Kafada kafada

tsaye kafada latsa

Lokacin da muke yin aiki na yau da kullun don samun karfin tsoka, aikin kafaɗa wani bangare ne mai mahimmanci don la'akari. A da yawa turawa darussan da deltoid da hannu kamar yadda a cikin wasu ja darussan. Akwai aikin gama gari wanda ake la'akari dashi cikin abubuwan yauda kullun da aka sani da sunan kafada kafada. Sunan hukuma aikin jarida ne, kodayake yana da adadi da yawa na bambancin kuma ana iya aiwatar da shi ta hanyoyi daban-daban.

A cikin wannan labarin, za mu gaya muku duk abin da kuke buƙatar sani game da ƙafafun kafaɗa da yadda ake yin sa daidai.

Ragowar kalori

Ragowar kalori

Kamar yadda koyaushe nake ambata a cikin dukkan labaran da suka danganci fa'idar samun tsoka, abu na farko da yakamata muyi la'akari dashi shine daidaita ƙarfinmu a cikin abinci. Jikinmu yana fahimtar motsawa kuma ƙarni na sabon ƙwayar tsoka yana da tsada sosai ga jiki da kuzari. Sabili da haka, ba za mu samar da sabon ƙwayar tsoka ba idan ba mu da rarar makamashi na dogon lokaci. Don samun rarar makamashi muna buƙatar cin karin adadin kuzari a rayuwarmu ta yau da kullun fiye da yadda muke cinyewa.

Kasancewa yawan cin kalori fiye da yadda ake ci an san shi da sunan rarar caloric. Abubuwan buƙatunmu na makamashi don kiyaye nauyi sun kasu kashi kashi na yawan kuɗaɗen kuzarinmu da aka kashe ban da motsa jiki wanda ba shi da alaƙa da motsa jiki. Don wannan dole ne mu ƙara motsa jiki da muke yi yayin horo na nauyi kuma idan muna yin cardio. Adadin adadin kuzari da muke samu shine cin abin da dole ne mu ci don kiyaye nauyi. Idan muna so mu sami karfin tsoka dole ne mu kara da cewa cal ta 300-500 kcal, ya danganta da manufarmu da matakinmu.

Masu wasan motsa jiki na motsa jiki na iya haɓaka adadin kalori kadan kaɗan tunda suna da rashi mai yawa. A gefe guda kuma, yayin da muke ci gaba da ƙwarewa a cikin dakin motsa jiki, dole ne mu zama masu ra'ayin mazan jiya tare da wannan rarar makamashi. A takaice, ana bukatar rarar kalori don samun damar bunkasa cigaban mu. Babu damuwa yawan motsa jiki da muke yi, cewa Idan ba mu kasance cikin rarar caloric ba, ba za mu samar da ƙwayar tsoka ba.

Horon kafada

aikin soja

Abu na farko da mutane da yawa suke so shine ƙara girman kafaɗunsu tun da kyau yana ba ka jin girman ka. Waɗanda suke son yin lafin kafada su sani cewa akwai hanyoyi da yawa da za a yi kuma kowane ɗayan bambance-bambancen zai ba da fifiko ga wannan ƙungiyar tsoka. A deltoid ne mai tsoka kungiyar da aka kasu kashi shugabannin ko rabo. A gefe guda muna da deltoid na gaba wanda ya fi shiga cikin motsawar motsawa. Gaba muna da na baya deltoid wanda ke da hannu a jan atisaye. Aƙarshe, muna da medto deltoid wanda dole ne ayi aiki dashi ta takamaiman hanya tunda babu motsa jiki da yake haɓaka shi a cikin nazari.

Yana daya daga cikin nau'ikan motsa jiki masu tasiri wadanda suke wanzu yayin cimma tsokoki masu karfi don kafada. Kafadar kafada ta ƙunshi dukkan musculature yayin da aka ɗora kaya a madaidaiciyar hanya, shawo kan ba kawai juriya na nauyi ba har ma da ƙarfin nauyi.

