Yanzu mutane da yawa a cikin dakin motsa jiki sun zaɓi ɗaga ƙwanƙwasa lokacin da suke yin ƙarfi, kuma duk mun san cewa wajibi ne a sanya ƙwararrun bel yayin yin aikin.dagawa nauyi.Bari muyi magana game da yadda za a zabi bel mai nauyi.Mafi girman bel mai nauyi, mafi kyau?
Zaɓin bel don ɗaga ma'auni yana da mahimmanci kuma yana taka muhimmiyar rawa wajen horar da tasiri da kariya ta jiki.
Na farko, ana amfani da shi don motsa jiki na tsari tare da nauyi mai nauyi.Ƙungiyoyin tsarin suna nufin ƙungiyoyi waɗanda ke damun kashin baya kai tsaye kuma ana fuskantar matsananciyar matsa lamba ko ƙarfi, irin su squats, deadlifts, sprints, da dai sauransu. Bugu da ƙari, nauyin nauyi sau da yawa yana nufin lodi fiye da 80% ko 85% na 1RM wanda ke buƙatar 1RM. musamman tsayayye da tsayin daka mai ƙarfi da kula da kayan doki.Ana iya ganin cewa babu bel daga farkon zuwa ƙarshen horon.Don haɗin gwiwa guda ɗaya, rukunin ƙananan tsoka, ko motsa jiki mara nauyi don kashin baya (misali, lanƙwasawa, ja da ja, latsa triceps), ba a buƙatar bel.
Na biyu, mafi girman bel, mafi kyau.Girman kugu yana da faɗi sosai (fiye da 15cm), zai iyakance ayyukan ƙwanƙwasa, yana da mummunan tasiri akan lankwasawa na al'ada, idan dai nisa zai iya kare mahimman sassa na ƙananan baya.Wasu bel a kasuwa an lullube su a tsakiya don ba da ƙarin tallafi ga kugu.Ta wannan hanyar, matsakaicin nisa (12-15cm) da matashin matsakaici na iya kare ƙananan kugu yadda ya kamata.
Dole ne in sa bel don ɗaga nauyi?
A cikin dakin motsa jiki, muna yawan ganin wasu mutane suna sanye da subelts masu nauyiyayin horo.Menene amfanin?Dalilin da yasa ake amfani da bel shine saboda kugu zai yi zafi idan yana da nauyi.Kwanciyar hankali yana da matukar muhimmanci a horar da nauyi.Sai kawai tare da isasshen ƙarfi da ƙarfi mai ƙarfi, za mu kasance da ƙarfi a cikin horo, kuma a lokaci guda, ba za mu ji rauni cikin sauƙi ba!Yi amfani da matsa lamba don ƙarfafa ainihin yankinmu, inganta ingantaccen kwanciyar hankali, rage matsa lamba akan diski na intervertebral, kare kashin baya da hana rauni.
Gyara Matsayinku -- Madaidaicin motsi a cikin ɗaga nauyi shine mafi kyawun kariya daga rauni.
Sanya kashin baya a tsakiya a kowane lokaci, ko yin motsa jiki ko sanya kayan aiki a ƙasa, kuma ku mai da hankali kan yin amfani da tsokoki na ƙafarku maimakon tsokoki na baya.
Ka guji zama kadai yayin horo.Lokacin da kuka ɗaga nauyi, yana da kyau a sami wani tare da ku.
Tabbatar kun sanya tufafi masu shayar da danshi kuma kada ku tsoma baki tare da horonku.Ya kamata takalma su kasance suna da kyau don ƙafafunku su taɓa ƙasa sosai kuma su kiyaye jikin ku a lokacin horo.
Lokacin aikawa: Mayu-16-2023