Sled motsa jiki

CrossFit horo ne na wasanni mai wadataccen motsa jiki da hanya mai ban mamaki ga kayan wasanni. Misali mai ban mamaki na wannan kwata-kwata abin ban mamaki ne kuma ba'a amfani dashi a cikin sauran motsa jiki na motsa jiki tare da shinge a cikin CrossFit. Wannan wata hanya ce da ba a saba da ita ba ta horar da kungiyoyin tsoka da yawa, wadanda zasu iya samar da karfin fashewar abubuwa da karfin jimiri a jijiyoyin kafafu, duwawu da kafada. Aikin ba tare da dabarun dabarunsa da haɗari ba. Yana da nau'ikan nuni na iyawar aiki na jiki, saboda haka turawa ko jan takalmi wani abu ne na wajibi a cikin manyan gasa da yawa.

A cikin wannan labarin zamu duba yadda ake amfani da gicciye mai sihiri a cikin tsarin horo da kuma yadda ake samun fa'ida daga wannan aikin ba tare da cutar da jikin ku ba.

Menene CrossFit sled?

Tsarin wannan aikin shine mai sauƙin gaske. Kashi na farko shine karafan karfe, kasan shi yana da fasali mai kusurwa huɗu (diski daga sandar ko wani ƙarin nauyin yana kan sa), kuma ɓangaren na sama yana ɗauke da madafun ƙarfe biyu masu tsaye a tsaye na tsawonsu da kaurinsu (suna da mahimmanci don tura dusar da ke gabanka). Kashi na biyu shine fil na masu nauyi (an dora faya-fayai akansa). An haɗa igiya a ƙasan. Yana da karabin a karshen don haka za'a iya haɗa kowane makama mai dacewa.

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Kamar yadda kake gani, ƙirar na'urar kwaikwayo ba ta da rikitarwa. Idan ba zai yuwu a sayi irin waɗannan sleds a cikin shagunan wasanni ba, mai walda mai kyau zai iya ɗaukar aikin yin su. Af, a cikin gidajen motsa jiki da yawa zaku iya samun sigar da aka yi ta gida ta sled crossfit.

Fa'idodin aiki tare da shinge

Akwai hanyoyi da yawa don amfani da sandunan wuta na CrossFit a tsarin aikinku na horo. Kowane ɗayan nau'ikan aiki tare da wannan kayan aikin yana kawo wa ɗan wasa amfanin kansa. Bari mu ga irin tasirin da ɗan wasa zai iya samu ta hanyar yin irin wannan atisayen a cikin bambancin daban-daban.

Ci gaban tsokoki na kafafu da na baya

• Turawajiyar da ke gabanku tana sanya damuwa a kan tsokoki a ƙafafunku da bayanku. Motsi wani nau'i ne na tsere juriya. Horarwar horon ta zama kamar juriya, tana hana mu haɓaka saurin sauri. Motsi ya ƙunshi matakai biyu: farawa daga matsayi mara motsi da saurin hanzari yayin da kuke ci gaba.
• Irin wannan aikin yana ƙaruwa da ƙarfi da ƙarfi na quadriceps, hamstrings da gluteal muscle, wanda ya sauƙaƙa kuma ya fi dacewa don yin atisayen kafa na yau da kullun da haɓaka mafi saurin gudu a cikin gajeren nesa. Explosarfin fashewar ƙafafu kuma yana ƙaruwa, wanda ke taimakawa mafi kyau don yin atisayen saurin ƙarfi kamar tsalle sama a kan akwatin, tsugunnowa tare da ɗan hutu a ƙasa, da sauransu.
• A tsarin halitta, wannan motsi yayi kamanceceniya da jan wani sled a bayan kansa, yana fuskantar fuska gaba. Dan wasan ya gyara madauri na musamman a kafadu ko a bel din kuma yayi kokarin yin gaba. A lokaci guda, sled yana wahalar da aikin sosai, tunda baya bada izinin saurin. Wannan motsa jiki ana ba da shawarar ne ga 'yan wasa waɗanda ƙarfin ƙarfin kafa mai banƙyama ke da mahimmanci, misali, don iyakar fashewa a farkon farawa a tseren tsere ko tsalle mai tsayi da tsayi.

Motsa jiki ta baya da kafaɗa

• Lokacin da kake jan takalmin da ke bayan ka ta baya, fifikon kayan yana canzawa zuwa tsokoki na baya da ɗamarar kafaɗa. Tasirin jan hankali a bayan kansa yayi daidai da na kwale-kwale a cikin na'urar kwaikwayo: ƙarfin jimrewar dukkan tsokoki na jijiyar yana ƙaruwa, rikon ya zama mai ƙarfi, ya zama da sauƙi ga tsokoki su shawo kan ƙofar ciwo da ke fitowa daga anaerobic glycolysis.
• Kari akan haka, duk wasu motsa jiki masu kayatarwa suna hada abubuwa na aerobic da aikin anaerobic. Wannan yana haifar da ci gaba a cikin aikin tsarin zuciya da kashe kuzari mai yawa (adadin kuzari), wanda zai zama da mahimmanci musamman ga 'yan wasan da suke a matakin cin ƙona mai kuma suke ƙoƙarin kawar da mai mai ƙarancin fata.

