Manyan Rukunin Tsokoki 6
Babban Rukunin Tsoka #1: Kirji
Babban Rukunin Tsoka #2: Baya
Babban Rukunin Tsoka #3: Hannu
Babban Rukunin Tsoka #4: Kafadu
Babban Rukunin Tsoka #5: Kafafu
Babban Rukunin Tsoka #6: Marayu
"?ungiyar tsoka" ita ce ainihin abin da take ji—?ungiyar tsokoki da ke kusa da jikinka wa?anda ke yin irin wannan motsi.
Lokacin da kake yin atisaye, manyan rukunonin tsoka guda shida da ya kamata ka kula da su sune:
1. Kirji
2. Baya
3. Hannu
4. Kafadu
5. ?afafu
6. Mara?i
Rarraba tsokoki ta hanyar sassan jiki yana taimaka mana mu tsara da kuma tsara shirye-shiryen horarwarmu yadda ya kamata.
Misali, idan kana son ?arfafa jikinka na sama, ya kamata ka fi mai da hankali kan shirin motsa jiki na gaba ?aya ko kuma tsarin ?aga nauyi.
Horarwa sau biyu ko uku a mako kyakkyawan za?i ne, amma idan ka ?ara yawan lokacin, za ka yi sauri ka yi atisaye fiye da kima har ma ka ji rauni, don haka horo akai-akai kyakkyawan hali ne.
A gefe guda kuma, mutane da yawa suna mai da hankali sosai kan tsokoki daban-daban kamar biceps. Amma a zahiri, kowace motsa jiki ana yin ta ne ta hanyar ?ungiyoyin tsoka tare, daidaiton girma na ?arfin tsoka da girmanta ya kamata ya zama ma'anar horo.
Madadin haka, ta hanyar horar da manyan ?ungiyoyin tsoka guda shida da aka ambata a sama, za a iya cimma jiki mai kyau, lafiya, kuma mai kyau. Ta hanyar horar da wa?annan manyan ?ungiyoyin tsoka guda shida, ?ananan ?ungiyoyin tsoka da ke da ala?a za a iya ha?aka su sosai. Duk da haka, gano yadda za a horar da su a cikin shirin horonku ba abu ne mai sau?i ba, dole ne ku zare allura da zare ta kowace ?ungiyar tsoka don kiyaye daidaiton riba a cikin tsoka da ?arfi don guje wa rashin daidaiton tsoka ko raunuka.
Babban Rukunin Tsoka #1: Kirji
Babban tsokar ?irji ita ce babbar tsokar pectoralis, ko kuma "pec" major. Babban aikinta shine taimakawa hannun sama a fa?in jiki. Sabanin yawancin sauran tsokoki, duk da haka, zare na tsokokin pectoral ba duka suke daidai a hanya ?aya ba.
Babban pec yana da "maki" da yawa, ko wurare inda zaruruwan tsoka suka ha?u da kwarangwal.
Akwai wurin sternocostal, wanda ke ha?a sternum da ha?ar?ari zuwa ga hannunka na sama, da kuma wurin clavicular, wanda ke ha?a ?ashin wuyanka zuwa ga hannunka na sama.
Me yasa wannan yake da muhimmanci?
Motsa jiki da suka ha?a da tura hannaye a gaban ?irji, kamar benci mai fa?i da kuma mai raguwa, suna jaddada babban wurin sternocostal na pecs.
Motsa jiki da suka ha?a da motsa hannayen sama da nesa da ?irji, kamar lan?wasa da ma?allin benci na baya, suna jaddada ?aramin wurin clavicular.
Don haka, idan kana son ?ir?irar cikakken ?irji, daidaitacce, kuma mai tsari, kana son mai da hankali kan motsa jiki na ?irji kamar wa?annan:
?Fale-falen benci na barbell
?Injin danna barbell mai karkata
?Bun?asar dumbbell mai fa?i
?Benci mai latsa dumbbell mai karkata
?Matsi na benci mai kama da na'urar ri?ewa
?Ma?allin benci na baya-baya
?Tsutsa
Takaitawa: Tsokar ?irji ta ?unshi sassa biyu, ko kuma "maki" - wato sternocostal da clavicular point, kuma ya kamata ku yi amfani da darussan da ke mayar da hankali kan maki biyu don ha?aka girman tsoka.
Rukunin Tsoka #2: Baya
Tsokoki hu?u da suka ?unshi babban ?angaren baya, kuma muna son mu mai da hankali kan ci gaba, sune:
? Trapezius
Tarkunanka suna ha?a kashin bayanka da ruwan kafadarka.
? Rhomboids
Rhomboids ?in suna daidaita ruwan kafadar ku ta hanyar ha?a su da kashin bayan ku.
? Latissimus dorsi
Lats ?in suna ha?a hannunka na sama zuwa bayanka don samar da siffar fuka-fuki.
? ?ar?ashin ?ashin baya
Masu tayar da ?ashin baya suna tafiya a layi ?aya da ?ashin bayanka kuma suna yin abin da kake tsammani—su kiyaye ?ashin bayanka ya daidaita kuma ya mi?e.
