Gloves ko Chalk: Abin da Yake Taimaka Maka Ka Ci Gaba da Yin Jiki

Lokacin da sandar ta fara zamewa daga hannunka a maimaitawa ta biyar na tashin matattu, abin da ke iyakance shi ne yawanci gogayya tsakanin fata da karfe, ba ƙarfin baya ba. Safofin hannu da takarda suna magance wannan matsala a hanyoyi daban-daban: safofin hannu sanya wani Layer na abu tsakanin ku da bar, chalk bushe gumi don haka ka fata riko mafi alhẽri. Ga abin da kowannensu yake yi da kuma lokacin da ya dace a yi amfani da shi.

Abin da safofin hannu ke yi da gaske

Hannun hannu yana sa sandar ta yi amfani da hannunsa kuma hakan yana rage tsagewar fata. Kayan abu yawanci yana da kauri daga 1 zuwa 3 mm, kuma yana taimakawa mafi yawa a kan motsa jiki inda rike ya tono cikin kunkuntar layi na dabino: layukan igiyoyi, matsawa na dumbbell, ɗaukar kaya na 30 zuwa 60 seconds.

Kudin shi ne kaurin kama. Bar na Olympics na maza yana da 28 zuwa 29 mm a diamita, bar na mata 25 mm. Ƙara 2 mm na kayan aiki a kowane gefe kuma kuna riƙe da 32 zuwa 33 mm bar. A kashi 60 cikin ɗari na iyakar ƙarfinka ba za ka taɓa lura ba. A kan saiti sama da kashi 85 cikin dari, musamman idan kana da ƙananan hannaye, wannan shine bambanci tsakanin hannun da ke rufe da kuma buɗewa.

Na biyu, safofin hannu ba sa cire ƙwayoyin cuta, suna motsa su. A karkashin kaya kayan bunches, da kuma cewa ninka rubs wannan wuri a kowane rep. Idan har yanzu kana tsage fata yayin da kake saka safar hannu, kusan a koyaushe dalilin shi ne inda sandar take a hannunka, ba rashin kwalliya ba.

Abin da chalk ke yi a zahiri

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Adadinsa kaɗan ne: 1 zuwa 2 g da hannu, wani bakin ciki gashi a kan yatsunsu da kuma sama na uku na dabino inda mashaya a zahiri zaune. Ƙarar ƙira ta wuce ɗaya zuwa biyu na aiki, kusan minti 3 zuwa 5 na aiki. Ruwan da ke cikin ruwa (wannan foda da aka saka cikin giya) yana bushewa cikin dakika 20 zuwa 30, yana riƙewa na minti 10 zuwa 15, kuma kusan ba ya ƙura, shi ya sa sau da yawa shi ne kawai irin da ake yarda da shi a wuraren motsa jiki. Kayan kwalliya mai nauyin 50 zuwa 60 yana da tsawon watanni idan ka yi amfani da shi yadda ya kamata.

Rashin lafiyar fata ne. Idan ka yi motsa jiki sau 4 a mako da takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin takalmin

Lokacin da za a yi amfani da abin da

• Ƙarƙashin ƙuƙwalwa deadlifts, barbell layuka, jan sama da 10 kg ko fiye da aka kara: da kuma takarda. Safofin hannu suna aiki a kanku a nan.
• Ƙididdigar isometrics mai tsawo manomi yana ɗauke da shi, ya rataye shi, ya riƙe shi na 30 zuwa 60 seconds: da kuma wataƙila wata kyakkyawar riga idan fatarka ta ci gaba da tsagewa.
• Injin da igiyoyi don 12 zuwa 20 maimaitawa: da kuma Safofin hannu suna da kyau, kamawa ba shine iyakancewar iyaka ba.
• Kettlebells da kuma yanayin da ke da yawa: da kuma mai 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 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 saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin Ƙarar da ke kan maɓallin kettlebell yana zama mai laushi idan ya haɗu da gumi.
• Gidan motsa jiki ya haramta foda: da kuma ruwa mai ruwa, ko safofin hannu tare da karamin silicone dabino.

