Ana kuma kiran atswallan Goblet squats, saboda godiya ga fassarar kalmar daga Turanci: "goblet" - "goblet". Lallai, idan ka kalli dan wasan da yake wannan motsa jiki, da alama yana tsugune ne da kofi a hannunsa. Latterarshen ana kunna ta da murhun ɗamara, dumbbell, fanke daga ƙwanƙwasa da sauran nauyin da aka inganta. Hanyar damke abin hannun a hannu kamar motsi ne wanda wanda ya ci nasara ya rike lambar yabon sa.
Menene kwalliyar kwalliya kuma wa ya dace da su?
Squungiyar Kofin babban motsa jiki ce don yin aiki da ɓoyayyenku, annuri, ƙafafu, da kuma ainihin. Hannuwan suna samun tsayayyen nauyi. Don haka, dukkan jiki yana cikin aikin, wanda ke tabbatar da yawan aikin. Yana taimakawa dumama tsokoki kafin ɗaukar nauyi. Tare da taimakonta, zaku iya koya wa 'yan wasa masu farawa fara tsugunawa daidai, yayin riƙe madaidaiciya baya. Wanene tsugunne?
- Masu farawa za su koyi yadda za su fita daga cikin gilashin gilashi saboda aikin ƙashin ƙugu, ba tare da tura duwawun baya ba, kuma ba tare da lanƙwasa jiki a gaba ba;
- Hakanan, ƙwallon ƙwallon ƙwallon ƙwal yana ba ku damar koyar da 'yan wasa masu ƙwarewa don numfashi na ciki da riƙe matsi a cikin yanayi mai wahala koyaushe. Idan kayi aikin motsa jiki ta hanyar fasaha daidai, in ba haka ba baza kuyi nasara ba;
- Mata suna son kujerun gilashi don girman ikon da suke da shi don ɗora gindi yadda yakamata.
- Kuma ga maza, kettlebell squats zai zama babban aikin motsa jiki kafin ƙarfin horo.
- Mafi yawanci, ana yin amfani da dabarun gilashi a cikin ƙwarewar ƙwararru da ɗaga kettlebell.
Waɗanne tsokoki ne ke cikin kumburin gilashi?
Don haka, bari mu bincika wane tsokoki ke aiki yayin aikin:
- Gindi da quadriceps suna karɓar babban kaya;
- Secondary - hamstrings, soleus shins;
- Maganin ciki suna aiki azaman masu tabbatarwa (hadaddun latsawa);
- Biceps na makamai, layin gaba na delta, da brachialises suna karɓar nauyi na tsaye.
Kamar yadda kake gani, squetbell squats suna da amfani ga maza da mata, saboda suna ba ka damar ɗaukar kusan jikin duka. Bari mu bincika waɗanne zaɓi suke don aiwatar dasu ..
Bambancin guraben gilashi
Akwai bambance-bambance daban-daban na wannan darasin, za mu lissafa su duka:
- Ana yin kuli-kuli na gargajiya tare da bututun ƙarfe, yayin da nauyin ya kamata ya isa - don 25-30 squats suyi aiki zuwa iyaka. Idan zaka iya yin wannan adadin na sakewa cikin sauƙi ba tare da jin motsin numfashi ba, tabbas ya kamata ka ƙara nauyi.
- Wasu 'yan wasa sun fi son yin squats da kwalliya biyu a kafaɗunsu. Wannan nau'in ana ɗaukar shi mafi rikitarwa idan aka kwatanta shi da na gargajiya, yana ba ku damar amfani da tsokoki na baya da kafaɗu.
- Wasu 'yan wasan da suka ci gaba suna tsugunawa tare da bututun ƙarfe, amma ba sa riƙe ta da makunnin, amma ta jikin mai lankwasawa, saitin kayan a hannu.
