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مدیر وبلاگ : میثم هکس
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نظرسنجی
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ﺍﺳﮑﻮﺍﺕ  ﺳﻠﻄﺎﻥ ﺣﺮﮐﺎﺕ ﭘﺎ ﺍﺳﺖ ﺍﯾﻦ ﺗﻤﺮﯾﻦ ﻣﻮﺛﺮﺗﺮﯾﻦ ﺭﻭﺵ ﺑﺮﺍی ﺗﻮﺳﻌﻪ ﻋﻀﻠﻪ ﭼﻬﺎﺭ ﺳﺮ ﺭﺍﻥ ﻭ ﻧﺸﻴﻤﻨﮕﺎﻫﯽ ﺍﺳﺖ ﻧﮑﺎﺕ ﻣﻬﻤﯽ ﺩﺭ ﺍﺟﺮﺍی ﺍﯾﻦ ﺣﺮﮐﺖ ﻭﺟﻮﺩ ﺩﺍﺭﺩ ﮐﻪ ﺍﮔﺮ ﻧﺎﺩﯾﺪﻩ ﮔﺮﻓﺘﻪ ﺷﻮﺩ ﺍﺳﻴﺐ ﻫﺎی ﺟﺪی ﺑﻪ ﻣﻔﺎﺻﻞ ﮐﻤﺮ ﻭ ﺍﻋﺼﺎﺏ ﺍﯾﻦ ﻧﺎﺣﻴﻪ ﻭﺍﺭﺩ ﻣﻴﮑﻨﺪ . ﻫﺮﮔﺰ ﻫﺎﻟﺘﺮ ﺭﺍ ﺭﻭی ﻣﻬﺮﻩ ﮔﺮﺩﻥ ﻗﺮﺍﺭ ﻧﺪﻫﻴﺪ ﺑﻠﮑﻪ ﺍﻥ ﺭﺍ ﺭﻭی ﻣﺎﻫﻴﭽﻪ ﺩﻟﺘﺎ ﻭ ﺫﻭﺫﻧﻘﻪ ﺍی ﻗﺮﺍﺭ ﺩﻫﻴﺪ ﻫﻨﮕﺎﻡ ﭘﺎﯾﻴﻦ ﺭﻓﺘﻦ ﮐﻤﺮ ﺭﺍ ﺧﻢ ﻧﮑﻨﻴﺪ ﺗﺎ ﺍﺳﻴﺐ ﺑﻪ ﺍﯾﻦ ﻧﺎﺣﻴﻪ ﻭﺍﺭﺩ ﻧﺸﻮﺩ ﺍﻧﺠﺎﻡ ﺍﯾﻦ ﺣﺮﮐﺖ ﺑﺮﺍی ﺑﺎﻧﻮﺍﻥ ﻭﺍﻓﺮﺍﺩ ﻣﺒﺘﺪی ﺑﺎ ﺩﺳﺘﮕﺎﻩ ﺍﺳﻤﻴﺖ ﺗﻮﺻﻴﻪ ﻣﻴﺸﻮﺩ .

 

 

