Pectoral yana daya daga cikin tsokoki wadanda mutane sukafi motsa jiki don zuwa dakin motsa jiki da nufin samun karfin tsoka. Akwai atisaye da yawa don ƙarfafa tsokoki. Daya daga cikinsu shine karkata latsa. Bambanci ne na ɗakunan buga labarai na yau da kullun tare da ɗan karkatarwa don sanya ɗan ƙarfafawa a kan ƙididdigar ƙididdigar pectoralis.
A cikin wannan labarin, za mu gaya muku duk abin da kuke buƙatar sani game da layin jan hankali.
Babban fasali
Lokacin da aka tambaye mu dalilin da ya sa muke amfani da lalatattun latsa a matsayin abin da ya dace da aikin jaridar benci na gargajiya, za mu amsa cewa dole ne mu haɓaka fannoni daban-daban gaba ɗaya. Don yin wannan, kuna buƙatar kai farmaki ga tsoka daga kowane kusurwa. Dukkanin lalatattun 'yan jaridu da' yan jaridu masu raguwa suna taimakawa ƙirƙirar pecs mai ƙarfi yayin da tsoka ke auka daga kusurwa daban-daban. An rarraba tsokokin pectoral zuwa manyan pectoralis da layin clavicle. Babu ƙaramin fati kamar yadda mutane da yawa suke tunani. Gaskiya ne cewa akwai wasu motsa jiki waɗanda zasu taimaka motsa ƙwayoyin ɓangaren ƙananan ɓangaren kuma amma yana da ma'ana idan aka faɗi motsa jiki a hanya ɗaya da zaren.
Za'a iya horar da layin da ke da kyau tare da daidaitaccen benci. Kawai ƙara fewan faya-fayan diski a ƙasan don ƙirƙirar karkata. Ka tuna cewa yayin da kake karkatar da benci, haka tashin hankali zai ɗauka a kafaɗunka. Dole ne ku yi hankali tare da matakin karkatar da wannan aikin.
Karkata latsa da tsokoki
Za mu ga waɗanne tsokoki ne ke cikin wannan aikin. A cikin motsa jiki da yawa an fi sani da shi a matsayin babban latsawa. Babban motsa jiki ne wanda tsokoki da yawa ke tsoma baki yayin aikin:
- Pectoralis babba
- Delananan deltoids
- Dogon rabo daga triceps
Serratus, baya da biceps suma suna da tasiri na biyu. Wadannan tsokoki suna bayyana ta hanya ta biyu a matsayin masu tsayar da mashaya a cikin yanayin yanayi. Jarida mai karko abu ne mai mahimmanci don haɗawa cikin ayyukanku na yau da kullun. Kuma shine yana taimakawa aiki daga wannan kusurwar don haɓaka ɓangaren sama na pectorals don haka a cikin sauran motsa jiki ba a ta da su ta hanya guda. Muna tuna cewa jikinmu yana fahimtar motsa jiki ba motsa jiki ba. Jikinmu yana fassara damuwar inji wanda nauyin ke ɗauka a kanmu kuma yana amsa shi ta hanyar samar da sabbin abubuwa.
Dogaro da masu canjin horo da abincin da muke dashi a yau zuwa yau zamu iya amfani da irin wannan atisayen don haɓaka ci gaban ayyukanmu. Motsi na ɗaga hannaye sama da kai yana yanke ɓangaren ɓangaren ɓangaren pectoralis kuma yana nufin babban son zuciya ta sanya ƙarin matsin lamba a kan kan pectoralis da deltoids.
Yawanci, ana yin layin karkata ne da ƙananan nauyi fiye da na gidan kallo na yau da kullun tun lokacin da deltoid ya fi shiga kai tsaye. Da karkata latsa Dole ne idan kun kasance da gaske game da ayyukan motsa jiki. Yana za a iya yi duka a kan barbell da kuma tare da dumbbells.
Karkata aikin aiki
Idan mukayi latse-latsen dumbbell muna iya tsawanta zangon tafiye-tafiye da biyan diyya ga dukkan hannayenmu. Kamar yadda muka sani, koyaushe akwai gefe ɗaya a baya fiye da ɗayan. Saboda yanayin daidaito na jikinmu muna gyara tare da bangarenmu masu karfi idan muna amfani da mashaya. A gefe guda, idan muka yi amfani da dumbbells sai mu sanya tsokoki mai karfafawa a bangarorin biyu suyi aiki daidai don aiwatar da irin wannan motsi.
A cikin duka darussan, ko dai tare da barbell ko tare da dumbbells, yana da mahimmanci don samun digiri na karkata. Zamu iya amfani da benci tare da tsayayyen son zuciya da kuma wani daban da son zuciyar. Wannan na biyu anfi bada shawara, tunda a lokuta da dama ana nuna son zuciyar sosai kuma deltoid ya fi shiga, yana haifar da ƙarin rauni da kuma rage aiki mai inganci a ɓangaren ɓangaren ɓangaren pectoralis.
Matsayi mai kyau na son yi
Yin magana game da mafi kyawun juzu'i a cikin layin karkata na iya zama koma baya ga mutanen da ba su san wannan duniyar ba. A cikin duniyar dacewa babu bakar fata ko fari. Duk fannoni dole ne su cancanta, tunda akwai masu canji da yawa da ke tasiri akan motsa jiki. Koyaya, madaidaiciyar darajar karkata ga mafi yawan mutane da manufa mai kyau ita ce wacce ke haɓaka yawan karɓar ɗimbin tsoka kuma yana rage haɗarin rauni.
Da kyau, ya kamata a sanya benci a kusurwa kusan digiri 15-30. Idan kayi motsa jiki a karkata mafi girma, aikin na iya canzawa zuwa tsokoki mara kyau. Kuma shine a mafi girman digiri na son zuciya kafada tana ɗaukar kusan dukkan aikin. Idan kuna neman ware keɓaɓɓu wannan shine mafi kyawun zaɓi. Koyaya, akwai mutane da yawa waɗanda suka ce motsa jiki ya fi kyau a karkata digiri 45.
Zai fi kyau ayi gwaji da digiri daban daban dan ganin yadda kake ji. Abu mafi mahimmanci shine kawai ku ɗaga benci game da ramuka 2-3, dangane da yadda suka rabu da juna gwargwadon nau'in bankin. Kowane mutum daban ne kuma yana da kyau a daidaita yanayin son zuciya gwargwadon motsawar da kuka hango. Idan bayan kammala aikin sai ka ji an ɗora kafadunka, ya fi karkata ga matakin. Dole ne a saukar da son abin zama na benci.
Tuna kusurwar matattarar layin benci zai dogara ne da abin da ya dace da ku. Fitar da mashaya kuma yi atisaye, don ganin idan kun ji tashin hankali a cikin kirji na sama ko kafadu. Koyaya, babu ɗayan abubuwan da aka ambata ɗazu wanda zai taimaka muku samun ƙarfin tsoka idan babu wadataccen adadin kalori a cikin abincinku. Idan rarar kuzari a cikin kwanakin ku ba za ku iya samar da sabbin kayan tsoka ba.
Ina fatan cewa tare da wannan bayanin zaku iya koyon abubuwa da yawa game da jan layi da kuma halayen sa.