Goblet kettlebell squat

'Yan wasa na CrossFit, don kar su wahala daga motsa jiki kamar matattu ko kuma jaridar Arnold a cikin horo, yi ƙoƙarin ƙara sau da yawa a cikin shirye-shiryen su. Ba kamar ginin jiki da ɗagawa ba, inda ake amfani da rukunin horo iri ɗaya daga shekara zuwa shekara, akwai ɗaruruwan shirye-shiryen da ba a saba gani ba da atisaye a cikin CrossFit waɗanda ke sa tsarin horon ya zama mai ban sha'awa da na musamman. Ofayan ɗayan waɗannan motsa jiki na asali waɗanda aka yi amfani dasu yayin motsa jiki na Crossfitos yana da suna mai ban mamaki - goblet squats. Menene menene, menene fa'idodin su kuma yaya madaidaicin dabarar aiwatar da wannan darasin yake - za mu faɗa muku a cikin wannan labarin.

Da farko kuna buƙatar fahimta - me yasa ake kira squat goblet? Dukkanin game da fassarar kai tsaye na "ƙoƙo", watau. daga nauyi na wani yanayi mara iyaka tare da cibiyar da aka kaura. Saboda wannan ne suka sami shaharar musamman a yamma!

Amfanin motsa jiki

Gilashin gilashin gilashi sulhu ne tsakanin ɗakunan wasan motsa jiki na yau da kullun da ƙwarewar ƙwanƙwasa nauyi mai haɓakawa. Sun zo CrossFit kai tsaye daga shirye-shiryen horo don ɗaga kettlebell.

Wallon goblet tare da butar gilashi, alal misali, suna da tasiri mai rikitarwa kuma suna kusa da yanayin yau da kullun na ɗaga nauyi tare da cibiyar ɗaukar nauyi.

Menene fa'idar gurasar gilashi akan sauran nau'ikan atisaye?

• Kasancewar wani tsayayyen kaya a kan biceps, trapezium da kuma tsoka mai faɗi.
• Babban mahimmanci. Jointsarin haɗin haɗin gwiwa yana ba da ƙaruwa mafi girma a cikin testosterone, sabili da haka ƙarin haɓakar ƙwayar tsoka.
• Abilityarfin haɓaka ƙarfin ƙarfi saboda ƙayyadaddun aikin.
• Babban adadin cikawa. Godiya ga wannan, quadriceps da gluteal muscle suna aiki sosai zurfi, kuma mafi mahimmanci, a waɗancan kusurwoyin da galibi basa aiki.

Bugu da kari, tsananin saurin motsa jiki, hade da wata dabara mai matukar karfi, yana bunkasa ba kawai karfin juriya ba har ma da alamun-karfin karfi. Saboda wannan, wannan matattarar tana da matukar amfani ba kawai don shirya don tsaka mai wuya ba, ko horo hannu ba, har ma don haɓaka saurin gudu.

Waɗanne tsokoki suke aiki?

Tare da madaidaiciyar zartar da gilashin gilashin gilashin, kusan dukkanin manyan ƙungiyoyin tsoka suna da hannu. Musamman, waɗannan su ne haɗin haɗin gwiwa:

• belin kafada;
• doungiyar dorsal;
• kungiyoyin kafafu.

Godiya ga wannan rikitarwa, tare da sauƙaƙe turawa daga bene, wannan aikin yana iya samar da ci gaba da ci gaba da ci gaban dukkanin ƙungiyoyin tsoka na dogon lokaci. A dabi'a, kamar kowane motsa jiki na asali, yana buƙatar ƙarin bayani a cikin tsarin keɓewa waɗanda aka fi aiwatar dasu bayan shirin asali.

Tare da gajiyawar tsokoki - yawanci ba zai yuwu a cika ka'idodin gwal ba saboda ƙaruwar ɗaukar nauyi a kan tsokoki na ƙashin baya, wanda zai iya haifar da rauni da ƙananan ɓarna na ƙashin baya.

Ba a nuna irin waɗannan rukuni kamar yadda ake amfani da hannuwan hannu da na lu'u-lu'u a cikin tebur ba, tunda kayan da ke kansu ba su da muhimmanci.