ﭘﺎﺋﻴﻦ ﺭﻓﺘﻦ ﺩﺭ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﻣﯽ ﺑﺎﯾﺴﺖ ﺗﺎ ﺣﺪی ﺑﺎﺷﺪ ﮐﻪ ﺍﺑﺘﺪﺍی ﺗﻤﺎﺱ ﭘﺸﺖ ﭘﺎ ﺑﺎ ﺳﺎﻕ ﭘﺎ ﺍﺳﺖ. ﻭ ﺩﺭ ﺁﻥ ﻣﻘﻄﻊ ﺍﺯ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﻣﯽ ﺑﺎﯾﺴﺖ ﻣﮑﺚ ﮐﺮﺩﻩ ﻭ ﺑﺪﻭﻥ ﺿﺮﺑﻪ ﺯﺩﻥ ﺑﺎ ﭘﺸﺖ ﭘﺎ ﺑﻪ ﺳﺎﻕ ﭘﺎ ﺑﺮﺍی ﺑﺎﻻﺁﻭﺭﺩﻥ ﻫﺎﻟﺘﺮ ﺑﻪ ﺳﻤﺖ ﺑﺎﻻ ﺣﺮﮐﺖ ﺭﺍ ﺑﺎ ﮐﻨﺘﺮﻝ ﻭ ﺑﺎ ﻗﺪﺭﺕ ﻋﻀﻼﺕ ﭘﺎ ﺑﻪ ﺳﻤﺖ ﺑﺎﻻ ﻫﺪﺍﯾﺖ ﮐﺮﺩ. ﺑﺎ ﺍﺟﺮﺍء ﺍﺳﮑﻮﺍﺕ ﺑﺪﯾﻦ ﺷﻴﻮﻩ ﺩﯾﮕﺮ ﺍﺣﺘﻤﺎﻝ ﺁﺳﻴﺐ ﺩﯾﺪﮔﯽ ﺩﺭ ﺯﺍﻧﻮ ﻭﺟﻮﺩ ﻧﺨﻮﺍﻫﺪ ﺩﺍﺷﺖ. ﻭ ﺑﺎﻟﻌﮑﺲ ﺑﺎ ﺍﺳﮑﻮﺍﺕ ﺭﻓﺘﻦ ﺑﻪ ﺍﯾﻦ ﺷﮑﻞ ﺑﺎﻋﺚ ﺧﻮﺍﻫﻴﺪ ﺷﺪ ﮐﻪ ﻣﻔﺼﻞ ﺯﺍﻧﻮ ﻧﺴﺒﺖ ﺑﻪ ﻫﺮﮔﻮﻧﻪ ﺁﺳﻴﺐ ﺩﯾﺪﮔﯽ ﺍﺣﺘﻤﺎﻟﯽ ﻗﻮی ﺗﺮ ﺷﻮﺩ. ﺗﻨﻬﺎ ﻋﻴﺐ ﺑﺰﺭگ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ، ﻧﻔﺲ ﮔﻴﺮ ﺑﻮﺩﻥ ﻭ ﺳﺨﺖ ﺑﻮﺩﻥ ﺁﻥ ﺩﺭ ﺻﻮﺭﺕ ﺍﺟﺮﺍء ﺁﻥ ﺑﺎ ﻓﺮﻡ ﺻﺤﻴﺢ ﻣﯽ ﺑﺎﺷﺪ ﻭ ﺑﻪ ﻫﻤﻴﻦ ﺩﻟﻴﻞ ﺧﻴﻠﯽ ﺍﺯ ﻭﺭﺯﺷﮑﺎﺭﺍﻥ ﺍﺯ ﺍﺟﺮﺍء ﺁﻥ ﻁﻔﺮﻩ ﻣﯽ ﺭﻭﻧﺪ. ﺳﻌﯽ ﮐﻨﻴﺪ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﺭﺍ ﺑﻪ ﻋﻨﻮﺍﻥ ﯾﮑﯽ ﺍﺯ ﺣﺮﮐﺎﺕ ﭘﺎﯾﻪ ﺑﻪ ﻁﻮﺭ ﻣﺮﺗﺐ ﺩﺭ ﺑﺮﻧﺎﻣﻪ ﺗﻤﺮﯾﻨﯽ ﺗﺎﻥ ﻗﺮﺍﺭ ﺩﻫﻴﺪ .ﺍﯾﻦ ﺣﺮﮐﺖ ﯾﮏ ﺣﺮﮐﺖ ﻋﺎﻟﯽ ﻭ ﻣﻨﺤﺼﺮﺑﻪ ﻓﺮﺩ ﻣﯽ ﺑﺎﺷﺪ ﮐﻪ ﺩﻭﻣﯽ ﻧﺪﺍﺭﺩ. ﭘﺲ ﺣﺘﻤﺎً ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﺭﺍ ﺍﺟﺮﺍء ﮐﻨﻴﺪ ﭼﻮﻥ ﺍﮔﺮ ﺍﺳﮑﻮﺍﺕ ﺭﺍ ﺍﺟﺮﺍء ﻧﮑﻨﻴﺪ ﺩﯾﺮ ﯾﺎ ﺯﻭﺩ ﺁﺳﻴﺐ ﺩﯾﺪﮔﯽ ﺯﺍﻧﻮ ﺳﺮﺍﻍ ﺗﺎﻥ ﺧﻮﺍﻫﺪ ﺁﻣﺪ

ﺧﻢ ﺷﺪﻥ ﺑﻴﺶ ﺍﺯ ﺣﺪ ﺑﻪ ﺟﻠﻮ ﺩﺭ ﻣﻮﻗﻊ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ

