Har zuwa kwanan nan, ana iya samun litattafan rubutu (simulators waɗanda ke kwaikwayon motsin masu hawa dutsen da dutsen) a cibiyoyin cin kasuwa da wuraren nishaɗi da wuraren shakatawa, amma yanzu kusan kowane gidan motsa jiki mai girmama kai na CrossFit an sanye shi da su. Dalilin mai sauki ne: litattafan litattafai ba su da tsada kuma suna da matukar tasiri a horo. Irin waɗannan allon suna shahara ga 'yan wasa na duk matakan gwaninta, kamar yadda ɗan littafin rubutu yake ba ka damar haɓaka aiki da ƙarfin jimrewar jikinka, cimma sabbin matakan tsere.
A cikin wannan labarin, zamuyi magana game da abin da kullun yake da kuma irin horo da wannan kayan wasan motsa jiki zai bamu.
Menene kullun?
Pegboard (pegboard) - allon katako na musamman mai ɗauke da ramuka, ana kwaikwayon motsin mai hawa dutsen yayin hawa dutse mai tsaye.
Ana aiwatar da motsi ta amfani da maɓuɓɓuka na musamman waɗanda suke buƙatar sakawa cikin ramuka akan jirgin. A wannan yanayin, an rataye pegboard ɗin a bangon a tsaye, a kwance ko a kusurwa. Aga jiki ana aiwatar dashi ne kawai saboda aikin hannu da tsokoki na ɗamarar kafada, kusan ƙwayoyin ƙafafu ba sa cikin motsawar.
Tsawon jirgi na iya zama daban: daga santimita 75 zuwa 150. Gyms an sanye su da dogon rubutu, gajerun samfuran sun dace da motsa jiki na gida. Kari akan haka, samun karancin gogewa tare da zoben madauwari, rawar soja da injin nika, zaka iya sanya litattafan rubutun da suka dace da dalilan ka ba tare da wahala ba, ba tare da kashe kudi ba.
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Kwaikwayo dace
Amfani da wannan aikin ya ta'allaka ne da cewa irin wannan nauyin, haɗa abubuwa masu motsi da motsi, tabbatacce ne sosai, kuma ga tsokoki na ɗamarar kafaɗa, wanda ya saba da aiki mai ɗauke da ƙarfe a cikin dakin motsa jiki, wannan zai zama babban damuwa da ƙarfafawa don ci gaba da haɓaka.
A zahiri, kuna aiki da nauyinku, kuna aiwatar da adadi mai yawa na rataye a rataye a hannu biyu ko ɗaya, a cikin jirage daban-daban da kuma a cikin amo iri-iri, waɗanda suke ɗimbin yawan ƙungiyoyin tsoka na jiki da tsokoki masu karfafawa, yana inganta sauƙin jikinku, yana yin jijiyoyi da jijiyoyi mai ƙarfi da ƙarfi, yana ƙarfafa ƙarfin riko kuma yana haɓaka ƙarfin ƙarfi mai ƙarfi a cikin tsokoki na jikin.
Waɗanne tsokoki suke aiki?
Manyan kungiyoyin tsoka wadanda ke da hannu cikin hauhawar kwandala sune biceps da brachialis, duwawun baya da na tsakiya na jijiyoyin jijiyoyin wuya, tsokoki na gabanin hannu da hannaye, latissimus dorsi da trapezius, da kuma tsokar abdominis tsoka.
Masu gabatar da kashin baya, daurin gaba na tsokoki da tsokoki masu motsa jiki suna daidaita jiki yayin dagawa.
Nau'in hawa hawa
A cikin horarwarsa, ɗan wasan na iya yin ɗaga sama a cikin bambancin da yawa. Bari muyi la'akari da siffofin kowannensu.
Hawan hawa a tsaye
Wannan shine irin dagawar da yakamata ku fara amfani da wannan kayan aikin. Dagawa a tsaye galibi ba shi da wahala musamman ga 'yan wasa matsakaici, tunda motsin yana da kama da yadda ake ɗaga kan sandar ta amfani da kunkuntar riko, ko kuma hawa igiya. Ya kamata ku fara nazarin motsa jiki tare da gajeren jirgi kuma a hankali ku ƙara nauyi, yin aikin a kan ƙananan littattafan rubutu ko yin ƙarin hawa sama da ƙasa da aka yi a lokaci guda.
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Takamaiman hawa kan takarda
Dagawa a kwance yana da ɗan wahala fiye da wanda yake a tsaye, saboda yana buƙatar ƙwayoyi masu ƙarfi da ƙarfi a cikin hannu da baya, da kuma ɓarnatattun ƙugu da tsokoki na gaban goshin. Duk yayin motsi, hannayen suna lankwasa a gwiwar hannu, biceps, raya deltas da latissimus dorsi suna cikin tashin hankali na yau da kullun. 'Yan wasan da ba su horo ba za su iya samun rauni a lokaci guda, tunda nauyi da yawa ya sauka a kan gwiwar hannu da kafaɗa.
