Ja sama a kan sandar kwance: nau'ikan, shirin da dabarun motsa jiki * Gicciye

Yana da wuya a yi tunanin wasa guda wanda 'yan wasa ba za su yi amfani da jan-kafa don gina tsoka da haɓaka ƙarfin hannu ba. Wannan aikin tabbas an haɗa shi cikin shirin ilimin motsa jiki, har ma a cibiyoyin ilimi. Irin wannan aikin motsa jiki yana da matukar shahara tsakanin 'yan wasa cewa ana iya samun sa koda cikin sabbin tsarin horo, gami da CrossFit. Za muyi magana game da shi a cikin wannan labarin.

Fa'idodin jan hankali

Babban shahararren wannan motsa jikin shine da farko saboda bawai kawai yana taimakawa ga ci gaban ƙarfin tsoka da juriya ba, inganta ƙoshin lafiya na jiki, amma kuma yana ƙarfafa jijiyoyin, yana da sakamako mai amfani akan ƙashin bayan ɗan wasan. Groupsungiyoyin tsoka daban-daban suna da hannu kuma waɗannan nauyin na iya bambanta ta hanyoyi da yawa. Fa'idodin jan hankali a kan sandar kwance ba bu shakka. Bugu da ƙari, wannan baya buƙatar na'urori masu ƙwarewa ko maɓallai na musamman. Ya isa a sami kowane gicciye mai ƙarfi, jiki da sha'awar haɓaka shi.

Waɗanne tsokoki suke aiki?

Kafin muci gaba da yin la’akari da bangaren motsa jiki, bari mu gano wane tsokoki ne suka fi aiki yayin hawa sama a kan sandar kwance.

Groupsungiyoyin tsoka da yawa na baya, kirji, ciki, ɗamarar kafaɗa suna da hannu lokaci ɗaya, wato:

trapezius, zagaye da rhomboid, lats, tsokoki mai girma na baya;
karamin da babban kirji;
kowane irin tsokar ciki;
biceps, triceps;
ƙarfin zuciya, na baya deltoid da tsokoki da yawa na gaban hannu.

Hanyoyi da dabaru daban-daban na jan hankali a kan sandar kwance suna ba ku damar canzawa ko haɓaka tasiri ga wani rukuni na tsoka:

Nau'in jan-sama

Ire-iren abubuwan cirewa a kan sandar kwance ana rarraba su gwargwadon canzawa na matakai, ko ana yin su da nauyi ko ba tare da nauyi ba, amma mafi mahimmin ma'aunin shi ne dabarar aiwatarwa da kuma yadda zaka rike sandar (riko). Rubuce-rubucen, bi da bi, ana rarraba su gwargwadon manyan fasalulluka biyu - hanyoyin nesa da kuma riko.

Views ta hanyar riko nesa

Nisa tsakanin grippers na nau'ikan ne masu zuwa:

kunkuntar riko - lokacin da tazara tsakanin rikon hannayen 'yan wasa bai kai fadin kafadunsa ba;

matsakaiciyar riko - tazara tsakanin hannaye tana daidai da fadin kafadu, yana iya zama dan fadi kadan;

riko mai fadi shine lokacin da aka sanya makamai fiye da fadin kafada baya.

Rabawa ta hanyar hanyar kama sandar

Hanyoyin kamawa sune kamar haka:

madaidaiciya ko saman riko - tafin dan wasan yana fuskantar zuwa gefe kishiyar fuskarsa;
baya ko reversean riko - an kama gicciyen daga ƙasa kuma dabino yana duba fuskar jawo sama;
riko na tsaka tsaki ko layi daya - hannayen suna juyawa zuwa ciki kuma dabino yana fuskantar juna.

Ta canza yadda kuke riƙe sandar kwance, zaku iya tattara nauyin akan tsokoki daban-daban. An rarraba nauyin sosai a ko'ina cikin ƙungiyoyin tsoka tare da madaidaiciyar madaidaiciyar madaidaiciya tare da matsakaita tazara tsakanin makamai. Auka a kan sandar kwance tare da faɗakarwa mai ɗorawa tsokokin baya. Gauke baya yana ƙara biceps sosai. Kunkuntar layi madaidaiciya kuma yana sanya damuwa mai yawa a kan tsokokin kafaɗa. Upaura kan sandar kwance zuwa taro ya kamata ayi da nauyi.

Nau'in aiwatar da aiwatarwa

Ullaukarwa a kan sandar kwance tana nufin ci gaban aiki na dukkan tsokoki na jiki, sabili da haka, ya shiga cikin tsarin horo na ƙwarewa sosai, ya zama ɓangaren su.

A cikin CrossFit, tare da na gargajiya, ana amfani da nau'ikan wannan aikin:

tsalle-tsalle;
malam buɗe ido;
kirji zuwa mashaya;
tsalle-tsalle.