ﺍﮔﺮ ﺍﺣﺴﺎﺱ ﮐﺮﺩﯾﺪ ﮐﻪ ﺩﺭ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﺧﻴﻠﯽ ﺑﻪ ﺳﻤﺖ ﺟﻠﻮ ﺧﻢ ﻣﻴﺸﻮﯾﺪ ﭘﺲ ﺑﻪ ﺍﺣﺘﻤﺎﻝ ﺯﯾﺎﺩ ﻣﺸﮑﻞ ﺩﺭ ﺍﻧﻌﻄﺎﻑ ﻧﺪﺍﺷﺘﻦ ﮐﺎﻓﯽ ﻋﻀﻼﺕ ﺳﺎﻕ ﭘﺎ ﻣﻴﺒﺎﺷﺪ. ﺑﺮﺍی ﺟﻠﻮﮔﻴﺮی ﺍﺯ ﺍﯾﻦ ﺣﺎﻟﺖ ﻗﺒﻞ ﺍﺯ ﺍﺟﺮﺍء ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ۵ ﺩﻗﻴﻘﻪ ﺣﺮﮐﺎﺕ ﮐﺸﺸﯽ ﻭ ﻧﺮﻣﺶ ﻣﺮﺑﻮﻁ ﺑﻪ ﻋﻀﻼﺕ ﺳﺎﻕ ﭘﺎ ﺭﺍ ﺍﺟﺮﺍء ﮐﻨﻴﺪ.

ﻓﺎﺻﻠﻪ ﺩﺳﺘﻬﺎ ﺑﺮ ﺭﻭی ﻣﻴﻠﻪ ﻫﺎﻟﺘﺮ

ﺩﺭ ﻣﻮﻗﻊ ﺍﺟﺮﺍء ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﺳﻌﯽ ﮐﻨﻴﺪ ﻓﺎﺻﻠﻪ ﺩﺳﺘﻬﺎ ﺭﺍ ﺗﺎ ﺣﺪ ﻣﻤﮑﻦ ﻧﺰﺩﯾﮏ ﺳﺮﺷﺎﻧﻪ ﺑﮕﻴﺮﯾﺪ ﻭ ﺩﺭ ﻁﻮﻝ ﺍﺟﺮﺍء ﺣﺮﮐﺖ ﻧﻴﺰ ﺁﺭﻧﺞ ﺭﺍ ﺑﻪ ﺳﻤﺖ ﭘﺎﺋﻴﻦ ﺑﭽﺮﺧﺎﻧﻴﺪ. ﺍﮔﺮ ﻓﺎﺻﻠﻪ ﺩﺳﺘﻬﺎ ﺑﺮ ﺭﻭی ﻣﻴﻠﻪ ﻫﺎﻟﺘﺮ ﺍﺯ ﯾﮑﺪﯾﮕﺮ ﺧﻴﻠﯽ ﺯﯾﺎﺩ ﺑﺎﺷﺪ ﺳﺮﺷﺎﻧﻪ ﻫﺎ ﺭﺍ ﻭﺍﺩﺍﺭ ﺧﻮﺍﻫﺪ ﮐﺮﺩ ﺑﻪ ﺳﻤﺖ ﺟﻠﻮ ﺑﭽﺮﺧﻨﺪ ﻭ ﺁﺭﻧﺠﻬﺎ ﺷﺮﻭﻉ ﺑﻪ ﻋﻘﺐ ﺭﻓﺘﻦ ﺧﻮﺍﻫﻨﺪ ﮐﺮﺩ ﻭ ﺩﺭ ﻧﺘﻴﺠﻪ ﺑﺎﻋﺚ ﺧﻮﺍﻫﺪ ﺷﺪ ﻣﻴﻠﻪ ﻫﺎﻟﺘﺮ ﺩﺭ ﻣﻮﻗﻊ ﭘﺎﺋﻴﻦ ﺭﻓﺘﻦ ﺩﺭ ﺣﺮﮐﺖ ﺑﻪ ﺳﻤﺖ ﺟﻠﻮ ﺩﻭﺭﺍﻥ ﭘﻴﺪﺍ ﮐﻨﺪ.

