Ayyukan motsa jiki
7K 1 11/16/2017 (bita ta karshe: 05/16/2019)
Sumo kettlebell da aka ja zuwa chin shine motsa jiki wanda zaku iya haɓaka ayyukanku na CrossFit. Ainihin, wannan aikin an samo shi ne daga sifofin sumo da kuma kunkuntar riko.
Dangane da masana kimiyyar kere-kere, irin wannan jan hankalin yana da matukar tunowa da daukar barbell zuwa kirji (da kuma kettlebells ko dumbbells) ta kowace hanya - ka'idar aiki kusan iri daya ce.
Amfanin motsa jiki
Tare da wannan aikin, zaku iya inganta ƙarfin jimrewar tsokoki na ƙafafu da ɗamarar kafaɗa. Don yin wannan, kuna buƙatar aiki don adadi mai yawa na maimaitawa tare da nauyi mai sauƙi. Sannan ci gaba a cikin masu matsawa, barbells zuwa kirji, shvungs da barbell ja zuwa ga chin zai zama da karfi sosai.
Bugu da ƙari, wannan aikin yana da matukar dacewa don aiki da agogo. Misali, sanya manufa don kammala layuka 50 na sumo na sumba zuwa ƙugu cikin minti ɗaya. Na farko, ka mallake shi sau 20, sannan 30, 40, da sauransu. Wannan zai ba tsokokinku damar daidaitawa da aiki cikin sauri, kuma bayananku a cikin ɗakunan gine-ginen CrossFit da yawa zasu inganta. Gaskiyar ita ce, za ku daidaita tunanin mutum don kwakwalwa ta nuna siginar tsokoki suyi aiki cikin yanayin ɗan gajeren lokacin hutu tsakanin raguwa. Yana kara karfin gwiwa da motsa jiki. Bugu da kari, kuna ciyarwa da yawa da kuzari kuma kuna ƙona kitse da yawa, tunda kantunan glycogen sun ƙare da sauri sosai yayin wannan horo.
Waɗanne tsokoki suke aiki?
Za'a iya raba motsi zuwa kashi biyu: sumo deadlift da kuma matsatstsiyar riko da aka ja zuwa gwat.
Tare da matattu, babban aikin ya faɗi akan:
- tsoffin tsokoki na cinya;
- tsokoki na gluteal;
- yan hudu
Hip biceps da extensors na aiki kadan kadan.
Lokacin da gwiwoyi suka cika gaba ɗaya, za mu fara jan ƙyallen sama zuwa ƙugu. Groupsungiyoyin tsoka masu aiki a wannan yanayin sune ƙwayoyin deltoid (musamman damin gaba) da trapezium. Portionananan rabon kayan kuma ya faɗo kan biceps da gaban goshi.
Yayin dukkan motsi, tsokar ciki suna aiki a matsayin masu daidaitawa, saboda abin da muke kiyaye daidaito kuma ba mu ƙyale nauyi ya faɗi ƙasa da ƙasa sosai.
Ifitos2013 - stock.adobe.com
Fasahar motsa jiki
Dabarar yin aikin kamar haka:
- Sanya murfin murfin a ƙasa a gabanka. Bakan nauyin ya zama daidai da jiki. Sanya ƙafafunku kaɗan kaɗan. Yaya girman ya dogara da shimfidawa, bai kamata ku ji wani damuwa a cikin cinya na ciki ba.
- Rike bayanka madaidaiciya kamar yadda ya yiwu, kawai lanƙwasa gaba kaɗan (a zahiri digiri 10-15). Ba tare da sunkuyar da kai kasa ba, zauna ka riƙe bakunan kwalliyar da hannu biyu. Yi amfani da rufaffiyar riko.
- Amfani da jijiyoyin ƙafarku, ku tsaya tare da dumbbells. Rike bayanku madaidaiciya cikin ɗaukacin motsin. Yakamata motsi ya zama mai saurin fashewa da sauri kamar yadda zai yiwu don bawa nauyin nauyi mai kyau. Don haka kafadu ba za su gaji da sauri ba kuma za ku iya yin ƙarin abubuwa. Ana amfani da wannan ƙa'idar aiki yayin aiwatar da juzuwar kettlebell a gabanka da hannu biyu.
- Lokacin da kuka daidaita madaidaiciya kuma kun daidaita gwiwoyinku, nauyi ya kamata ya “tashi sama” kaɗan ta rashin ƙarfi. Wannan shine abin da kuke buƙatar amfani. Ba kwa buƙatar jan ta a kirji, kawai kuna buƙatar ci gaba da motsinta. Straan sassauta kafaɗunku da lanƙwasa gwiwar hannu, ja murfin duwawun zuwa matakin kirji. Ana yin motsi cikin hanya iri ɗaya kamar yadda aka sanya ƙwanƙwasa zuwa ƙugu tare da kunkuntar riko. Don jaddada kayan a kan kafaɗun, maimakon a kan trapezium, lokacin ɗagawa, shimfiɗa gwiwar hannu zuwa ga tarnaƙi. A saman, gwiwar hannu ya kamata ya kasance sama da hannu.
- Bayan haka zamu sake maimaitawa ta gaba. Idan kuna aiki a cikin hadadden gicciye, inda kuke buƙatar yin maimaitawa da yawa kamar yadda zai yiwu na ɗan lokaci, kuna buƙatar sanya kettlebell ƙasa sosai yadda zai yiwu, karkatar da baya baya. Idan ba haka ba, yi daidai, kawai a cikin tsari baya.