Hawa allon a kusurwa
Wannan motsi ya haɗu da abubuwa na biyun da suka gabata, a lokaci guda muna matsawa biyu a tsaye da a kwance. Yawancin lokaci ana sanya allon a kusurwar digiri 30-45.
Lifaukaka daga kusurwa tana ƙunshe da ƙungiyoyin tsoka da yawa, kuma kusan dukkanin manyan tsokoki a jikinmu suna da hannu.
Fasahar motsa jiki
Don haka bari muyi la'akari da yadda akeyin wannan aikin ta hanyar fasaha.
Horarwa
Kafin ka fara koyon hawan katako, fara da darussan share fagen.
- Da farko dai, waɗannan sune cirewa tare da riko daban-daban (mai fadi, kunkuntar, a layi daya, baya, da dai sauransu), yi ƙoƙarin cimma alamar alamar 20-25 ja a cikin hanya ɗaya. Ikon hawa igiya ba tare da amfani da ƙafa ba zai zama mai yawa ba, waɗannan motsi biyu suna kama da juna a cikin biomechanics.
- Don ɗagawa a kwance a kan takarda, mafi kyawun motsa jiki na taimako shine "guduma" tare da dumbbells, tunda suna yin aiki daidai da biceps da brachialis - tsokoki waɗanda yawancin kayan suke faɗuwa akan su yayin hawa hawa kwance.
- Muna ba da shawarar farawa ta hawa hawa a tsaye, ɗaukar lokacinku da kiyaye tsaka-tsakin tsaka-tsakin ko'ina cikin saitin. Babu buƙatar yin abubuwa da sauri. Ko da kun ji cewa a shirye ku ke da sauri don hawa dutsen hawa, bai kamata ku yi haka ba, shimfida jijiyoyin a cikin irin wadannan tsayayyun aiyukan abu ne mai sauki. Biya ga madaidaiciyar dabara da kuma dumama dumama na taimakawa hana wannan.
A cikin wannan aikin, yana da matukar mahimmanci a kiyaye madaidaiciyar fasahar aiwatarwa, tunda akwai haɗarin cutar da haɗuwa da jijiyoyin.
Kaspars Grinvalds - jari.adobe.com
Ayyuka
Hawan jirgin yakamata ayi kamar haka:
- Muna ɗaukar wurin farawa: mun sanya iyawa a cikin ramuka a nesa mai daidaituwa. Baya baya madaidaiciya, ana duban sama, gabannin yana da ɗan yanayi, ƙafafu suna da annashuwa. Za a iya miƙa ƙafafun ƙasa sosai, ko kuma gwiwoyi su iya lanƙwasa kuma ƙafafun su dawo - wanne ya fi maka sauƙi. Tabbatar amfani da rufaffiyar riko, saboda amfani da buɗaɗɗen riko, ba za ku iya ɗaukar nauyin jikinku na dogon lokaci ba, kuma yatsunku ba za su iya buɗewa ba;
- Muna yin motsi na farko. Idan kana hawa bango a tsaye, ja dan kadan a wurin farawa, sai ka cire daya daga ramin ka sanya shi a cikin ramin da yake tsayin centimita 15-20. Babban abu shine a maida hankali sosai akan motsi kuma a shiga rami a karo na farko, in ba haka ba rikon ku zaiyi rauni da sauri fiye da sauran tsokoki. Idan kana tafiya akan allon kwance, cire maɓallin daya daga ramin ka ajiye shi a hannun hagu (ko dama) daga gare ka kuma kada ka sassauta jijiyoyin hannunka na biyu. Yayin da muke motsawa a kan benci mai karkata, ka'idojin fasaha ɗaya ne suke jagorantar mu;
- Da zarar kun yi motsi da hannu daya, ku sami cikakkiyar biyan bashin kuzari, ƙafafu da baya ya zama madaidaiciya gaba ɗaya. Yanzu zaku iya ci gaba da hawa;
- Motsi da dayan hannun. Da karfi kuyi kwangilar biceps da gaban goshin babba (ko gefe), wannan zai zama muku cikakken juzu'i da daidaito. Rataya a hannu daya, sake shirya makun sannan kayi kokarin shiga ramin da ke daidai matakin. Kashe ƙarfin kuma maimaita motsi ɗaya har sai kun isa ƙarshen jirgin.
Athleteswararrun athletesan wasa na iya wahalar da kansu don ɗaga takarda da amfani da ƙarin nauyin da aka dakatar daga bel ɗin su. Wannan yana ƙara ƙarfin zirga-zirga sosai, amma yana buƙatar babban matakin horo. Ba a ba da shawarar 'yan wasa masu farawa don aiwatarwa ba.
Fitungiyoyin Crossfit
Designedungiyoyin aikin da aka bayar a ƙasa an tsara su ne don athletesan wasa matsakaici da babban matakin horo. An hana su shiga don farawa, tunda suna ba da ƙarfi mai ƙarfi a kan kashin baya kuma suna ɗauke da ƙwarewar fasaha waɗanda ke buƙatar haɓakar musculoskeletal da tsarin horo na zuciya da jijiyoyi.