- Ta hanyar kwatankwacin rabe-raben gargajiya, ana yin ɗigon gilashi tare da dumbbell;
- Gyaran goblet tare da butar gilashi a bayan baya ana ɗaukar saɓanin lokaci mai ɗaukar hankali, wanda nauyin da ke kan tsokoki da aka sa gaba yana ƙaruwa sosai;
- Hakanan akwai bambancin irin wannan tsugunne a kafa ɗaya - ya dace da ƙwararrun experiencedan wasa.
- 'Yan mata suna matukar son yin kwalliya ta amfani da fasahar sumo - tare da fadin kafafu sosai, yayin da za a iya rike kettlebell a kirji da kuma mika hannaye a tsakanin kafafu. Waɗanne tsokoki ke aiki yayin da kuke tsugunnawa tare da bututun ƙarfe tsakanin kafafunku? Tsokokin gindi da bayan cinya suna karɓar kaso mafi tsoka na nauyin. Abin da ya sa ke nan matan ke farin cikin girgiza gindinsu da wannan bambancin.
Fasahar aiwatarwa
Yanzu bari mu gano yadda ake tsugunawa tare da kwalliyar kwalliya daidai ta amfani da dabarun gilashi, bincika dukkan nuances kuma jera kurakurai na yau da kullun:
- Mataki: kama kettlebell a cikin rack.
Wurin kwance a ƙasa a gaban ɗan wasan. Latterarshen yana ɗan karkatarwa saboda juyawa a cikin haɗin gwiwa kuma yana ɗaukar ƙuƙwalwa daga ɓangarorin biyu da hannayensa biyu. Sannan ya lanƙwasa a ƙashin ƙugu, ya miƙe, amma ƙafafuwan sa sun ɗan lankwasa a gwiwoyi. An sanya aikin a matakin kirji.
- Mataki: wurin da aka tsara aikin.
Nauyin "kamar dai" yana kwance akan kirjin, yana danne shi da nauyinsa. Wannan lokacin yana da matukar mahimmanci - idan kun riƙe aikin kawai da ƙarfin hannuwanku, ba za ku iya bin dabarun daidai ba. A lokaci guda, jiki ya kasance madaidaiciya, ba tare da karkatarwa a cikin ƙananan baya ba, sabili da haka, kuna buƙatar ɗaukar tsakiyar jikin, amma ba kirjin kanta ba. Yi ƙoƙarin “kama” wannan abin sau ɗaya, kuma ƙarin matsaloli ba za su taso ba. Baya da ɓoyayyen suna kasancewa cikin tsauri yayin aikin duka, ana haɗa wukake kafada.
- Stage: karfafawa.
Da zaran ka dauki harsashi ka dora a kirjin ka, ba ka bukatar tsugunno kai tsaye. Arfafa matsayin jikinku - ƙyallen ya kamata ya zauna a hankali, ba tare da ratayewa ko zamewa ba. Tabbatar an raba nauyi daidai tsakanin tsakiyar jiki da hannaye.
- Mataki: squat.
Ka shimfida ƙafafunka kaɗan fiye da kafaɗunka, ka juya yatsun kaɗan. Yayin da kake numfashi, sannu a hankali ka fara tsugune, kana lankwasa gwiwoyin ka. Thearshen ya kalli hanya ɗaya tare da safa. Kada ku karkata gaba. A wuri mafi ƙasƙanci, ƙashin ƙugu ya kamata ya isa jirgin sama ƙasa da gwiwoyi, kuma mafi dacewa, cinyoyin suna cikin haɗuwa da shins. Yayin da kake fitar da numfashi, ka tashi tsaye kawai saboda karfin kafafu (ba tare da jefa ƙashin ƙugu sama ba, karkatar da jiki, tashin hankali a baya). Gindi da abs suna da ƙarfi kamar yadda zai yiwu.
