Barka da safiya: dabara mai kyau, kuskuren yau da kullum, da kuma wanda yake don

Yadda za a yi barbell da safe daidai, wane nauyin nauyi da kuma sakewa da gaske yana da ma'ana, waɗanne kurakurai ne ke ɗaukar ƙananan baya, da kuma lokacin da za a tsallake shi.

Good morning shine ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwal A takarda yana da sauƙi; a aikace shi ne motsa jiki inda bambanci tsakanin lankwasawa a kwatangwalo da lankwasawa a kashin baya ya nuna sauri. Ga yadda ake yin sa, abin da mutane ke kuskure, da kuma wanda yake buƙatarsa a cikin shirin.

Abin da safiya mai kyau a zahiri tana horarwa

Hanyoyin hamstrings da glutes suna yin babban aiki suna shimfiɗa kwatangwalo yayin da kuka dawo sama. Masu tayar da kashin baya suna aiki isometrically: Aikin su shine su kiyaye bayanku daidai a daidai wannan matsayi daga inci na farko zuwa na ƙarshe, ba don zagaye da kuma daidaitawa ba. Idan yanayin baya ya canja a lokacin wasan, aikin ya rasa ma'anarsa.

Ba kamar wani nauyi na Romania ba, inda kaya yake a hannunka kuma kusa da jikinka, a nan sandar tana kan bayanka kuma lever ya fi tsayi. Yi tsammanin yin amfani da ƙananan nauyi a zahiri 305050 bisa dari na Romanian deadlift yayin da nauyin kilo a kan mashaya zaune a kan ƙananan baya ya fi girma.

Mataki-mataki na fasaha

Saita mashaya kamar ƙananan mashaya: a kan bayan delts, kimanin 233 cm a ƙasa da saman tarkon. Idan ya shiga cikin kashi, yana da tsayi sosai.
Ƙafafun kafafu suna da nisa daga kafafu zuwa kafafu, yatsunsu suna da ɗan sauƙi. Gindi ya buɗe kuma ya tanƙwara kusan 101515 digiri kuma suna nan a can duk lokacin.
Ka numfasa cikin cikinka, ka ƙarfafa abdominals kamar kana gab da karɓar bugun jini, ka jawo kafadu. Ya kamata sandar ta zauna a kan tsoka, ba zamewa ba.
Ka tura cinyarka baya, kamar kana rufe ƙofar mota da bayanka. Jikinka yana sauka domin kwatangwalo suna tafiya baya, ba don ka tanƙwara ba.
Ka sauka yayin da kake jin tsagewa a cikin hamstrings kuma yayin da za ka iya riƙe baya. Ga mafi yawan mutane, wannan yana sauka a wani wuri tsakanin digiri 45 da kuma daidai da bene. Ba zurfin ne makasudin ba.
Ka dawo ta hanyar tura kwatangwalo gaba da kuma matse gindi. Ka fitar da numfashi a saman. Kada ka tura ƙashin ƙugu gaba bayan jikinka.

Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa 23 seconds saukar, babu hutu a kasa, game da 1 biyu sama. Saurin sauka shine dalilin da ya sa mutane ke rasa matsayi a baya a kusa da wakilci na biyar.

Kuskuren da aka fi sani

Zagaye baya maimakon yin amfani da shi

Idan ka sama baya akai-akai da kuma mashaya fara yin yawo zuwa wuyanka, wannan ba safiya mai kyau ba yana da baya. Ka gyara ta wajen rage kashi 30 zuwa 40 cikin dari na bar, ka yi fim daga gefe, ka kuma gwada wakinka na farko da na karshe.

Gindi yana tafiya gaba

Idan gwiwoyi suka tanƙwara a lokacin motsi, hawa ya zama mummunan ƙuƙwalwa kuma hamstrings ya fadi. Kusurwar gwiwa ta kasance daidai daga farkon maimaitawa zuwa na ƙarshe.

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Sa'ad da ka sauka a ƙasa inda ƙashin ƙugu ya soma matsawa, hakan zai sa ka yi kasa da baya ba tare da samun ƙarin taimako ba. Digiri sittin tare da madaidaicin baya yana bugun daidai da zagaye.