Gina babban baya mai kauri, mai tsari, yana ?aya daga cikin mafi kyawun hanyoyin da za a iya ?aga jikinka daga "mai kyau" zuwa "mai ban mamaki."
Idan wannan shine burinka, to kana son mayar da hankali kan motsa jiki na baya kamar wa?annan:
?Barbell deadlift
?Sumo deadlift
?Mashin ?aukar kaya na Tarko
?Lat ja
?Layin kebul da ke zaune
?Jawowa
?Chinup
?Layin dumbbell
?Hatimi layi
Takaitawa: Bayanka ya ?unshi manyan tsokoki guda hu?u, kuma mafi kyawun motsa jiki don horar da su duk sun ha?a da jan jiki a kwance da tsaye, kamar ?aga barbell deadlift, lat pulldown, da kuma dumbbell row.
Rukunin Tsoka #3: Hannu
Hannun ya ?unshi tsokoki hu?u:
? Brachii na biceps
? Biceps brachialis
? Triceps
? Hannun Hannu
Hannun an yi shi ne da tsokokin biceps, triceps, tsokokin gaba, da wasu ?ananan tsokoki. Ya kamata ka ha?a da wasu ayyuka kai tsaye a kan tsokokin biceps da triceps, amma yawanci ba sai ka yi aiki kai tsaye a kan tsokokin gaba ba.
Don haka, idan kuna son yin aiki da ?arfafa tsokokin biceps, triceps, da hannaye, kuna bu?atar mai da hankali kan motsa jiki na hannu kamar wa?annan:
?Nauyin Barbell
?Na?e dumbbell
?Lan?wasa sandar EZ
?Na'urar ni?a ?o?on kai
?Matsewar triceps (tare da igiya ko ma?allin ?arfe)
?Tsutsa
?Matsi na Triceps (tare da kebul ko dumbbell)
?Matsi na benci mai kama da na'urar ri?ewa
?Chinups
?Jawo-jawo
?ungiyar Tsoka #4: Kafadu
Kafadunka sun ?unshi manyan tsokoki guda uku da aka sani da deltoids.Matsakaici uku na deltoids sune:
? Wurin gaba (gaba)
? Matsakaici (tsakiya)
? Matsayin bayan (baya)
Ana amfani da deltoids musamman don daidaita ?ungiyoyin tsoka kusa da kafadu, kamar pecs, lats, da biceps.
Deltoid na baya yana taimaka wa lats da tarkuna su jawo hannaye a bayanka, delts na gaba suna taimaka wa pecs su kawo hannaye gaba, kuma delts na waje suna taimakawa tarkuna, pecs, da sauran tsokoki a wuya da baya na sama. ?aga hannayenka zuwa gefe.
Ta hanyar canza kusurwar latsawa ko jan, za ku iya canza matakin da aka horar da deltoid idan aka kwatanta da sauran tsokoki. Misali, injin dannawa sama zai yi amfani da ?arin lateral deltoid fakiti fiye da na sama ?irji, yayin da layin barbell zai yi amfani da ?arin lateral deltoid fakiti fiye da lat pulldown.
Yana da matu?ar muhimmanci a ha?aka dukkan wuraren uku na wannan tsoka domin idan ?aya daga cikinsu ya fa?i a baya, zai zama abin lura sosai.
A mafi yawan lokuta, tsokoki na gefe da na baya suna bu?atar aiki mafi girma saboda anterior deltoid yana da kyau a lokacin motsa jiki na ?irji, kuma babu wanda ke tsallake ranar motsa jiki na ?irji.
Duk da haka, horar da ?irji ba ya horar da sauran wuraren deltoid guda biyu yadda ya kamata, shi ya sa ya fi kyau a ha?a da wasu ?arin motsa jiki wa?anda ke horar da deltoids na waje da na baya a lokaci guda.
Idan kana son ha?aka dukkan ?angarorin deltoid guda uku, kana son mai da hankali kan motsa jiki na kafada kamar wa?annan:
??agawa daga gefen dumbbell
?Dumbbell na baya yana ?aga delt
?Layukan barbell
?Layukan dumbbell
?Ma'aikatan watsa labarai na soja
?Lebur benci latsa
?Latsa benci mai karkata
Takaitawa: Kafadu sun ?unshi maki a gaba, gefe da baya, yana da mahimmanci ka ha?a da darussan da ke horar da dukkan maki uku a cikin shirinka don samun daidaito da daidaito.
Rukunin Tsoka #5: ?afafu
Kashi na sama na ?afafu ya ?unshi manyan ?ungiyoyin tsoka da dama:
? quadriceps
? Hammatar ?ashi
? ?wayoyin
Duk da cewa mara?in kuma wani ?angare ne na ?afa dangane da tsarin jiki, an yi bayani daban-daban saboda hanyoyin horo daban-daban. Kowace daga cikin wa?annan ?ungiyoyin tsoka tana bu?atar a horar da ita sosai tare da motsa jiki daban-daban.