ﻫﺮ ﭼﻪ ﻣﻴﻠﻪ ﺑﻪ ﺳﻤﺖ ﺟﻠﻮﺗﺮ ﺣﺮﮐﺖ ﮐﻨﺪ ﺑﻪ ﻫﻤﺎﻥ ﻣﻴﺰﺍﻥ ﺑﺎﻋﺚ ﺧﻢ ﺷﺪﻥ ﺑﻴﺶ ﺍﺯ ﺣﺪ ﺑﺎﻻﺗﻨﻪ ﺑﻪ ﺳﻤﺖ ﺟﻠﻮ ﺧﻮﺍﻫﺪ ﺷﺪ. ﺑﺪﯾﻦ ﺗﺮﺗﻴﺐ ﻓﺸﺎﺭ ﻭﺍﺭﺩﻩ ﺑﺮ ﻣﻬﺮﻫﻬﺎی ۴L ﻭ ۵L ﺳﺘﻮﻥ ﻓﻘﺮﺍﺕ ﭼﻨﺪﯾﻦ ﺑﺮﺍﺑﺮ ﺧﻮﺍﻫﺪ ﺷﺪ. ﭼﺮﺧﺶ ﺁﺭﻧﺞ ﺑﻪ ﺳﻤﺖ ﭘﺎﺋﻴﻦ ﺩﺭ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﺑﺎﻋﺚ ﻓﻌﺎﻝ ﺷﺪﻥ ﺑﺨﺶ ﺧﺎﺭﺟﯽ ﻋﻀﻠﻪ ﺭﻭﺗﯽ ﺗﻮﺭ ﺳﺮﺷﺎﻧﻪ ﻭ ﺻﺎﻑ ﺷﺪﻥ ﺑﺎﻻﺗﻨﻪ ﻣﻴﺸﻮﺩ ﻭ ﺑﺪﯾﻦ ﺗﺮﺗﻴﺐ ﺍﺯ ﭼﺮﺧﺶ ﻣﻴﻠﻪ ﻫﺎﻟﺘﺮ ﺑﻪ ﺳﻤﺖ ﺟﻠﻮ ﻣﻤﺎﻧﻌﺖ ﺑﻬﻌﻤﻞ ﻣﻴﺂﻭﺭﺩ.

ﻓﺸﺎﺭ ﺑﻴﺶ ﺍﺯ ﺣﺪ ﺑﺮ ﺭﻭی ﭘﻨﺠﻪ ﭘﺎ

ﺍﮔﺮ ﺍﺣﺴﺎﺱ ﻣﻴﮑﻨﻴﺪ ﮐﻪ ﺩﺭ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﺯﯾﺎﺩ ﺍﺯ ﺣﺪ ﺑﻪ ﺳﻤﺖ ﺟﻠﻮ ﻣﺘﻤﺎﯾﻞ ﻣﻴﺸﻮﯾﺪ ﻭ ﻣﺠﺒﻮﺭ ﻫﺴﺘﻴﺪ ﻋﻤﺪﻩ ﻓﺸﺎﺭ ﺭﺍ ﺗﻮﺳﻂ ﭘﻨﺠﻪ ﭘﺎ ﻭﺍﺭﺩ ﺳﺎﺯﯾﺪ ﺍﺯ ﻧﻴﺮﻭی ﺩﺳﺘﻬﺎ ﺑﺮﺍی ﭼﺮﺧﺶ ﻣﻴﻠﻪ ﻫﺎﻟﺘﺮ ﺑﻪ ﺳﻤﺖ ﻋﻘﺐ ﮐﻤﮏ ﺑﮕﻴﺮﯾﺪ. ﺑﺎ ﺍﯾﻨﮑﺎﺭ ﺑﺎﻋﺚ ﺧﻮﺍﻫﻴﺪ ﺷﺪ ﮐﻪ ﻧﻴﺮﻭی ﻭﺯﻧﻪ ﺑﻪ ﺳﻤﺖ ﭘﺎﺷﻨﻪ ﭘﺎ ﻣﺘﻤﺎﯾﻞ ﺷﻮﺩ. ﺑﺪﯾﻦ ﺗﺮﺗﻴﺐ ﺩﺭ ﻋﻴﻦ ﺣﺎﻝ ﮐﻪ ﻋﻀﻼﺕ ﭼﻬﺎﺭ ﺳﺮ ﺭﺍﻥ ﺑﻬﺘﺮ ﺩﺭﮔﻴﺮ ﻣﻴﺸﻮﻧﺪ، ﺗﻮﺯﺍﻥ ﻭ ﻓﺮﻡ ﺍﺟﺮﺍء ﺣﺮﮐﺖ ﻧﻴﺰ ﺍﺭﺗﻘﺎء ﻣﻴﻴﺎﺑﺪ ﻭ ﻫﻤﭽﻨﻴﻦ ﺍﺣﺘﻤﺎﻝ ﺑﺮﻭﺯ ﺁﺳﻴﺒﺪﯾﺪﮔﯽ ﻧﻴﺰ ﮐﺎﻫﺶ ﻣﻴﻴﺎﺑﺪ.

