Lokacin kallon kayan wasanni waɗanda zasu iya inganta aikin ku a cikin CrossFit ko wasu wasanni masu ƙarfi ta hanyar sanya shi shi kaɗai, ba za mu iya taimaka ba amma ambaton nauyin ƙafa. Bayan duk wannan, ana iya sa su a waje da dakin motsa jiki, saboda haka ƙara ƙarfin ƙwayoyin tsoka. Wani amfani na yau da kullun shine ƙara nauyi lokacin horo a gida.
Janar bayani
Da farko, ana amfani da ma'aunin ƙafa musamman ta hanyar horo. Ya shafi komai game da yadda suke shiga tsokar kafa. Bayan haka, idan ɗimbin nauyi tare da barbell na iya haɓaka ƙarar farin zaren tsoka, yana haifar da hawan jini na myofibrillar, to ba zai yiwu a ƙara girman sarcoplasm ba kuma, daidai da haka, jimiri na ƙafafun ɗan wasa.
A baya, ana amfani da horo don wannan ta hanyar gudana akan ɗigogi na musamman, ko ƙasa mai ƙyama ce ko ƙafafun ƙafa ba tare da sneakers ba. Musamman, irin wannan horon ya shahara tare da 'yan wasan kwallon kwando, waɗanda dole ne ba wai kawai su sami ƙarfin jimrewa ba, amma kuma suna da ƙarfin fashewar abubuwa masu ban mamaki da gaske don tsalle-tsalle.
Menene nauyin kafa? Gine-gine ne wanda ya haɗa da:
- Filler Nauyin wakilin awo da matse shi zuwa ƙafa ya dogara da shi.
- Cuffs. Abun da aka makala wa ƙwal yana ba ka damar haɗa shi zuwa sassa daban-daban na ƙafa.
- Matsayin abin da aka makala Dogaro da irin nauyin nauyin nauyin da kansa. Akwai nauyi masu nauyi wanda aka kera su kawai a kasan marayar maraki. Kuma akwai nau'in da ya hada da saka dukkan tsarin akan quadriceps.
Gaskiya mai ban sha'awa: A gaskiya ma, bambanci tsakanin ƙafafun kafa da nauyi ba shi da girma. Yawancin 'yan wasa na CrossFit suna amfani da zane mai fa'ida tare da dacewa da daidaitaccen diamita. Wannan yana ba ka damar haɗa nauyin ɗaya a hannu biyu da ƙafa. Amma mafi mahimmanci, yana ba ka damar haɗa su zuwa wuyan hannu, quadriceps, ƙwayar maraƙi ko a cikin haɗin kafada domin haɓaka haɓaka a takamaiman motsa jiki.
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Takaddun zabi
Da farko dai, kafin zaɓar kayan wasanni, kuna buƙatar yanke shawarar dalilin da yasa kuke buƙatar nauyi don ƙafafu a cikin yanayinku na musamman. Idan kuna amfani dasu kawai don HIIT, to kuna buƙatar mafi tsayayyar nauyi da nauyi. Idan wannan nauyin cardio ne, to kuna buƙatar zaɓar nauyi gwargwadon kayan da wurin haɗe-haɗen don kauce wa yiwuwar ɓarna. Kuma idan kun yanke shawara don zaɓar nauyin ƙafa don suturar yau da kullun, to anan yakamata kuyi tunani game da girmansu da iyakar rashin ganuwa da jin daɗin sakawa.
Ma'aunin zabi | Yadda za a kimanta? | Magani mafi kyau duka |
| Nauyin ma'aunin nauyi | An tsara manyan ma'auni don motsa jiki ko tafiya. Matsakaicin matsakaicin nauyi ya dace da dogon gudu. Weightaramin nauyi ya dace don aiwatar da daidaituwa na motsi (misali, a cikin motsawar kaɗawa). | Ya dogara da burin ku. |
| Zane da zane | Abubuwa biyu masu mahimmanci sun dogara da masana'anta. Na farko yana sanye da kwanciyar hankali. Thearfin masana'anta, mafi kusantar shi ne cewa nauyin zai shaƙe. A wannan yanayin, dorewar wakili mai nauyin kansa ya dogara da taurin masana'anta. | Kuna buƙatar zaɓar bisa ga jin daɗin ta'aziyya. Hawaye koyaushe za'a dinka. |
| Siffa da wurin da aka makala | Nauyin ma'aunin ƙafa ya zo da sifa iri-iri. Dogayen ma'aunai suna ba ka damar rarraba nauyin daidai, amma sau da yawa suna tsunke tsokar ɗan maraƙin, wanda ke haifar da wasu matsaloli lokacin sanyawa. Theyallen an iyakance shi zuwa ƙananan nauyi. A lokaci guda, suna da madaidaicin nauyin ɗawainiya. | Dogaro da yanayin jijiyoyin jiki da jijiyoyin jikin mutum. |
| Wakilin awo mai nauyi | Ya dogara da ko zaka iya sanya nauyi a rayuwar yau da kullun ƙarƙashin tufafi. | Ya dogara da burin ku. |
| An yi amfani da filler | Akwai manyan nau'ikan nau'ikan kayan nauyi guda uku:
| Ya dogara da burin ku. |
Menene don amfani?
