Ayyukan motsa jiki
6K 3 04/0/0/2018/2018 (bita ta karshe: 03/20/2019)
CrossFit horo ne da nufin haɓaka ƙarfin aiki da juriya. Sabili da haka, anan kawai zaku iya samun adadi na musamman na takamaiman motsa jiki daga wasan motsa jiki da wasan motsa jiki. Aya daga cikin irin waɗannan motsa jiki shi ne tsayin gwiwar hannu.
Janar bayani
Lura: Tsayayyar gwiwar hannu wani lokaci ana kuskuren rikita shi tare da gwiwar gwiwar hannu da yatsun kafa, ma'ana, tare da sandar gargajiya. Amma ba haka lamarin yake ba.
Tsayen gwiwar hannu wani motsa jiki ne wanda aka tsara don haɓaka jijiyoyi da haɗin gwiwa na ɗamarar kafaɗa ta sama. Kari akan haka, motsa jiki yana dauke dattin ciki da tsokoki na ciki, wanda ya sa ya zama abin amfani don kiyaye yanayin kirki a gida.
Waɗanne tsokoki suke aiki?
Tsayayyar gwiwar hannu wani motsa jiki ne mai rikitarwa wanda, duk da cewa yana da aiki a tsaye, a lokaci guda yana shafar ɗamarar kafada, yana mai jaddada ɗaukar akan delta, tsokoki na latsawa da ƙafafu. Bari muyi la'akari da wane tsokoki suke cikin wannan aikin:
| Musungiyar tsoka | Nau'in loda | Menene alhakin? |
| Babban delta | A tsaye | Onauki kan babban nauyin riƙe jikin. |
| Gaban delta | A tsaye | Yana daukar wani bangare na lodin lokacin da aka karkatar da gangar jikin. |
| Tsarin delta | A tsaye | Yana ɗaukar wani ɓangare na kayan lokacin da jikin ya karkata. |
| Tsokoki | Tsarin aiki | Mai alhakin madaidaicin matsayi na jiki. |
| Ctwayar ƙwayar tsoka | Dogaro da bambancin | Mai alhakin riƙe jiki a cikin tsawan matsayi. |
| Tsokoki na ciki | Tsayawa | Taimaka wa tsaka-tsakin aiwatar da karkatar da jiki zuwa gaɓar. |
| Hip biceps | Tsayawa | Mai alhakin matsayin kafafu yayin riƙewa. |
| Quadriceps | A tsaye | Tsoka ce da ke tayar da jijiyoyin wuya. |
| Maraƙi | Tsayawa | Mai alhakin matsayin kafafu. Aafa mai miƙewa ƙarin ƙari ne daidaitaccen nauyi. |
| Tsokar Gluteus | Tsarin aiki | Mai alhakin matsayin jiki a cikin haɗin gwiwa na hip. Kayan yana kama da tsokoki na ciki. |
Kamar yadda kake gani, babban lodin yana ɗauke da tsokokin ciki da ƙananan delta. Koyaya, zaku iya ƙirƙirar ƙarin ɗora Kwatancen ɗorawa ta hanyar sauya matsayin ƙafafu ko jiki. Koyaya, ana ba da wannan izinin kawai tare da cikakkiyar ƙwarewar fasahar tsayuwa ta hannu.
Yaya ake yin gwiwar hannu daidai?
Dabarar yin tsayin gwiwar gwiwar da alama abu ne mai sauqi, amma motsa jiki yana buqatar ka mai da hankali sosai kuma ka bi umarnin.
Don haka, yadda ake yin gwiwar hannu ya tsaya daidai mataki zuwa mataki:
- Da farko, kana buƙatar ɗauka "matsayin kwance", tare da sauya matsayin hannun, don haka babban abin girmamawa ba ya zuwa kan tafin hannu ba, amma a gwiwar hannu.
