Kettlebell ya mutu

Ba kamar gina jiki da ɗagawa ba, CrossFitters yana canza atisaye a duk lokacin da suka yi horo don canza kaya a kan tsokoki. Ofaya daga cikin atisayen da galibi ana maye gurbinsu da ƙwanƙwasawa ko dumbbell deadlift shine mataccen tare da bututun ƙarfe.

Babban banbanci tsakanin wannan aikin da mutuwar daddawa da dumbbell yana gaban kasancewar cibiyar nauyi, wanda ke canza kayan aiki a cikin amplitude, kuma, mafi mahimmanci, ba ya aiki azaman matattarar da aka saba da ita, amma a matsayin cakuda matattakala da t-bar.

Ribobi da fursunoni na motsa jiki

Horon Kettlebell, kamar kowane motsa jiki na ɗaukar nauyi, yana da fa'ida da rashin amfani. Bari muyi la'akari kuma mu auna ko ya cancanci haɗa wannan saurin maye cikin aikinku.

Amfana

Amfanin motsa jiki kamar haka:

• Wannan aikin motsa jiki ne mai mahimmanci. Amfani da matsakaicin adadin haɗin gwiwa yana ba ku damar haɓaka haɓakar haihuwar namiji kuma, a sakamakon haka, saurin haɓaka metabolism tare da matsawa cikin girmamawa kan ayyukan anabolic cikin jiki.
• Mutuwar hannu tare da bututun ƙarfe yana ba da fifiko sosai a kan tsokoki na gaban hannu. Saboda matsakaiciyar cibiyar karfin nauyi, nauyin da ke kan tsokokin dabino yana karawa. Wannan yana ba ka damar ƙarfafa riko da sauri fiye da amfani da sauran motsa jiki.
• Horar da daidaito da shirya jiki don motsa jiki motsa jiki, incl. shvungam da jerks.
• Ya haɗu da fa'idodi na mutuwar Romaniya (ƙaddamar da kaya a ƙasan hamst), yayin aiki a tsakiyar baya, wanda mutane da yawa suka manta dashi.

Idan muka kwatanta masu rikitarwa da fa'idodi masu yuwuwa, to lallai aikin ya cancanci kulawarsa. Gabaɗaya, sabawa musamman ga wannan aikin yayi daidai da waɗanda suke don sauran ƙananan ƙwayoyin cuta.

A lokaci guda, yin amfani da mataccen mai ɗamara tare da ɗamara a ƙafa ɗaya babbar dama ce don girgiza tsokoki da haɓaka nauyin horo.

Cutar da contraindications

Contraayyadaddun takaddun don yin raƙuman ruwa ta amfani da nauyi na tsakiya sune:

• Samun matsaloli tare da murfin tsoka na baya. Musamman, ba a ba da shawarar yin amfani da wannan aikin ba ga waɗanda suka taɓa yin mamaci tare da riko na daban, saboda wane ɗayan ɓangarorin ya fi haɓaka.
• Samun matsaloli tare da fayafai na kashin baya.
• Amfani da mataccen nan da nan bayan jan-sama. Musamman ma, masu jan hankali suna shakatawa kuma suna shimfiɗa kasusuwa na kashin baya, yayin da baya baya nan take bayan irin wannan miƙa zai iya haifar da mummunan rauni.
• Samun matsaloli tare da ƙananan baya.
• Kasancewar rauni bayan aiki a cikin ramin ciki.
• Ciwon ciki na ciwon ciki.
• Matsalolin matsi.

Ya kamata a ba da hankali na musamman ga matsaloli tare da matsi, tun da mai ɗaukar nauyin ya ɗauki wata takamaiman hanyar numfashi, saboda abin da rikitarwa na iya faruwa a cikin marasa lafiya masu hawan jini yayin gabatowa.

Dangane da illar da ke tattare da cutar, sai da wucewar nauyin da ya halatta da kuma keta ƙeta da fasaha ne kawai za a iya samun hernia na kashin baya ko ɓarkewar ƙwayar lumbar. In ba haka ba, wannan aikin, kamar sauƙin mutuwa mai sauƙi, ba shi da lahani da yawa.

Waɗanne tsokoki suke aiki?

Lokacin yin mutu'a tare da bututun ƙarfe, kusan dukkanin tsokoki na jiki suna aiki, wato:

• latissimus dorsi;
• tsokoki na baya rhomboid;
• tsokoki na hannu;
• tsokoki na yankin thoracic (saboda ƙananan kunkuntar saitin makamai);
• tsoka mai lankwasawa;
• tsokoki na trapezius, musamman ma kasan trapezius;
• tsokoki na lumbar kashin baya;
• tsokoki na latsawa da mahimmanci;
• bayan cinya;
• ƙwanƙwasawa;
• tsokoki na gluteal;
• maraƙi a tsaye nauyi.

Bugu da kari, na bayan delta suna aiki, kodayake kayan da ke kansu ba su da muhimmanci. Trananan kwalliya da gaban goshi suna aiki azaman masu daidaitawa, suna karɓar kayan aikinsu.

A zahiri, motsa jiki ne na duniya don aiki duka cikin jiki. Kodayake tushe yana tsaye a bayan murfin murfin, ana iya amfani dashi don ƙirƙirar ƙaramin nauyi mai tsauri akan tsokoki na kayan haɗi yayin kwanakin aikin motsa jiki.