Nauyin da ya wuce kima

Wannan ba wani abin da ya fi ƙarfin mutum ba ne. Idan ba za ka iya samun 8 tsabta reps, da mashaya ne ma nauyi babu tsakiyar ƙasa a nan.

Ka riƙe numfashinka a cikin dukan saiti

A cikin saiti na 10 ko fiye, numfashi tsakanin maimaitawa a saman motsi. Yin aiki na dogon lokaci da kuma riƙe numfashi a cikin yanayin sunkuyawa yana sa jini ya yi tsayi fiye da yadda ya kamata.

Nauyi, sets, da kuma inda ya kamata a cikin wani shirin

Makonni biyu na farko: barbell mara nauyi (20 kg) ko ma katako, 233 saiti na 101212 reps, fasaha kawai.
Ƙungiyar aiki: Sa'o'i uku na maimaitawa 8 12, 90 120 na hutawa.
Ƙarfin: bar 34 maimaitawa a cikin ajiya. Ya kamata wakinka na ƙarshe ya zama kamar na farko.
Matsayin da ya dace ga mafi yawan mutane: 40 zuwa 50% na wurin da kake zaune. Idan ka yi kwantar da hankali da kilo 100, 405050 kg da safe yana da tsanani.
Ci gaba: +2.5 kg kowane mako 1, amma kawai yayin da fasaha ke riƙe.
Yawanci: Sau 1 2 a mako, koyaushe bayan babban ɗagawa (squat, deadlift), ba a taɓa yin kafin hakan ba.

Wanda ya dace, kuma wanda ya kamata jira

Yana da ma'ana idan jikinka ya yi gaba a cikin kwantar da hankali, idan hamstrings ɗinka ya kasance a baya bayan quad, ko kuma idan ka horar da ƙarfin motsa jiki ko wasanni da yawa da gudu da tsalle. Hakanan yana da amfani idan kuna son haɓaka ikon riƙe da shimfidar baya a ƙarƙashin kaya, saboda wannan shine ainihin ma'anar lif ɗin.

Kawai ka tsallake shi idan ka yi horo kasa da watanni 6 kuma har yanzu ba ka da tsabta a cikin Rumanian deadlift, idan kana da ciwon baya a halin yanzu, idan kafadunka ko wuyan hannu ba zai iya riƙe da bar a kan baya ba, ko kuma idan kana da ciki kuma kuna horar da ba tare da kulawa ba. Sauyawa tare da irin wannan sakamako da ƙananan haɗari: Ƙungiyar ta Romaniya, daɗaɗɗen baya na digiri 45, daɗaɗɗen hip, da kuma baya tare da dakatarwar 2 a saman.

Lokacin da za ka je wurin likita

Ciwo mai saukowa a kafa, ƙuƙwalwa, ko jin rauni a ƙafa.
Ciwon baya wanda bai ragu ba cikin kwanaki 71010 ko ya kara muni kowace rana.
Jin zafi da daddare da kuma lokacin hutawa, musamman tare da zazzabi ko asarar nauyi da ba a bayyana ba.
Matsalar sarrafa fitsari ko hanji da numbness a kusa da ƙashin ƙugu wanda yake da gaggawa a wannan rana.
Idan kana fama da cutar hawan jini ko ciwon zuciya ko kuma an yi maka tiyata kwanan nan Ka bincika kafin ka yi aikin motsa jiki.

Gajerun bayanai

Kwanan baya, kusurwar gwiwa ta kasance a tsaye, baya baya canzawa daga farkon maimaitawa zuwa na ƙarshe.
Fara da bar 20 kg mara komai na makonni biyu, sannan saiti 3 na maimaita 81212 tare da maimaita 34 a ajiya.
Ga yawancin masu ɗaga kaya, kashi 40 zuwa 50 cikin ɗari na kwankwaso naka ne iyakar da ta dace.
Sauka na dakika 2 3 kuma ka tsaya lokacin da ka fara ba da baya, ba lokacin da ka buga layi daya ba.
Ciwon kafa, ƙaiƙayi, ko kuma rashin ƙarfi na ƙafa yana nufin ka tsaya ka je asibiti ba kawai don ka fi sauƙi ba.