- Abu na gaba, jingina jikinka ga bango, fara daga kafa a hankali don tsayuwa a kan abin tsaye. Yana da mahimmanci a fahimci cewa dole ne a ɗaga jiki cikin hanzari a matakai 2: na farko, dole ne a ɗaga jiki kan ƙafafun da ke lanƙwasa; miƙe ƙafafunku.
Lokacin aiwatar da motsa jiki, kana buƙatar kulawa da waɗannan fannoni:
- Matsayin jiki - ya kamata a faɗaɗa shi sosai. Ba a yarda ya tallafi gawar a bango ba, saboda wannan yana rage nauyi a kan ƙananan ƙwayoyin tsoka.
- Idan ba za ku iya kiyaye jiki madaidaiciya ba, yi ƙoƙari da farko ku riƙe shi a cikin "lanƙwashin ƙafafu", wannan zai rage nauyi a kan 'yan jarida, kuma ya rage tsinkayen daidaitawa.
Idan kana buƙatar sauya girmamawa, gwada bambancin tsayin gwiwar gwiwar ciki:
- Da farko kana buƙatar tsayawa akan kowane bambancin gadar (gada a kan gwiwar hannu zai zama kyakkyawan mafita).
- Sa'an nan kuma a hankali ɗaga jiki, kiyaye ƙafafun a lankwashe.
- Bayan haka, bayan an ɗauki matsayin farawa don gwiwar gwiwar hannu, juya jiki da ƙafafu zuwa wurare daban-daban.
Wannan bambancin ana kiran sa "Mexican", kuma ya fi wahala, amma kuma yana da matukar tasiri ga tsokokin ciki. Ana amfani dashi sosai a cikin wasan motsa jiki da lamuran wasanni da ake amfani dashi.
Don sauƙaƙa zuwa hawa tsaye kanta, zaku iya amfani da dabaru masu zuwa:
- Girgiza jiki. Misali, daga matsayin “kwandon”, lokacin da jikinka ya sami motsawa ta farko, godiya ga abin da zaka iya kawo jiki cikin sauƙin da kake so.
- Motsa zuwa kan tara daga matsayin gada. Yana da mahimmanci a kula da hankali a nan, kamar yadda zaka iya faduwa cikin sauki.
- Positionauki matsayin farawa tare da taimakon abokin tarayya. Wannan yana rage nauyin daidaitawa kuma yana ba ku damar ɗaukar lokaci mai tsawo. An ba da shawarar ga mutanen da ba su taɓa gwada wannan aikin ba. Tuni sati ɗaya bayan horo tare da abokin tarayya, zaku iya fara ƙoƙarin tsayawa akan gwiwar hannu da kanku.
Idan, har ma da duk dabaru, ba za ku iya shiga madaidaicin abin hannu ba, ana bada shawara don inganta yanayin tsokoki na ciki da na delta na sama. 'Yan jarida za su taimaka wajen kiyaye jiki a daidai, yayin da delta ke da alhakin yiwuwar daukar matsayin daidai.
Contraindications
Wannan aikin ba shi da takamaiman takaddama, duk da haka, saboda babban nauyin jiki da matsayin jiki, ba a ba da shawarar mutane su yi:
- Tare da hawan jini.
- Mutanen da ke fama da cututtuka na tsarin zuciya da jijiyoyin jini.
- Mutanen da suke da matsaloli na kafaɗa da gwiwar hannu.
Don takaitawa
Idan muka yi la'akari da irin wannan bambancin a matsayin tsayayyen tallafi a gwiwar hannu, to za a iya lura cewa wannan aikin yana da sauki fiye da wanda aka bayyana a baya, saboda baya buƙatar ci gaba mai yawa na gaba ɗaya. Ka tuna cewa idan kana tsayawa akai-akai a gwiwar hannu biyu, sannan kuma za ka iya matsawa zuwa abin jingina, to za ka iya inganta alamunka masu ƙarfi, kuma mafi mahimmanci, za ka iya haɓaka ƙarfin ƙarfi zuwa ƙarfin tsoka, wanda yake da mahimmanci ga masu gicciye. ...
