Tura abubuwa masu fashewa

CrossFit yana amfani da ƙananan motsa jiki na jiki. Ofayan shahararrun kuma masu tasiri sune turawa daga bene. Abubuwan da ke gaban wannan motsa jiki shine cewa tare da taimakonsa ba za ku iya haɓaka ba kawai ƙwayoyin pectoral, triceps, deltas na gaba ba, amma kuma suna haɓaka saurin saurin motsi na hannu.

A cikin wannan labarin, za mu bincika abin da ke rikitarwa game da motsa jiki - tura abubuwa masu fashewa daga bene. Su ne, lokacin da aka yi su daidai, waɗanda ke haɓaka ƙarfin tsoka da saurin motsi. Ta yaya wannan ke faruwa - karanta a gaba.

Waɗanne tsokoki suke aiki?

Da farko, bari mu kalli abin da tsokoki ke aiki yayin yin abubuwa masu fashewa. Kamar yadda yake a cikin motsa jiki mai sauƙi, tsokoki na kirji, delta na baya da na ciki suna da hannu. Koyaya, a yanayin idan kayi ƙarin motsi tare da ƙafafunku, tsokoki na gindi, quadriceps, iliopsoas da murabba'in tsokoki na ƙashin baya suna da hannu cikin aikin sosai. A zahiri, kuna kunna abin da ake kira "ƙananan tsokoki", waɗanda ke da alhakin madaidaicin matsayin jiki a sarari da kiyaye madaidaitan lissafi na ƙashin baya.

Zaɓuɓɓukan motsa jiki

Akwai zaɓuɓɓuka da yawa don yin abubuwan tura abubuwa masu fashewa. Mun zabi wadanda suka fi inganci a gare ku kuma mun lissafa su ne domin karin wahala. A kowane hali, matsayin farawa daidai yake - sauran yana kwance. Sannan akwai bambance-bambance tare da matsayin hannaye, amfani da tsokoki na kafafu, da sauransu:

Tare da hannaye daga ƙasa

1. Mun sanya hannayenmu dan fadi fiye da kafadu, kasan kirjinmu zuwa kasa, ta hanyar lankwasa hannuwan a gwiwar hannu. Muna tura kanmu daga bene tare da hannayenmu biyu, hannayen sun yage daga kasa, amma basu canza matsayinsu ba - sun ture kasa - lokacin “sakin hannu” - ya taba kasa da tafin hannunmu.
   
2. Mun sanya hannayenmu kafada-faɗi nesa, ƙananan kirjinmu zuwa ƙasa kuma da ƙarfi tura ƙasa. A lokacin "tashi", mun yada hannayenmu fiye da kafadunmu kuma mun sauka a wannan matsayin. Bayan mun sauka, muna yin turawa daga bene tare da riko mai fadi, sake turawa kuma a cikin "jirgin" zamu canza matsayin hannayensu zuwa matsayin asali, ma'ana, fadin kafada baya.
   
3. Kafin fara motsa jiki, a garesu na hannayen, sanya ƙananan sanduna masu tsawon santimita 10-15. Ana iya sanya su duka a waje da kuma cikin hannayen, amma a ɗan tazara daga hannayen. Mun saukar da kanmu tare da kirjinmu zuwa kasa, da karfi muna daidaita hannayenmu a gwuiwan gwiwarmu kuma mun fizge su daga saman, muna matsar da tafin hannunmu zuwa sandunan da aka riga aka shirya. Muna yin turawa a kan sanduna, sake turawa kuma komawa bene.
   
4. Matsayi farawa - hannayen kafada kafada baya. Na gaba, mun saukar da kanmu tare da kirjinmu zuwa kasa, sannan sai mu mike da hannayenmu mu jefa su saman kawunanmu, kamar muna kokarin nitsewa cikin ruwa. A ƙarshen motsa jiki, mun sauka a wurin farawa.
   
5. Mun sanya hannayenmu kafada-faɗi nesa, yi turawa. A gaba, muna tura ƙasa da hannayenmu kuma a cikin yanayin "tashi" muna yin tafawa ɗaya a gaban kirji, bayan haka sai mu sauke kanmu a kan tafin hannunmu.
   

Tare da dukan jiki daga bene

1. Wannan motsi yayi daidai da wanda aka bayyana a aya ta 5 na sashin da ya gabata. Bambancin ya ta'allaka ne da cewa a cikin wannan sigar kuna buƙatar turawa da hannuwanku, amma a lokaci guda ya tsage ba kawai dabino ba, har ma yatsun kafa daga ƙasa. Dole ne ku sauka a cikin matsayin da kuka kasance asalin ku.
   

   

   Ite Mediteraneo - stock.adobe.com

2. Har ila yau, za mu fara wannan aikin ta ɗora hannayenmu kafada-faɗi dabam da kuma rage kirjinmu zuwa ƙasa. Daga nan sai mu kaura daga kasa da hannayenmu, mu shiga cikin yanayin "tashi", yayin da kusan a cikin iska muke juyawa da dukkan jikinmu, muna sauya alkiblar jikinmu da digiri 90, sannan mu sauka a kan mika hannaye.
   
3. Mun bar abin da ake kira "Aztec" turawa don ƙarshen. Wannan shine bambancin motsa jiki mafi wahala, don haka idan kai ɗan wasa ne na farko, to bai kamata kayi ƙoƙarin yin hakan yanzunnan ba, saboda zaka iya samun rauni. Positionauki wuri farawa tare da hannayenka kafada-faɗi nesa baya. Kashe ƙasa da hannayenka, yayin da kuma yage saman safa. Tashi daga bene, a lokacin tashin, kaɗa ƙashin ƙugu sama kuma, kamar yadda yake, ninka biyu, taɓa yatsun hannunka da yatsanka. Nan da nan kasa ƙashin ƙugu zuwa ƙasa, dawo da jikinka zuwa ga asalinsa. Inasa a cikin wurin farawa, wato, sake ɗaukar tallafi yayin kwanciya. Daidai, bai kamata ku tanƙwara gwiwoyinku a cikin yanayin "tashi" ba, duk da haka, idan ba za ku iya yin wannan aikin a cikin dabarar da ta dace ba, ku ja gwiwoyinku zuwa kirjinku - yanayin motsin ƙashin ƙugu zai zama ƙasa da ƙasa, kuma motsa jiki zai zama da sauƙi a yi.

