'Yan wasan da ke bibiyar shahararrun kuma manyan wasannin Gasar Wasannin CrossFit za su tabbatar da cewa kusan babu wasu wuraren gasar da aka kammala ba tare da atisayen daukar nauyi ba. Wannan ba abin mamaki bane, tunda motsawar barbell mai ban tsoro ita ce hanya mafi inganci don gwada juriya da ƙarfin ɗan wasan CrossFit.
Muna da tabbacin cewa 'yan wasan da suke son cimma nasara mai kyau a wasannin GrossFit tabbas za su yi sha'awar labarinmu, wanda a ciki za mu gaya muku waɗanne rukunin barbell ne ke ba ku damar haɓaka iko da koya wa' yan wasa ci gaba da tashin hankali koda kuwa sun gaji.
Amfanin motsa jiki mai daukar nauyi
Saitin Barbell hanya ce mai tasiri don haɓaka ƙwarewar fasahar ku, haɓaka ƙarfi, ƙarfin jiki da juriya. Zasu koya muku yadda ake aiki da kuma dacewa daidai lokacin da kuka gaji da kuma lokacin da bugun zuciyar ku yake da sauri, manyan jagorori biyu masu mahimmanci don lafiyar aiki.
Abu daya ne turawa ko yin birgima lokacin da kake sabo da cike da kuzari, amma kwata-kwata ya sha bamban idan kayi shi bayan gudun mita 800 ko yayin zagaye na goma na horo.
Kafin mu koma kan hadaddun da nasihun da zasu taimaka muku inganta kwarewarku da samun karin fa'ida daga wasannin motsa jiki, bari mu tuna da takalmi na musamman don daga nauyi - wadanda ake kira masu daga nauyi. Za su ba ku goyon baya da kwanciyar hankali don haka za ku iya gina ƙarfin fashewa kuma ku ci gaba da ƙafafunku a tsaye yayin kowane motsa jiki.
Inganci barbells hadaddun
Setsungiyoyin motsa jiki guda uku waɗanda muke kawo muku hankalinku suna da takamaiman manufofi:
- Rikitaccen lamba 1 – inganta ƙwarewar ɗagawa yayin gajiya mai tsanani.
- Xaddara mai lamba 2 - yana haɓaka ikon ɗaga nauyi da dukkan ƙarfinsa tare da keɓewar zuciya mai ban mamaki.
- Rikitaccen lamba 3 – yana haɓaka ikon yin atisayen ɗaukar nauyi, kasancewa cikin yanayin gajiya.
Kowane ɗayan waɗannan nau'ikan motsa jiki na CrossFit gwaji ne na ƙwarewar ku don kula da saurin aiki lokacin da ƙarfin ku ya ƙare. Ka tuna dumi da kyau kuma zaɓi suturar da ta dace da wannan motsa jiki.
Complexungiyar horo mai lamba 1
Da farko kallo, wannan shirin yana iya zama da sauki, amma zaku daina wannan tunanin lokacin da kuka shiga tsakani. Lokacin aiki akan darussan da ke ƙasa, gwada sakin barbell zuwa ƙasa kamar fewan lokacin yadda zai yiwu a cikin minti 20. Wannan zai iya zama ƙarin ƙalubale wanda zai gajiyar da hannayenku kuma ya shafi ƙarfin riko.
Don haka burin ku shine kammala zagaye-zagaye dayawa a cikin minti 20, kuna aiki tare da mashaya mara amfani. Kowane zagaye ya kamata ya haɗa da darussan masu zuwa:
- 5 matattu
- 5 rataye barbell
- 5 latsa shvung
- 5 Sandarorin Bar
Ital Vitaly Sova - stock.adobe.com
Nasiha... Koyon matsayin "hutawa" da kuka fi so yana da mahimmanci. Wannan yana taimakawa lokacin sarrafa nauyi masu nauyi.
Yayin da kuka fara rikitarwa, ɗauki matsayin da zai ba ku kwanciyar hankali da goyan baya da kuke buƙatar ƙirƙirar ƙarfin fashewar abubuwa. Mayar da hankali kan kowane wakili, cire abubuwan da kake yi, kama sandar ka kuma yi ƙoƙarin ƙwallon ƙafa da ƙafafunka yayin ɗagawa.
