Harshen huhu na Bulgaria

Hutun huhu na Bulgaria - motsa jiki don motsa jijiyoyin ƙafafu. Wannan aikin ya samu karbuwa daga kwararrun 'yan wasa da yawa, tunda ana iya amfani da shi wajen daukar nauyin kusan dukkanin jijiyoyin kafa: gaban cinya, gindi, gwatso da masu gogewa. Tabbas, kowane bambancin yana da nasa dabaru na fasaha.

Wannan aikin yana ba da shawarar ga duk 'yan wasan da ba a hana su yin aiki a kan kashin baya ba, tunda da taimakonsa za ku iya samun gagarumar nasara cikin samun ƙwayar tsoka.

A cikin wannan labarin, za mu gaya muku yadda ake yin harin Bulgaria daidai, abin da suke bayarwa da yadda za ku iya maye gurbinsu.

Waɗanne tsokoki suke aiki?

Dogaro da matsayin ƙafa, nisan tsakanin ƙafafun gaba da na baya, tsayin bencin da ƙafarta ta baya take, da kuma kusurwar jiki, huhun Bulgarian ya ƙunshi:

• yan quadriceps;
• tsokoki na gluteal;
• bayan cinya;
• tsokoki

Masu bautar kashin baya da tsokoki na ciki suna aiki azaman masu tabbatar da motsi.

Fa'idodi da illolin motsa jiki

Fa'idodin huhun Bulgaria a bayyane suke: wannan kyakkyawar motsa jiki ce don motsa jiki mai ƙarfi na tsokoki ƙafa. Ya dace da duka mazajen da suke son cin nasarar ƙafafun tsoka da girlsan mata waɗanda kawai suke son su tsare kansu cikin kyakkyawan yanayi kuma kar su sami nauyin da ya wuce kima.

Hare-haren Bulgaria ba sa ɗaukar cutarwa mai yawa a cikin kansu. Al'amura da suka kebanta lokacin da 'yan wasa suka ji rauni yayin aikata su suna da nasaba da rashin kulawarsu da kuma yarda da kansu da yawa.

Dalilin rauni na iya zama: nauyin aiki mai wuce haddi, ƙwarewar motsa jiki mara kyau, rashin miƙawa don kyakkyawan aiki.

Koyaya, kar a manta cewa motsa jiki har yanzu yana ƙunshe da wani ɓangare na nauyin axial akan kashin baya. Sabili da haka, bai kamata a ɗauke ku a nan tare da manyan ma'aunin aiki ba - ta wannan hanyar za ku cika kayan aiki na haɗin gwiwa, tuni kun gaji da motsa jiki na asali. An shawarci mutanen da suka kamu da cutar ƙyamar hanta su yi amfani da bel na wasan yayin yin huhun Bulgaria, kamar sauran motsa jiki.

Fasaha don yin huhu

Bari mu bincika wasu nau'ikan hare-haren Bulgaria:

• tare da barbell;
• tare da dumbbells;
• kuma a cikin injin Smith.

Dukansu suna faruwa ne a cikin horar da athletesan wasa tare da ingantattun tsoffin kafa.

Barbell huhu

Ana yin huhu na Bulgaria kamar haka:

1. Sanya barbell a kafaɗunka ka tsaya tare da bayanka a gaban benci, akwatin tsalle, ko makamancin haka. Tsayin aikin ya zama ƙasa da gwiwa. Sanya ƙafa ɗaya a kan benci. Arin ci gaba da kafa na gaba daga benci, da yawa ƙugu da glute za su yi aiki. Guntu mafi gajarta, gwargwadon za a ɗora quadriceps ɗin. Idan ka sa kafarka a madaidaiciya, to kayan za su fada a gaban cinyar, idan ka juya ta a mataki na 45 ko kuma fiye da haka, za a hada masu hada gwiwa da cinya a cikin aikin. Muna riƙe da baya a tsaye a tsaye, ƙoƙari kada mu sanya ɗan lanƙwasa gaba. Baya ya zama madaidaiciya madaidaiciya, kirji ya ɗan tashi sama, ana duban gaba.
2. Falo tare da kafarka ta gaba. Muna amfani da kafa na baya don kiyaye daidaito. Matsayin motsi ya kamata ya cika, a mafi ƙanƙanin wuri muna ƙoƙari mu taɓa tsokoki ɗan maraƙin tare da ɗan cinyoyin cinya. Wannan yana buƙatar shimfiɗa mai kyau.
3. Muna komawa wurin farawa ta hanyar fitar da iska. Don kada mu shakata da tsokoki masu aiki a saman aya, muna ƙoƙari kada mu faɗaɗa gwiwa a saman kuma kada mu ratsa santimita 5-10 na ƙarshe na amplitude. Don haka tsokoki zasu amsa da kyau sosai ga kayan. Bayan kun gama yawan maimaitawa da kafa ɗaya, kunna ƙafafunku.
4. Abu mafi mahimmanci a cikin wannan aikin shine tabbatar da madaidaicin matsayi da kuma mai da hankali kan tsokoki masu aiki. Idan yayin ɗagawa ana girgiza ku daga gefe zuwa gefe, to nauyin aiki yana da nauyi sosai. Rage nauyi kuma ƙara reps. A cikin huhu na Bulgaria, ya kamata kuyi aiki sau 12 a kowane kafa.

