CrossFit wasa ne na masu ƙarfi da jurewa, kuma mafi mahimmancin aikin sa shine samun ƙarfin aiki don aiwatar da ayyuka na yau da kullun. Abin da ya sa kenan, don yawancin Motsa jiki, ɓangaren ya ɗan fi ƙarfin ƙarfin ƙarfin ƙarfi. Amma yadda ake sa shi ya zama da wuya, har ma da tsanantawa kuma a lokaci guda kar a manta game da karfin bangaren wasannin motsa jiki? Matakan hannu suna da kyau a wannan. Hakanan ana amfani dasu sosai a cikin sauran wasanni da yawa don haɓaka ƙarfin hali.
Janar bayani
Nauyin ma'auni na hannu ne na musamman, wanda ba kasafai safofin hannu ba, wanda a ciki ake saka mai cika fil na musamman wanda ke ƙara nauyi. Babban manufar su ita ce ƙirƙirar ƙarin cibiyar ɗaukar nauyi a ƙarshen haɗin gwiwa (wuyan hannu) don haɓaka ci gaban tsokoki na kafaɗa da ƙafafun hannu da ci gaban jimiri.
Musamman, a karo na farko 'yan dambe suna tunanin nauyi na hannu, wanda ya kamata ya kara saurin bugu yayin kiyaye dabarar. Tunda nauyin hannu na farko ƙarami ne, suna da damar ƙara ƙarfin fashewar kawai tare da taimakon abubuwan tura abubuwa masu fashewa da sauran atisaye makamantan su. Nauyin hannu (masu dambe suna amfani da safofin hannu masu nauyi sau da yawa) sun magance wannan matsalar kwata-kwata, saboda suna ba da damar cimma manyan fa'idodi biyu:
- Yanayin motsi na yanayi. Duk da cewa tsakiyar karfin motsi ya dan canza, nauyi na hannu ya ba da damar kiyaye karfin motsi na halitta da kuma yin aikin kere-kere ta hanyar fashewar abubuwa, a kusa da yadda ya kamata zuwa ga gaskiya.
- Cigaban ci gaba Idan matsi-turawa da matsin lamba na shuke-shuke da nufin kara karfi gaba daya kuma yawanci kawai a fakaice yakan shafi karfin bugun ne, to motsi kai tsaye tare da karuwa cikin sauri ya ba da damar samar da ci gaba na tsari na kayan.
Godiya ga waɗannan abubuwan biyu, ƙarfin bugun 'yan wasa ya haɓaka sosai a cikin mafi kankanin lokacin da zai yiwu. Don kwatantawa, a baya mafi tsananin bugun ɗan dambe da tarayya ta rubuta a ƙarshen karni na 19 ya yi daidai da kilogram 350 kawai. A yau, akwai adadi mai yawa na 'yan wasa waɗanda ƙarfin tasirinsu ya wuce tan.
A dabi'a, ana buƙatar ƙarfin tsokoki na kafaɗa ba kawai ga 'yan wasan da ke da alaƙa da fasahar yaƙi ba, sabili da haka, ɗamarar hannu (sa'annan safofin hannu masu nauyi) sun zama gama gari a kusan dukkanin wasanni.
Ina amfani?
A yau, ana amfani da nauyin hannu a cikin dukkan wasanni, daga gudun fanfalaki zuwa tseren kan tudu. Ana amfani dasu duka a wasan kwallon tebur da cikin ƙoshin lafiya. Zamuyi kokarin gano dalilin da yasa ake bukatar nauyi a hannu a fannoni daban daban.
Bari mu fara ta hanyar watsar da fa'idodi da aka bayyana a baya dangane da rashin dacewar karatun gargajiya.
Amfani # 1
Horar da ƙwarewa tare da hadaddun ƙwayoyi masu ƙarfi sun haɗa da duka jiki. Koyaya, a cikin motsa jiki kamar motsawa da turawa a kan makamai, yawancin kaya, kamar yadda yake a kowane motsa jiki na asali, manyan ƙungiyoyin tsoka suna ɗaukar (baya, kirji, ƙafafu).