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Cutar da contraindications

Kayan kwalliyar Crossfit yana da tasiri amma yana da takamaiman mai horarwa. Baya ga shawarwari don amfani, suna da adadin contraindications.

Rashin haɗarin tsoffin raunuka

Dukansu suna turawa da gicciye a gabanka kuma suna jan takalmin da ke bayanka suna ɗaukar nauyi mai ƙarfi a kan kashin baya (musamman akan ƙashin lumbar). A saboda wannan dalili, yin aiki tare da sled ba a ba da shawarar ga 'yan wasa masu fama da cutar scoliosis, kyphosis mai yawa ko lordosis, hernia ko protrusion.

Tura sille a gabanka shima yana da tasiri sosai a gwiwar hannu da haɗin gwiwa da jijiyoyi. Ba a ba da shawarar tura shinge ga 'yan wasa tare da raunin gwiwar hannu da kafaɗa ba, da kuma ɗaga wutar lantarki da' yan wasa masu buga benci waɗanda tsarin horonsu ke mai da hankali kan nauyin nauyi (kwance a kan benci ko zaune). Kayan da aka ɗora a gwiwar hannu da kafaɗu zai yi yawa, jijiyoyi da jijiyoyi ba za su sami lokacin warkewa ba, kuma da sannu wannan zai haifar da rauni. Labari ne makamancin wannan tare da gwiwoyi: yin motsa jiki da motsa jiki mai nauyi ko matse kafafu a hankali zai cire kayan haɗin gwiwa, wanda zai hana ku ci gaba da motsa jiki a wani mataki mai tsanani a nan gaba.

Raunin rauni

Jan motar da aka jingina zuwa gare ka ba abin takaici ba ne kamar tura tiren da ke gabanka, tunda an rarraba kayan daidai a kan dukkan tsokokin gangar jikin. Amma fa a kula: Yawan horo mai nauyi wanda aka haɗe tare da yawan motsa jiki zai iya haifar da hauhawar jini na tsakiya da na baya deltas. Wannan na iya haifar da zubda hawaye, ɓarna, ko lalacewar abin juyawa.

Ya kamata a lura cewa duk abubuwan da ke sama sun fi dacewa da shari'o'in lokacin da dan wasan yayi atisaye tare da nauyin aiki da yawa, baya bin madaidaiciyar dabara, ko kuma yana cikin wani yanayi na tsaurara matakai kuma baya samun isassun kayan aiki don murmurewa.

Sled din shine mai horarwa mai aiki da yawa, kuma baku buƙatar gwada matsi mafi yawa daga kanku duk lokacin da kuke aiki tare da shi. Kar a cika shi da ƙarin nauyi kuma bi madaidaiciyar dabara, sannan kuma za ku iya fa'ida daga wannan aikin, kuma haɗarin lalata lafiyarku da tsawon lokacin wasa ba zai zama sifili ba.

Waɗanne tsokoki suke aiki?

Ana gudanar da darussan asali guda uku tare da shinge:

• tura dardumar da ke gaban ka;
• yana jan silin duwawu zuwa gare ku;
• yana jan silin tare da fuskantar gaba.

Motsa jiki yana da ilimin kimiyyar kere-kere daban-daban, kuma nauyin da ke kan kungiyoyin tsoka daban-daban ya kuma bambanta.

Lokacin tura dusar da ke gabanka, yi aiki da yawa: tsokoki masu motsa jiki, hamsts, quadriceps, tsokoki maraƙi, masu haɓaka na kashin baya, ƙwanƙwan tsoka mai ɓarna, ƙwanƙwasa da tsokoki.

Lokacin jan siririn, fuskantar gaba, aiki mai zuwa ya fi: tsokoki na trapezius, tsokoki na wuya, tsokoki na gluteal, quadriceps, hamstrings, marainan maraƙi da masu tsinkayen baya.

Lokacin da suke jan jingina zuwa gare ku, sun fi aiki: gaba da tsakiyar dunƙulen tsokoki, lats da tsokoki na trapezius na baya, biceps da forearms, extenitors of the spine and gluteal muscle.

A kowane yanayi, duburar ciki da ƙwanƙwasa, tsokoki da tsokoki masu matsakaici suna aiki ne a matsayin masu tabbatar da motsi.

Fasahar motsa jiki

Da ke ƙasa za mu kalli dabarun aiwatar da kowane irin motsa jiki tare da yin horo tsere mataki zuwa mataki.