Bari mu ga menene bambancin bambance-bambancen buga kafada.

Variungiyoyin latsa kafada

daga barbell

Gargajiya kafada latsa

Wannan shine mafi yawan kowa kuma kusan kowa zaiyi shi akan bencin dumbbell. Ana buƙatar ɗayan dumbbells da za a sanya a kowane gefe da riko tare da kamun kai. Yana daga sama yana farawa daga tsayin kafaɗun don ya haɗu da gwiwar hannu sosai. Dole ne a sarrafa yanayin motsa jiki na motsa jiki don kar a lalata kafada. Abu ne da ya zama ruwan dare ganin mutane da yawa suna ɗaukar nauyi a cikin irin wannan motsa jiki.

Akwai wasu bambance-bambancen a kan latsa kafada ta gargajiya kamar ta Arnold press wacce a ke karkatar da ita ta yadda za a iya shigar da karin sassan kafadar kuma ta fi shafar wannan sashin jiki.

Labaran soja

Hakanan an san shi azaman ƙwanƙwasa ƙwanƙwasa ƙwanƙwasa. Ana iya yin shi duka a cikin nauyin kyauta da cikin yawa. A cikin wannan nau'in motsa jiki, motsi yana jagorantar ta mashaya kuma ana iya yin duka gaba da bayan wuya. Ba a ba da shawarar wannan nau'in ƙarshe kwata-kwata tunda yana da lahani sosai kuma babu wasu bambance-bambance sananne tsakanin ribar da aka samu cikin ƙwayar tsoka ta wata hanyar ko wata. Don magance ɓangaren gefen deltoid koyaushe ana cewa ana yin latsawa a bayan wuya, amma ba kyakkyawan zaɓi bane. Haɗarin rauni yana da yawa kuma motsawar wannan ɓangaren medial deltoid ɗin ba haka yake ba. Don kunna wannan yanki na kafada da gaske yana da kyau ayi aiki tare da ɗaga dumbbell kai tsaye.

Amfanin yin wannan motsa jiki tare da kyauta kyauta game da masu yawa shine cewa ya zama dole mu sami babban iko akan jikin mu. Ta wannan hanyar, ana yin aiki da tsokoki kamar gluteal da core.

Kafada kafada akan kura da mashin

kafada kafada

Wata hanyar yin matse kafada tana kan juzu'i ko kan mashin. A ka'ida, ana yin irin wannan motsa jiki a kan injunan da aka tanada domin tunda dole ne mu zauna mu fahimci wani abu da aka daga a saman kafadun domin fara aikin. Fa'idar motsawar ita ce cewa tana yin ci gaba da wahalar inji a kan dukkan sassan hanyar. Daga nan muke ɗaga kaya ta hanyar jujjuya abubuwa har sai gwiwar hannu ya cika. Godiya ga wannan, muna horar da kafada kuma hakan zai kuma taimaka mana don inganta sassan sassa daban-daban da kuma tasiri ga yankin da ya yi aiki yadda ya kamata.

Yin layin kafada na inji shine mafi sauki hanyar aikata shi. Motsi gabaɗaya ya keɓance motsi kuma shine yake jagorantarmu a kowane lokaci. Mutane da yawa sun fi son irin wannan motsawar tunda ba za a iya motsa maƙasudin baya ba ta hanyar tsayin daka wanda za mu ɗaga pulleys. Ta wannan hanyar, yana yiwuwa kuma a yi aiki da ƙarfi daban-daban na aikin da yankin da za mu iya shafar kowane lokaci.

Abu mafi mahimmanci don samun kafadu mai kyau ita ce ta maye gurbin waɗannan nau'ikan motsa jiki tsakanin abubuwan yau da kullun don sanya ƙarin girmamawa a kan dukkan ɓangarorin deltoids.

Ina fatan cewa tare da wannan bayanin za ku iya ƙarin koyo game da matattarar kafaɗa da halayenta.


Abubuwan da ke cikin labarin suna bin ka'idodinmu na ka'idojin edita. Don yin rahoton kuskure danna a nan.

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