Mene ne matakan tsugunne na barbell?
“Tsuguna! Tashi! ” “Daidaita numfashin ku, tsuguna! Tashi! ” “Yankin kashin baya, daidaita numfashin ku, tsuguna! Tashi! ”… Taya murna, kun yi kuskure!
Mataki na farko na tsugunnowar barbell shine “ɗaga sandar (ɗaga ƙararrawa)”. Idan kun yi shi ba daidai ba, haɗarin rauni zai ma wuce ƙafar da kanta, kuma kai tsaye zai rage ƙarfi, inganci, da santsi na tsugunne. Ku ciyar. Ya kamata a lura cewa akwai banbanci tsakanin tsayuwar tsintsiyar sandar ƙanƙara da babban matsayin mashaya. A yau za mu mai da hankali ne kan nazarin babban maƙallan mashaya:
● Da farko saita tsayin madaurin ramin tsuguno, yawanci “barbell yana ja da kirji na sama”, yayi yawa ko yayi ƙasa da kuskure-musamman mutane da yawa kan yi yawa, duk lokacin da kuka ɗaga sandar, dole ne ku tsaya a kan kafafu. mai haɗari.
Matakin farko na ɗaga sandar shine riƙe sandar da hannu biyu. Dabarar karbe sandar za ta shafi ingancin sandar kai tsaye. Rikicewa mara kyau na iya haifar da ɗagawa mara kyau ... Idan ɗaga ɗinka yana da wahala, yana nufin tsugunawa. Dole ne tsarin ya zama mai wahala. Ana ba da shawarar cewa a cikin kewayon da za a iya ba da sassauci, nisan riƙewar yana da ƙanƙanta kamar yadda zai yiwu, kuma an sanya haɗin gwiwar gwiwa a ƙarƙashin layin madaidaiciya na ƙararrawa, don ƙara ƙarfafa latissimus dorsi don taimakawa raba matsin lamba na tsokar psoas. (kula da wannan tsayuwar a ko'ina cikin squat).
● Haɗa ƙafafunku tare ba tare da barin rata ba, kuma tsakiyar nauyi don tsayawa shima kai tsaye yana ƙarƙashin layin madaidaiciya. Yi zurfin numfashi ka riƙe shi baya, shimfiɗa gwiwoyinku kuma ku miƙe tsaye, sannan ku ja barbell zuwa baya. Idan kun yi daidai, za ku ji cewa barbell ɗin ya fito da kanku, maimakon ƙarfin hali.
● Idan matakan da ke sama an yi su daidai, gangar jikinku za ta yi ƙarfi kamar Dinghai Shenzhen, kuma jin tsugunnawa yana kama da ɗaga ƙafa (ba kwa buƙatar shagala don kula da kwanciyar hankali na gangar jikin) . Tabbas, ba kowa bane zai iya samun wannan jin daɗin nan da nan, yana buƙatar yin aiki na yau da kullun. Musamman ga mutanen da ke da sauƙin sassauci na kafada, ya zama tilas a ɗauki lokaci don faɗaɗa sassauƙa-wannan ba kawai yana shafar ingancin tsumman ku ba, har ma yana shafar ingancin duk wasu motsi na asali.
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Lokacin aikawa: Jul-27-2021