Motsa Motsa Jiki

Motsa dutsen motsa jiki ba shi da alaƙa da masu hawa dutsen, duk da irin wannan sunan. Ya zo ga CrossFit daga yanayin motsa jiki, kuma, duk da mahaɗinsa da yawa, ba a ɗauka na asali. Musamman, ana amfani dashi akasari kamar:

• dumama;
• yin amfani da tsokoki na ciki;
• azaman aerobic ko cardio.

Lura: game da amfani da ƙarin kayan awo, ana iya ɗaukar sa azaman asali.

Amma tare da madaidaiciyar dabarar aiwatarwa, tana iya ba da mamaki har ma da gogaggen ɗan wasa da kayanta. Menene sirrin motsawar hawa, kuma wanene don ta?

Gaskiya mai ban sha'awa: 'yan wasa da masu rawa suna amfani da motsa jiki cikin nasara yayin makarantar wasanni ta Soviet. Musamman, an yi amfani dashi azaman sauƙaƙe na burpee, kuma babban aikin ba shine horar da tsokoki na 'yan jaridu da ƙafafun kafa ba, amma akasin haka. Motsa jiki, wanda aka yi shi da hanzari, ya kamata ya ƙara ƙarfin ƙarfin 'yan wasa na gaba, kuma mafi mahimmanci, ƙarfafa hannaye da ɗamarar kafaɗa ta sama don ɗaukar nauyi. Sannan an yi amfani dashi tare da ƙwallan ƙwallon ƙafa don haɓaka daidaito da horo na ƙwanƙwasa tsokoki na ciki. Ya kasance kawai tare da dawowar gicciye a matsayin juyin juya halin wasanni wanda mai hawa "ya samo fasalinsa na zamani.

Waɗanne tsokoki suke aiki?

Motsa kan dutse yana aiki akan kungiyoyin tsoka da yawa. Babban fa'idarsa shine karfinta saboda ya dace da maza da mata. Zai zama kyakkyawan farawa ga masu kiba, saboda yana haɗuwa da halayen polyjoint da na aerobic. Don cikakken aikin aikin motsa jiki, duba tebur da ke ƙasa.

Kamar yadda kake gani daga tebur, wannan aikin yana amfani da kusan dukkanin tsokoki a jikin mutum. Lokacin amfani da maɗaura na roba na musamman, zaku iya ƙarfafa ɗaukar nauyi a kan tsokoki na ciki, ko akan jijiyoyin ƙafa. Abun takaici, saboda rashin iya rarraba rarraba kayan a jikin duka, an sanya mai hawa a cikin jerin ayyukan motsa jiki.

Koyaya, don ɗaukar jiki kafin horo, wannan shine cikakken mafita.

Lura: Za'a iya amfani da rigar ɗora kaya don ƙara ɗora kaya a ɗamarar kafaɗar ta sama. Cikakken bambance-bambance da fadada kayan ana samun su ne ta hanyar amfani da kayan harde da kuma riga.

Fasahar aiwatarwa

Bari mu dauki mataki zuwa mataki yadda za a yi motsa jiki daidai. Dabarar tana da saukin gaske. Koyaya, idan ba a lura da ɗaya daga cikin abubuwan ba, fa'idodin mai hawa dutsen na aikin yana ragu sosai.

Yi la'akari da wata dabara don masu farawa da kuma athletesan wasan da suka ci gaba.

Ga masu farawa:

1. Auki madaidaicin yanayin kwance (hannaye suna a matakin kafada, dabino daidai yake da juna).
2. Sanya jiki (babu lankwasawa ko baka).
3. Sannu a hankali cire ƙafa ɗaya sama.
4. Sannan a sauke shi zuwa asalin sa
5. Maimaita aiki tare da sauran kafa.

Ga masu farawa, yana da mahimmanci a bi madaidaicin dabarar numfashi yayin aiwatar da motsa jiki, kuma a riƙe amintacce amma kwanciyar hankali. A lokacin aiki na motsa jiki, ana yin numfashi. Duk da yake a cikin mummunan lokaci, sha iska. A wannan yanayin, yi aiki har sai dutsen ya kasa. Wadancan. kimanin dakika 60-120.

