Ayyukan motsa jiki
5K 0 27.10.2017 (bita ta ƙarshe: 18.05.2019)
'Yan wasa kaɗan ne da gaske suke son yin burge, kuma da kyakkyawan dalili: yana da wahala a jiki da tunani. Amma kuna buƙatar yin wannan idan kuna da niyyar cimma kyakkyawan sakamako a cikin CrossFit. A cikin wannan labarin, za mu gaya muku yadda ake yin garaje na gaba yadda yakamata - bambancin aikin da aka saba da shi har ma da masu ƙwarewar ƙira.
Amfanin motsa jiki
Yawancin lokaci ana yin burpees na gaba a haɗe tare da tsalle-tsalle da juyawar digiri 180. Tabbas, wannan bambance-bambancen ya fi na da wahalar gaske, tunda kafafu zasu yi aiki sosai. A ƙarshen saitin, sandar za ta zama kamar wata matsala ce da ba za a iya shawo kanta ba, kuma quadriceps ɗin zai sa kansa ya ji da kowane tsalle.
Fa'idodin burgewar gaba a bayyane suke kuma kamar haka:
1. ci gaba da jimrewar aerobic;
2. inganta saurin-iko da halayen aikin dan wasa;
3. horar da tsarin zuciya da jijiyoyin jini;
4. kara yawan kuzarin kuzari, wanda hakan zai baku damar ciyar da adadin kuzari da kuma ƙona kitse mai yawa.
Mafi girman saurin aikin, ƙarfin waɗannan fa'idodin zai bayyana. Bugun zuciya a lokacin burpees ya fi yadda yake yayin yin zuciya na yau da kullun, sabili da haka, duk matakan rayuwa suna da sauri.
Waɗanne tsokoki suke aiki?
Babban aikin ana aiwatar dashi ta ƙungiyoyin tsoka masu zuwa:
- yan quadriceps;
- tsokoki na gluteal;
- biceps na cinya (lokacin tsalle);
- triceps;
- pectoral da deltoid tsokoki (yayin turawa).
Musclearfin ciki na tsoka yana aiki azaman mai tabbatarwa, yana ba ka damar ci gaba da miƙewar jiki yayin gabatowa.
© Makatserchyk - stock.adobe.com
Fasahar aiwatarwa
Dabarar yin burge na gaba bai bambanta sosai da na gargajiya ba, amma har yanzu akwai wasu dabaru a cikin aikin. Wannan shawarar motsa jiki ana ba da shawarar kamar haka:
- Da farko, kana buƙatar tsayawa a gaban sandar, kana fuskantar ta da ɗan nesa. Wani zabi kuma shine zama a gefenta. Bugu da ari, daga tsaye, ana ɗaukar girmamawa kwance.
- Furtherarin turawa. Aikinku ba wai kawai ɗaukar hankali yayin kwanciya da yin turawa ba, amma idan zai yiwu, yi shi da sauri kuma cikin ƙarfi-yadda ya kamata. Hakanan kawai motsi zai zama mai fashewa da gaske. Zai fi kyau a yi turawa - za mu faɗi ƙasa kaɗan a gwiwar hannu biyu, lanƙan da kanmu har sai kirji ya taɓa ƙasa kuma ya tashi da sauri saboda ƙoƙarwar tsokoki da yankuna. Don haka kusan ba ku da kuzari a kan wucewar mummunan yanayin motsi. Idan kwazonku ba zai ba ku damar yin tura-sau-da-sauƙin sojoji ba tare da sauƙi, zai fi kyau a fara turawa sama da farko da farko, yin burge.
- Don tsalle gaba da sauri sosai, da farko kuna buƙatar ɗaukar matsayin da ya dace da wannan. Ba tare da canza matsayin hannayenku ba, yi ɗan tsalle a gaba (kimanin santimita 30), tashi tsaye ku tanƙwara gwiwoyinku.
- Daga wannan lokacin muna buƙatar tsalle gaba. Muna ba da shawarar yin tsalle a kan ƙwanƙwasa ko wani ƙarami ƙaramin tsauni. Wannan zai ba ka damar hone da fasaha, kamar yadda za ka yi tsalle, ba kawai dauke ƙafãfunku daga ƙasa.
- Yi tsalle kaɗan ka sauka kan ƙafafu masu lankwasa kaɗan. Idan ya cancanta, yi jujjuya digiri 180 a cikin iska ko a ƙasa bayan saukowa. A cikin tsalle, kar ka manta da ɗaga hannuwanku sama da ku kuma tafa su a tafin hannunku - wannan wani nau'in alama ne cewa maimaitawa ta cika.
- Yi gaba daya.
Approachaya daga cikin hanyoyin ya kamata ya sami maimaita aƙalla sau goma. Duk tsallen ya zama gajeru, ba kwa buƙatar tsalle mita ɗaya da rabi daga sandar. Wannan zai kiyaye muku aan ƙarin reps.
