Burpee tare da tsalle gaba

Ayyukan motsa jiki

6K 0 31.10.2017 (bita ta ƙarshe: 18.05.2019)

CrossFit yana da mahimmanci a matsayin wasa a cikin cewa yana da shirye-shirye ga duka 'yan wasa masu farawa da bambance-bambance don ƙwararrun athletesan wasa. Musamman, saboda wannan - babu iyakantaccen kammala a cikin fasaha da ƙwarewar motsa jiki. Misali na wannan zai zama burpee mai tsalle gaba. Zai yi kama da cewa wannan ƙaramin ƙari ne ga aikin motsa jiki na asali, duk da haka, saboda ƙarin ƙarfafawa kan ƙungiyoyin tsoka da ba a amfani da su a baya, yana iya zama shi kaɗai a cikin shirya ɗan wasa na tsawon watanni na bazara.

Amfanin motsa jiki

Me yasa zakuyi amfani da tsalle-tsalle a cikin shirin ku? Bayan duk wannan, ƙungiyoyin tsoka masu buƙata za a iya haɓaka ba tare da amfani da irin wannan ƙwarewar fasaha ba. Abinda yake shine wannan motsa jiki yana nufin haɓaka ƙarfin fashewar abubuwa.

Musamman, yin tsalle daga waje yana ba ku damar yin aiki tare lokaci ɗaya:

• quadriceps - kamar jijiyoyin da ke miƙa ƙafafu cikin hanzari;
• gastrocnemius, gami da jijiyoyin tsoka. Tabbas, yayin aikin motsawa, asalin motsawar ta hanyar wannan rukuni na musamman;
• tsokoki na cinya - wanda ke kawo jiki cikin matsayin da ake so.

Duk waɗannan suna da amfani ga mutanen da suka haɗa CrossFit tare da sauran wasanni. Mafi kyawun sakamako a cikin burpees tare da tsalle gaba yana nunawa ga athletesan wasa a cikin wasanni masu ƙarfi-ƙarfi kamar ƙwallon ƙafa na Turai da Amurka.

Saboda bazuwar motsi da ba a saba gani ba, da salon zartarwa na sauri, suna ba ka damar haɓaka saurin gudu da zangon tsalle.

Waɗanne tsokoki suke aiki?

Dangane da la'akari da irin wannan motsa jiki kamar burpee tare da tsalle gaba, gabaɗaya kayan aikin muscular na jikin mutum yana da hannu. A lokaci guda, a matakai daban-daban na motsi, ƙarfi da ƙarfafa tsokoki da aka yi amfani da su ya bambanta sosai:

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Fasahar motsa jiki

Motar motsa jiki tare da yin tsalle gaba kusan iri ɗaya take da tsohuwar burpee. Koyaya, saboda tsalle-tsalle (wanda shine mahimmin abu na ɓangare na uku), yana iya ƙara ɗaukar nauyi akan quadriceps da maraƙi, wanda kusan basa shiga cikin bambancin gargajiya.

Matakan motsa jiki

Dabarar yin burpee tare da tsalle gaba ya haɗa da:

Lokaci 1:

1. Kasance kai tsaye.
2. Zauna.
3. Tsallaka zuwa "matsayin kwance".

Lokaci 2:

1. Turawa a kasa. Ya halatta ga 'yan mata suyi kwalliya daga gwiwoyin su.
2. Koma tare da motsa tsalle zuwa matsayin "squat"

Lokaci na 3:

1. Yi tsalle sosai daga matsayin zama, sama da gaba, ƙoƙarin shawo kan iyakar nesa.
2. Koma zuwa kashi na 1.

Lokacin aiwatarwa ya zama aƙalla maimaita 7 a minti ɗaya. Babban aikin ɗan wasa shine haɓaka haɓaka da juriya yayin riƙe taki da madaidaiciyar dabara!

Abin da za a nema yayin yin?

Domin aiwatar da aikin kamar yadda ya kamata sosai kuma a lokaci guda guje wa rauni, kafin fara aiki, kana buƙatar tabbatar da waɗannan abubuwa:

• Ingancin takalma. Saboda kasancewar motsi na tsalle, a cikin rashi mai kyau, zartar da dabaru ba daidai ba na iya haifar da mummunan sakamako;
• Gyara numfashi. Ana fitar da numfashi na musamman yayin lokacin tsalle. Babu rabin awo.
• Yanayin aiwatarwa ɗayan ɗayan mafi saurin motsa jiki ne a cikin CrossFit. Idan ba a lura da babban tsayi ba, ingancin kayan tsalle zai sauka da 20-30%.
• Lokacin aiki tare da nauyi, kuna buƙatar sarrafa motsinku. Don yin wannan, ya fi kyau a yi aiki tare da abokin tarayya, wanda zai nuna kurakurai idan akwai wani abu.
• Lokacin tsalle, kuna buƙatar gwadawa don kada ku kai ga matsayi na sama (tsalle na yau da kullun daga cikin tsugune), amma gwada ƙoƙarin motsa tsokoki da jiki. Ka yi tunanin kana guje tsalle mai tsayi. Yanayin motsi ya zama daidai.
• Balance - bayan tsalle, dole ne a kiyaye shi, in ba haka ba aikin ya rage.
• Burpee tare da tsalle na gaba motsa jiki ne na yau da kullun, don haka kuna buƙatar fara aiwatarwa da farko, tun da yanayin rashin gajiya, tasirinsa zai ragu sosai.

Shawarwari

Burpee tare da tsalle gaba ana samunsa ba azaman ɗawainiyar daban ba, amma a matsayin babban abu.

Mafi kyawun shawarwarin don amfani da shi zai zama haɗuwa tare da burpee mai sauƙi. Misali, zaku iya fara aiki a cikin tsalle tsalle, kuma lokacin da kafafunku suka toshe da jini, kuci gaba zuwa burgee mai sauki. Me yasa waɗannan darussan daban-daban? Komai mai sauƙi ne - idan tare da burpee mai sauƙi - latsawa da makamai suna karɓar kaya mafi girma, to a cikin yanayin tsalle, mafi girman kaya ya faɗi akan tsokokin ƙafafu!

Bayan kammala dawarorin waɗannan darussan guda biyu, zaku iya ci gaba da ɗaukar tsoffin tsoffin dabam.

Kuma mafi mahimmanci, saboda tsananin ƙarfin wannan hadadden, zai fi kyau a yi aiki a ƙarƙashin kulawar mai ba da horo, ko kuma a ɗauki ajiyar zuciya tare da kai don bincika yanayin tsarin zuciya da jijiyoyin jini

Kalli bidiyon: Burpee Variations for Beginners. Proper Form u0026 Progressions (Yuli 2025).