ﺍﺑﺘﺪ ﺯﺍﻧﻮ

ﺩﺭ ﻫﻨﮕﺎﻡ ﺍﺟﺮﺍء ﺑﺨﺶ ﻣﻨﻔﯽ ﺣﺮﮐﺖ )ﭘﺎﺋﻴﻦ ﺭﻓﺘﻦ( ﺍﻭﻝ ﻣﻔﺼﻞ ﺯﺍﻧﻮ ﺍﺳﺖ ﮐﻪ ﻣﻴﺒﺎﯾﺴﺖ ﺧﻢ ﺷﻮﺩ ﻭ ﺑﻼﻓﺎﺻﻠﻪ ﭘﺲ ﺍﺯ ﺁﻥ ﺍﺳﺖ ﮐﻪ ﺑﺎﻻﺗﻨﻪ ﺣﺮﮐﺖ ﺭﻭ ﺑﻪ ﺟﻠﻮ ﺧﻮﺍﻫﺪ ﮐﺮﺩ. ﺧﻴﻠﯽ ﺍﺯ ﺍﻓﺮﺍﺩ ﻣﻮﻗﻊ ﭘﺎﺋﻴﻦ ﺭﻓﺘﻦ ﺍﺯ ﻫﻤﺎﻥ ﺍﺑﺘﺪﺍ ﻋﻀﻼﺕ ﮔﻠﻮ) glut( ﺭﺍ ﻋﻘﺐ ﻣﻴﺪﻫﻨﺪ ﻭ ﭘﺲ ﺍﺯﺁﻥ ﺯﺍﻧﻮ ﺭﺍ ﺧﻢ ﻣﻴﮑﻨﻨﺪ ﮐﻪ ﺍﯾﻨﮑﺎﺭ ﻣﻮﺟﺐ ﻭﺍﺭﺩ ﺷﺪﻥ ﻓﺸﺎﺭ ﺑﻴﺸﺘﺮ ﺑﺮ ﺭﻭی ﮐﻤﺮ ﻭ ﻋﻀﻼﺕ ﺑﺎﺳﻦ ﺩﺭ ﻗﻴﺎﺱ ﺑﺎ ﻋﻀﻼﺕ ﭘﺎ ﺧﻮﺍﻫﺪ ﺷﺪ.