Me yasa nauyin ƙafafun wasanni kuma ta yaya wannan kayan ya zo CrossFit? Da farko, 'yan wasa sun fara amfani da shi don shirya irin hadaddun motsa jiki. Don wannan, an yi amfani da gine-gine tare da ma'aunin musayar juna. Me yasa ya zama dole? Komai mai sauqi ne - idan aka kai matakin da ya dace, dan wasa yana da matsalolin da ke tattare da rashin daidaito a daidai gwargwado ko shirye-shiryen wasu qungiyoyin tsoka. Nauyin nauyi zai iya taimakawa wajen magance wannan matsalar. Wannan yana da mahimmanci ga 'yan mata waɗanda, kodayake suna cikin gwagwarmayar gasa, amma har yanzu suna ƙoƙari su kasance mata da daidaito kamar yadda zai yiwu.
Abu na biyu mai muhimmanci shine ikon kara karfin zafin zuciya. Kamar yadda kuka sani, gasa gasa babbar jarabawa ce ga tsokar zuciyarmu, kuma galibi 'yan wasa, suna ƙoƙari su kai kololuwa, samun cututtukan zuciya na motsa jiki. Nauyin ma'auni don ƙafafu yana ba ku damar haɓaka nauyi a kan tsarin zuciya, har ma a cikin hadaddun WOD. A sakamakon haka, lokacin da dan wasa ya fuskanci motsa jiki mai tsananin gaske, tsokar zuciyarsa ta riga ta shirya don irin wannan nauyin kuma, sabili da haka, ya inganta haɓakar oxygen.
Kari akan haka, wakilan auna nauyi a kaikaice suna shafar juriyar 'yan wasa zuwa muhalli daban-daban, wanda zai iya zama mai amfani dangane da batun horar da masu ninkaya wadanda ke bukatar daidaito tsakanin dukkanin kungiyoyin tsoka. Don haka, Rich Froning bai yi jinkiri ba don amfani da ma'aunin nauyi kafin shirya wasannin Crossfit na 2014.
Sau da yawa ana amfani da wannan kayan don horo na ƙarfi na yau da kullun a cikin dakin motsa jiki ko a gida. A wannan yanayin, suna taimakawa ƙara nauyi a kan tsokoki na ƙafa a cikin motsa jiki masu nauyi ko kan wasu kayan aiki, misali, yayin lilo da ƙafafu a cikin gicciye. Tabbas, amfani da nauyi lokacin horo a gida ba zai maye gurbin squan barbell ko dumbbells ba, amma ya fi komai.
Cutar da contraindications
Abin baƙin cikin shine, ba kamar nauyin hannu ba, nauyin ƙafa yana da wasu rashin amfani da ƙyama:
- Ba'a ba da shawarar saka nauyi ba fiye da awanni 6 a jere. Suna tsunkule maɓallan jijiyoyi da jijiyoyi, wanda ke ƙaruwa kumburi kuma zai iya takaita motsin kafa sosai da rana.
- Ba'a ba da shawarar manyan cuff na gubar ba. Duk da fa'idodin da ba za a iya musantawa ba ta hanyar haɗin haɗi, masana'anta da ganuwa, suna haifar da gubar gubar.
- Ba'a ba da shawarar yin aiki tare da nauyi mai nauyi ba. Saboda canjin wurin ma'amala da aikin, kuma mafi mahimmanci saboda rashin motsawar motsi a cikin ma'aunin nauyi, motsin motsi zai iya karkatar da gwiwa gwiwa.
- Ba a ba da shawarar sanya kaya masu nauyi ga mutanen da ke fama da jijiyoyin varicose. Dalilin daidai yake da na farko - tsunkuwar jijiyoyi da jijiyoyin jiki.
Don takaitawa
A cikin yanayin magana, nauyin nauyi wani bangare ne na cikakken kayan cardio. Yawancin 'yan wasa, ko Matt Fraser ko Sarah Sigmundsdottir, suna amfani da su a cikin motsa jiki na yau da kullun da ke hade da atisaye mai karfi. Suna yin kusan dukkanin WOD a cikin kayan kayan nauyi. Wannan yana ba ku damar rage damuwa a ƙafafunku yayin wasan gasa kuma ku zagaya matakin cikin saurin sauri, adana kowane dakika. Ba abin mamaki bane a wasannin karshe Fraser ya kammala dukkanin rikitarwa ta hanyar babban tazara kuma ya ɗauki matsayi na farko. Ko da Larisa Zaitsevskaya ta ce nauyi ya zama dole don yin motsa jiki na motsa jiki, kodayake ita kanta tana yawan yin nadama cewa ba koyaushe take amfani da irin wannan kayan aikin ba a cikin rukunin ginin ta.
A cikin motsa jiki na yau da kullun, nauyi ya yi nasara wajen taimakawa wajen ɗora nauyi a ƙafafu cikin motsa jiki na nauyi.
