyawun zaɓi.
Yin ƙarya: An shimfiɗa kwatangwalo kuma tsoka tana aiki a cikin gajeren matsayi. Tabbatacce, amma mutane suna ɗaga kwatangwalo daga shimfiɗar wuri sau da yawa a nan.
Tsaye, kafa ɗaya a lokaci guda: mafi kyawun kayan aiki don daidaitawa da hagu-dama. Idan kafa ɗaya ta yi maimaitawa biyu ko fiye, yi wannan na makonni 6 zuwa 8.

Idan ka zaɓi ɗaya ne kawai, zaɓi wurin zama. Idan kana da wuri don mutane biyu, ka zauna a wani zaman kuma ka kwanta a wani.

Da yawa sets

Ƙidaya 10 zuwa 16 madaidaiciyar hamstring sets a mako guda, ya haɗa da bambancin deadlift. Daga cikin wadanda, bari kafafun curls kawo 4 zuwa 8 sets a mako daya, raba cikin biyu zaman, misali 3 sets Litinin da 3 sets Alhamis.

Idan kai mai farawa ne, za ka samu ci gaba a makonni 8 zuwa 12 na farko idan ka yi amfani da saiti biyu a mako, wato sau huɗu a mako. Yin kwalliya sau 10 a mako ba ya kawo sakamako mai kyau domin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙ Ciwo na iya wucewa daga awa 48 zuwa 72 kuma zai ci cikin kowane zaman kafa da zai zo.

Da yawa maimaitawa

Ka kasance a cikin 8 zuwa 15 sakewa da ke cikin wannan. A ƙasa da maimaitawa shida, fasaha yawanci ta rushe, kwatangwalo sun tashi, kuma ƙananan baya ya ɗauki. Wani tsari da ke aiki ga mafi yawan mutane: Saitin uku na 8 zuwa 12 akan na'urar da ke zaune, da kuma saitin uku na 12 zuwa 15 akan wanda yake kwance. Ka huta na dakika 90 zuwa 120 tsakanin saiti.

Yaya kusa da gazawar: bar 1 zuwa 2 maimaitawa a cikin ajiya a kan saiti na farko, kuma kai saiti na ƙarshe zuwa wurin da maimaitawa ya rage jinkirin. Ba ma bukatar mu ci gaba da hakan.

Yadda za a ci gaba: ci gaba biyu

Zaɓi wani zangon, ka ce 8 zuwa 12. Ka ci gaba da yin nauyi har sai ka yi maimaitawa 12 a duka saiti uku. Sai kawai sai ka ƙara ƙaramin tsalle mai samuwa, yawanci 2.5 zuwa 5 kg. Maimaitawarka ta koma zuwa 8 ko 9, kuma sake zagayowar ta sake farawa.

Nauyin ba ya motsawa har sai saman zangon ya bayyana a fili a kowane saiti. Sauran duk abin da ake tsammani ne, kuma tsammani shine dalilin da yasa mutane ke gudu iri daya 40 kg tsawon shekaru biyu.

Matsalar da ke faruwa: Injin injin yana yawan tsallewa a matakai 5kg, kuma wannan ya karu da kashi 15 zuwa 20 cikin dari idan kana aiki da 25 zuwa 30 kg. Abubuwa uku: rataye karamin farantin 1.25 zuwa 2.5 kg a kan fil, shimfiɗa saukar da lokaci daga 2 zuwa 3 seconds, ko ƙara maimaitawa ɗaya a kowane saiti a kowane mako har sai an cika zangon.

Yadda makonni shida ke kama da

Mako na ɗaya: 30 kg don 10, 9, 8
Mako na biyu: 30 kg don 11, 10, 9
Mako na uku: 30 kg don 12, 11, 10
Mako na huɗu: 30 kg don 12, 12, 12, an cika ka'idar
Mako na biyar: 35 kg don 9, 8, 8
Mako na shida: 35 kg don 10, 9, 9

Wannan kusan kilo 5 ne cikin makonni 6. Ba zai kasance da santsi ba duk shekara, kuma jinkiri na makonni 2 zuwa 3 al'ada ne. Idan lambobin ba su motsa ba har tsawon makonni 4, ka rage nauyin da kashi 10 cikin ɗari kuma ka sake hawa.

Kuskure biyar da suka fi sa mu wahala

Hips suna fitowa daga pad. Ka riƙe hannayenka, ka ƙarfafa ƙwanƙolinka, kuma idan har yanzu suna ɗagawa, nauyin yana da nauyi.
Na sake sauke nauyin. Saukewa a ƙarƙashin iko na 2 zuwa 3 seconds. A nan ne ake yin yawancin aikin.
Yanke iyakar gajere. Ka miƙe gwiwarka kusan gaba ɗaya, ka bar digiri 5 zuwa 10, kuma ka tanƙwara kamar yadda na'urar ta ƙyale.
Wata na'ura da aka kafa da kyau. Dole ne gwiwa ta daidaita da axis na na'ura, kuma ƙananan pad yana zaune 2 zuwa 3 cm sama da diddige, ba akan tendon na Achilles ba.
Ƙafãfun ƙafafunsu sun jawo gaba ɗaya. Idan idonku yana ci gaba da shanyewa ko kuma yana shanyewa, ku bar ƙafafunku su huta.

Ƙarƙashin ƙuƙwalwa

Crams na hamstring a lokacin kafafun kafafu suna da yawa kuma yawanci ba alamar rauni ba. Ka yi motsa jiki sau ɗaya ko biyu a kashi 40 zuwa 50 na nauyinka na aiki na tsawon sau 10, kada ka soma sanyi daga zaune, kuma ka sha ruwa a lokacin motsa jiki. Idan yana shanyewa a kowane lokaci, ka rage nauyin da kashi 20 cikin ɗari na mako biyu kuma ka sake gina shi.

Lokacin da za ka je wurin likita

Kaifi, zafi kwatsam a bayan cinya, musamman tare da fashewa ko fashewa.
kumburi ko ƙwanƙwasawa wanda ya bayyana a cikin sa'o'i 24 zuwa 48.
Ƙarƙashin ƙuƙwalwa, ƙyama, ko ciwo wanda ke tafiya a ƙasa da gwiwa, wanda sau da yawa yana fitowa daga kashin baya fiye da tsoka.
Ciwo wanda bai ragu ba bayan makonni 2 zuwa 3 na rage kaya.
Ƙafafun da ke kumbura, ƙafar da ke kulle, ko kuma ƙafar da ke karkatarwa.
Ciwo da ke farkawa da dare ko ciwo a hutawa.

Gajerun bayanai

4 zuwa 8 kafafun kafafu a mako a cikin zaman biyu, da kuma motsi na hip-hinges don hamstrings a kwatangwalo.
Saiti 3 na maimaitawa 8 zuwa 12, 90 zuwa 120 na hutawa, 2 zuwa 3 na biyu a kan saukarwa.
Ƙaddamarwa biyu: ƙara 2.5 zuwa 5 kg kawai da zarar ka isa saman kewayon a kowane saiti.
Kasancewar kafafun kafafun kafafu sune zaɓi na farko, aiki na kafa ɗaya idan gefe ɗaya yana da 2 ko fiye da baya.
Ciwo mai tsanani tare da raunuka, ƙuƙwalwa a ƙarƙashin gwiwa, ko ciwo mai tsawon makonni 3 yana nufin likita, ba wani horo ba.