Kyakkyawan abin hannun hannu kuma, har ma fiye da haka, yin tafiya a kan hannaye alama ce ta "aerobatics" tsakanin 'yan wasan CrossFit. Wannan ɗayan mawuyacin wasan motsa jiki ne wanda aka aikata a cikin CrossFit.
Idan makunnin hannu ya ƙare da faɗuwa a gare ku, kada ku damu - har ma Brent Fikowski (@fikowski), wanda ya gama na biyu a Wasannin Crossfit na 2017, yana da wahalar koyon asirin wannan aikin.
Ban taɓa zama ɗan wasan motsa jiki ba kuma lokacin da na zo Crossfit na kasance mara bege lokacin da na sa hannu na, '' in ji shi. - Tun daga wannan lokacin, bayan shekaru da yawa na aiki da rashin nasara na almara, na sami nasarar lashe matakin yanki, wanda ya haɗa da abin ɗora hannu.
Mun shirya maka manyan hadaddun makarantu guda 5 wadanda zasu taimaka maka inganta kwarewar ka wajen yin wannan dabarar, tare da karfafawa da kuma daga kafadun ka. Tabbas, wannan zai ɗauki ɗan ƙarfi, sassauƙa da aiki tuƙuru daga gare ku. Amma ya cancanci hakan saboda waɗannan wasannin motsa jiki guda biyar daga Brent Fikowski da sauran zakarun Wasannin zasu taimaka muku ƙware ɗaya daga cikin mahimman abubuwan wasan motsa jiki na Crossfit..
# 1. Compleungiyoyin don ci gaban ɗorewa
Saitin farko ya kunshi zagaye 3, kowannensu ya hada da motsa jiki masu zuwa:
- 25 m huhu masu tafiya tare da fanke (ko kettlebell) a kan kanka;
- 6 squats tare da barbell a sama (riƙe barbell tare da kunkuntar riko).
Kamar yadda Fikowski ya fada, abincin sama ko abincin dare da kuma tsugunno sama tare da kunkuntar riko na taimakawa ci gaban zaman lafiyar da ake buƙata gaba ɗaya. Amma wannan bazai isa ba, dan wasan yayi gargadi:
Idan baku da sassauci a kafaɗunku, kuna buƙatar sauya nauyin jikinku don ramawa - don haka shimfiɗa kirji, lats, da triceps.
“Da zarar kun sami karfi da sassauci, sai ku juye! In ji Brent. -Kaɗa bayanka baya ga bango, sannan kayi haka, kawai juya fuskarka ga bango. Hakanan gwada ƙoƙarin tafiya, ƙari, ba kawai gaba ba, har ma da baya, har ma a gefe. Sanya wasu tabarma kusa da kai - zasu kiyaye maka yayin faduwa. "
# 2. Rikitaccen "Ci gaba"
Motsa jiki na biyu da muke muku Austin Maleolo (@amalleolo) da Denise Thomas (@ denthomas7) ne suka haɓaka. Dukansu suna aiki a matsayin masu horarwa a Reebok CrossFit One kuma suna aiki ne daga eminungiyar Seminar ta Crossfit HQ.
Shawararsu: “Jagora kwarewa daya kafin ka koma na gaba. Wannan zai rage haɗarin rauni kuma inganta ƙwarewar ku a hankali.
Don haka, a mataki na biyu na aiki kan inganta ƙwanƙun hannu, kuna buƙatar kammala waɗannan ayyuka:
- 25 mita na shigar da ciki bearish;
- 20 taɓa kafada;
- 30 - 60 na riƙewa a cikin hannun hannu ta bango;
- 10 kafada ya taba a cikin abin tsaye.
Lokacin yin waɗannan motsa jiki, kar a manta cewa tsakiyar taro na jiki ya kamata ya ɗora kafaɗun yadda ya kamata.
Menene "taɓa kafada" da yadda ake aiwatar da wannan aikin, zaku iya kallon bidiyon da ke ƙasa.
Na 3. Rikitaccen "Fushin hankaka"
A cikin horo na uku, zaku buƙaci kammala zagaye na horo guda uku:
- rike da "jirgin ruwan" da ke kwance a baya;
- taɓa kafadu a cikin hannun hannu yana fuskantar bango (duba bidiyon da ke sama);
- rike da matsayin "hankaka" (motsa jiki daga yoga).
Kuna buƙatar farawa tare da dakika 30 na kowane ɗayan motsi na sama, a hankali kuna ƙara lokaci zuwa minti. Wannan shawarar Sam Orme ce, mamallakin kulob din "Crossfit Virtuosity" a Brooklyn.
Kuna iya kasancewa a kowane nesa daga bango lokacin da ake taɓa kafada, ”in ji Sam. - Mayar da hankali kan cimma miƙewar jiki - daga hannayenka zuwa ƙashin yatsun ƙafarka.
A'a. 4. Inata tabata
Cibiyoyin horo na huɗu da nufin haɓaka ikon tsayawa a hannaye ya ƙunshi sassa biyu.
Kashi na 1
A bangare na farko, kan ka'idar tabata (aikin 20 s, 10 s sauran), kana buƙatar yin zagaye 8 na hannun hannu yana fuskantar bango. A lokaci guda, kuna buƙatar shiga cikin matsayi kuma ku fita daga gare shi ta amfani da tafiya bango.
Kashi na II
A bangare na biyu, burin ka shine kayi maimaita aikin da yawa a kasa kamar yadda ya kamata.
Sanya 10k barbell na pancake kusa da bango kuma ka tsaya cikin rake da hannayenka biyu a kan pancake. Bayan haka, da farko matsar da hannun hagu zuwa ƙasa, sannan kuma dama. Bayan haka, mayar da hannun hagu zuwa fankalin, sannan kuma na hannun dama. Maimaita wannan sau da yawa sosai.
Wannan wasan motsa jiki ya fito ne daga Bowie Whiteman (@beauvault) - Kocin Crossfit kuma tsohon dan wasan motsa jiki. Irin wannan atisayen zai taimaka maka wajen bunkasa karfi da kuma daidaitawa, ta yadda daga baya zaka iya tafiyar da hannunka cikin sauki yayin da kake tsaye juye-juye.
A'a. 5. Ana ci gaba da bikin
Lastarshe na ƙarshe, na biyar kuma ya ƙunshi zagaye 3. Kowane zagaye ya haɗa da darussan masu zuwa:
- 1 minti na rataye a kan sandar kwance;
- 20 s rike da "jirgin ruwan" kwance a baya;
- 5 sau na tafiya bango.
Alec Smith ne, ya halarci wannan wasan motsa jiki, ɗan wasan Crossfit Wasanni kuma mahaliccin abin da ke iya cewa shine mafi ƙarancin ƙalubalen tafiya hannu da muka taɓa gani. Don rikitar da aikin farko (rataye a kan sandar kwance), ɗan wasan ya ba da shawarar riƙe ƙwallon ƙwal tsakanin ƙafafunsa. Wannan zai taimaka wajen kunna kowace tsoka a jikinka. A kan jirgin ruwan, yi ƙoƙari ka miƙa kirjinka da babba kamar yadda ya yiwu. Game da shigar bango, yana da mahimmanci a gare ku ka tsaya don dakika 2-3 don jin kwanciyar hankali da girmamawa.