ﺍﺳﮑﻮﺍﺕ ﺗﮑﻴﻪ ﺑﺮ ﺩﯾﻮﺍﺭ

ﺑﺮﺍی ﺍﻓﺰﺍﯾﺶ ﻗﺪﺭﺕ ﺩﺭ ﺑﺨﺶ ﺗﺤﺘﺎﻧﯽ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﭘﺲ ﺍﺯ ﺍﺟﺮﺍء ﻫﺮ ﺳﺖ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﭘﺸﺖ ﺩﯾﻮﺍﺭ ﺑﺎﯾﺴﺘﻴﺪ ﻭ ﺳﭙﺲ ﺑﻪ ﺩﯾﻮﺍﺭ ﺗﮑﻴﻪ ﺩﺍﺩﻩ ﺗﺎ ﻣﻮﺍﺯی ﺷﺪﻥ ﺭﻭی ﺭﺍﻥ ﺑﺎ ﺯﻣﻴﻦ ﭘﺎﺋﻴﻦ ﺑﺮﻭﯾﺪ ﻭ ﺩﺭ ﺁﻥ ﻣﻮﻗﻌﻴﺖ ﺗﺎ ﺣﺪﺍﮐﺜﺮ ﺯﻣﺎﻥ ﻣﻤﮑﻦ ﺑﺎﻗﯽ ﺑﻤﺎﻧﻴﺪ. ﺍﯾﻦ ﺷﻴﻮﻩ ﯾﮏ ﺭﻭﺵ ﻋﺎﻟﯽ ﺑﺮﺍی ﺍﻓﺰﺍﯾﺶ ﻗﺪﺭﺕ ﺩﺭ ﻋﻀﻼﺕ ﺭﺍﻥ ﺑﻪ ﺻﻮﺭﺕ ﺍﯾﺰﻭﻣﺘﺮﯾﮏ ﻣﻴﺒﺎﺷﺪ. ﺑﺎ ﻭﺍﺭﺩ ﮐﺮﺩﻥ ﻓﺸﺎﺭ ﺍﺯ ﻁﺮﯾﻖ ﭘﺸﺖ ﺑﻪ ﺩﯾﻮﺍﺭ ﺩﺭ ﻫﻤﻴﻦ ﻭﺿﻌﻴﺖ ﻣﻴﺘﻮﺍﻧﻴﺪ ﺑﻪ ﻓﺸﺎﺭ ﺍﯾﺰﻭﻣﺘﺮﯾﮏ ﻭﺍﺭﺩﻩ ﺑﻪ ﻋﻀﻼﺕ ﺭﺍﻥ ﺑﻴﻔﺰﺍﺋﻴﺪ.

ﺯﺍﻭﯾﻪ ﺩﯾﺪ ﻭ ﻭﺿﻌﻴﺖ ﺳﺮ

ﺩﺭ ﻣﻮﻗﻊ ﺍﺟﺮﺍء ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﺯﺍﻭﯾﻪ ﺳﺮ ﺭﺍ ﮐﻤﯽ ﺑﻪ ﺳﻤﺖ ﺑﺎﻻ ﻭ ﺩﯾﺪﺗﺎﻥ ﺭﺍ ﺑﻪ ﺳﻤﺖ ﺭﻭﺑﻪ ﺭﻭ ﺧﻴﺮﻩ ﺳﺎﺯﯾﺪ. ﺍﮔﺮ ﺩﺭ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﺑﻪ ﺳﻤﺖ ﭘﺎﺋﻴﻦ ﻧﮕﺎﻩ ﮐﻨﻴﺪ ﺍﺗﻮﻣﺎﺗﻴﮑﻮﺍﺭ ﺳﺮ ﺑﻪ ﺳﻤﺖ ﺟﻠﻮ ﺧﻮﺍﻫﺪ ﭼﺮﺧﻴﺪ. ﺍﯾﻨﺠﺎﺳﺖ ﮐﻪ ﻣﺸﮑﻞ ﭘﺪﯾﺪ ﻣﻴﺂﯾﺪ. ﯾﻌﻨﯽ ﺳﺘﻮﻥ ﻓﻘﺮﺍﺕ ﮐﻤﺮ ﻫﻢ ﻣﻴﺨﻮﺍﻫﺪ ﻫﻤﺎﻥ ﺣﺎﻟﺖ ﮐﻤﺎﻧﯽ ﺳﺘﻮﻥ ﻓﻘﺮﺍﺕ ﻧﺎﺣﻴﻪ ﮔﺮﺩﻥ ﺭﺍ ﺗﻘﻠﻴﺪ ﮐﻨﺪ. ﺑﻨﺎﺑﺮﺍﯾﻦ ﺑﺎ ﭘﺎﺋﻴﻦ ﺁﻭﺭﺩﻥ ﺳﺮ ﻭ ﻧﮕﺎﻩ ﮐﺮﺩﻥ ﺑﻪ ﭘﺎﺋﻴﻦ، ﺑﺎﻋﺚ ﻣﻨﻘﺒﺾ ﺷﺪﻥ ﻋﻀﻼﺕ ﮔﺮﺩﻥ ﺧﻮﺍﻫﻴﺪ ﺷﺪ ﻭ ﺑﺎﻟﻄﺒﻊ ﺁﻥ ﻧﺎﺣﻴﻪ ﮔﻮﺩ ﺳﺘﻮﻥ ﻓﻘﺮﺍﺕ ﻧﻴﺰ ﻫﻤﻴﻦ ﻭﺿﻌﻴﺖ ﺭﺍ ﺑﻪ ﺧﻮﺩ ﺧﻮﺍﻫﻨﺪ ﮔﺮﻓﺖ. ﺩﺭ ﺻﻮﺭﺗﻴﮑﻪ ﺩﺭ ﺷﺮﺍﯾﻂ ﻧﺮﻣﺎﻝ ﺍﯾﻦ ﻧﺎﺣﻴﻪ ﻣﻴﺒﺎﯾﺴﺖ ﺩﺍﺭﺍی ﯾﮏ ﻗﻮﺱ ﺻﺤﻴﺢ ﺑﺎﺷﺪ.