Turawa da santsin a gabanka

Wannan nau'in motsa jiki ya kamata a yi kamar haka:

1. Sanya sandar a gabanka, ka dan karkata kai ka dan tafa tafin hannunka a kan abin tsaye. Kawo gabanka gaba, ya kamata bayanka ya zama madaidaiciya, kafa daya ya kara gaba. Theananan gogewa da tsokoki suna da ɗan yanayi kaɗan, yakamata su kasance cikin yanayin "bazara", a shirye don ciyar da nauyi gaba.
2. Createirƙiri motsi na farko na motsi. Yakamata ayi motsi a 80% saboda aikin tsokoki na kafafu, kafadu da triceps kawai suna taimaka mana kar mu rasa saurin da aka samu. A bayyane yake nuna duwawu da biceps na cinyar kafa a gaba kuma yi ƙoƙarin ɗaukar matakin farko, a daidai lokacin da yakamata sled ya motsa.
3. Fara ɗaukar sauri. Da zaran sled ya motsa daga inda yake, ɗauki mataki da ƙafarku ta baya kuma ci gaba gaba. Kowane sabon mataki dole ne ya zama mai fashewa da bazata. Ka tuna ka sa bayanka a madaidaiciya ka kuma kalli hanyar tafiya.

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Janyo sillan da aka kawo maka

An gudanar da aikin kamar haka:

1. Fahimci abin da aka rataye daga carabiner a ƙarshen kebul ɗin. Iya tsawon igiyar, da wahalar wannan aikin. Komawa baya don tsaurara kebul, daga nan zamu ƙirƙiri buɗaɗɗen motsi na farko;
2. Auke ƙashin ƙugu kaɗan, bayanka ya miƙe, ana duban gaba, hannayenka sun ɗan lankwasa a gwiwar hannu kuma sun miƙe a gabanka;
3. Bada igiyar ta ɗan saki kaɗan kuma nan take bayan ta ja ƙyallen zuwa gare ku, a lokaci guda ku shiga cikin tsokokin jiki (biceps, raya deltas, latissimus dorsi) da ƙafafu (quadriceps da hamstrings). A yanzu haka, yakamata sled din ya motsa daga inda yake, kuma yayin da yake jujjuyawa zuwa inda kake shugabanci, dauki kananan matakai guda 2-3 baya domin kebul din yana da lokacin shimfidawa. Don yin sled tafi mafi nisa a lokaci guda, bayan kowane turawa, kawo sandunan kafaɗa tare domin ƙarin ɗaukar tsokoki na baya;
4. Ba tare da barin sled horo ba, sake maimaita motsi zuwa gare ku, ƙoƙarin ƙara saurin aikin tare da kowane turawa, ko kuma aƙalla kada ku bar shi daskarewa a wurin. Baya ya kamata ya kasance madaidaiciya a duk lokacin motsa jiki, zagaye lumbar ko thoracic ba shi da karɓa, saboda yana cike da rauni;
5. Yawancin 'yan wasa da yawa suna da matsala idan suka matsa baya. Don ingantawa akan motsa jiki, sami abokiyar horo ta tsaya a bayanku yan stepsan matakai kaɗan kuma yi muku gyara idan ya cancanta.

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Theauke da siririn tare da fuska gaba

Wannan sigar motsa jiki mai kyau ana yin ta kamar haka:

1. Haɗa madaurin kafaɗa ko haɗa su da bel na wasan motsa jiki. Motsa daga sled don kebul ɗin ya miƙe cikakke, jingina kaɗan kaɗan, amma kiyaye baya a miƙe. Kallon kallo yake a gabanka, an kawo ƙafa ɗaya a gaba tazarar mataki ɗaya;
2. Fara motsi na farawa. Yakamata a ja da sandararriyar da sauri, amma sannu a hankali, ba a yin motsi kwatsam, in ba haka ba kuna da haɗarin cutar da kashin baya na thoracic. Muna daidaita ƙafafun da aka kawo a gaba, kuma muna ƙoƙari mu ɗauki matakin farko, muna ƙoƙarin danna ƙasa tare da diddige a gaban ƙafafun tsaye. A wannan lokacin yakamata sled ya kamata ya fara motsi;
3. Ba tare da tsayawa a motsi ba, nan take za mu ci gaba tare da ƙafafunmu na baya kuma canja wurin tsakiyar ƙarfin zuwa gare shi. Bayan kun ɗauki matakai 3-4, ƙarin matakai zasu zama da sauƙi, tunda sled ɗin zai riga yana da lokaci don hanzarta, kuma sauran motsi bazai ƙara buƙatar irin wannan ƙoƙari mai ƙarfi na tsokoki na ƙafafu da na baya ba.

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Crossfit sledges

Idan gidan motsa jikinku ya kasance tare da wannan kayan aikin, to kar ku rasa damar yin aiki tare da shi. Wannan zai kawo amfani iri-iri ga tsarin horo kuma ya ba da sababbin abubuwa, abubuwan da ba za a iya kwatanta su ba bayan motsa jiki mai kyau.

Hankali: ginshiƙan kayan haɗin gwal waɗanda aka jera a cikin tebur suna ɗauke da darussan da ke haifar da ƙarfi mai ƙarfi a kan kashin baya kuma ba a ba da shawarar ga 'yan wasa masu farawa.

Kalli bidiyon: Amarya Ki hada Kayanki Video - Hausa Songs 2018 - Hausa Films 2018 (Nuwamba 2024).