Matakan Mataki na Bench: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba

Mataki na benci yana daya daga cikin 'yan motsa jiki da ke gina ƙarfin kafa ɗaya, daidaituwa da kuma kula da gwiwa a lokaci guda, kuma duk abin da kake buƙatar farawa shine benci mai kyau da nauyin jikinka. Matsalar ita ce yawancin mutane suna yin su da sauri, a cikin tsayi mara kyau, kuma ba tare da shirin ci gaba ba, don haka motsa jiki ya ƙare a matsayin dumi maimakon aiki na gaske. Ga ainihin fasalin: wane tsayi, yawan saiti da maimaitawa, da kuma abin da za a canza daga mako zuwa mako.

Tsawon benci shine yanke shawara na farko

Tsawo ya ƙayyade wahalar fiye da kowane ƙugiya. Jagora mai mahimmanci:

• 303535 cm mai farawa. Kashin gaba yana zaune a kusan digiri 90 ko dan kadan sama. Wannan shi ne inda ka koyi da tsari.
• 404545 cm matsakaicin tsayi ga wanda ya yi wata shida yana horo. Ƙarƙashin ƙugu yana ƙasa da matakin gwiwa kuma ƙuƙwalwar suna ɗaukar babban rabo na aikin.
• 50 cm da sama da haka ci gaba. Sai dai idan ka iya yin saiti uku na 10 a 45 cm ba tare da yin rawar jiki ba kuma ba tare da turawa daga kafa na baya ba.

Gwajin mai sauƙi: idan jikinka ya karkata zuwa gaba fiye da kimanin digiri 30 a kan hanyar sama, ko kuma dole ka tura kafa na baya, benci yana da tsayi sosai. Ka sauke shi da inci biyar.

Fasaha a cikin maki biyar

1. Dukan kafa a kan benci, ba kawai rabin gaba ba. Dole ne doguwar ta kasance a saman.
2. Canja nauyi a cikin diddige na sama kafa da kuma fitar da sama da wannan kafa kawaiKa yi tunani . Ƙarƙashin ƙafa yana da fasinja, ba injin ba.
3. Ƙafafun kafafun kafa a kan na biyu da na uku. Kada ta rushe a ciki.
4. Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin 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 Sa'a biyu zuwa sama, ɗan gajeren lokaci a saman, sa'a uku zuwa ƙasa. Raguwar saukarwa ita ce rabin aikin.
5. Tsaya gaba daya a saman tare da kwatangwalo da aka kulle kafin ka juya baya.

Ɗaya daga cikin maimaitawa yana ɗaukar kimanin dakika shida. Saitin 10 a kafa yana ɗaukar kimanin minti 2 idan kun gama shi a cikin dakika 40, kuna yin wani abu, ba mataki ba.

Da yawa sets da kuma maimaitawa

Zaɓi layi ɗaya kuma tsaya tare da shi don akalla makonni 3:

• Mai farawa (makonni 3 4 na farko): 23 sets na 810 reps da kafa, jiki nauyi kawai, 303535 cm benci, sau biyu a mako. Ka huta na dakika 60 da 90.
• Matsakaicin matsakaici: 3454 sets na 81212 maimaitawa a kowace kafa tare da 820 kg na jimlar ƙarin kaya, 404545 cm benci, sau biyu a mako. Ka huta 90 120 seconds.
• Ƙarfin mayar da hankali: Saiti 4 na maimaitawa 566 a kafa a kusan kashi 203030 na nauyin jiki, benci 45 cm, hutawa 23 minti.
• Jimiri ko dawowa bayan sallama: 23 sets na 152020 reps, 202525 cm benci, ba tare da kaya ba, har zuwa sau uku a mako.

Ka ci gaba da aiki tsakanin 6 da 12 a kowane mako a kowane kafa a duk aikinka na kafa ɗaya. Bayan haka, ƙyamar gwiwa tana bayyana da sauri fiye da ci gaba.

