Ƙungiyar juriyaabu ne mai kyau, mai yawan amfani, mai sauƙin ɗauka, mai arha, ba'a iyakance shi da wurin ba.Ana iya cewa ba shine babban halin horar da ƙarfi ba, amma dole ne ya zama muhimmiyar rawa ta tallafi.Yawancin kayan aikin horo na juriya, ƙarfin gabaɗaya yana daidaitawa, jagora kuma yana tsaye ƙasa.Makada na juriya sune m elasticity, ƙarfi da jagorar ƙarfi.Ba da yawa don faɗi ba, kai tsaye zuwa ga ma'ana, kalli ƙungiyar juriya abin da ke da amfani.
1. Ƙaunar kai a matsayin kaya
Lokacin da nauyin farko ne, ƙarfin tsoka yana canzawa a cikin kewayon motsi (ROM), dangane da matsayin haɗin gwiwa / kusurwa.Dangantakar tsayin kaya tana curvilinear, wanda ke nufin cewa nisa da aka ja band din, mafi girman juriya da ake amfani da shi.Juriya shine mafi girma lokacin da aka kulla saman tsoka.
Misalai: band ɗin juriya ɗorawa tura-ups, juriya na tura-ups, juriya mai wuyar ja, juriya band sama squats, juriya band ɗin, juriya band curls mai kai biyu, juriya band mai kai uku.
Reference: band juriya tare da tallafin faranti mai wahala, 33bandejin juriyaƙungiyoyi don ƙirƙirar "ba matattu sarari" kafada
2. yin amfani da rage nauyi / taimako na roba
Makadan juriyaan tsara su don taimakawa 'yan wasa yin wasu motsi ko ROMs waɗanda ba za a iya yin su tare da nauyin jiki ba.
Misali, idan ba za a iya yin squat na kafa ɗaya ba, za a iya ja bandejin juriya.Alal misali, ciwon baya na motsa jiki, za ka iya ɗaure bandejin juriya a kusa da kugu, juriya na sama zai iya rage matsa lamba a baya.
3. loading lokacin yin ƙarfin horo
Yawanci ana amfani dashi don barbell da dumbbell babban horon ƙarfi.Lokacin da ƙananan ƙarancin isometric ƙanƙara, juriya yana da ƙananan ƙananan, sauƙi don shawo kan ma'auni mai ma'ana, yayin da girman girman aikin ya karu, nauyin ya karu, ƙaddamarwar isometric na sama zai iya kaiwa iyakar ƙarfin.
Misali: juriya band barbell hard ja, juriya band barbell benci latsa.
Reference: juriya band kettlebell goblet squat
4. lokacin yin ƙarfi don rage nauyi
Daidai da uku, lokacin da ake lodawa, elasticity yana ƙasa.Kuma lokacin rage nauyin kaya, elasticity yana hawa sama.Hakanan shine don taimakawa motsi don shawo kan ma'auni mai tsayi da kuma taka rawar kariya.
5. sakin haɗin gwiwa / gogayya / taimakawa mikewa
Tashin hankali na roba yana taimakawa wajen raba fossa na haɗin gwiwa na haɗin gwiwa, don haka ƙara ƙare ROM ko ketare takamaiman wurare masu raɗaɗi.Zai iya inganta motsin haɗin gwiwa, rage mannewar tsoka, da rage jijiyoyi.
Misalai: Sakin hip, raguwa a kan kafada / lumbar kashin baya, taimakawa mikewa na quadriceps
Magana: 8 motsi sassautawar hip (inganta motsi)
6. horon jujjuyawa / juyawa na gefe
Ba wai kawai za ku iya tsayayya da juyawa ba, har ma da jujjuyawar gangar jikin jiki, juzu'i da tsawo.
Magana:bandejin juriyamotsa jiki na matattu (ƙwaƙwalwar ƙarfafawa da kunnawa), ƙungiyoyin horo na ƙungiyar juriya 20+, jujjuyawar juriya, anti-sideflexion, anti-flexion
7.Acting a matsayin m dubawa
Ƙarin rashin kwanciyar hankali fiye da dakatarwa, ban da jimre wa rashin zaman lafiya na gaba da baya na dakatarwa, amma kuma yana buƙatar magance elasticity na sama da ƙasa rashin zaman lafiya.
A bandejin juriyayankin horo (tare da tsoka iliopsoas)
8. horon overdrive (kafin-da wahala)
Pre-da wuya hanya misali, juriya band ɗora Kwatancen squat tsalle, lokacin da squatting up don saki juriya band, saboda gaban da tsoka daukar ma'aikata, ƙara tsawo na tsalle bayan saki.
Rage hanyar wahala misali, juriya juriya ɗorawa tsalle tsalle, juriya ɗorawa ɗorawa tura-ups.
Motsa jiki na ƙarshe na ƙungiyar bambancin Faransa shine wannan hanya.
9. Horon gyarawa
" Horon neuromuscular reactive "(RNT) shine gyaran gyare-gyaren da aka yi amfani da shi don inganta amsawa ko reflex, a dabi'a yana ƙara sassauci da kwanciyar hankali.Kuma hanyar ita ce wuce gona da iri ta hanyar amfani da juriya, ta yadda fahimtar jiki ta fi sanin girman kuskuren.A cikin jiki don daidaitawa da kuma jujjuya amsa daidai, share ainihin tsarin motsi mara kyau, wannan hanya kuma ana kiranta da "hankali na baya".
10. motsin juriya
Canbandejin juriyaɗora Kwatancen gaba, yana iya zamewa, kuma yana iya zama juriya don tsalle gaba, tsalle sama da sauransu.
Lokacin aikawa: Dec-30-2022