Hadin hankali da tsoka: Shin da gaske yana yin wani abu?

Lokacin da mayar da hankali kan tsoka a zahiri yana gina girma, lokacin da ya lalata nauyinku mai nauyi, da ainihin kaya, maimaitawa da alamun da ke sa shi aiki.

Haɗin hankali da tsoka yana kama da wani abu daga mujallar gina jiki ta 1980 "ji tsoka", "matsawa a saman". Akwai ainihin, abubuwa masu aunawa a baya, amma amfani mai amfani ya fi ƙanƙanta fiye da yadda aka sayar da shi. Ga abin da yake yi, lokacin da yake aiki, da kuma lokacin da yake kashe maka kudi.

Abin da yake nufi da gaske

Yana da muhimmanci a san inda hankalinka yake a lokacin wasan. Kana da zaɓi biyu. Ƙungiyar ciki yana nufin tunanin tsoka kanta: "matsa kirji", "ja da gwiwar hannu, ba da hannu ba". Ƙarƙashin waje yana nufin tunanin sakamakon motsi: "tura bene", "kai mashaya ta cikin rufi". Haɗin hankali-ƙwayoyin jiki shine kawai horar da hankali na ciki ikon ƙaruwa da gangan yadda tsoka ɗaya ke taimakawa ga ɗagawa da kuke yi.

Ba sihiri ba ne kuma ba ya gina kyallen takarda daga kome ba. Yana sauya nauyin aiki da kashi biyu. Wasu kashi kaɗan a cikin ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗaruruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuruwan ɗuru.

Abin da aunawa ta nuna

Nazarin EMG a kan matattarar benci ya nuna cewa alamar "yi amfani da kirjinka" yana ƙara kunna kirjin da kusan kashi 10 zuwa 25 cikin dari idan aka kwatanta da saitin ba tare da umarni ba. Wannan kawai yana riƙe da kusan kashi 60 cikin ɗari na mafi yawan ku. A kashi 80 cikin ɗari da sama da bambanci ya kusan bace tsoka tana aiki kusa da rufinta kuma babu abin da ya rage da za a ƙara.

Mafi shahararren binciken horo ya yi amfani da ƙuƙwalwar biceps: Makonni 8, zaman uku a mako, ana ɗaukar kusan kashi 50 na maimaitawa ɗaya. Ƙungiyar da aka ba da shawara ta ciki ta sami kusan kashi 12 cikin dari a cikin kaurin biceps; ƙungiyar da aka ce kawai su ɗaga nauyin sun sami kusan kashi 7. A wannan binciken, ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin Wannan bayani yana da muhimmanci. Sakamakon yana da bayyane a kan ƙananan tsokoki, wanda kuke fama da jin, kuma yana da rauni a kan manyan tsokoki waɗanda suke aiki sosai.

Don iyakar ƙarfin hoton ya juya. Mahimmancin waje yana cin nasara kusan kowane lokaci: 2 zuwa 5 centimetres fiye da a tsaye tsalle, mafi maimaitawa a wannan kaya, tsabtace fasaha a karshe maimaitawa na sa. Yin tunani game da ƙwanƙwasawar tsoka a kashi 90 cikin ɗari na iyakar ƙarfinka yana rage motsi kuma yana karya haɗin kai na dukan sarkar.

Wanne mayar da hankali, a lõkacin da

Yi amfani da mayar da hankali na ciki

A kan aikin warewa: curls, triceps tsawo, gefe tada, kafafu curls, kirji kwari.
A cikin Kashi 50 zuwa 70 cikin dari na daya-rep max, a cikin 8 zuwa 15 sakewa da ke cikin wannan.
A kan tsoka da ke da rauni ba za ka iya jin yawanci ɓangarorin gefe, baya, ko hamstrings.
A lokacin da ake yin motsa jiki, don shirya aiki mai wuya.

Yi amfani da mayar da hankali na waje

A kan squats, deadlifts, latsawa a sama da layuka sama kashi 80 cikin ɗari na iyakar.
A cikin saiti na 1 zuwa 5 reps, lokacin da lambar a kan mashaya ita ce batu.
A kan wani abu mai fashewa: tsalle-tsalle, gudu, jefa.
Idan kun gaji kuma fasaha ta fara zamewa kuna buƙatar umarni mai sauƙi, ba bincike ba.

