Ayyukan motsa jiki
5K 0 03/15/2017 (bita ta ƙarshe: 03/20/2019)
Igiya mai tsalle sau uku motsa jiki ne wanda ke buƙatar ci gaba mai kyau na halayen saurin ƙarfin ɗan wasa. Ana amfani dashi don haɓaka saurin tsokoki na hannu, haɓaka ƙarfin fashewar ƙwayoyin tsoka, ƙarfafa horo a cikin tsarin hadaddun kayan haɗin kai, ƙara ƙarfin aiki da haɓaka hanzarin ƙona mai, tunda yana buƙatar amfani da makamashi mai yawa.
Kafin ka fara koyon igiya tsalle sau uku, mallaki ingantacciyar dabara don yin igiya tsalle biyu, kawo motsi zuwa automatism. Hakanan yana da kyau a fara yin wasu atisaye akai-akai wanda ke kara saurin hanu, kamar turawa da jawowa tare da tafawa, tsalle daga tsayuwa, burpees sau biyu ko uku, da atisayen igiya a kwance.
Babban kungiyoyin tsoka masu aiki sune quadriceps, hamst, da glutes.
© Makatserchyk - stock.adobe.com
Hakanan an haɗa da kaɗan: tsokar abdominis tsoka, biceps, brachialis, pronators da dabarun tallafawa na hannu.
Fasahar motsa jiki
- Ickauki igiya ku shimfiɗa tare da wasu saiti guda da tsalle biyu. Don haka zaku ji dimi sosai, ku shirya tsarin zuciyar ku da jijiyoyin-jijiya domin aiki tukuru. A lokaci guda, kunna tunaninka don ƙara ƙarfin igiyar tsalle.
- Yakamata motsi ya zama mai fashewa. Tsalle ya kamata ya isa sosai don ku sami lokacin mirgine igiyar sau uku. Kwanta kaɗan, gami da quadriceps da buttocks, sai ka yi tsalle, ka sanya ƙwan sawunka kadan a ƙarƙashinka.
- Ya kamata juyawa ya fara da biceps, kusan rabin motsi na zagaye na farko ya kamata a yi ta kwangilar biceps. Sannan goge suna cikin aikin, kuna buƙatar samun lokaci don gungura su sau biyu da rabi a iyakar gudu, to kuna da lokacin da za ku gama juyawa a lokacin da kuka sauka kuma nan da nan za ku ci gaba zuwa maimaitawa ta gaba.
Trainingungiyoyin horarwa na Crossfit
Kafin ci gaba da hadaddun kayan aiki a cikin sigar da aka gabatar da su, yi ƙoƙarin yin abu ɗaya, amma tare da ƙananan ƙarfi, yin guda ɗaya sannan igiya tsalle biyu. Wannan zai sauƙaƙe muku sauƙaƙa don dacewa da irin wannan nauyin anaerobic mai nauyi, kuma za a ba da tsalle sau uku da sauƙi.