Fasahar aiwatarwa

Don haka yaya kuke yin gwal ɗin gilashi daidai? Duk da bayyananniyar sauki, wannan aikin na asali yana da mafi tsayayyar dabara. In ba haka ba, ingancinta yana raguwa, kuma ya zama mai matukar rauni.

Don haka, madaidaiciyar dabara don yin kwalliyar gwal kamar haka:

1. Da farko, ana aiwatar da zaɓi na kwasfa madaidaiciya. Da kyau, don 'yan wasa masu farawa, wannan shine kettlebell mai nauyin 8-12 tare da gajeren makama.
2. Bugu da ari, ɗaukar matsayin farawa. Tsayawa karkatarwa a cikin kasan baya, kana buƙatar ɗaga butar da hannayenka biyu tare da matsakaita riko zuwa matakin kirji ka riƙe maɓallin a wannan matsayin.
3. Bayan an daidaita matsayin sintali, ana buƙatar yin squat. Dabarar tsugunno kanta kanta abune mai sauƙin gaske - yana kama da zurfin zurfin ciki tare da babban fitowar jiki ta baya.
   

   

   Hai Mihai Blanaru - stock.adobe.com

4. Bayan an gangaro zuwa mafi ƙanƙanci, ya zama dole ayi wasu juzu'I na bazara tare da safa yayin kiyaye daidaito.
5. Bayan haka, muna ɗaga jiki yayin riƙe juyi a cikin ƙananan baya.

Shawarwarin motsa jiki

Menene muhimman maki yayin yin wannan darasi? Kula da nuances masu zuwa:

• Na farko, yayin isa matakin ƙananan motsi na motsawa a cikin motsa jiki, ya zama dole a gabatar da kashin baya kamar yadda ya yiwu. In ba haka ba, ƙananan baya ƙarƙashin cibiyar matsuguni na nauyi yana fuskantar abubuwa masu yawa.
• Na biyu, kalli gwiwoyinku suna motsawa. Har ilayau, saboda sauyawar lodi da kuma tsakiyar cibiyar karfin jiki, dole ne a kula don kiyaye gwiwoyi tare da yatsun kafa. Duk wani karkacewa daga wannan yanayin yana lalata gidajen abinci sosai.
• Numfashi. Dangane da nauyin da ke tsaye, dole ne a sa ido sosai a kan numfashi koyaushe. Musamman, shayar kawai lokacin ɗagawa.

Don kiyaye gabobin gwiwoyi - ana yin motsa jiki cikin sauri cikin sauri, amma a lokaci guda kafafuwan a gwiwa ba sa cikawa gaba, dan karkata har zuwa digiri 5 ya rage.

Zai fi kyau a yi amfani da belay sau uku yayin yin motsa jiki (musamman a farko):

• bel mai ɗaukar nauyi - don adana tsokoki na ƙananan baya;
• madauri don riƙe ƙyallen ɗin tare da tsokoki na ƙafafun hannu - tunda ga mutane da yawa, ɗaukar tsaye na iya wuce gona da iri da farko;
• gwiwoyi na gwiwa da bandeji na roba waɗanda ke gyara haɗin gwiwa.

Karshe

Da yake magana da fasaha, ƙwallon gilashi yana ɗayan mahimmancin motsa jiki a cikin CrossFit. Tabbas, yana da tasiri sosai, kodayake, da farko, hatta mutanen da aka horar ana ba da shawarar:

• yi amfani da ƙananan nauyi yayin horo (dumbbells da nauyi masu nauyin kilogram 8);
• a matakin farko na tsarin horo, yi squats ba tare da nauyi ba;
• yi aiki tare da abokin tarayya ko a gaban madubi don sarrafa daidaiton aikin.

Kuma mafi mahimmanci, kafin ka fara yin kwalliyar gwal, zai fi kyau ka kware a wasannin motsa jiki - mutu kaɗan akan ƙafafu madaidaiciya, tsugunnawa da ƙyallen ƙirji, da ƙyalle mai ɗauke da kunkuntar riko zuwa ƙugu.

Tare, kowane ɗayan waɗannan darasin zai ba ku damar ƙwarewar dabarun daidai a cikin haɗin haɗin dama kuma shirya tsokoki don ɗaukar nauyi.

Kalli bidiyon: The Only 5 Exercises You Need to Get Stronger with Kettlebells (Nuwamba 2024).