Fasahar aiwatarwa

Duk da ƙananan nauyin aiki, wannan aikin yana da takamaiman fasaha, tare da bambancin ra'ayi. Yi la'akari da ƙirar ƙirar ƙirar kettlebell:

1. Da farko kana buƙatar nemo harsashi mai kyau.
2. Theauki ƙyallen ɗin tare da hannu biyu kuma kulle a cikin ƙananan matsayi.
3. Duba baya don baka da ƙafafu don kusurwar kusurwa zuwa ƙafafun.
4. Kiyaye karkatarku, fara ɗagawa da bututun ƙarfe. Yana da mahimmanci a dawo da ƙafafun kafaɗa a cikin babba na motsi.
5. Yakamata shugaban ya kalli gaba kuma sama koyaushe.
6. Don sauya kaya a cinyar kafafu, za a iya karkatar da duwawu kadan kadan fiye da yadda aka saba da mataccen mutum.
7. A saman, kana buƙatar yin jinkiri na dakika 1, sannan fara sauka.

Yayin zuriya, maimaita komai ta hanya iri ɗaya a cikin tsarin baya. Babban yanayin shine kiyaye karkatarwa a baya, wanda ke kare jiki daga rauni daban-daban kuma yana ba ku damar haɓaka tasirin aikin.

Bambanci da kafa daya

Dabarar yin mutuwar jiki tare da butar gilashi a kafa daya da farko an yi niyyar karfafa kayan ne a bayan cinya. Bugu da kari, saboda sauyawa cikin lodi da matsayin jiki, quadriceps na gubar da ke kan gaba ana aiki tare, wanda ke motsa mataccen daga rukunin motsa jiki na baya zuwa aikin motsa jiki na kafafu.

1. Theauki ƙyallen ɗin da hannu biyu.
2. Saka kafa ɗaya baya kadan. Yayin kiyaye baka, a hankali fara dagawa.
3. Lokacin ɗaga jiki, ƙafafun da ba shi da rinjaye ya kamata ya koma baya daidai, yin kusurwa na digiri 90.

In ba haka ba, fasahar aiwatarwa kwata-kwata kwatankwacin rayuwar wanda aka kashe.

Kar a manta da numfashi. Yayin da kake motsawa sama, kana buƙatar fitar da numfashi. A lokaci guda, a cikin amplitude na sama, ba za ku iya ɗaukar numfashi ɗaya ba, amma da yawa.

Nauyin nauyi da riko

Duk da cewa mataccen da keɓaɓɓu yana da sauƙi fiye da na gargajiya, dole ne a zaɓi masu nauyin nauyi tare da wasu gyare-gyare. Musamman, don 'yan wasa masu farawa, nauyin da aka ba da shawarar shine nauyin 2 na kilogiram 8, ko nauyin 1 a cikin kilogiram 16. Don ƙarin gogewar CrossFitters, lissafin ya dogara da nauyin aiki.

Ga waɗanda yawanci suke yin aiki daga kilogiram 110, nauyin da aka ba da nauyin nauyi duka 24 kg. Ba a cika samun nauyin pood 3 a cikin dakin motsa jiki ba, amma ana iya amfani da su. Ga waɗanda suke aiki tare da nauyi daga kilogram 150, nauyin abin ɗorawa a kowane hannu ya zama kilogiram 32.

Ga waɗanda ba su kai nauyin nauyin nauyin 60 kilogiram na aiki ba (tare da ingantaccen fasaha), zai fi kyau a guji horo tare da nauyi na ɗan lokaci, tunda murfin tsoka ba zai iya jurewa da ƙarfin ɗaukar kaya ba, wanda ke nufin cewa gefen da ya fi ƙarfin baya (yawanci gefen dama) na iya ba da nauyi ba, wanda ke haifar da rabewar micro a cikin kashin baya.

Complexungiyoyin horo

Kettlebell Deadlift babban motsa jiki ne wanda za'a iya amfani dashi a cikin duka zagaye na farko da horo na kewaye. Amma har yanzu ana samun kyakkyawan sakamako idan kun haɗa shi tare da ɗaga ɗakun ƙarfe a ranar horo. Bari muyi la'akari da manyan hadaddun ta hanyar amfani da matattu tare da nauyi.

Larshen mutu tare da bututun ƙarfe, kodayake ba motsa jiki ba ne na dole a kowane ɗayan cibiyoyin gicciye, kyakkyawar madaidaiciya ce kuma hanya ce ta haɓaka motsa jiki ga yawancin 'yan wasa. Wataƙila babban fa'idarsa shine gaskiyar cewa yana baka damar ci gaba tare da ƙananan ƙananan nauyi.

Nauyin nauyi kuma yana rage haɗarin rauni da yiwuwar samun ƙaramar ɓarnawa, tunda tare da jimillar nauyin kisa na kilogram 64, nauyin da ke kan yankin lumbar ɗan kaɗan ne.

Shawara kawai ga 'yan wasan da suke son cimma nasara a wannan aikin shine suyi amfani da tsarin horar da famfo tare da maimaitawa cikin sauri.

Kalli bidiyon: 10 MOST USELESS Kettlebell Exercises For BEGINNERS - And What To DO INSTEAD! (Nuwamba 2024).