Ineara ko rikitarwa

Idan muka je wurin motsa jiki muna lura da yadda muke motsa jiki kuma a lokuta da yawa kamar muna karanta Sinanci ne. Aikin yau da kullun yana da sunan motsa jiki da yadda za ku yi shi. Irin wannan motsa jiki na iya bambanta yadda jiki yake aiki ta hanyar nau'in riko da kake amfani dashi. Tabbas kun taba ji nutsuwa ko kamun kafa amma ba ku san ainihin wanne ne ba kuma menene bambancin tsakanin riƙe ƙuƙwalwa ko dumbbell ta wata hanya ko wata.

A cikin wannan labarin zamu bayyana shakku game da nutsuwa ko kamun kafa da kuma gaya muku game da sauran nau'ikan riko da ke akwai da mahimmancin kowannensu don haɓaka aikin. Shin kuna son warware shakku game da shi? Ci gaba da karatu don ƙarin sani.

Grip aiki

Duk wani motsa jiki yana iya gyara aikin da yakeyi akan tsoka kawai ta hanyar sauya rikon da zamuyi kama dumbbell, sandar ko kebul. Babban makasudin lokacin da muke motsa jiki shine kunna tsoka tare da bashi kuzari don ya girma (duba Yadda ake kara karfin tsoka). Don aikinmu ya kasance da kyau, banda aikin daidai na fasaha, dole ne muyi la'akari da riko.

Kodayake yin barbell bicep curl zamuyi aiki biceps, Dogaro da riko da muke ɗauka sandar, zai yi aiki a kusurwoyi mabambanta. Wannan yana da tasiri kai tsaye kan nau'in motsawar da muke bawa tsoka kuma, sabili da haka, akan sakamakon da zamu samu. Abinda yakamata shine don kunna da tara mafi yawan ƙwayoyin tsoka a kowane motsa jiki don yin la'akari da motsa jiki azaman cikakke.

Hakanan, wani aiki wanda ke da nau'in riko yana da alaƙa da kwanciyar hankali da aka ba motsa jiki. Akwai darussan da, saboda halayensu, suna buƙatar ɗaukar sandar a wata hanya don haɓaka kwanciyar hankali kuma, bayan haka, aiwatar da fasahar da kyau. A gefe guda, zamu sami motsa jiki kamar su benin benci inda hanyar fahimtar sandar ta kasance mafi iyakance ta hali kuma an bayyana ta da nau'in motsa jiki da ƙoƙari da za a yi.

Kodayake ana tsammanin cewa akwai nau'ikan kamawa da yawa, mafi mahimmanci sune kawai 3. Daga can, wasu ƙididdigar ƙira suka fito waɗanda ke yin hidima a lokuta na musamman don haɓaka aiki, nuna haskakawa a cikin yankunan da suka fi baya da kuma gyara fasaha.

Mafi yawan nau'ikan kamawa

Nau'in nau'ikan nau'ikan kamawa guda uku akwai kwantar da hankali, mai saukin kai da guduma ko riko na tsaka-tsaki. Daga nan ne wasu sanannun daga cikin su suka san cewa suna aiki a wasu atisaye. Mafi na kowa shine cewa suna haɗuwa tsakanin sassauƙan ƙarfi ko riko ba tare da tsaka tsaki ba. Zamu bincika da kyau menene yawancin nau'ikan kame-kame.

• Inearfin ƙarfi. Shine wanda akeyi idan muka ɗaga tafukan hannaye sama. Dukansu don riƙe sanduna da dumbbells. Yana da mafi amfani a darussan da aiki da biceps da deltoids. Hakanan za'a iya kiyaye shi a cikin sauran motsa jiki.
• Kamun kamun kafa. Yana da kishiyar kama-karya. A wannan yanayin, ana riƙe ƙuƙwalwar ko dumbbell tare da tafin hannayensu suna fuskantar ƙasa. Cikakkiyar riko ce don aiki da gaban hannu a lokaci guda da sauran tsokoki. Ana amfani dashi a cikin motsa jiki kamar layuka na baya, ƙwanƙwasawa da tarko, kodayake ana amfani dashi don wasu nau'ikan motsa jiki.
• Guduma ko tsaka tsaki riko. Wannan shine wanda ake amfani dashi don wasu motsa jiki inda tafin hannu yake fuskanta da fuska. An sanya hannaye a layi daya kuma cikakke ne don motsa jiki kamar su bicep hammer curls, sauran atisayen 'yan kwangila da na triceps.
• Madadin ko rikodin riko. Wannan shi ne abin da muka ambata wanda yake da nau'ikan nutsuwa ko kamun kafa. Haɗin duka ne inda aka ɗora ɗaya tafin hannu ɗaya kuma ɗayan a ƙasa. Kodayake ba kasafai ake yawan samu a motsa jiki ba, ana amfani dashi don ba da kwanciyar hankali ga aikin da ake magana akai. Misali, ana amfani da irin wannan riko sosai a cikin matattu.

Mahimmancin amfani da ƙoshin lafiya ko kamun kafa

Lokacin da muke cikin dakin motsa jiki muna son yin 100% kuma mu sami sakamako a cikin mafi kankanin lokacin da zai yiwu. Don yin wannan, bai isa ya ɗaga kilo da yawa ba kuma yayi kama da ƙarfi a cikin ɗakin. Abu mafi mahimmanci shine yin atisayen tare da kyakkyawar dabara don haka tsoka ta sami dacewar motsa jiki kuma mu guji yiwuwar rauni.

Yana da muhimmanci cewa kada muyi dukkan darussan cikin ayyukan mu tare da riko iri daya. Wani abin da ya dace don inganta ikonmu na daukar bakin zaren shi ne cewa mu inganta na hannu. A ƙarshen rana, shi ne babban jarumi a cikin dubban atisaye, koda kuwa ba tsoka ake yi ba. Idan muka koma ga misali na matattu, lokacin da muke riƙe sandar da aka ɗora da nauyi, duk da cewa muna aiki da ƙafafunmu da ainihinmu, hannayen suna aiki a matsayin mota don ɗaga sandar da kuma motsa ta.

Idan muka bambanta nau'ikan riko kamar yadda muke yin motsa jiki daban-daban a cikin al'amuranmu, zamu inganta dukkan zaren da hannunmu yake da shi kuma zamu sami mafi daukar ma'aikata. Dukda cewa atisayen biceps da triceps koda yaushe iri daya ne, idan misali muna aiki da biceps tare da guduma, zamu kara sanya karfi akan daukar bakin zaren bangaren biceps din. Wannan ya zo da sauki don samun kyakyawan fasali ga jijiyarmu.

Akasin haka, idan muka yi atisayen triceps tare da kamewa maimakon laulayi, zamuyi aiki da firam na ciki da kyau kuma zasu iya haɓaka sosai. Variarin bambancin da ke akwai a cikin ayyukan, za a iya samun kyakkyawan sakamako.

A ƙarshe, dole ne mu tuna cewa yana da mahimmanci a yi kyakkyawan dabarun motsa jiki kafin nauyin da muke motsawa. Tabbatar da cewa zaka ci gaba da aiwatar da dabarar daidai ko kayi amfani da nutsuwa ko rikon kamu.