Complexungiyar horo mai lamba 2
Trainingungiyar horo ta biyu ta ƙunshi motsa jiki ɗaya kawai - wannan jakar barbell ce a cikin tara. Kalubalen da ke gaban dan wasan shi ne yin jiga-jigan 75 da ke tsaye ta amfani da barbell mai nauyin kilogiram 35 ga maza da kilogiram 25 na mata.
Babban mahimmancin wannan horon shine kowane motsi (ƙwace) ya zama yana da tasiri yadda ya kamata. Yawancin 'yan wasa, idan sun sauke sandar da sauri, sun fada cikin yanayin farawa mara nasara don maimaitawa ta gaba. Yawanci, kwankwaso ya yi yawa. Wannan saboda sandar tana tafiya, kuma suna jingina da kusan ƙafafun kafafu don sauko da aikin da sauri. Sannan suna cikin hasara don maimaitawa ta gaba.
Wannan rashin dacewar yana hanzarta fara gajiya, kuma ana faɗin hakan musamman a wuraren da kuka riga kun kasance masu rauni ko da a ƙasa a kan mutuwar. Lokacin da ka runtse sandar, sai ka lankwasa kwatangwalo ka dan lankwasa gwiwowinka kadan. Wannan zai inganta matsayin farawa don dash na gaba. Don haka zaku yi motsi na farawa ba kawai ta hanyar masu gwada baya ba, har ma da ƙafafu. Kuna iya yin jinkiri don ɗan juzu'i kaɗan, amma ƙwarewar ku a ƙarshe zata kasance mafi girma a cikin aikinku.
Complexungiyar horo mai lamba 3
Wannan hadadden zai zama babban kalubale ko da na gogaggun 'yan wasa ne. Yana ba ka damar gwada dabararka, kuzari, ƙarfi da kuzari.
Aikin shine kammala zagaye 5. Kowane zagaye yana da saiti 7 masu ci gaba, gami da ayyukan atisaye masu zuwa:
- 1 shan barbell zuwa kirji a cikin tara
- 1 gaban squat
© Makatserchyk - stock.adobe.com
- 1 benci latsa
- 1 squat tare da barbell a kan kafadu
Ital Vitaly Sova - stock.adobe.com
- 1 barbell latsa daga bayan kai
Yi dukkan motsa jiki 5 don kammala maimaitawa sau ɗaya na saiti. Yi 7 daga waɗannan maimaitawa ba tare da barin barbell zuwa bene ba - wannan zai zama zagaye 1. Kammala zagaye 5, ƙara nauyi da hutawa kamar yadda ake buƙata tsakanin kowane zagaye. Sakamakon tasiri shine matsakaicin nauyin da zaku ɗauki saiti na 5 da shi.
Barbell Tukwici
Ifaga sandar cikin nasara yayin da kuka riga kun gaji shine mahimmin ƙwarewa ga kowane CrossFiter. Ko da ɗan wasa ya zo CrossFit daga ɗaga nauyi na Olympics, wannan ba ya nufin cewa zai iya yin aiki yadda ya kamata tare da ƙararrawa, kasancewa mai gajiya sosai.
A cikin gasa masu dauke nauyi, 'yan wasa ba sa fara motsa jiki bayan gudun kilomita daya ko' yan dozin da aka ja, kamar yadda lamarin yake a CrossFit. Yawanci, kowane ɗaga barbell a wasu fannoni ana yin sa ne bayan lokacin hutawa da ya dace, ba kamar CrossFit ba, inda ba a ba ɗan wasa fiye da minti ɗaya ya huta tsakanin atisaye.
Yin aiki tare da komai mara wuya
Sai dai idan kai ƙwararren mai ɗaukar nauyi ne tare da kyakkyawar horo, bai kamata ka raina mahimmancin aiki tare da sandar komai ba. Yi wasa tare da kuri'a na bazuwar hadaddun. Sanya kanka lokacin da za ku yi aiki tare da mashaya, amma kada ku saita madaidaiciyar sandar 5-10. Gwada wurare daban-daban, bambanta nisa na riko. Yi zaɓuɓɓukan motsa jiki daban-daban, nutsad da kanku a cikin motsa jiki, ku watsar da duk abin da ba dole ba.
Da zarar ka daina gajiya da sandar komai, ƙara wasu nauyi. Za ku ga cewa yayin da kuka ƙara samun dacewa, juya sandar ta zama wani nau'in faɗaɗa jikin ku, za ku kasance a shirye don ƙaddamar da farmaki kan manyan gidaje.
