Ayyukan motsa jiki
6K 1 08.11.2017 (bita ta ƙarshe: 16.05.2019)
Dennis Kozlowski, wanda ya ci lambar azurfa a gasar Olympic a gwagwarmaya ta gargajiya, ya yi magana ba tare da wata shakka ba game da fa'idar kwalliyar. A ra'ayinsa, horo tare da kwasfa na Rasha ya ninka ninki goma fiye da horo tare da barbell. Ofayan motsa jiki mafi inganci shine ɗaga sama. Haɗuwa da kuzari da tsayayyun abubuwa suna ba da kyakkyawar girgiza ga jiki da kyakkyawan sakamako.
Jigon da fa'idojin motsa jiki
Jigon motsa jiki shine tafiya yayin riƙe kayan aikin yau da kullun sama da kanku. An kara fa'idodi na tafiya zuwa tasirin nauyi da buƙatar kiyaye daidaito. Za'a iya rarrabe kaya cikin sauƙi saboda nauyin dumbbells, nesa da kuma sauri.
Amfanin motsa jiki
Fa'idodin motsa jiki sun haɗa da fannoni masu kyau masu zuwa:
- kyakkyawan sakamako, wanda aka samu saboda haɗuwa da ƙarfi da nauyin zuciya; "Motsa sliders" akan ma'aunin sigogi, zaku iya sauya girmamawa daga wannan nau'in zuwa wancan; misali, ta hanyar ƙara nauyin aikin aikin da rage nisan, sun cimma fifikon ƙarfi a kan aerobics (kuma akasin haka);
- samuwar kaya; ana iya yin motsa jiki duka a dakin motsa jiki da kan titi - nauyi ba shi da tsada, ɗaukar ƙaramin fili; duk abin da ake buƙata shi ne wani sarari don motsawar motsa jiki;
- yiwuwar kara dawowa kan aikin ta hada da na karshen a cikin cikakken shirin horo; ana nuna ɗayan mawuyacin ginin a teburin da ke ƙasa;
- inganta yanayin tsarin zuciya da aikin gabobin ciki.
Kuma kuma, na ɗan lokaci, koma ga Dennis Kozlowski. Ya yi jayayya cewa idan ya fahimci fa'idar kwalliya a cikin lokaci, da alama zai zama ba azurfa ba, amma ya ci lambar zinare. Bugu da ƙari, sau biyu. Ba don komai ba ne cewa tsofaffin wasannin motsa jiki na Rasha sun sake zama baƙo maraba a cikin kowane cibiyar CrossFit.
Samfurin motsa jiki shirin
Misalin da aka alkawarta na shirin motsa jiki wanda ya hada da daga kettlebell:
| Motsa jiki | Zaɓuɓɓuka |
| Kettlebell kwace tare da hannun dama a cikin rack | 10 sau |
| Yin tuƙi tare da dusar ƙanƙara a hannun dama (sama) | 45 m |
| Ketaga kettlebell tare da hannun hagu a cikin rack | 10 sau |
| Yin tuƙi tare da sandar ƙarfe a hannun hagu (sama) | 45 m |
Ana yin atisayen ba tsayawa. Masu farawa suna buƙatar rage adadin lokuta da tazara, tare da aiki tare da nauyi mai sauƙi. 'Yan wasa masu ci gaba na iya gwada zagaye da yawa. An tsara shirin da aka bayyana don zagaye biyar tare da ɗan hutawa a tsakanin su. Halaye na iya kuma ya kamata a canza su lokaci-lokaci.
Waɗanne tsokoki suke aiki?
Kusan dukkanin kungiyoyin tsoka suna da hannu a dagawa. Wannan shine babban darajar aikin. Babu ma'ana a lissafa dukkan tsokoki, amma muna lura da waɗanda suke aiki fiye da wasu:
- tsokoki na kafa - ba shakka, ƙananan gaɓoɓin suna da nauyi sosai;
- lats da ƙananan baya - muna da bashi da yawa ga waɗannan rukunonin don daidaitawa cikin shigar azzakari cikin farji;
- tsokoki na hannu da na hannu - babban kaya ya hau kansu;
- deltas, triceps da biceps - tallafi ga aikin jirgi.
Kar a manta game da kungiyoyin tsoka da ke kunnawa a farkon farawa da kammalawa - yayin dagawa da saukar da butar kara. Muna magana ne game da kusan dukkanin sauran tsokoki, saboda haka, motsa jiki shine mafi mahimmanci da aiki.
Production Production na ANR - stock.adobe.com
Fasahar motsa jiki
Dabarar tuki tare da abin ɗora kwalliyar sama yana nuna buƙatar yin motsa jiki mai tsayi sosai. Tun da nutsarwar ya haɗa da ƙwanƙwasa ƙwanƙwasa ko turawa (a matsayin motsi na farawa), ana buƙatar ƙwarewar ƙwarewar aikin motsa jiki. Yin aiki tare da nauyi ko ƙasa da nauyi don mai tsere yana tilasta wa 'yan wasa su saba da makircin aiwatarwa tare da haɓaka ƙwarewar su kan kayan aiki na haske.
A matakai, dabarun yin aikin kamar haka:
- farawa - tsayawa a gaban kwalliya, ƙafafu faɗi kafadaɗɗuwa;
- ansu rubuce-rubucen da kettlebell rike da jerk da projectile kan ka; kiyaye bayanku a madaidaiciya, taimakawa hannunka tare da ƙashin ƙugu da ƙafafu;
- bayan gyara awo, sannu a hankali tafiya nesa da aka tsara - irin wannan nisan da zai loda wa jiki, amma kauce wa rasa iko a kan bututun mai;
- sauke aikin daga ƙasa tare da motsi kwatankwacin na farkon.
Bayan haka, ko dai canza hannunka, ko yin wani aikin idan shigarwar wani bangare ne na hadadden.
Kettlebell tuki irin wannan ba shine mafi yawan motsa jiki ba. Amma 'yan wasan da suka gabata sun yi amfani da shi sau da yawa kuma yadda ya kamata, kuma sun san abubuwa da yawa game da motsi mai amfani. Wani lokaci rawar nauyi an buga ta jakar yashi kwance a tafin hannun da aka miƙa. Amma harsashi tare da makami yafi dacewa da aminci. Kuma fa'idodin ba su da ƙasa.