Yadda za a ci gaba: ci gaba biyu

Canja mai canji ɗaya a lokaci guda. Tsarin da ke aiki:

1. Masu sakewa na farko. Fara da saiti uku na takwas. Kowace zaman ƙara maimaitawa ɗaya zuwa saiti ɗaya har sai kun isa saiti uku na 12 tare da fasaha mai tsabta.
2. Sa'an nan kuma load. Da zarar ka buga 3 x 12, ƙara 466 kg total (233 kg da hannu) kuma sake saita zuwa 3 x 8. Maimaita sake zagayowar.
3. Tsawo ne kawai bayan sake zagayowar biyu. Lokacin da ka tafi daga 8 zuwa 12 sau biyu, tada benci da 5 cm, sauke nauyi da kuma sake farawa a 3 x 8.
4. Tempo a matsayin ajiyar. Babu dumbbells kuma babu mafi girma benci samuwa? Ka shimfiɗa lokacin saukarwa daga 3 zuwa 5 seconds. Haka ma sakewa, da muhimmanci wuya aiki.

Matsayin ci gaba na horo sau biyu a mako: fiye da makonni 8, daga nauyin jiki 3 x 8 a 30 cm zuwa 3 x 10 tare da 10 kg a 40 cm. Wannan babban ci gaba ne, ba abin kunya ba.

Bambance-bambancen da lokacin da ka jinkirta

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ tsayawa gefe da benci kuma matsawa gefe. Yana kara matsa lamba a cikin gluteus medius; yana da amfani idan gwiwarka tana da halin shiga ciki.
• Dukkanin saiti a kafa daya kafin canzawa, maimakon maye gurbin. Yana da wuya a daidaitawa da numfashi.
• Ƙarƙashin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin mataki sama da kafafu biyu, saukar da kan 5 seconds a kan daya. Kyakkyawan zaɓi lokacin da cikakken matakai ya kara tsanantawa a gaban gwiwa.

Kuskuren da aka fi sani

• Na tura daga kafa na baya. Duba: Kawai ka sa yatsun kafa na ƙasa a ƙasa tare da ƙafar ƙafa, ko kuma ka dauke shi gaba ɗaya.
• Riƙe wani rack ko bango. Idan kana bukatar taimako, benen yana da tsayi sosai.
• Yana sauka da sauri. Faduwa a kan kafa na ƙasa ya soke yawancin amfanin.
• Ba daidai ba sakewa. Koyaushe ka fara da kafa mai rauni kuma ka ba sauran kafa adadin, ba fiye da haka ba.

Lokacin da za ka je wurin likita

A yawancin lokaci, ana yin amfani da su don a yi wa gwiwoyi alheri, amma akwai iyaka.

• Ciwo sama da 3 cikin 10 yayin motsa jiki, ko ciwo wanda ya wuce awa 48 bayan haka.
• Raguwar gwiwa ta kumbura, ta toshe (ƙashin gwiwa ya makale), ko kuma jin cewa gwiwa ta kasa yin aiki.
• Rashin jin daɗi, ƙuƙwalwa ko rauni yana tafiya a kafa.
• Ciwon ƙuƙwalwa ko ƙuƙwalwar da ke ƙara muni tare da kowane mataki.

Idan an yi maka tiyata ta meniscus, an sake gina ACL ko kuma an maye gurbin kwatangwalo, ka yarda da tsayin benci da kuma lissafin tare da likitanka kafin ka fara da kanka.

Gajerun bayanai

• Fara a benci na 303535 cm; tada shi 5 cm kawai idan zaka iya yin 3 x 12 ba tare da yin rawar jiki ba.
• Farkon kashi: 23 sets na 81010 reps da kafa, sau biyu a mako, 609090 seconds hutawa.
• Tempo 2 seconds sama, 3 seconds saukar; saitin 10 reps ya kamata dauki game da minti 2.
• A wannan jerin: maimaitawa zuwa 12, sa'an nan 46 kg na kaya, sa'an nan benci tsawo.
• Tsaya cikin 612 na aiki a kafa a mako, kuma nemi likita don kumburi, kullewa, ko ciwo da ya wuce awa 48.