Ga masu sana'a:

Abubuwan amfani sau da yawa suna amfani da sauye-sauye masu haɓaka na zamani. Shin bambancin ne tare da jiki mai juyawa, ko sigar mai kafa biyu. Amma yana yiwuwa a rikitar da dabarun aikin mai hawa dutsen.

1. Supportauki goyan bayan "ciyawa" a kwance - hannaye sun fi ƙasa da matakin kafaɗa tare da kunkuntar saitin dabino.
2. Sanya gidaje.
3. A cikin sauri sauri, ja kafa ɗaya, taɓa gwiwa zuwa jiki.
4. Sannan a sauke shi zuwa asalin sa.
5. Maimaita aiki tare da sauran kafa.

A wannan yanayin, saboda sauyawa a tsakiyar nauyi, kusan duka kayan sun ɗauke ne ta tsokoki na ciki, kuma su kansu delta suna aiki da ɗan ƙaramin aiki, tunda suna cikin mawuyacin hali na tashin hankali saboda matsayin da bai dace ba.

Ana iya ganin ƙarin cikakkiyar dabara don motsa jiki a cikin bidiyo.

Bambancin banbanci

Akwai nau'ikan motsa jiki iri-iri. Kowannensu fasali ne mai sauƙi na "mai hawa hawa".

Yana:

• Mai hawa kafa biyu - yana ba ka damar sauya kayan a kafafu, kuma da wuya a yi amfani da jijiyoyin zuciya.
• Hawan sama tare da juyawar jiki - iyakar lodi a kan tsokoki na manema labarai da cibiya.
• Mai tanƙwara mai lanƙwasa babban zaɓi ne ga waɗanda ke neman ƙarfin gaban goshi.
• Hawan sama tare da kaya - yana taimakawa don fitar da dukkan ƙungiyoyin tsoka da ƙarfi, ƙari, yana haɓaka saurin fashewar abubuwa, wanda ke da amfani yayin aiki.

Bari muyi la'akari da dabarun kowannensu yayin da yake kara rikitarwa.

Mai hawa dutsen kafa biyu

An tsara mai hawa mai kafa biyu don cire damuwa daga tsokoki na ciki. Madadin haka, ana kuma horar da tsoffin ƙafa don ƙarfin fashewar abubuwa.

Yadda ake yin sa daidai? Komai mai sauqi ne (amma wannan baya nufin motsa jiki yana da sauki):

• Anauki girmamawa kwance - hannaye suna sama da matakin kai, a layi ɗaya da juna tare da riƙewa mai faɗi).
• Kula da karkatarwa kaɗan a cikin jiki (bai fi digiri 10 ba).
• A cikin saurin sauri (a cikin salon tsalle), ja ƙafafu biyu zuwa jiki, sannan a daidai wannan matakin dawo da su zuwa ga asalin su.

A zahiri, a wannan yanayin, ɗan wasan yana kwaikwayon motsin kwado, kuma saurin tafiya da cikakken amfani da jijiyoyin ƙafafu yana ƙaruwa da bugun zuciya idan aka kwatanta shi da mai hawa hawa mai sauƙi da kusan 25-30%.

Lura: Yayin aiki tare da wannan salon motsa jiki, ana ba da shawarar yin amfani da na'urar bugun zuciya don kar ya wuce iyakar bugun zuciyar da aka yarda. Tunda abin da ya wuce haddi, fa'idar yin hakan ana daidaita ta ta hanyar ƙaruwa da yawa a kan zuciya, wanda, lokacin da yake aiki a wani yanayi na zuciya, yana karɓar microtraumas, wanda ke haifar da cututtukan "wasanni na zuciya".

Hawa sama tare da juya jiki

Wannan wani bambancin motsa jiki ne wanda yake rage nauyi a kan jijiyoyin kafa yayin da yake kara amfani da gabobi da ciki, musammam ma karkatar da jijiyoyin ciki.

Yadda za a yi daidai?