Hankalin Dumbbell

Harshen Bulgaria tare da dumbbells ana ba da shawarar kamar haka:

1. Dauki dumbbells kuma sanya ƙafa ɗaya a kan benci. Ta aiki tare da dumbbells, zaka iya matsa kayan zuwa bayan cinya. Don yin wannan, kuna buƙatar kawo dumbbells ɗin kaɗan kaɗan kuma tanƙwara, jingina a gaba kaɗan. Wannan zai kara yawan kewayon kuma zai baka damar mikewa da karfi, kamar lokacin yin Romania Barbell Deadlift.
2. Muna yin abincin kanmu ta hanya guda, kawai kar a manta game da lanƙwasa ɗan ci gaba na gaba. An ba da shawarar ka yi wannan aikin tare da ƙwanƙwasa don kauce wa cika cinwanka. Motsi da kansa da gaske yana da abubuwa da yawa: da farko muna ɗan lanƙwasa gaba kuma muna "shimfiɗa" gaba don miƙa bayan cinya, sannan kawai za mu fara lankwasa gwiwa da cin abincin. Babban abu shine kada ku juya bayanku yayin lankwasawa gaba kuma kada kuyi ƙoƙari ku ɗauki nauyin dumbbell.
3. Kuna iya yin huhun Bulgariya tare da dumbbells kuma ba tare da lanƙwasa gaba ba, ajiye bayanku a tsaye, madaidaiciya, kamar sauran huhu na Bulgarian tare da ƙwanƙwasa. Koyaya, zaiyi muku wahalar daidaitawa a can. Idan kuna son yin famfon quadriceps, to a maimakon huhun Bulgarian tare da dumbbells, zai fi kyau ku taka tare da dumbbells akan kwali ko benci, a cikin wannan aikin zai zama mafi sauƙi a gare ku don kiyaye daidaito da kuma mai da hankali kan aikin tsokokin da ake so.

Hannun Smith

Wani bambancin wannan aikin shine huhun Bulgarian Smith. An gama su kamar haka:

1. Yanke shawarar wane rukuni na tsoka kake son ɗorawa zuwa matsakaici. Idan quadriceps, to kafa ta gaba ya kamata ya kasance kai tsaye a ƙarƙashin sandar, to lodin zai yi niyya ne da damin mai quadriceps mai fasali. Wannan gaskiya ne ga waɗancan 'yan wasa waɗanda ƙafafunsu ba su dace ba kuma suna kama da karas. An sanya bencin kamar rabin mita a gaban injin. Idan kanaso kayi amfani da karin tsokoki, sa'annan zamu kawo gaban gaba kadan, kuma mun sanya bencin kusan a karkashin sandar. Yanayin motsi zai zama ƙasa kaɗan, amma gindi zai kasance a ƙarƙashin tashin hankali na yau da kullun.
2. Ka'idodin fasaha iri ɗaya ne kamar na sauran nau'ikan huhun Bulgaria: sha iska yayin sauka, sha iska yayin ɗagawa. Hutun huhu na Bulgaria a cikin Smith ya dace a cikin cewa ba kwa buƙatar kulawa da yawa ga matsayin baya kuma zaku iya mai da hankali kan raguwa da faɗaɗa ƙungiyoyin tsoka masu aiki.

Yadda za a maye gurbin hare-haren Bulgaria?

Barbells ko dumbbell lunges babban motsa jiki ne don gina ƙwayar tsoka a ƙafafunku kuma ba su daidaitaccen sifa. Koyaya, bai dace da kowa ba. Zai iya zama da wahala ga mutanen da suka sami raunin rauni a ƙafa da ƙafa su daidaita yadda ya kamata tare da ƙafafun baya - akwai ɗan damuwa a cikin jijiyoyin.

Zai fi kyau maye gurbin wannan aikin da huhunan gargajiya - kayan aikin kere kere sun kusan iri daya. Hakanan, kyakkyawan bayani zai kasance don maye gurbin su tare da tafiya a kan benci tare da dumbbells ko tare da ƙwanƙwasawa da huhu tare da ƙwanƙwasa ga tarnaƙi. Kuma, ba shakka, kar a manta game da tushe.

Squunƙwasa mai nauyi, matattun abubuwa, da matsi na ƙafa sune abin da kuke buƙatar gina tsoka. Tare da motsa jiki kamar huhun huhu, lankwasawa da fadada kafafuwa a cikin na'urar kwaikwayo ko tsalle-tsalle iri daban-daban, kawai muna "gamawa" ne tsokoki da suka riga sun gaji a cikin motsi na yau da kullun domin samar da wani mawuyacin hali ma don ci gaban su.

Fitungiyoyin Crossfit tare da motsa jiki

Da ke ƙasa akwai ɗakunan gine-gine masu yawa waɗanda za ku iya gwadawa a kan aikinku na gaba. An tsara rukunin gidaje don gogaggun 'yan wasa, ya fi kyau masu farawa ba su zaɓi abu mafi sauƙi ba.

Kalli bidiyon: Tour Of Small Bulgarian Village Shiroka Laka LIVESTREAM (Nuwamba 2024).