Fasahar su tana kama da juna kuma a mafi yawan lokuta ana yin su ne saboda motsi mara motsi. Idan a cikin sifa iri-iri na motsa jiki ana yin motsa jiki tare da ƙananan gabobin jiki marasa motsi kuma kawai ta hanyar raguwa da ƙungiyoyin tsoka daban-daban, to a cikin tsalle ko bugun buɗe baki ɗan wasan yana motsa motsi kuma, ta hanyar rashin ƙarfi, yana ɗaga babba sama da sandar.

Dangane da sake dubawa, ja-goge tare da kipping, alal misali, sun fi na gargajiya sauki, amma tare da dabarun da ba daidai ba, sun fi damuwa. Kuna iya samun cikakkun bayanai kan dabarun aiwatar da kowane ɗayan waɗannan atisayen akan gidan yanar gizon mu.

Fasahar motsa jiki

Kuna iya yin jan hankali a kan sandar kwance, kowace rana kuma sau biyu a mako. Ba kwa buƙatar yin su har zuwa gajiyawa, nauyin kashi 70 cikin ɗari ne mafi kyau duka. Yin 7-8 ja sama yana taimakawa haɓaka ƙarfin tsoka, kuma maimaita maimaitawar motsa jiki ana nufin haɓaka ƙarfin hali. Yaushe da yadda za a ƙara adadin jan abubuwa a kan sandar kwance ana yanke shawarar ɗayansu yayin horo.

Kafin fara jan-kunne, atisayen dumi-dumi, kamar turawa, ba zai zama mai yawa ba. Shirin janyewa a kan sandar kwance ya dogara da abin da kuke son cimmawa: haɓaka ƙarfin hannu ko ƙara ƙarfin tsoka.

Dabarar jawowa a kan sandar kwance kamar haka:

Rataya a kan sandar kwance, zaɓar faɗin da ake so da kuma hanyar riko.
Yi motsi na jan sama yayin fitar iska a lokaci guda. Ya kamata a gudanar da motsi ta hanyar motsa ruwan wukake. Kada kuyi ƙoƙarin jan kanku da ƙarfin biceps, tunda latissimus dorsi ƙungiya ce ta tsoka da ƙarfi. Hakanan ya shafi motsi daban-daban na ƙashin ƙugu da ƙafafu - wannan ba ya halatta a cikin fasalin fasalin juzu'in. Yi ƙoƙari ku mai da hankali kan matsayin gwiwar hannu. Dole ne ku "tura" su ƙasa yayin da kuke ɗaga jikin ku don haka nauyin da ke kan tsokoki mafi tsoka na baya zai zama babba.
Motsi shine mafi kyawun aiwatarwa a cikakke amplitude. A saman, cinya ya kamata ya kasance sama da matakin sandar kwance, kuma ya kamata a dage gwiwar hannu kusan a jiki.
Kwantar da kanka ƙasa yayin shaƙar iska. Zuriya a lokaci ya zama daidai da hawan. A mafi ƙanƙanci, daidaita madaidaiciyar hannunka ka sassauta jijiyoyin baya. dakata na dakika daya, sannan kayi wani maimaitawa.

Ja don masu farawa

Yanzu kuma ga wasu 'yan nasihu ga wadanda suka fara hawa kan shingen kwance daga karce, ma'ana, kawai basa iya ja sau daya. Kada ku karaya kuma kawai ku rataya don farawa. Motsa jiki a kai a kai dan karfafa hannayenka. Wannan wani ɓangare ne mai mahimmanci na aikin motsa jikin ku saboda ba tare da riƙewa hannu hannuwanku za su zame ba. Auki lokaci - yana da kyau a gina sakamakon a hankali maimakon samun rauni a cikin kwatsam.

Ja sama a kan sandar kwance don masu farawa yana da fasahohi na musamman waɗanda zasu taimaka inganta sakamakonka na kanka yayin yin wannan aikin a cikin gajeren layi. Ga kadan daga cikinsu:

Maimaitawa mara kyau. Yin kamar dai kun riga kun jawo kanku a kan sandar kwance. Gashin ku yana kan sandar kuma hannayenku sun tanƙwara. Amma kun cimma wannan tare da taimakon abin taimako - kujera ko benci. Ka runtse kan ka a hankali kamar yadda zaka iya. Yi saiti uku zuwa huɗu na ƙoƙarin motsa jiki da yawa. Wannan hadadden kuma yana da kyau ga wadanda basu dau horo ba na dogon lokaci kuma kawai sun dawo horo.
Auka tare da taimakon abokin tarayya. Rataya a kan sandar kwance, kuma abokin tarayyarku, ya rungume ku ta baya, bari ya taimake ku ɗagawa. Hanyoyi guda uku ana yin su tare da rage yawan motsa jiki. Ka tuna cewa babban nauyin ya kamata ya kasance a kanka.
Jawo rabi. Matsayi kujera don hannayenka sun tanƙwara 90 ° zuwa sandar, kamar kana yin rabin kewayon jawowa. Yi sauran da kanka. Adadin hanyoyin da jan hankali da aka yi iri daya ne ga sauran tsarin atisaye don masu farawa.
Mai koyarwa na musamman ko na roba. A cikin motsa jiki da yawa akwai masu simulators na musamman (gravitrons) don sauƙaƙe abubuwan jan hankali, 'yan mata suna ƙaunata su musamman. Bandungiyar roba na iya aiki azaman cikakken maye gurbin. Zaren roba don jan sama a kwance ba zai rage nauyin ba kawai, amma kuma daidaita shi da ma'aunin nauyi.

