Ƙungiyar Ƙungiya ta Ƙungiya: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba

Dips a kan madaidaiciyar sanduna suna daya daga cikin 'yan motsa jiki na jiki wanda ke gina kirji, triceps da kuma gaba a cikin tsari guda. Matsalar ita ce yawancin mutane ko dai sun rage su ko kuma sun ƙara maimaitawa da sauri, kuma sun ƙare da ƙonewa a gaban kafaɗar da ke ci gaba da watanni. Da ke ƙasa akwai tsari na musamman da kuma shirin sakewa ta hanyar matakin, da kuma yadda za a ƙara kaya mako-mako.

Abin da dips zahiri horar da

Manyan masu aiki sune babban kirji, triceps da gaban kai na kafada, yayin da masu daidaitawa na scapular ke aiki a duk lokacin kawai don kiyaye ku a kan sanduna. Jikin jiki ya yanke shawarar raba: jingina 20 zuwa 30 digiri gaba tare da gwiwoyi da aka yi dan kadan kuma kirji ya dauki; zauna kusa da tsaye tare da gwiwoyi da aka sanya a cikin haƙarƙari kuma triceps yana yin mafi yawan shi. Yankin bar ya kamata ya zama kusan fadin kaɗaɗa da 5 zuwa 10 cm duk abin da ya wuce 65 cm kawai yana shimfiɗa gaban kafadar kafada ba tare da amfani ba.

Abubuwa uku da za ka yi kafin ka fara yin hakan.

• Za ka iya riƙe matsayi na sama da gwiwoyi madaidaiciya na dakika 30 ba tare da kafafunka suna zuwa kunnenka ba.
• Za ka iya ragewa a karkashin iko na dakika 3 zuwa inda hannunka ya yi daidai da bene, ka tsaya a can.
• Ba ku da ciwo mai tsanani a cikin kafafun gaba, sternum ko gwiwar hannu a kowane lokaci a cikin kewayon.

Idan ka kasa kowanne cikin uku, kada ka matsa saitin tukuna. Makonni biyu zuwa uku na riƙewa da sannu a hankali ya gyara shi ga mafi yawan mutane.

Yawan saiti da maimaitawa, ta matakin

Ba za ka iya yin wani abu ba.

Aiki da kuma riƙewa. Musamman: 4 sets na 3 lowers, kowane saukar da shan 4 zuwa 5 seconds, tare da ƙafafunku, wani tsalle ko tura daga bene don samun mayar da saman. Ka huta na minti biyu zuwa uku. Ƙara 3 saman riƙe na 20 zuwa 30 seconds. Za a yi zaman biyu zuwa uku a mako, aƙalla sa'o'i 48 a tsakanin su. Yawancin mutane suna samun suna mai tsabta a cikin makonni 4 zuwa 6 ta wannan hanyar.

Za ka iya yin 1 zuwa 5 reps

Kada ka yi ƙoƙari ka yi nasara. Ka ɗauki iyakarka, ka rage shi zuwa rabi, kuma wannan shine aikinka: Idan ka max ne 4, your sets ne 2. 5 zuwa 6 sets na 2 zuwa 3 maimaitawa, minti 2 na hutawa, sau uku a mako. Jimlar mako-mako na 30 zuwa 45 maimaitawa, duk tsabta. Wannan kewayon yana kara yawan saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin

Za ka iya yin 6 zuwa 12 maimaitawa

Wannan shi ne ƙarfin ƙarfin da girman girman: 3 zuwa 4 sets na 6 zuwa 10 maimaitawa, 2 zuwa 3 minti hutawa, sau biyu a mako. Saitin karshe na iya zama mai wuya, amma koyaushe ka bar 1 zuwa 2 maimaitawa a cikin ajiya. Jimlar maimaitawa 40 zuwa 60 a mako ɗaya ya isa; bayan mutane 80 da suka wuce, yawancin mutane suna jin haushi a kafaɗar gaba.

Za ka iya yin fiye da 15 reps

Nauyin jiki ba ya ƙara gina ƙarfi, jimiri ne kawai. Ƙara kaya da belin ruwa, jakar baya ko kuma wani abu tsakanin ƙafafunku: fara da 5 kg da yawa kuma komawa zuwa 4 sets na 5 zuwa 8. Don tunani, saiti 3 na 8 tare da ƙarin 20 kg shine matakin mai son gaske, kuma a zahiri yana ɗaukar shekara ɗaya zuwa biyu na aiki mai daidaituwa.

