Ayyukan motsa jiki
7K 0 03/15/2017 (bita ta ƙarshe: 03/23/2019)
Towel Pullup wani atisaye ne da nufin bunkasa karfin riko, yin aiki a jijiyoyin hannu da gaban hannaye, da karfafa jijiyoyi da jijiyoyi. Amfani da tawul yana canza mafi yawan kaya daga lats da biceps zuwa kan gaba kuma yana juye-juye tawul zuwa wani kyakkyawan motsa jiki mai motsawa wanda bashi da alamun analogues a cikin biomechanics of motsi.
Idan aka haɗu tare da adawar wuyan hannu kamar rataye a kan mashaya ko riƙe sandar tare da kari na mashaya, zai ba ku babban ci gaba don haɓaka gaban hannu da ƙarfin riko. Kamun iko da hannu mai ƙarfi zai iya zuwa cikin kusan kowane horo na wasanni, ya kasance wasanni na ƙarfi, kokawar hannu, wasan tsere ko wasan motsa jiki na fasaha.
Bugu da ƙari da ƙaruwa ƙarfin ƙarfi da ƙarfin tsoka a cikin ƙafafun hannu, tawul yana jan ƙananan ƙwayoyi a tafin hannu da yatsun hannu, wanda ke inganta motsin tsoka kuma kyakkyawar rigakafi ce daga cututtukan zuciya da sauran cututtukan haɗin gwiwa. Yawancin 'yan wasa suna gano cewa tare da ɗaga tawul na yau da kullun, ciwo a cikin haɗin wuyan hannu ya ragu.
Babban rukuni na tsoka masu aiki: brachialis, brachyradialis, lankwasawa, masu kara kuzari, masu gabatarwa da karfafa gwano na hannu, biceps, delta na baya, latissimus dorsi.
Fasahar motsa jiki
Dabarar yin jan hankali akan tawul ta tanadar da matakai masu zuwa:
- Sanya tawul a kan sandar. Kuna iya rataye shi a ƙetaren sandar kwance, sa'annan zaku ja sama tare da kunkuntar riko, ko ɗauki tawul biyu ga kowane hannu, sa'annan zaku ja da riko mai faɗi. Lokacin amfani da kunkuntar riko, biceps da brachialis za su fi shiga cikin aikin, tare da ɗimbin ɗimbin yawa - masu lankwasawa, maɓuɓɓuka da goyan baya na hannu.
- Rataya a kan tawul, riƙe shi da rufaffiyar riko, gyara madaidaiciyar bayanku, ku ɗan duba sama sama. Yi dogon numfashi.
- Janyo yayin fitar da numfashi. Ya kamata ku yi aiki gabaɗaya, a cikin rabin sama na faɗin nauyin da ke kan tsokoki na hannayen hannu da hannuwan hannu zai zama babba, a ɓangaren ƙananan, kuma za a haɗa latissimus dorsi da na baya delta a cikin aikin.
Trainingungiyoyin horarwa na Crossfit
Mun kawo muku kulawa da rukunin horo da yawa, gami da jan sama a tawul, wanda zaku iya amfani da shi yayin horonku na CrossFit.