Cire shirin sama a kwance

Don tabbatar da ci gaban mutum cikin jan hankali, bai kamata kawai ku bi madaidaiciyar dabara don gudanar da aikin ba, har ma ku bi takamaiman tsarin horo. Shirin cirewa a kan sandar kwance, wanda aka tsara don makonni 30, ya tabbatar da kansa sosai. Godiya ga ita, zaku iya samun sakamako mai ɗorewa. Shirin yana ba da hanyoyin 5 zuwa sandar kwance a kowane motsa jiki tare da ƙaruwa na mako-mako a cikin lodi.

Kuna iya ganin zane dalla-dalla na yadda za a kara matse-matse a kan sandar kwance a hoton da ke ƙasa. Ya dace da maza da mata.

30 Para Pull-Up Shirin
Sati guda	Hanyar 1	Hanyar 2	Hanyar 3	Hanyar 4	Hanyar 5	Jimla
1	6	5	5	4	3	23
2	7	6	5	4	4	26
3	8	6	5	5	4	28
4	8	7	5	5	5	30
5	9	7	6	5	5	32
6	10	7	6	6	5	34
7	10	8	6	6	6	36
8	11	8	7	6	6	38
9	12	8	7	7	6	40
10	12	9	7	7	7	42
11	13	9	8	7	7	44
12	14	9	8	8	7	46
13	14	10	8	8	8	48
14	15	10	9	8	8	50
15	16	10	9	9	8	52
16	16	11	9	9	9	54
17	17	11	10	9	9	56
18	18	11	10	10	9	58
19	18	12	10	10	10	60
20	19	12	11	10	10	62
21	20	12	11	11	10	64
22	20	13	11	11	11	66
23	21	13	12	11	11	68
24	22	13	12	12	11	70
25	22	14	12	12	12	72
26	23	14	13	12	12	74
27	24	14	13	13	12	76
28	24	15	13	13	13	78
29	25	15	14	13	13	80
30	26	15	14	14	13	82

Raunin haɗari

Upaura kan sandar kwance, kodayake a zahiri ba motsa jiki mai wahala bane, na iya zama cike da rauni ko rashin jin daɗi bayan horo mai tsanani.

Abu na farko da za ayi hattara dashi shine bayyanar masarar. An samar da su ne lokacin da fatar dabinon ta dunkule ko shafawa kuma galibi ba mata kaɗai ba, har ma da maza, ke faruwa bayan zaman horo na farko. Mafi kyawun hanyoyin kariya akansu sune safofin hannu na musamman na wasanni waɗanda zasu taimake ka ka tsaya akan mashaya.
Lokacin yin abubuwan jan hankali, musamman don masu farawa, akwai babban haɗarin faɗuwa. Wannan yana faruwa tare da wadatattun hannaye masu ƙarfi, riko mara kyau, hannayen rigar ko mai santsi. Hannun hannu ko hoda na musamman zai taimaka wajen kawar da jike-jike na dabino, kuma don ƙarfafa hannayen, ana buƙatar ƙarin horar da ƙwayoyin wuyan hannu tare da dogon rataye akan sandar kwance da motsa jiki na musamman don masu farawa.
Tare da horo mai ƙarfi, musamman a matakin farko, ba za a iya guje wa ciwo a cikin tsokoki, haɗuwa da jijiyoyi na ɓangaren sama na jiki ba. Don rage wannan rashin jin daɗi, bi dabarar daidai, dumi kafin jan sama, kuma a hankali ƙara kayan.

Complexungiyoyin Crossfit tare da jan abubuwa

Mun kawo muku kulawa da rukunin horo da yawa na CrossFit, wanda ke ƙunshe a cikin shirin daidai yadda ake jan hankali a kan sandar kwance.

Sarkar	Yi kwaskwarima guda 10, hawa na uku na rubutun hawa, madaidaiciyar matattu 10, burpees 10. Zagaye 5 ne kawai.
Kyauta	Yi zane-zane 100, na'urar motsa jiki - kilomita 1, turawa 200, squats - reps 300 ba tare da wani nauyi ba.
Nasara talatin	Yi 30 cirewa, 30 sock tadawa, 30 burpees, 30 kettlebell presses, 30 deadlifts.
Indy	Yi 5 jawowa, 10 turawa, 15 matattarar iska. Tsawon minti 20. Don masu farawa.

Babu wasanni masu rauni, akwai aikin motsa jiki wanda bai dace ba. Tabbatar da haɗawa da zane-zane a kan sandar kwance a cikin tsarin motsa jiki kuma da sannu za ku sami damar yin alfahari da kyawawan ɗimbin ɗimbin ɗiya da kuzarin ƙarfin tsoka. Amma kar a manta game da horar da ƙananan ƙasan. Sa'annan za ku zama maras tabbas.