ﺍﺳﮑﻮﺍﺕ ﻧﻴﻤﻪ

ﺑﺮﺍی ﺍﺟﺮﺍء ﺍﯾﻦ ﻧﻮﻉ ﺍﺳﮑﻮﺍﺕ ﻧﻴﺎﺯ ﺑﻪ ﭘﺎﯾﻪ ﺍﺳﮑﻮﺍﺕ ﻣﻴﺒﺎﺷﺪ. ﻫﺎﻟﺘﺮ ﺭﺍ ﺑﺮ ﺭﻭی ﭘﻴﻨﯽ ﻗﺮﺍﺭ ﺑﺪﻫﻴﺪ ﮐﻪ ﻣﻮﺍﺯی ﺑﺎ ﻧﻘﻄﻪ ﺍﻧﺘﻬﺎء ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺗﺘﺎﻥ ﺍﺳﺖ ﻭ ﺳﭙﺲ ﺍﺯ ﭘﺎﺋﻴﻨﺘﺮﯾﻦ ﻧﻘﻄﻪ ﺣﺮﮐﺖ ﺭﺍ ﺷﺮﻭﻉ ﮐﻨﻴﺪ ﻭ ﭘﺲ ﺍﺯ ﺑﺎﻻ ﺁﻭﺭﺩﻥ ﻫﺎﻟﺘﺮ ﺑﻪ ﺍﻧﺪﺍﺯﻩ ٠١ ﺗﺎ ۵١ ﺳﺎﻧﺖ ﺩﻭﺑﺎﺭﻩ ﺁﻥ ﺭﺍ ﺑﻪ ﺳﺮ ﺟﺎی ﺍﻭﻝ ﺑﺎﺯﮔﺮﺩﺍﻧﻴﺪ. ﺩﺭ ﺿﻤﻦ ﺳﻌﯽ ﮐﻨﻴﺪ ﺑﻪ ﻫﻴﭻ ﻋﻨﻮﺍﻥ ﺍﺯ ﺗﮑﻨﻴﮏ ﺿﺮﺑﻪ ﺯﺩﻥ ﻭ ﯾﺎ ﭘﺮﺗﺎﺏ ﻭﺯﻧﻪ ﺑﻪ ﺳﻤﺖ ﺑﺎﻻ ﺩﺭ ﺍﯾﻦ ﺷﻴﻮﻩ ﺍﺯ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﺍﺳﺘﻔﺎﺩﻩ ﻧﮑﻨﻴﺪ. ﺑﺮﺍی ﺷﺮﻭﻉ ﺍﯾﻦ ﻧﻮﻉ ﺍﺳﮑﻮﺍﺕ ﺣﺘﻤﺎً ﺑﺎ ﻭﺯﻧﻪ ﺳﺒﮏ ﺁﻏﺎﺯ ﮐﻨﻴﺪ. ﺍﺟﺮﺍء ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﺑﺪﯾﻦ ﺷﮑﻞ ﻣﻮﺟﺐ ﺍﻓﺰﺍﯾﺶ ﻗﺪﺭﺕ ﻗﺎﺑﻞ ﺗﻮﺟﻪ ﺩﺭ ﺳﺨﺘﺘﺮﯾﻦ ﺑﺨﺶ ﺍﺯ ﺩﺍﻣﻨﻪ ﺣﺮﮐﺖ ﺧﻮﺍﻫﺪ ﺷﺪ.