Yadda za a ci gaba: matakai uku, a cikin wannan tsari

1. Masu sakewa. Ƙara maimaitawa ɗaya zuwa saiti ɗaya a mako, ba kowane saiti ba. Daga 3x6 ka je 6 + 6 + 7, sa'an nan 3x7, da sauransu har sai kowane sa ya kai saman kewayon.
2. Saitin abubuwa. Da zarar duk saiti suna saman kewayon, ƙara saiti. Ka tsaya a 5 zuwa 6 aiki sets da zaman bayan da ka mafi yawa saya gajiya.
3. Nauyin da ya kamata mu ɗauka. Sai kawai sai ka ƙara kaya, + 2.5 kg da aka yi amfani da shi, kuma ya koma kasan zangon sakewa. Idan nauyin 2.5 ya karya maka, sai ka yi amfani da tsalle na 1.25 kg. Matsayin da ya dace a tsawon lokaci shi ne kilo 2.5 a kowane mako uku zuwa huɗu, ba kowane mako ba.

Misali na mako takwas ga wani wanda ya fara a 3x6: makonni 1 zuwa 3 gina maimaitawa har zuwa 3x10, mako 4 yana da sauƙi (2x6, ba damuwa), makonni 5 zuwa 7 matsa zuwa 4x8 sa'an nan 4x10, mako 8 ƙara 5 kg da kuma sake saita zuwa 4x6. Sai kuma a sake maimaita wannan yanayin.

Idan maimaitawa ta ƙarshe ta saiti ya bambanta da na farko, saiti ya ƙare, duk abin da shirin ya ce.

Hanyar: Abubuwa biyar da ke kare kafada

• Kafin ka sauka, ka ja kafaɗunka ƙasa da baya, kamar kana tura su cikin aljihunka na baya.
• Zurfin zuwa saman hannu daidai ya isa. Yin zurfi ba ya ƙara ƙima kuma yana ƙara matsa lamba a kan kafaɗar gaba.
• Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin 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 a ƙasa, rabin rabin lokaci, da na biyu a sama. Babu tsalle daga ƙasa.
• Ƙafafun hannu suna tafiya baya, ba su wuce kimanin digiri 45 daga jiki ba.
• Idan ka yi tafiya a hankali, ƙafafunka suna gaba da kafafunka kuma hakan zai taimaka maka ka tsaya.

Kuskuren da ake yawan yi

• Tashi daga maimaitawa 3 zuwa saiti 3 na 10 cikin makonni biyu.
• Yin ruwa sau uku a mako a saman wasu nau'i 12 na kirji da kuma aikin tricep, don haka kafada ba ta dawo ba.
• Tsayawa numfashi a lokacin saiti maimakon numfashi a lokacin turawa.
• A cikin horo ta hanyar ciwo wanda ya fi muni a rana mai zuwa kuma ya kira shi ciwo na al'ada.

Lokacin da za ka je wurin likita

Ciwon kirji da triceps kwana biyu bayan zaman al'ada ne. Waɗannan ba su da kyau kuma ya kamata ka je wurin likita ko kuma likitan motsa jiki:

• Ciwon kaifi a gaban kafafun da ke wucewa fiye da kwanaki 7 zuwa 10 wanda ba ya warwarewa tare da hutawa.
• Ciwo wanda ke farkawa da dare ko kuma yana bayyana a cikin motsi na yau da kullum, kamar saka jaket.
• Jin dannawa, kamawa ko rauni a hannu, ko ƙuƙwalwa yana gudana zuwa hannun.
• Ciwo a daidai inda haƙarƙarin ya haɗu da sternum wanda ya fi muni a cikin zurfin numfashi.
• Idan an yi maka tiyata a kafaɗarka, ko kuma an yi maka wani abu da ya ɓata ka ko kuma an yi maka wani abu da ya ɓata ka, ka nemi magani kafin ka fara yin ruwa.

Gajerun bayanai

• Gwajin shiga: 30 seconds sama riƙe da sarrafawa 3 seconds kasa, zafi-free.
• Babu sakewa har yanzu: 4x3 negative na 4 zuwa 5 seconds, sau biyu zuwa uku a mako.
• A cikin 6 zuwa 12 maimaitawa: 3 zuwa 4 sets na 6 zuwa 10, 2 zuwa 3 minti hutawa, sau biyu a mako, ko da yaushe 1 zuwa 2 reps a ajiya.
• A wannan jerin: sakewa da farko, sa'an nan kuma saita, sa'an nan + 2.5 kg kowane makonni 3 zuwa 4.
• Ciwon kafafun gaba da ke ci gaba fiye da mako daya ba ciwo bane tsaya ka duba shi.