Matakan Mataki na Bench: Yadda Za a Yi Magana da Mutane da Kuma Kuskuren da Ake Yi Sau da Sau

Mataki na motsa jiki yana daya daga cikin motsa jiki da ke gina ƙarfin kafa ɗaya, yana nuna matsalolin daidaituwa kuma baya buƙatar komai sai benen da ke da ƙarfi. Matsalar ita ce yawancin mutane suna yin hakan ba daidai ba turawa tare da kafafun baya da tsalle don haka motsa jiki na ƙarfin ya zama cardio mai sauƙi. Ga fasaha, kurakuran da suke ci gaba da maimaitawa, da kuma ainihin lambobi don tsarawa.

Abin da mataki-up zahiri horar da

Ƙafafun da ke aiki a kafafun suna yin aiki sosai, yayin da ƙafãfun kafa da ƙafãfun kafa suna riƙe gwiwar da idon kafa. Domin kana tsaye a kafa ɗaya, 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 ƙashin ƙashin ƙashin ƙashin

Wannan shi ne babban bambanci daga wani squat. A cikin wani tsalle-tsalle, mai ƙarfi zai iya ɓoye wanda ya fi rauni; a cikin wani mataki ba zai iya ba, kuma za ku ji rata ta hagu-dama ta hanyar saiti na biyu. Ƙari ga haka, riƙe da ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwashin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwashin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwashin ƙwanƙolin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙwashin ƙ

Zaɓin tsayin benci

Kuskuren da ya fi kowa faruwa kafin wakilci na farko: Bencin ya yi tsawo. Dokar tana da sauki lokacin da ka kafa ka a kan benci, gwiwa ya kamata ya kasance daidai da kwatangwalo ko dan kadan a kasa, don haka kusan 90 digiri na gwiwa ko dan kadan. Ga mafi yawan mutane tsakanin 170 da 185 cm wannan yana nufin benci 35 zuwa 45 cm. Idan ka kasa da tsayin 165 cm, fara da 30 cm.

Binciken yana da sauƙi: idan kana bukatar ka jingina gaba fiye da kimanin digiri 20, ko kuma ƙashin ƙugu ya juya don hawa can, ka rage tsayin da santimita 5 zuwa 10. Ba za ka rasa kome ba, domin ƙarfi ya fito ne daga iko, ba daga tsayi ba.

Mataki-mataki na fasaha

1. Tsaya daga 10 zuwa 15 cm daga benci, ƙafafun kafafu-fadi, idanu gaba.
2. Sanya da dukan ƙafa a kan benci. Dole ne yatsun ƙafa da diddige su kasance a saman; idan diddige ya rataye daga gefen, ƙafa yana da nisa sosai.
3. Ka sa nauyinka a kan wannan diddigen kuma ka miƙa gwiwarka da kwatangwalo a lokaci guda. Ƙafafun baya suna biye da shi, ba sa turawa.
4. Tsaya a tsaye a saman kuma ka dakata na dakika daya. Idan kana amfani da juyin juya hali na gwiwoyi, ɗaga gwiwar da ke baya zuwa tsayin kwatangwalo.
5. Saukewa a karkashin iko na 2 zuwa 3 seconds, taɓa ƙasa tare da yatsun ƙafafun baya, sannan kuma saita diddige.
6. Ƙafafun aiki suna zaune a kan benci don dukan saiti. Canja kafafu ne kawai bayan an gama duk maimaitawa.

Idan ba za ka iya sauka cikin daƙiƙa uku ba tare da ka faɗi a kan diddigenka ba, to, bencin ya yi tsayi sosai ko kuma nauyin ya yi nauyi sosai.

Kuskure hudu da suka fi sa mu wahala

Turawa tare da baya kafa

Kuskuren da ya fi kowa yawa kuma mafi tsada. Idan ka tura yatsun ƙafafunka, wani aiki zai tafi ga ƙafafun da ba ka horar da su ba. Ka gwada shi: Ka ɗaga yatsun ƙafafun kafa kafin ka fara. Idan ba za ka iya tashi ba, ba ka motsa kafa ba.