Yadda za a yi shi da gaske

Ka soma da wani abu mai sauƙi. Kafin ka yi aikinka, ka yi maimaitawa 15 zuwa 20 a kusan kashi 30 cikin ɗari na nauyinka, kawai don ka sami tsoka. Yana biyan ku minti daya.
Ka rage saurin saukarwa. Sa'a uku a ƙasa, na biyu a cikin matsayi na shimfiɗa, na biyu a sama. Ka cire motsin kuma jin yana bayyana da kansa.
Ɗaya daga cikin tunani a kowane saiti. Ba "gindi ba, gwiwoyi, numfashi, brace" duk a lokaci daya. Zaɓi wata alama kuma riƙe shi don duk 10 reps.
Ka sanya hannu a kan tsoka. don 2 ko 3 sets. Yana da wauta, amma amsawar taɓawa tana ƙara haɓaka aiki a cikin masu tayar da hankali.
Ka sauke kaya idan ba haka ba ne. Idan ba za ka iya jin kirjinka a kilo 80 ba, gwada kilo 60 don maimaitawa 12. Makonni huɗu na aiki mai sauƙi don koyon tsari kasuwanci ne mai kyau.

Yadda mako ke kama

Aiki mai amfani: gudu da nauyi na zaman 2 zuwa 4 sets na hadedde lifts a 3 zuwa 6 reps tare da waje mayar da hankali da kuma tunanin kome ba sai dai mashaya. Sa'an nan kuma ku ciyar da minti 20 zuwa 30 na ƙarshe a kan warewa da aikin inji tare da mayar da hankali na ciki: Sa'o'i uku na maimaitawa 10 zuwa 12, 60 zuwa 90 na hutawa. Kimanin kashi ɗaya bisa uku na yawan abincinka na mako yana da kyau don aiki na ƙwaƙwalwa.

Ka yi tsammanin zai dauki 4 zuwa 6 makonni kafin mayar da hankali kan wani tsoka ya zama na atomatik. Ba batun zaman farko ba ne.

Inda mutane ke yin kuskure

Yin amfani da shi a matsayin uzuri ga nauyi mai nauyi. Yawan aiki yana ci gaba da zama babban abin da ke haifar da wannan ƙari ne, ba maye gurbin ba.
Yin amfani da fasaha da gangan don "ji shi mafi", kamar tura kwatangwalo gaba a cikin squat. Jin ba daidai yake da ci gaba ba.
Da fatan jin quads ko glutes yadda kuke ji biceps. Manyan tsokoki a cikin motsi masu haɗuwa kawai suna ba da ra'ayoyin da ba su da ƙarfi.
Ya rikita wuta da famfo tare da kunnawa. Fitarwa jini ne, ba tabbacin cewa ka yi amfani da shi daidai ba.

Lokacin da za ka je wurin likita

Jin tsoka abu ɗaya ne; ciwo wani abu ne dabam. Ka duba idan kana da ƙuƙwalwa, ƙonewa ko ƙyama tafiya a ƙasa da hannu ko kafa; rauni inda wata gaɓa ta ba da ba tare da gajiya ba; ciwon haɗin gwiwa mai tsanani wanda ya wuce fiye da kwanaki 7 zuwa 10 duk da hutawa; kumburi na haɗin gwiwa; ko ciwo wanda ya farka da dare. Idan tsoka ta ci gaba da ciwo, ta yi tauri da kumbura fiye da kwanaki 3 bayan wani aiki mai wuya kuma fitsarinka ya yi duhu, ka ɗauke shi azaman gaggawa kuma ka shiga nan da nan.

Gajerun bayanai

Haɗin hankali-jiki na gaske ne, amma galibi akan aikin keɓewa a kashi 50 zuwa 70 na matsakaicin.
Sama da kashi 80, canzawa zuwa waje mayar da hankali ciki mayar da hankali halin kaka ka fitar da can.
Tasirin ya fi karfi a kan ƙananan tsokoki; a kan quadrants da makamantansu, yana da ƙananan ko babu.
Abin da ake dafa shi: Saiti uku na maimaitawa 10 zuwa 12, saukar da dakika 3, alamar daya a kowane saiti, 60 zuwa 90 seconds hutawa.
Ba zai maye gurbin yawan aiki ba kuma ba dalili ba ne na ɗaga nauyin da aka ɗaga na shekaru da yawa.