Kuskure gama gari
Gyaran wuraren zama tare da bututun ƙarfe a gabanka ba su cin nasara kai tsaye ga kowa da kowa. Kuskure mafi yawa a cikin fasaha sune:
- Riƙe ƙyallen a cikin miƙaƙƙun hannaye ko kawai saboda ƙarfin hannayen - ta wannan hanyar zaka iya cutar da haɗuwa da jijiyoyin jiki;
- "-Arƙashin atarƙwara" - lokacin da 'yan wasa ke tsoron saukar da ƙashin ƙugu a ƙasan jirgin saman gwiwoyi. A wannan yanayin, nauyin da aka ɗora a kan tsokoki da aka sa a gaba kadan ne, kuma gaba ɗaya maƙogwaron gabanin kettlebells ya ragu zuwa sifili;
- Installedafafun kafa an haɗa su a layi ɗaya - tsananin ƙyallen jijiyoyi da haɗin gwiwa yana faruwa;
- Gyarawa a cikin kashin baya, fitowar ƙashin ƙugu - a wannan yanayin, baya yana yin duk aikin don ƙwayoyin da ake niyya;
- Fitar turawa daga gindin yana cike da raunin kashin baya, gwiwoyi;
- Rashin isasshen nauyin aikin yana sa duk ƙoƙarin ku ya zama mara ma'ana.
Fa'idodi da illolin huhun gilashi
Don haka, mun binciki dabarun yin gwal a goge, to za mu gano dalilin da ya sa suke da amfani:
- Taimakawa ga samuwar kyakkyawan adadi a cikin gindi da cinyoyi;
- Ba ka damar qualitatively load na ciki tsokoki;
- Yana ba da sautin tsoka, yana ba ka damar haɓaka ƙarfin jimrewa;
- Ya taimaka wajen sanya madaidaiciyar dabara ta tsugunnin gargajiya;
- Inganta matsayi;
- Tare da fasaha mai dacewa, suna haɓaka motsi na haɗin gwiwa;
- 'Yan wasan da ba su da damar ziyartar dakin motsa jiki za su yaba da aikin motsa jiki, saboda ana iya yin sa a gida, ta yin amfani da nauyin da ke akwai - eggplant tare da yashi, dumbbell, da sauransu.
Shin kwalliyar gwal na iya yin lahani?
- Ba za su taimaka da yawa ba, sabili da haka, 'yan wasan da ke aiki tuƙuru don kammala su za su gajiya kawai a banza. Haka ne, za su zama masu juriya da jijiyoyin murya, amma domin na biyun ya girma, kuna buƙatar aiki da nauyi masu nauyi.
- Idan ba a bi hanyar yin kwalliyar kettlebell ba, akwai yiwuwar rauni ga gwiwoyi, baya, haɗin gwiwa;
- Duk da haka, motsa jiki na iya cutar da jiki idan kun aiwatar da shi tare da ƙin yarda:
- Raunuka da cututtuka na jijiyoyi da haɗin gwiwa na ƙafafu da hannaye;
- Cututtuka na tsarin musculoskeletal;
- Pathoananan cututtuka na tsarin zuciya da jijiyoyin jini;
- Ciki;
- Bayan bugun zuciya da bugun jini;
- Glaucoma;
- Bayan ayyukan ciki;
- Jin rashin lafiya, ciwon kai;
- Kumburi, sanyi, zazzabi;
- Acerarfafa cututtuka na yau da kullun;
- Da dai sauransu (Muna fatan hankalinku).
Da kyau, yanzu kun san yadda ake yin kwalliyar kwalliya da kwalliya, muna fatan za su sami tabbataccen matsayi a cikin shirinku na horo. Idan da wani dalili ba za ku iya aiwatar da su ba, gwada maye gurbin kujerun gaba, ƙwanƙolin hamayya, injin Smith, mataccen rai, ƙafa ƙafa na inji, matse kafa. Lokacin zabar wani madadin, fara daga yanayin lafiyar ku da kuma dalilin da yasa baza ku iya tsugunawa a cikin dabarun gilashi ba.