A sakamakon haka, jijiyoyin hannayen ba za su iya karbar isassun kaya ba, wanda hakan ba zai ba da damar dukkan jiki ya yi cikakken aiki da irin wannan karfin ba. Tare da yin amfani da ma'aunin nauyi, wannan ya zama mai yiwuwa.
Amfani # 2
Fa'ida ta biyu da aka samo daga saka nauyi ya bayyana a fili ga wakilan iko ko'ina. Wato - ƙaruwa a cikin ƙarfin ƙwayar zuciya. Ba asiri bane cewa CrossFit ya dogara ne akan aikin motsa jiki na HIIT, wanda ya haɗa da tsananin ƙarfi akan gab da iyakar bugun zuciya. Koyaya, koda a wannan yanayin, athletesan wasan da aka horar basu cika wuce yankin bugun zuciya sama da matakin ƙona kitse ba, wanda bai isa ba don horar da letean wasan gaba ɗaya. Nauyin nauyi yana taimakawa warware wannan matsalar, tunda kowane motsi na hannu yanzu yana da ƙarin lodi.
Lura: Wannan shine yadda Richard Froning Jr. ke amfani da ma'aunin nauyi. Ya tafi don gudu a cikin cikakkun kayan nauyi, wanda ya haɗa da: rigar ɗamara, nauyi a ƙafafunsa da hannayensa. Don haka, yana rikitar da aikin motsa jiki na jiki duka.
Wata fa'idar da ba za a iya musantawa ba game da kayan auna nauyi a wasanni masu nauyi, musamman, a cikin karfin gicciye, ita ce nazarin ɓataccen jan zaren. Abin shine cewa farin zaren sauri, wanda ke da alhakin ƙarfi da sauri, ana aiki da sauƙi tare da taimakon hadadden wutar lantarki (masu tursasawa, shvungs, traction, da sauransu). Yayinda jan zaren firam ke da hannu kawai yayin motsa jiki mai tsayi, wanda yake na al'ada ga ɗakunan motsa jiki. Babbar matsalar ita ce lokacin da ake aiki a kan makircin motsa jiki, nauyin ya kasance tsayayye, wanda ba ya ba da izinin ƙaruwa a kan lokaci da inganta ƙoshin lafiya. Weightarin nauyi a kan makamai yana magance wannan matsalar.
Wannan ya yi nesa da cikakken damar amfani da kayan awo don haɓaka aerobic, ƙarfi, saurin sauri da sauran alamun wasanni, mutum na iya jayayya game da fa'idodin su har abada. Saboda haka, ya fi kyau saya da gwada shi da kanka.
Bertys30 - stock.adobe.com
Takaddun zabi
Don haka, mun gano abin da nauyi yake don. Lokaci ya yi da za a zabi:
- Sanye da kwanciyar hankali. Duk da komai, wannan mai nuna alama ya zama mafi mahimmanci. Lallai, ba kamar dumbbells ba, ana sanya nauyi na wani lokaci mai tsayi, kuma duk wani gogewa ko daidaitawa ba zai iya haifar da rashin jin daɗi ba, kuma a cikin wasu lamura da ba kasafai ake samun ɓarna da sauran raunuka ba.
- Nauyin nauyi. Ya kamata a zaɓa ya danganta da dalilinku da kuma lokacin sakawa. Zai fi kyau don samun kan kits don kayan yau da kullun, bugun zuciya da trainingarfin horo. Ko ɗauki zaɓi tare da faranti masu cirewa.
- Manufar. Wannan yana ƙayyade ba kawai nauyin nauyin ma'aunin nauyi ba, amma har da nau'in gini. Don CrossFit, nauyin padded cuff sune mafi kyau.
- Filler. Gubar, yashi da ƙarfe. Ba safai ake samun gubar ba, ana yawan yin korafin cewa yashi ta layin dinki a kan lokaci, banda haka, nauyin irin wannan wakili mai aunawa na din-din-din ne, kuma sigar karfe tana ba ka damar kara ko rage nauyin abin taya, tunda farantin abin cirewa ne. Wannan shine dalilin da ya sa mafi kyawun mafita shine siyan fili mai nauyin ƙarfe. Koyaya, yashi ma zaɓi ne mai kyau idan kuna buƙatar weightan nauyi.