Fasahar motsa jiki

Ba tare da la'akari da wane nau'in fashewar abubuwa masu fashewa da ka yanke shawarar aiwatarwa ba, akwai wasu manyan fasahohin fasaha da ke da mahimmanci a kiyaye yayin aiwatar da aikin:

• Dole ne a tsaurara tsokokin kirji da triceps sosai kuma a lokaci guda, don ƙirƙirar ƙarfin ƙarfin da ake buƙata. Thearfin ƙarfin motsawar, ya fi tsayi lokacin "tashi", kuma yawancin ayyukan da za ku sami lokacin yi a wannan matakin (galibi muna magana ne game da turawa da tafawa).
• Nan da nan bayan turawa, dole ne hannayen su kasance masu annashuwa - wannan ita ce kawai hanya da zaku iya canza saurin matsayinsu da junan su ko aiwatar da wani irin motsi.
• Dole ne tsokoki na ciki su zama masu ƙarfi don kiyaye ƙashin ƙugu a madaidaicin matsayi.
• Lokacin da kake buƙatar ture ƙasa ka tsaga ba kawai hannunka ba, har ma da ƙafafunka, mafita madaidaiciya ita ce sanya hannayenka kafada-faɗin baya, a ƙasan matakin haɗin kafada, kuma a daidai lokacin turawa, bugu da anari ka ba kanka sha'awa tare da yatsun kafa.
• Idan kuna yin "fashewa" na turawa don bunkasa halayen fada, mafi kyawun yanayin aiki shine aiwatar da matsakaicin adadin turawa na dakika 10, sannan dakika 50 na hutawa. Irin waɗannan hanyoyin suna buƙatar yin daga uku zuwa biyar. Idan burin ku shine juriya, to baku da bukatar yin kokarin turawa da yawa yadda zai yiwu a cikin wani lokaci. Madadin haka, maida hankali kan ci gaba da motsa jiki na tsawon lokacin da zai yiwu.

Ci gaban saurin halaye na hannu

Hanyoyin saurin hannaye, waɗanda, banda waɗanda suke da ƙarfi, suna taimakawa wajen haɓaka fashewar abubuwa masu fashewa, zasu zo cikin sauki ba kawai cikin ƙarfi da wasa ba, har ma da rayuwa.

Neuro-muscular synapse

Adadin raguwar zaren tsoka yana da iyakantaccen iyakancewa. Jijiyar da ke watsa motsi daga kwakwalwa zuwa tsoka ba za ta iya yin aikinta da sauri fiye da wani lokaci ba. Koyaya, idan zamuyi magana game da saurin yau da kullun (da ƙarfi, ta hanya), to wannan ingancin bai dogara da lokacin motsawa tare da zaren jijiya ba, amma akan ikon haɗa ƙididdiga masu yawa na motsi a cikin aikin a lokaci ɗaya.

Unitaya daga cikin ƙungiyar motsa jiki shine zaren tsoka, wanda jijiya take kusantowa, yana yin synapse na neuromuscular. Don yin wani motsi cikin sauri kuma tare da ƙarfin ƙarfi, dole ne tsokoki da yawa su shiga cikin aikin a lokaci guda. Kuma wannan ƙimar ba ta da yawa ta hanyar horar da tsokoki kamar ta hanyar horar da tsarin juyayi. Motsa jiki, a wannan yanayin, ya kamata a yi shi da wuri-wuri, kuma ya kamata ƙungiyoyi su zama kaifi.

Saurin amsawa

Ofayan mafi kyawun motsa jiki don wannan dalili shine fashewar abubuwa masu fashewa. A mafi yawan lokuta, a cikin '' jirgin '', lokacin da ka fara tashi, kana bukatar samun lokaci don yin wasu karin motsi da hannayenka, misali, tafa. Ana buƙatar saukowa, a kowane hali, a tafin hannunka - kuma kana buƙatar yin hakan kafin ka buga fuskarka a ƙasa.Wato, saurin martani da saurin motsi hannu suna da mahimmanci. Sabili da haka, ana amfani da tura abubuwa masu fashewa don horar da 'yan wasa a wasan dambe, wasan dambe, ARB, yaƙin sambo, MMA-art-art, inda ake buƙatar saurin sauri da ƙarfi. Koyaya, tura abubuwa masu fashewa suna da sauye-sauye da yawa waɗanda zasu zama masu amfani ga masu wucewa, saboda haka muna ba da shawarar saka su cikin hadaddun horo.

Amfanin motsa jiki

Fa'idodin tura abubuwa masu fashewa ƙasa kamar haka:

• suna haɓaka daidaituwa tsakanin jijiyoyin jiki;
• ƙara saurin motsi;
• ba ƙarfin fashewar da ake buƙata a cikin wasan kare kai.

Iyakar abin da kawai ya haifar da fashewar abubuwa shi ne haɗarin rauni. Misali, ba za ku iya lissafin sojojin ba ku buga ƙasa da fuskarku. Sabili da haka, ya fi kyau fara wasan motsa jiki a kan wani abu mai laushi fiye da roba ko ƙasa mai kankare - kapet ɗin kokawa, a wannan yanayin, ya dace.

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