Kada kaji tsoron yawan bugun zuciya
Wata mahimmin fasaha ga CrossFitters shine ikon yin aiki yadda yakamata a cikin babban bugun zuciya. Kada kaji tsoron yin wannan. Tabbas, idan baku taɓa samun horo a tsarin mulki kamar wannan ba, abubuwa na iya ƙare da baƙin ciki, musamman idan kun haɗu da WODs waɗanda suka haɗa da motsa jiki kamar igiya tsalle biyu, tuka jirgin sama, wasan kankara ko burpees kafin daga nauyi.
Idan baku taɓa yin ɗaga manyan nauyi ba lokacin da bugun zuciyar ku yayi yawa, tabbas zaku sami matsala da irin wannan atisaye a gasar ko horo. Sabili da haka, a hankali kuna aiwatar da irin waɗannan nau'ikan motsa jiki a jere.
Muhimmancin Numfashi Mai Dadi
Kar ka manta game da numfashi daidai yayin horo. Mayar da hankali a kai a lokaci na gaba da za ku yi aikin ɗaukar nauyi. Za ku yi mamakin yadda wannan ke taimakawa don cika rikitarwa da jinkirta lokacin cikakken gajiya.
Sau da yawa, 'yan wasa na iya yin numfashi da ƙyar ko riƙe numfashin su yayin ɗaga sandar, musamman a kan atisaye irin su matse-matse. Sha iska a saman traster din yayin da kake matsewa da kullewa. Wannan zai taimaka maka kafa yanayin dama kuma tabbatar da matakan oxygen a cikin jininka. Ya kamata a yi ƙoƙari a kan fitar da numfashi.
Ingantaccen aikin numfashi shine shaƙa ta hanci da kuma fitar ta cikin baki kawai. Da zaran ka numfasa ta bakinka, da alama ka dan huta. Wannan yana daidaita numfashi a cikin mawuyacin yanayi.
Lokacin numfashi na al'ada ne, zaka iya sake numfashi ne ta hancin ka. Ba shi da kyau a yi amfani da irin wannan fasaha ta numfashi yayin isar da WOD a cikin gasa, amma yana da matukar kyau a yi amfani da wannan hanyar a aikace yayin horo. Wannan zai sa kuyi tunani sosai game da numfashin ku kuma inganta halayen numfashin ku.
A cikin motsa jiki inda dole ne a ɗaga sandar daga ƙasa, fasaha mai mahimmanci yana da mahimmanci. Lokacin janye daga kasa kan kafafu madaidaiciya, bayan baya ya karkata sai kirjin ya fadi, wanda hakan ke matukar fadada fadada huhu. Lanƙwasa gwiwoyinku kaɗan don ku iya tsayawa a tsaye kuma don haka kuyi numfashi da kyau.
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Tsarin mallaka
Wata fa'idar irin wannan horarwar ita ce, zata koya muku yadda zaku fahimci jikin ku sosai kuma kuyi aiki sosai. Neman fifiko shine fahimtar kanka ko sanin matsayin da motsin jikinka. Tufafin matsewa na iya zama babbar hanya don haɓaka ƙwarewar ikon ku. Hakanan yana taimakawa wajen sanya tsokoki suyi dumi yayin dogon motsa jiki, wanda yake da mahimmanci don rage haɗarin rauni.
Kasancewa da dumi yana da mahimmanci yayin atisayen barbell domin zai taimaka wajen sanya dattin jikinka ya zama mai sassauci da kuma rage rauni. Sanye da sutura ko suturar waƙa, koda kuwa ɗakin yana da dumi, ya dace da irin wannan taron.
A jere ko marassa aure?
Idan kun tsinci kanku a saman bugun zuciyar ku kuna yin maimaitawa da yawa a jere ba tare da sakin aikin ba, zakuyi acidify kuma ku ƙona calories da sauri. A wannan yanayin, ɗan jinkirta kaɗan kuma sauya zuwa maimaita maimaita aikin motsa jiki na ɗan lokaci. Wannan dabara ce mai matukar amfani, tunda aikatawa, alal misali, maimaitawa guda 75 na ƙwace barbell ya fi wuya fiye da yadda yake da farko.