- Kayan aiki... Mafi kyawun zaɓi shine polyester ko tarp. Su ne mafi karko.
- Maƙerin kaya... Yana da daraja a ba da fifiko ga sanannun alamun - Reebok ko Adidas.
- Hanyar saka hannu... Dogaro da nauyin ƙullin. Mafi kyawun zaɓi shine Velcro mai faɗi ɗaya. Wannan zai rage lokacin da za a cire / ba da nauyi.
Menene su?
Bari muyi la'akari da manyan nau'ikan nauyin da aka yi amfani dashi a CrossFit:
| Duba | Hoto | Babban halayyar | Aikin niyya |
| Nauyin nauyi, cuffs |  © piggu - stock.adobe.com | Tsarin da ya dace da cibiyar nauyi ba ka damar jin matsi a lokacin motsa jiki. | Horar da kingarfin thean wasa mai ban sha'awa yayin kiyaye daidaito na ƙungiyoyi da ingantacciyar hanyar aiwatarwa. Mai kyau ga tsofaffin ƙwayoyin cuta masu ƙarfi saboda ƙarin cibiyar nauyi. |
| Nauyin nauyi, safofin hannu |  Da Hoda Bogdan - stock.adobe.com | Tsarin da ya dace da cibiyar nauyi ba ka damar jin matsi a lokacin motsa jiki. | Horar da kingarfin thean wasa mai ban sha'awa yayin kiyaye daidaito na ƙungiyoyi da ingantacciyar hanyar aiwatarwa. Mai kyau ga gargajiya mai tsananin ƙarfin zuciya da bugawa. |
| Matsakaicin nauyi, cuffs |  Wasi Adam Wasilewski - stock.adobe.com | Tsari mai dadi da tsakiyar nauyi suna ba ka damar jin matsi yayin motsa jiki ko sawa na yau da kullun. | Don lalacewar yau da kullun - ana amfani dashi don horarwa gabaɗaya na ƙarfin hannu. |
| Daidaitacce nauyi, cuffs |  Onhillsport.rf | Cuffs tare da faranti na ƙarfe waɗanda ke aiki azaman masu kula da nauyi don ci gaban ɗaukar kaya. | Nauyin duniya wanda aka tsara don amfani mai yawa. A cikin ƙananan lokuta, ana iya amfani dashi azaman nauyi ga ƙafafu. |
| M nauyi |  © yahoo.com | Za a iya haɗe shi tare da duk gaban goshin. Suna kama da hannun riga. | Tsara don hadaddun horo na aiki. Cikakke azaman maye gurbin rigar nauyi. |
| Nauyin gida |  © tierient.com | Costananan farashi - yiwuwar daidaitaccen tsarin anatomical. | Dogaro da filler, ingancin kayan da maɗaurin, suna cika dalilai daban-daban. |
Sakamakon
Idan kun shirya amfani da nauyi don wasa ko don motsa jiki, kwalliya sune mafi kyawun zaɓi. A lokaci guda, idan ka yanke shawarar shirya zaman damben kadio a cikin dakin motsa jiki, to nauyi masu fasalin safar hannu sun dace saboda ƙaramin haɗarin rauni ga hannu da haɗin gwiwa kusa.
A yau, mutane da yawa sun raina rawar da nauyin nauyi a cikin horo mai gudana. Amma ana iya sa su ba kawai a lokacin horo ba, har ma a rana. Duk da yake wannan ba zai inganta wasan ku ba da mahimmanci, gabaɗaya zai inganta daidaitaccen makamashi da haɓaka kashe kuzari.
Gaskiya mai ban sha'awa: sau da yawa mutanen da suka daina shan sigari suna amfani da nauyi. Wannan shi ne saboda gaskiyar cewa yana da wahala da rashin jin daɗin tallafawa sigari da hannunka ta jiki yayin sanye da wannan aikin, wanda ke sa mutane fuskantar mummunan ji kuma, sakamakon haka, kauce wa dogaro da hankali a kan abubuwan da ke haifar da nikotin.