'Yan Quad
quadriceps manyan tsokoki ne guda hu?u a gaban ?afafunku:
? ?angaren vastus lateralis
? vastus medialis
? Vastus intermedius
? Ma?ogwaron kwatangwalo
quadriceps suna aiki tare don fa?a?a gwiwoyi da kuma lan?wasa kwatangwalo.
Don haka, motsa jiki na quadriceps yana kawo kwatangwalo daga matsayi mai tsawo zuwa matsayi mai lankwasawa (lankwasa gidajen) kuma yana kawo gwiwoyi daga matsayi mai lankwasawa zuwa matsayi mai tsawo (daidaita gidajen).
Idan quadriceps suka girma sosai, sai su samar da tsakiyar ?afar.
Kamar yadda za ku gani, mafi kyawun darussan motsa jiki na quad da za ku iya yi galibi su ne ha?akar motsa jiki kuma galibi sun ha?a da amfani da nauyin nauyi kyauta.
Idan kana son ha?aka ?arfin quads ?inka, kana bu?atar mayar da hankali kan abubuwa kamar wa?annan:
?Barbell squat back
?Squat na gaban Barbell
?Dumbbell lunge
?Matse ?afa
??ungiyar 'yan Bulgarian da aka raba
Hamstrings
Hamstring ?ungiya ce ta tsokoki uku a bayan ?afafunku:
? Semitendinosus
? Semimembranosus
? Ciwon ?afar biceps
Hawan gwiwa suna aiki tare don lan?wasa gwiwoyi kamar yadda ake yi da lan?wasa hamstring, da kuma fa?a?a kugu a cikin motsa jiki kamar thrust hip da deadlift.Haka kuma an raba biceps femoris zuwa "digogi" ko sassa biyu, kamar biceps da ke hannunka.Duk da haka, ba kamar tsokoki na biceps ba, tsokoki na hamstring suna ?aya daga cikin tsokoki da aka fi sakaci a cikin ?ananan jiki.
Kwandon huda suna samun mafi yawan kulawa saboda sun fi girma kuma sun fi bayyana, wanda hakan zai iya haifar da rashin daidaiton tsoka tsakanin gaba da bayan cinya wanda ba wai kawai yana kama da abin mamaki ba amma yana ?ara ha?arin rauni.
Mutane da yawa suna da ra'ayin da bai dace ba cewa squat ba shine kawai abin da ake bu?ata don motsa jiki ba. Duk da cewa squat yana da ala?a da squat, squat yana da mafi yawan aikin. Wannan gaskiya ne musamman ga nau'in squat da kuke gani akai-akai a cikin dakin motsa jiki.
Idan kana son inganta tsokokin hamstring ?inka sosai, kana son mai da hankali kan motsa jiki kamar wa?annan:
?Barbell deadlift
?Sumo deadlift
?Rufin Romania mai kashe gobara
?Injin gyaran ?afa (hamstring curl machine)
?Barbell barka da safiya
?Injin ?aga naman alade da Glute-ham
Glutes
Tsokokin gluteus, ko "glutes," sun ?unshi tsokoki uku da ke samar da duwawunku:
? Mafi girman gluteus
? Mafi ?arancin gluteus
? Matsakaici na gluteus
Gular jiki tana taka muhimmiyar rawa wajen daidaita jikinka a wasanni daban-daban da kuma samar da ?arfi a cikin motsa jiki kamar ?agawa da kuma squat.
Amma yanzu, idan ka horar da ?ananan jikinka yadda ya kamata, ba sai ka yi ?arin aiki ba don ?ashin bayanka domin zai yi aiki tare a motsa jiki na ?ananan jikinka.
Idan kana son ?ara girman glutes ?inka, kana bu?atar mayar da hankali kan abubuwa kamar:
?Barbell deadlift
?Sumo deadlift
?Rufin Romania mai kashe gobara
?Mai ?aga Glute/Glute Isolate
?Barbell Hip Press
?Masu tsalle-tsalle a kan Barbell
Takaitawa: Sashen sama na ?afar ya ?unshi quadriceps, hamstrings, da glutes, kuma kuna son ha?a darussan da ke aiki da wa?annan ?ungiyoyin tsoka a cikin tsarin ku don ha?aka ?arfin ?afa da girmansa.
Rukunin Tsoka #6: ?wallon ?afa
Mara?i sun ?unshi tsokoki guda biyu masu ?arfi:
? Ciwon ciki (gastrocnemius)
? Soleus
An yi wa mara?in tsokoki na gastrocnemius da soleus, wa?anda dukkansu ake bu?atar yin atisayen mara?in a tsaye da zaune.
Babu wasu bambance-bambancen motsa jiki masu amfani da yawa da za ku iya yi, amma ga wa?anda za ku iya yi idan kuna son mayar da hankali kan:
? Injin ?aga mara?i tsaye
? ?aga mara?i a tsaye daga sandar sanda
? Injin ?aga mara?i da ke zaune
?Injin ?aga jaki mara?i
??aga mara?i mai nauyin jiki ?afa ?aya
Lokacin Sa?o: Nuwamba-10-2022