Kasancewa da hali yana da amfani, ba sayayya ba ne

Idan ka riƙe kasa a maimaitawa takwas yayin da baya iya yi goma sha biyu, da fix ba da dindindin canzawa zuwa madauri. Maimakon haka ka yi haka: Duk wani saiti har zuwa kashi 85 cikin dari na iyakar ku ba tare da madauri ba, duk abin da ke sama da haka tare da madauri. Sai kuma a ƙara minti 5 zuwa 8 na aiki sau biyu a mako:

1. Ƙarƙashin ƙirar: Saiti uku na 30 zuwa 45 seconds.
2. Manomi yana dauke da: 2 zuwa 3 sets na 30 zuwa 40 mita a 50 zuwa 75 bisa dari na jimlar nauyin jiki.
3. Ƙarƙashin farantin: Saiti uku na 20 zuwa 30 seconds a kowace hannu.

A kan deadlifts, maye gurbin hannun da aka sanya a cikin haɗuwa tsakanin saiti don haka ba koyaushe kuke ɗaukar biceps ɗaya ba, ko koyi riƙe ƙugiya. Yana da matukar damuwa a cikin makonni 2 zuwa 3 na farko kuma mafi kyawun zaɓi bayan haka.

Ƙungiyoyi masu ƙyama: rigakafi da taimakon farko

Ƙungiyoyin ƙuƙwalwa suna fashewa domin sandar tana tsakiyar dabino kuma fata tana birgima a kanta. Ka riƙe ƙasa, a ƙarƙashin yatsunsu. Duk wani callus da ya fi kimanin 1 mm ya kamata a rufe shi ko kuma a cire shi da dutsen pumice sau ɗaya a mako bayan wanka. Abin da ke tsagewa shine tsayi, tsananin tsawo, ba fata mai laushi ba.

Idan wani ya fashe: wanke da sabulu da ruwa, yanke kawai matattarar da ta mutu da kananan almakashi, rufe shi, kuma tsawon kwanaki 3 zuwa 5 ka guji jan ko amfani da madauri da ke riƙe da sandar daga rauni. Kada ku fashe wani kumfa mai tsabta. Idan dai fatar ta kasance cikakke ita ce mafi kyawun sutura da za ku samu.

Lokacin da za ka je wurin likita

• Raunin dabino wanda bai rufe cikin kwanaki 10 zuwa 14 ba, ko kuma yana da ɓarna da kumbura, ƙura, ko yana tare da zazzabi.
• Ji ko ƙishirwa a babban yatsa, yatsan hannu da na tsakiya, musamman da dare, yana wuce makonni 2.
• Ciwon baya ko jijiyoyin da ke ci gaba bayan makonni 3 duk da janyewa daga kaya.
• Yatsun da ke kama ko kulle a cikin wani wuri mai lankwasa, ko kuma rashin ƙarfi na gaggawa ba tare da dalili ba.
• Wani zurfin yanke daga gurguntar, ko wani rauni na hannu idan kana da ciwon sukari. Wannan ba zai jira ba.

Gajerun bayanai

• Chalk yana ƙara ƙwanƙwasawa ba tare da canza diamita na riƙewa ba, saboda haka shine zaɓi na farko don kowane jan nauyi sama da kashi 85 cikin ɗari na iyakar ku.
• Safofin hannu suna rage matsin lamba da lalacewar fata amma suna ƙara 3 zuwa 5 mm zuwa kewayon sandar, wanda ke ciwo a kan saiti mai nauyi.
• Sashin yana da ƙananan: 1 zuwa 2 g na foda a kowace hannu, ko ruwa mai ruwa wanda ya bushe a cikin 20 zuwa 30 seconds kuma yana riƙe da minti 10 zuwa 15.
• Yi amfani da calluses sau ɗaya a mako kuma ka riƙe shi a ƙarƙashin yatsunsu. Wannan yana hana hawaye fiye da kowane safofin hannu.
• Ka je wurin likita don rauni da bai warke ba cikin makonni 2, alamun kamuwa da cuta, ko ƙarancin yatsan hannu da dare.