ﻣﺸﮑﻼﺕ ﺷﺎﯾﻊ ﺩﺭ ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﻭ ﺭﺍﻫﮑﺎﺭﻫﺎی ﻓﺎﺋﻖ ﺁﻣﺪﻥ ﺑﺮ ﺁﻧﻬﺎ

ﻣﺸﮑﻞ: ﺑﻠﻨﺪ ﺷﺪﻥ ﭘﺎﺷﻨﻪ

ـ ﺭﺍﻩ ﺣﻞ: ﺩﯾﺪﺗﺎﻥ ﺑﻪ ﺳﻤﺖ ﺑﺎﻻ ﺑﺎﺷﺪ، ﺳﻴﻨﻪ ﺭﺍ ﺑﺎﻻ ﺑﮕﻴﺮﯾﺪ، ﮐﻤﯽ ﺑﻪ ﻋﻘﺐ ﺧﻢ ﺷﻮﯾﺪ.

ﻗﻮﺯ ﮐﺮﺩﻥ ﭘﺸﺖ:

ـ ﺭﺍﻩ ﺣﻞ: ﺣﺮﮐﺎﺕ ﻣﺮﺑﻮﻁ ﺑﻪ ﻗﻮﯾﺘﺮ ﺳﺎﺧﺘﻦ ﻋﻀﻼﺕ ﮐﻤﺮ ﺭﺍ ﺍﺟﺮﺍء ﮐﻨﻴﺪ، ﭘﻨﺠﻪ ﭘﺎ ﺭﺍ ﺩﺭ ﺩﺍﺧﻞ ﮐﻔﺶ ﺑﻪ ﺳﻤﺖ ﺑﺎﻻ ﺑﻴﺎﻭﺭﯾﺪ، ﻓﺎﺻﻠﻪ ﺩﺳﺘﻬﺎ ﺭﺍ ﺑﺮ ﺭﻭی ﻣﻴﻠﻬﻬﺎی ﻫﺎﻟﺘﺮ ﻧﺰﺩﯾﮏ ﺑﻪ ﺳﺮﺷﺎﻧﻪ ﺑﮕﻴﺮﯾﺪ.  ﭘﺎﺋﻴﻦ ﻧﺮﻓﺘﻦ: ـ ﺭﺍﻩ ﺣﻞ: ﻓﺎﺻﻠﻪ ﭘﺎﻫﺎ ﺭﺍ ﺍﺯ ﯾﮑﺪﯾﮕﺮ ﺑﻴﺸﺘﺮ ﮐﻨﻴﺪ، ﭘﻨﺠﻪ ﻫﺎ ﺭﺍ ٠٣ ﺩﺭﺟﻪ ﺑﻪ ﺳﻤﺖ ﺑﻴﺮﻭﻥ ﺑﭽﺮﺧﺎﻧﻴﺪ ﺩﺭ ﺿﻤﻦ ﺑﻪ ﺧﺎﻁﺮ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ ﮐﻪﻣﻮﻗﻊ ﭘﺎﺋﻴﻦ ﺭﻓﺘﻦ، ﺭﺍﺳﺘﺎی ﺯﺍﻧﻮ ﻭ ﻧﻮک ﭘﺎ ﺑﺎ ﻫﻢ ﺩﺭ ﯾﮏ ﺧﻂ ﺻﺎﻑ ﻗﺮﺍﺭ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻨﺪ.

ﺧﻢ ﺷﺪﻥ ﺑﻴﺶ ﺍﺯ ﺣﺪ ﺑﻪ ﺟﻠﻮ:

ـ ﺭﺍﻩ ﺣﻞ: ﺣﺮﮐﺎﺕ ﮐﺸﺸﯽ ﻣﺨﺼﻮﺹ ﻋﻀﻼﺕ ﺳﺎﻕ ﺭﺍ ﺑﻬﺼﻮﺭﺕ ﮐﺎﻣﻞ ﺍﺟﺮﺍء ﮐﻨﻴﺪ. ﺣﺮﮐﺎﺕ ﺍﺳﮑﻮﺍﺕ ﺭﺍ ﺑﺎ ﻗﺮﺍﺭ ﺩﺍﺩﻥ ﯾﮏ ﺗﮑﻪ ﺗﺨﺘﻪ ﺯﯾﺮ ﭘﺎﺷﻨﻪ ﺍﺟﺮﺍء ﮐﻨﻴﺪ.

 

 

 





نوع مطلب : آموزش، 
برچسب ها : اسکات، ﺍﺳﮑﻮﺍﺕ، ﺣﺮﮐﺖ ﺍﺳﮑﻮﺍﺕ ﻭ ﺍﻧﻮﺍﻉ ﺁﻥ، تکواندو،
لینک های مرتبط :




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