Ikon ayyukan motsa jiki shine cewa sun haɗu da motsi biyu kuma suna motsa ƙungiyoyin tsoka da yawa zuwa cikakkiyar kwarara. Ka yi tunanin tsugunawa zuwa matsi na kafada da huhu na gefe zuwa biceps curls. Amma akwai wani fili da ba a cika sakawa ba wanda za a ƙara cikin jerin? Kettlebell goblet squat curl.
Gilashi yana riƙe da madaidaiciyar madaidaiciya, yayin da tsuguno yana ba ku damar shimfiɗa kwatangwalo da ƙarfafa biceps. Sam Becourtney, DPT, CSCS, likitan ilimin motsa jiki a New York, ya rushe yadda ake daidaita haɗin ayyukan da ke ƙasa. Sannan, ƙarin koyo game da dalilan da yasa muka kamu da wannan motsa jiki na jiki da kuma kurakuran gama gari don gujewa.
Ga waɗanda ba su da sassauƙan kwatangwalo ko ƙarfin ƙarfi don kula da ƙwanƙwasa lokacin yin biceps curls, ƙara ƙaramin kujera ko akwati zuwa maƙallan yana da kyau gyara. Maimakon ajiye tsuguno, zauna a kan kujera kuma yi curl. Wannan yana taimaka muku niyya ƙungiyar tsoka ɗaya tare da ƙarin tallafi.
Becourtney ya ce duk wanda ke da tarihin ƙananan baya, hip ko biceps zafi ko rauni ya kamata ya guji wannan aikin.
Kamar kowane aikin motsa jiki, kettlebell goblet squat curls na iya haɓaka ƙarfin ku gaba ɗaya da ƙona kalori gaba ɗaya. Amma ga wasu dalilai na musamman da yasa wannan yunƙurin yayi fice:
Becourtney ya ce, amma abin da ya fi burge wannan darasi shi ne cewa yana nanata quadriceps, godiya ga sassarfa na aikin.
Wannan saboda lokacin da kuka durƙusa, sanya nauyi a gaban jikinku kuma ku nufi gaban ƙafafunku, ba hips da hamstrings ba lokacin da nauyi yake bayan ku.
Gilashin kuma yana taimakawa ƙara ƙarfin ƙarfi da kwanciyar hankali, musamman lokacin da kuka murƙushe nauyin ku zuwa ko nesa da kanku. Becourtney ya kara da cewa dole ne zuciyar ku tayi aiki tukuru don kiyaye jikin ku na sama ya kafe kuma ya kafe. Don taimaka muku guji rauni, zaku iya fassara wannan aikin zuwa rayuwar yau da kullun yayin motsi da ɗaga abubuwa masu nauyi.
Tsugunnawa a cikin wannan aikin ya dace sosai don buɗe ƙananan jikin. Becourtney ya ce "[Wannan matakin yana da kyau ga] mutane masu matsattsun kwatangwalo, kuma suna neman hanyar bude su ba tare da bata lokaci mai yawa ba wajen yin atisayen sassaucin kwatangwalo," in ji Becourtney.
Ƙafarku tana kunshe da tarin tsokoki (masu lankwasawa na hanji) da ke gaban ƙashin ƙugu. Waɗannan tsokoki yawanci suna da ƙarfi kuma suna da ƙarfi saboda ayyukan yau da kullun kamar zama a kan tebur ko tuƙa mota. Amma a cewar Becourtney, zama a cikin matsanancin tsugunnawa da matsa gwiwar ku a gwiwoyinku na iya samar da babban shimfiɗa don lanƙwasa na hanji don magance waɗannan mummunan tasirin.
Biceps curl a cikin wannan aikin na iya jin ƙalubale saboda ba ku da tushen tallafi iri ɗaya lokacin da kuke tsaye. Ta danna gwiwarku a gwiwoyinku, a zahiri kuna matsa lamba akan biceps.
Kodayake tsintsiyar goblet na iya kawo fa'idodin da ba za a iya musantawa ga jiki duka ba, yin amfani da fom ɗin da bai dace ba na iya rage tasirin wannan aikin, ko mafi muni, yana haifar da rauni.
Lokacin da ka ɗaga abu mai nauyi, babba da kafadu na iya fara lanƙwasa zuwa kunnuwanka. Becourtney ya ce wannan yana sanya wuyan ku cikin rashin jin daɗi da daidaitawa. Ba ku son wuyan ku ya yi tashin hankali don motsa kettlebell.
Ya ce, yi amfani da nauyi masu nauyi kuma ku mai da hankali kan kiyaye kafadun ku ƙasa da baya da nisantar kunnuwan ku. Bugu da ƙari, mai da hankali kan kiyaye kirjin ku sama da waje.
A cewar Becourtney, ko kuna tsaye ko tsintsiya madaurinki ɗaya, kuna so ku guji jujjuya hannayenku. Lokacin amfani da ƙarfin hannunka, zaku rasa fa'idodi da yawa na motsa jiki na biceps.
Dauki kettlebell mai sauƙi kuma sarrafa nauyi gwargwadon iko. Ya ce a kulle igiyar ruwa a kulle don taimakawa guji jujjuya kettlebell.
Becourtney ya ce rage jinkirin motsa jiki na ƙananan (eccentric) yana ba da damar tsokoki su yi aiki da ƙarfi da ƙarfi, ta haka za su ƙara ƙarfin ƙarfin ku gaba ɗaya. Gungura ƙasa na daƙiƙa huɗu, sarrafa iko gwargwadon iko.
A cewar Becourtney, ƙara matattarar kirji zuwa wannan aikin zai iya taimaka muku ƙafar kafadu da kirji-ƙari, yana iya sa aikinku ya fi wahala. Lokacin da kuka tashi daga tsugunne, tura kettlebell daga kirjin ku, a layi daya zuwa kasa. Sannan, mayar da ita zuwa tsayin kirji kafin fara tsugunnawa ta gaba.
Becourtney ya ce yayin aikin murgudawa, tura gwiwoyi kadan, sannan cire gwiwar hannu daga kafafu don kona gindin. Ba tare da tallafin cinya ba, hannayenku sun dogara da babban ƙarfin don murƙushe kettlebell zuwa da kuma nisantar jikin ku.
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Lokacin aikawa: Jul-25-2021