Kujerun iska sune sifa mai mahimmanci na kowane shirin horo na CrossFit. Menene ma'anar wannan kalmar ta buzzword? CrossFit babban motsa jiki ne wanda ya haɗa da abubuwan motsa jiki, motsa jiki, horon ƙarfi, ɗaga kettlebell, miƙawa da sauran nau'ikan motsa jiki.
Jirgin iska masu sauƙi ne masu ɗaukar nauyi ba tare da ƙarin nauyi ba. Hakanan ana kiran su jigilar iska ko ƙwallon ƙafa. Motsa jiki ya kasance a cikin hadadden dumu-dumu na kowane motsa jiki, yana taimakawa dumama tsokoki, mallake dabarun tsugunno daidai, da haɓaka juriya.
Babban fasalin motsa jiki shine "iska" - ana aiwatar dashi ne kawai tare da nasa nauyin. Wannan shine dalilin da ya sa, a matsayin gaskiya, ana kiran ɗakunan gargajiya a cikin wannan yanayin.
Waɗanne tsokoki ake amfani da su?
Idan kayi dabara ta iska mai kyau, zaku shiga ƙungiyoyin tsoka masu zuwa:
- Babban farin ciki;
- Gaba da bayan cinyoyi;
- Hip biceps;
- Musclesan maraƙi;
- Tsokokin baya na ƙananan ƙafa;
- Tsokokin baya da na ciki azaman masu daidaitawa.
Lura cewa waɗannan tsokoki suna aiki ne kawai idan ana bin dabara yayin aikin. Kisa ba daidai ba na iya haifar da mummunan sakamako, musamman daga baya, lokacin da mai tsere ya sauya zuwa squats da nauyi.
Ribobi da fursunoni na squat squats
Nutsuwa suna da mahimmanci ga jiki, bari mu duba irin fa'idodin da aka nuna:
- Thofar jimiri na ɗan wasa ya tashi, wanda ke ba da damar inganta matakan wasanni;
- Cikakken kaya yana horar da jijiyoyin zuciya sosai;
- Babban "bugawa" shine ƙananan jiki, don haka matan da suke son haɓaka fasali da bayyanar butt da kwatangwalo, kar ku manta da kujerun iska!
- Ana gudanar da aikin ne cikin hanzari, wanda ke taimakawa ga ƙona mai mai aiki;
- Sassauƙan haɗin gwiwa da jijiyoyi suna ƙaruwa, wanda yake da matukar mahimmanci idan ɗan wasa yana shirin koyon yadda ake yin juye-juye da nauyi mai yawa;
- An kara fahimtar daidaito, an inganta daidaiton motsi.
Munyi magana game da fa'idodi na rukunin iska, sannan zamu tattauna a taƙaice a wane yanayi zasu iya haifar da lahani:
- Na farko, idan kuna da matsalolin haɗin gwiwa, musamman ma gwiwa, kumburin iska na iya sa su zama mafi muni. Lura cewa a cikin wannan yanayin, kowane nau'i na tsintsiya, bisa ƙa'ida, an hana shi ga ɗan wasa.
- Bai kamata mutane masu kiba su yi wannan aikin ba;
- Har ila yau, rikice-rikicen sun hada da cututtuka na shafi na musculoskeletal, zuciya, kowane kumburi, yanayi bayan aikin tiyata na ciki, ciki.
Idan dan wasa yana da rashin lafiya na yau da kullun, muna ba da shawara ku tuntuɓi likita mai kulawa kafin fara horo.
Bambanci a cikin kumburin iska
Ana yin kujerun iska mai kayatarwa ta hanyoyi daban-daban, bari mu jera alamun da za'a iya raba su:
- Mai zurfi da na gargajiya. Matsakaicin zurfin squat yana ɗaukar mafi ƙarancin motsa jiki lokacin da cinyoyin suna layi ɗaya da bene. Idan ɗan wasa ya faɗi har ma da ƙasa, ana ɗaukar squat mai zurfi;
- Dogaro da matsayin ƙafafun - yatsun kafa ko a layi ɗaya da juna. Idan aka fadada safa a ciki, cinyar ciki tana cikin aikin.
- Wide ko kunkuntar matsayi. Matsakaiciyar matsakaiciya na ɗaukar tsokoki na cinya na gaba, tsayi mai fa'ida ya fi ƙarfin glutes.
Sau nawa ya kamata ku yi aiki
Ya kamata kujerun iska su kasance a kowane motsa jiki. Tabbatar sanya su cikin aikin dumin ku. Muna ba da shawarar yin aƙalla saiti 2 na sau 30-50 (ya danganta da ƙwarewar ɗan wasan). A hankali ƙara nauyi, kawo har sau 3 na sau 50. Hutu tsakanin saiti minti 2-3 ne, ana yin motsa jiki a cikin sauri.
Fasahar aiwatarwa da kuskuren al'ada
Da kyau, anan mun zo ga mafi mahimmanci - a ƙarshe zamuyi la'akari da dabarar yin kwalliyar iska.
- Ba a manta da dumi ba? Mingarfafa tsokoki yana da mahimmanci!
- Matsayi farawa - ƙafa-faɗuwa kafada-nesa (dangane da matsayin ƙafafun), baya madaidaiciya, yatsun kafa da gwiwoyi daidai a cikin jirgi ɗaya (taɓa bangon kirkirar kai tsaye a gabanka), kalli gaba kai tsaye;
- Hannuwa suna bazu a rarrabe, ana kiyaye su a gabanka ko ƙetare a cikin makullin gaban kirji;
- A kan shakar iska, mun sauka, kadan muna jan baya baya zuwa aya;
- Yayin da muke shaka, mun tashi zuwa wurin farawa.
Duk da cewa mutane da yawa sun san yadda ake yin kwalliyar iska, akwai kurakurai na yau da kullun waɗanda ke watsi da duk fa'idar aikin:
- Baya ya kamata ya kasance madaidaiciya cikin dukkan matakan motsa jiki. Undididdigar kashin baya yana sanya damuwa ba dole ba a baya;
- Kada a ɗaga ƙafafun daga bene, in ba haka ba kuna cikin haɗarin rasa ma'aunin ku ko cutar da jijiyoyin maraƙin ku (wanda ke da haɗari sosai a lokacin tsugune tare da ƙwanƙwasa mai nauyi);
- Gwiwa ya kamata koyaushe ya nuna daidai da yatsun kafa. Idan na biyun suna a layi ɗaya, to, gwiwoyin da ke cikin squat ba a ja baya kuma akasin haka;
- Ya kamata a rarraba nauyin jiki a ko'ina a ƙafafu biyu don guje wa lalata haɗin gwiwa da gwiwa.
- Kalli yadda yake numfashi daidai - yayin shaƙar numfashi, matsa ƙasa, yayin huɗawa - sama.
A matsayin madadin matattarar iska, za mu iya ba da shawarar guduwa a cikin wurin, tsalle igiya ko lilo da ƙafafunku.
Littattafanmu sun ƙare, yanzu kun san menene maƙogwaron iska da yadda ake yin su daidai. Muna fata ku mallaki dabarar da wuri-wuri don ku ci gaba zuwa ayyukan motsa jiki! Sabbin nasarori a fagen wasanni!