Tashi, sauka ƙasa

Lokacin saukarwa shine inda aka gina mafi yawan ikon gwiwa, don haka faɗuwa kyauta tana ɓatar da rabin motsa jiki. Ka ƙidaya shi: Na biyu daya sama, na biyu dakatarwa, uku seconds saukar.

Ƙafafun gwiwa suna cikin ciki

Idan gwiwar da ke aiki ta faɗi zuwa tsakiyar tsakiya, ƙashin ƙugu ba zai iya ci gaba ba. Ba a yin shimfiɗa ba ne, amma a rage nauyin da ke ƙasa, kuma a bi da gwiwa da gangan zuwa ga ɗan yatsan.

Nauyin da ya wuce kima

Da dumbbells masu nauyi fiye da yadda zaka iya sarrafawa zaka fara yin rawar jiki da janyewa tare da jiki. Idan kana yin motsa jiki a lokatai biyu na ƙarshe, ka rage kashi 20 zuwa 30 cikin ɗari.

Saitin, maimaitawa da kuma yawan mako-mako

• Masu farawa: Saiti uku na maimaitawa 8 a kafa, nauyin jiki kawai, 60 zuwa 90 seconds hutawa, sau biyu a mako.
• Yadda ake ci gaba: Da zarar ka buga saiti uku na sakewa 12 masu tsabta, karba biyu 5 kg dumbbells kuma koma zuwa 8 reps.
• Ƙarfin: 4 sets na 6 reps tare da 15 zuwa 25 kg da hannu, 2 minti hutawa.
• Girman tsoka: 3 zuwa 4 sets na 10 zuwa 15 reps, tempo na 1 na biyu sama da 3 seconds saukar.

Jimlar saiti 6 zuwa 10 na aiki a kafa a mako ya isa idan kun riga kun yi squat ko deadlift. Dukan motsa jiki, har da hutawa, zai ɗauki minti 10 zuwa 12.

Waɗanda suka dace da su da waɗanda ba su dace da su ba

Suna dacewa da duk wanda ke da tazarar ƙarfi tsakanin kafafu, masu gudu da masu hawan keke, mutanen da ke dawowa bayan sallama, da duk wanda yake son ɗaukar ƙafafun ba tare da sandar a baya ba. Suna kuma aiki sosai ga tsofaffi, domin suna horar da ainihin abin da rayuwar yau da kullum ke bukata matakala.

Ba za su dace da kai ba idan kana da matsala na daidaitawa ba tare da taimako ba, ko kuma idan ka ji rauni a ƙafarka da ba za ka iya ɗaukar nauyin kafa ɗaya ba. A irin waɗannan lokatai, yin amfani da takalma na kafafu ko kuma yin amfani da takalma na kafafu a kan kafafu ne ya fi dacewa har sai yanayin ya kwanta.

Lokacin da za ka je wurin likita

Ka je wurin likita ko kuma likitan motsa jiki idan ciwon gwiwa ya ci gaba fiye da awa 48 bayan ka yi motsa jiki, idan gwiwar ta kumbura, idan ka ji ƙaho da ke tattare da ciwo, ko kuma idan gwiwar ta kasa yin aiki. Haka ma yake da ciwon da ke faruwa sa'ad da ake hawa kan matakala. Idan kana da aikin gyara gindi ko gwiwa, ko kuma kana murmurewa daga aikin tiyata na meniscus ko cruciate ligament, ka yarda da wani likitan physiotherapist game da tsayin benci da kuma nauyin da kake bukata kafin ka fara aikinka.

Gajerun bayanai

• Bench na 30 zuwa 45 cm matakin gwiwa tare da kwatangwalo ko ƙasa.
• Ƙafafun baya ba sa turawa; ka ɗaga yatsunsu don ka tabbatar da hakan.
• Saukewa na 2 zuwa 3 seconds, ba sa sauka a kan diddige.
• Ka fara da saiti uku na kafafu takwas sau biyu a mako; ka ƙara nauyi kawai a saiti uku na kafafu 12.
• Ciwo mai tsanani, kumburi ko kuma gwiwa da ke karkatarwa yana nufin tsayawa da duba shi.