1. Supportauki goyan bayan "ciyawa" a kwance - hannaye sun fi ƙasa da matakin kafaɗa tare da kunkuntar saitin dabino.
2. Sanya gidaje.
3. A cikin sauri sauri, ja kafa ɗaya, taɓa gwiwa zuwa jiki.
4. A lokacin jan sama kafafu, juya jiki a cikin juyawa.
5. Riƙe wannan matsayin na kusan dakika 5-10.
6. Fadada jiki ya koma yadda yake tare da dawo da kafa.

A wannan yanayin, ana ɗaukar mai hawan yana yin motsa jiki na ciki.. Sabili da haka, ana iya amfani da shi a haɗe tare da burpees, ko tare da wasu nau'ikan motsa jiki waɗanda suka haɗa da tsokoki da na ciki na ciki.

Don rikitar da aikin, kwararru, lokacin da suke juya jiki, faɗaɗa hannuwansu zuwa sama, suna barin nauyinsu a kafa na 1 da hannu na 1. A wannan yanayin, ƙarin ƙarfafawa an ƙirƙira shi a cikin deltas na ɗan wasa.

Hawa kan lankwasa makamai

Wannan bambancin kusan yayi daidai da aikin motsa jiki tare da banda ƙaramar nuance ɗaya. Don kara girman kaya a kan tsaunuka da tarkon, hannayen a wuri na farko ba sa kwanciya a mahaɗan, amma sun ɗan lankwasa (kamar yadda yake a matakin farko na turawa) kuma ya kasance a wannan matsayin har zuwa ƙarshen gabatowa. Wannan yana ƙaruwa a kan dukan ɗamarar kafadar kuma yana sa motsa jiki ya zama da wuya a fasaha.

Shirye-shiryen horo

Mai hawan motsa jiki motsa jiki ne wanda ya dace ba kawai don masu farawa ba, har ma ga ƙwararru. Bambanci daban-daban a cikin fasaha ya canza shi zuwa cikakken hadadden tsari wanda ke ɗaukar kusan dukkanin tsokoki a jiki. A lokaci guda, in babu ƙarin nauyi, kusan abu ne mai wuya su ji rauni.

Mahimmanci: tuna cewa gabaɗaya hadadden ɓoye yake ƙarƙashin suna ɗaya. Sabili da haka, lokacin zana naku shirin, a hankali ku kalli shafi na "ra'ayi" don kar a sami kaya mara amfani a cikin hadadden.

Shawarwari

Rock climber ɗayan ɗayan motsa jiki ne a cikin tsarin tsarin CrossFit. Domin yana bin duk ƙa'idodinta:

• yin aiki da manyan kungiyoyin tsoka;
• ikon yin aiki a babban tarko don ci gaban ɗaukar kaya;
• yiwuwar rikitarwa;
• ƙananan haɗarin rauni.

Za a iya yin tunani iri-iri game da fa'idar motsa jiki ga mai hawa dutsen. Musamman, da kanta, ba shi da tasiri kuma yana buƙatar gajiyar farko na ƙungiyoyin tsoka tare da sauran atisayen asali. Motsa jiki yana da tasiri musamman bayan "kujerar Romawa" tare da dumbbell a bayan kai. A wannan yanayin, tsokoki na jijiyoyin da na bayan ciki sun kusan fita gaba ɗaya daga aikin, kuma nauyin kai tsaye yana sauka akan tsokoki.

Idan saboda wasu dalilai mutum bashi da damar ziyartar cibiyar motsa jiki don yin CrossFit, ana ba da shawarar siyan rigar ɗamara da kayan ɗamara.

A wannan yanayin, tare da taimakon mai hawan dutse, da gaske za ku iya yin aiki duka jiki, kuma nauyin zai zama kwatankwacin cikakken mai ginin jiki a cikin dakin motsa jiki. Harauraran za su ba da ƙarin aiki a kan tsokoki na ɓacin kafa da ƙafafu, yayin da rigar ɗaukar kaya za ta rarraba nauyin a ko'ina, yana ƙaruwa lodi a kan ɗamarar kafaɗa.

Mai hawan dutse tare da layu ba kawai zai ba ka damar buga ƙafafunka da ƙarfi ba, amma kuma zai ba da sakamako mai ban mamaki - musamman, wannan ƙimar karuwa ce ta saurin gudu.

Kalli bidiyon: Motsa jiki don kwakwalwa (Mayu 2025).