Yin tafiya tare da ma'aunin nauyi a miƙaƙƙun makamai

CrossFit shine yanki na bidi'a. Kamar yadda yake a kowane irin wasa, anjima ko anjima ana gabatar da atisaye waɗanda ba ana nufin ci gaban ƙarfin ƙarfin jiki ba, amma don haɓaka daidaituwa da aiwatarwa a cikin motsa jiki na asali (shvungs, burpees, da sauransu). Ofaya daga cikin waɗannan atisayen yana nitsewa tare da nauyi a kan miƙe hannuwa.

Menene wannan aikin? Wannan ingantaccen sigar shigar manomi ne, wanda bashi da babbar fa'idarsa, sune:

• maida hankali kan kaya a kan trapezoid;
• babu kaya a madaurin kafaɗa na sama;
• buƙatar yin aiki tare da madauri.

Saboda matsayin nauyi, wannan hadadden aikin motsa jiki ya canza, kuma ya fara amfani da ba kawai murfin dorsal ba, har ma da madaurin kafaɗa na sama.

Fasahar motsa jiki

Duk da alamun sauki da kamanceceniya da tafiya ta gona, nutsuwa da nauyi a kan miƙa hannaye an banbanta ta hanyar dabarun aiwatarwa mai rikitarwa. Bari muyi la'akari da yadda ake yin wannan aikin daidai.

Da farko kana buƙatar nemo mafi kyau duka nauyi. Game da aikin ɗan wasan da ba a shirya ba, yana da kyau a ɗauki nauyin rabin fam da kwata-kwata, waɗanda ake da su a kusan kowane gidan motsa jiki. A cikin al'amuran da ba safai ba, zaku iya maye gurbinsu da dumbbells masu nauyin kilogram 10. Ana ba da shawarar yin aiki tare da cikakken nauyin (nauyin nauyin nauyin 1) ba a baya ba kafin cimma sakamako mai zuwa:

• matattu 100 kilogiram sau 7;
• T-bar mataccen 80 kg 5 sau 5.

Me ya sa? Komai mai sauki ne. Ko da tare da aiwatar da aikin daidai, saboda canjin yanayin tsanani yayin nutsewa, yankin lumbar yana fuskantar larurar wuta. Deadarfin ƙarfi mai ƙarfi shine kawai abin da zai iya shirya ƙananan baya ta wata hanya kuma ya rage haɗarin rauni.

Lokaci na 1: zaɓin zaɓi

Don yin aikin motsa jiki ta hanyar fasaha daidai kuma fa'ida daga gare shi, kuma ba cutar da tsokoki ba, yana da matukar mahimmanci a zaɓi kayan aikin da suka dace don aikin. Anan ne yadda ake yin shi mafi kyau:

1. Ickauki bawo 2 na nauyin da aka zaɓa.
2. Yin amfani da shvung, ɗaga su sama da kai.
3. A wannan yanayin, daidaita matsayin ƙafafu - ya kamata a faɗaɗa su sosai.
4. Theungiyoyin suna cikin karkatarwa ƙwarai, kan yana kallon sama da gaba.
5. A wannan matsayin, kuna buƙatar riƙe har zuwa minti 1 don bincika yiwuwar aiki tare da aikin gaba.

Lokaci na 2: aiwatar da shigar azzakari cikin farji

Kuma yanzu bari muyi la'akari da dabarun tafiya tare da kayan wasanni. Ya yi kama da wannan:

1. Tsayawa da kettlebells a saman kanka, kuna buƙatar tura ƙafarku ta dama gaba har zuwa yiwu.
2. Na gaba, yakamata kuyi sanyin ruwa mai bazara.
3. Bayan haka, kuna buƙatar saka ƙafarku ta baya zuwa gaba.

Bayan an gyara matsayin da aka bayyana na jiki, kuna buƙatar tafiya da nisan da aka zaɓa. Motsa jiki ya kamata a yi shi cikin matsakaici kuma a hankali. Idan akwai wata ɓata jiki ko canji a cikin ɓata a cikin ƙashin baya, gama shigarwar a gaban jadawalin tare da ma'auni a miƙewar hannu.

Kamar yadda ake iya gani daga dabarar, lodin da ke kan layin lumbar ba ya ɓacewa, kuma canji a tsakiyar nauyi (la'akari da kasancewar kaya sama da matakin bel), nauyin yana ƙaruwa daidai gwargwado, kuma tare da matakai, yana canjawa zuwa shafi na hagu / dama na lumbar.

Zai fi kyau a saukar da kwasfa daga tsugunne, ko jerk na baya zuwa ƙasa. Wannan zai ba ka damar sauke nauyin zuwa lafiya ba tare da canza kaya a kan kashin baya ba.

Waɗanne tsokoki suke aiki?

Etaukaka Kettlebell motsa jiki ne na asali wanda ya ƙunshi kusan dukkanin ƙungiyoyin tsoka.

Teburin ba ya nuna tsokoki, nauyin da ke kansa ba shi da muhimmanci, kamar masu haɗe-haɗen fata, waɗanda ke aiki ne kawai a cikin farkon lokaci, ko tsokoki.

Menene za a haɗa aikin tare?

Wucewa tare da ma'aunin nauyi a kan miƙa hannaye shine, da farko, motsa jiki ne na asali wanda yake ɗaukar kansa a matsayin matsakaiciyar-maye gurbin taurarin samaniya a ɗamarar baya da ƙafa.

Zai fi kyau amfani dashi a cikin horo na kewaye, azaman gajiyar bayan gajiyar halitta. Ko ranar aiki kirji da delta.

Ba'a ba da shawarar yin amfani da aikin ba a ranar aiki daga baya. Tunda ciwon mara da baya baya iya jimre wa kaya.

Babbar shawara a cikin amfani da shigar azzakari cikin farji ita ce a yi wa tsokar psoas zafi ta hanyar amfani da tsinkayen da ake aiwatarwa cikin sauri (don harba jini), ba tare da nauyi ba, amma a kalla 40 maimaitawa ta hanyoyi biyu. A wannan yanayin, jinin da aka ɗiba a cikin ƙashin baya zai taimaka wajen kiyaye karkatarwar ba tare da ɗaukar nauyi a kan ƙwayoyin tsoka kansu ba. Jinin zai yi aiki azaman mai tabbatarwa kuma zai rage yiwuwar samun rauni mai tsanani.

Karshe

Yin tafiya tare da ma'aunin nauyi a kan miƙa hannayen mutane babban motsa jiki ne ta fuskar fasaha da ɗora kaya, wanda ba a ba da shawarar ga athletesan wasa masu farawa, ba tare da la'akari da burin su ba.

Babbar ma'anarta ita ce ta ƙarfafa halaye masu kyau na delta, tare da haɓaka daidaito da daidaitawa, wanda ke ba ku damar ɗaukar manyan ma'auni tare da jarkoki da saurin shvungs.

Ga ƙwararrun 'yan wasa, ana ba da shawarar yin amfani da shigarwar a matsayin shiri don gasa, ko kuma a lokacin da ake buƙatar tsoffin ƙwayoyin tsoka da sabbin nau'ikan lodi. Sauran lokaci, yin amfani da tafiye-tafiyen kettlebell mataki ne mai haɗari mara ma'ana, wanda ya fi kyau maye gurbin tare da jan - jerks, da benci press daga bayan kai.

Kalli bidiyon: waljatchio charimaka song (Yuli 2025).