Jumping Pull-ups sigar wuta ce mai sauƙi ta janye-sandar. Wannan zaɓin ya dace duka ga athletesan wasa masu ƙwarewa waɗanda kawai suka saba da CrossFit kuma basu koyi yadda ake yin jan hankali ba, haka kuma ga ƙwararrun athletesan wasa waɗanda ke son ƙara ƙarfin horo da aiki a cikin jan-sama sama da iyakar anaerobic glycolysis, lokacin da adadin ATP a cikin ƙwayoyin tsoka ya ƙare, kuma mai neman ya fi yawa ba zai iya yin kowane cikakken maimaita maimaitawa tare da madaidaiciyar dabara.
Pullaura tsalle giciye ne tsakanin tsalle sama da jawowa. Saboda tsalle-tsalle, dan wasan ya kafa saurin farawa mai karfi, kuma mafi yawan fadada yayin tashi sama ana ratsa shi ne ta inertia, wanda hakan ke rage nauyi a kan tsokoki na baya da makamai. Za'a iya amfani da aiki akan irin wannan ƙa'idar yayin mallakan dabarar fita ta hannu biyu.
Babban kungiyoyin tsoka masu aiki sune latissimus dorsi, biceps, forearms, rear delts, quadriceps, and gluteus muscle.
Fasahar motsa jiki
- Sanya wani dandamali (tarin fayafai daga barbell, akwatin tsalle, dandamali na matakala) a ƙarƙashin sandar kwance don haka tare da ɗaga hannunka a miƙe, hannayenka suna sama da giciye. Bayan haka sai ka kama sandar kwance tare da ɗan faɗuwa fiye da kafadunka, yakamata hannayenka su lankwasa kaɗan, ƙafafunka su zama madaidaiciya.
- Ka ɗan zauna kaɗan (hannayen ka za su miƙe) ka yi tsalle, ka daɗe matse sandar kwance kuma ka fitar da iska. Mafi girman tsallen ku, mafi girman nisan da inertia ta rufe shi.
- A wannan lokacin da bayan kai ya kai kusan matakin gicciye kuma inertia ta ɓace kusan, zamu fara haɗa biceps da latissimus dorsi zuwa aiki, jawo jiki sama. Ya kamata ku yi aiki cikin garari, ƙuƙwalwa ya kamata ya tashi sama da matakin ƙetaren giciye.
- Smoothly sauka, shan iska. Muna sake fara motsi, da zaran ƙafafun sun taɓa dandamali. Kada ka tsaya a ƙasa, saboda za ka rasa saurin aikin, kuma tasirinsa zai ragu sosai.
Trainingungiyoyin horarwa na Crossfit
Akwai hadaddun gine-gine masu yawa waɗanda ke ƙunshe da tsalle-tsalle. Mun kawo muku mashahuri daga cikinsu don amfani dasu a cikin horo.
| Daga 100 zuwa 10 | Yi matsakaitan jiki masu nauyi 100, igiya tsalle 90, 80 turawa, 70 zaune-60, tsalle tsalle 60, 50 kettlebell swings, 40 hyperextensions, 30 tsalle akwatin, 20 classic deadlifts, da 10 burpees. |
| Pumba | Yi tsalle 200 igiya, tsaffin matattu 50, tsalle tsalle sama 100, matatun benci 50, da tsalle igiya 200. |
| Bijimi | Yi tsalle biyu sau 200, squats 50 tare da ƙwanƙwasa a kan kafadu, 50 tsalle tsalle, da tsere na kilomita 1.5. Zagaye 2 kawai. |
