Layin barbell na sama babban motsa jiki ne ga tsokar latissimus dorsi, yana mai da hankali sosai kan kauri daga tsokar latissimus dorsi da kuma aiki da ƙananan ɓangaren tsokar latissimus dorsi.Lokacin yin hawan igiyar ruwa, kuna buƙatar lanƙwasa zuwa wani kusurwa don samun mafi kyawun motsa jiki, amma ga mutanen da ke da rashin kwanciyar hankali na lumbar ko raunin lumbar, ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwa tana da wuyar motsi don kammalawa.
Idan kuna da matsala tare da kashin baya na lumbar, yana da kyau kada ku yi hawan igiyar sama, musamman idan kuna da matsala mai tsanani.Idan kawai kuna da ɗan zafi a cikin tsokoki na lumbar, kuna buƙatar canza wasu cikakkun bayanai na motsi ko amfani da benci mai karkata zuwa sama don kammala motsi lokacin da kuke yin wannan motsi.
Da farko, ina so in gabatar da dalilin da ya sa kuke jin ciwon baya yayin yin lankwasa akan tukin barbell.
1. Kugu baya mikewa.Layin barbell na saman yana buƙatar ƙananan baya ya zama madaidaiciya gaba ɗaya kuma ya kasance a tsaye.Lokacin da ƙananan baya ba daidai ba ne ko motsi da yawa, an saka kashin lumbar a ƙarƙashin ƙarin matsa lamba, wanda zai iya haifar da ƙananan ciwon baya a tsawon lokaci.
Lumbar kashin baya ba daidai ba ne, yawanci motsa jiki ba tare da kula da yanayin jiki ba, wani ɓangare na ƙwanƙwasa ƙwanƙwasa na baya na mai motsa jiki a cikin hawan igiyar igiya mai sauƙi shine saboda babu wani daidaitawa na lokaci na pelvic kusurwa, yana haifar da motsa jiki na lumbar. kashin baya yana da yawa a gaba, kuma zai haifar da ƙananan ciwon baya.
2. Yin motsa jiki a cikin ƙananan ƙananan yana da nisa da ƙafafu, yana haifar da kashin lumbar don ɗaukar ƙarin matsa lamba.A ƙasan ƙasa lokacin da hannaye da ƙasa suka kasance daidai gwargwado, nisa tsakanin barbell da jiki da kusurwar jingina yana da alaƙa da kusanci da kusurwar jingina, mafi girman kusurwar jingina, barbell nesa da ƙafafu.Duk da haka, wasu masu motsa jiki don su ci gaba da bugun jini mai girma, a cikin kusurwar jingina ba ta da girma sosai za su kuma da gangan yin barbell daga kafafu, wanda zai haifar da matsa lamba a kan kashin baya na lumbar, wanda a cikin lokaci yana haifar da ƙananan ciwon baya.
3. Nauyin barbell yana da girma da yawa, fiye da karfin kashin lumbar.A cikin yanayin daidaitaccen motsi da ƙarfin ƙarfin tsoka, mafi girman nauyin, mafi kyawun tasirin motsa jiki.Mutane da yawa don inganta tasirin motsa jiki, bin nauyin nauyi, watsi da ma'auni na motsi da ƙarfin tsoka.Nauyin barbell lokacin yin tuƙi ya wuce ƙarfin kashin baya da tsokoki, wanda zai haifar da ciwo na lumbar a tsawon lokaci.
Baya ga nauyi mai yawa lokacin aiki, ƙarfin da tsawon lokacin motsa jiki na iya haifar da ciwo a cikin ƙananan baya.
Anan akwai takamaiman hanyoyin motsa jiki.
1. Yi daidaitattun motsi.Ƙananan baya madaidaiciya dole ne ya kula da matsayi na dangi na kashin baya na lumbar da ƙashin ƙugu, gefen da ke fuskantar madubi don lura da nasu ƙananan baya yana tsaye, zaka iya neman ƙwararrun masu motsa jiki gaba da gefe don lura da nasu ƙananan baya yana tsaye.
2. Daidaita kusurwar lankwasawa.Masu farawa za su iya tanƙwara ƙasa 30-45 digiri, ƙwararrun masu motsa jiki sun lanƙwasa digiri 45-60, ƙwararrun ƙwararrun masu motsa jiki na iya amfani da babban kusurwar lanƙwasa, kamar kusa da digiri 90.Ƙananan ciwon baya ko rashin jin daɗi na iya zama dacewa don ɗaga jiki don rage matsa lamba akan ƙananan baya.
3. Kawo barbell a matsayin kusa da jiki kamar yadda zai yiwu don rage matsa lamba a kan ƙananan baya.Ko da yake nisa tsakanin barbell da ƙafafu a ƙananan ƙananan yana da alaƙa da kusurwar tsoma, lokacin da akwai rashin jin daɗi na lumbar ko zafi, daidai da rage nisa tsakanin barbell da ƙafafu na iya taimakawa sosai da jin zafi na lumbar da rashin jin daɗi.Ko da yake wasu mutane sun yi imanin cewa haɓakar da ya dace a cikin nisa tsakanin barbell da ƙafafu a ƙananan matsayi na iya ƙara tasiri na motsa jiki, amma jigon haɓaka nisa dole ne ya zama daidaitattun motsi, kugu zai iya tsayayya da wannan matsa lamba, kuma motsi yana da ma'auni, kuma jin ƙarfin tsoka yana bayyana sosai.In ba haka ba zai haifar da rauni ga mai motsa jiki kawai.
4. Daidai rage girman barbell ko maye gurbin aikin.Yawancin lokaci rage nauyin kayan aiki zai rage tasirin motsa jiki, amma ga kugu ya kasance zafi ko rashin jin daɗi na mai motsa jiki, rage nauyin kayan aiki shine hanya ta ƙarshe.
Canza motsi kuma hanya ce mai kyau don tafiya.Layin barbell motsi ne na tsawo na gwiwar hannu, kuma irin wannan motsi ya haɗa da jeri na zaune, da dai sauransu. Layin T-bar yana kama da layin barbell, kuma bai dace da madadin layin barbell ga masu ciwon baya ko rashin jin daɗi ba.
5. Yi amfani da benci mai karkata zuwa sama don taimakawa da layin barbell.Koyaya, benci mai karkata zai iyakance bugun jini kuma ya rage tasirin motsa jiki.A wannan lokacin, zaku iya amfani da dumbbells maimakon barbells.
6.Mai motsa jiki yana shimfiɗa tsokoki na lumbar kuma yana motsa kashin baya kafin motsa jiki don guje wa wuce kima na tsokoki na lumbar.Yi aiki mai kyau na dumama kayan aiki yayin motsa jiki.Za ku iya amfani da ƙaramin nauyi don yin saitin tuƙin ƙwanƙwasa azaman aikin ɗumi, sannan ku fara yin tuƙin barbell a hukumance.
Lokacin aikawa: Agusta-19-2023