Ayyukan motsa jiki
5K 0 03/16/2017 (bita ta karshe: 03/21/2019)
Turkishaukar Baturke tare da jaka (jakar yashi) aikin motsa jiki ne wanda yake nufin fitar da tsokoki, haɓaka ƙarfin juriya da haɓaka daidaituwa. Amfani da jaka maimakon kwalliyar kwalliya ko dumbbell yana sa motsa jiki ya zama da wahala sosai, tunda dole ne ku ƙara ƙoƙari don riƙe jakar a madaidaicin matsayi, ƙari kuma babu wata hanyar daidaitawa ta amfani da miƙa hannu.
Baturke Tashi Sandbag yana buƙatar kyakkyawar haɗin neuromuscular tare da tsokoki na jijiyoyi, da kuma miƙawa mai kyau da kuma yanayin daidaito. Ya kamata ku fara nazarin wannan darasi ba tare da ƙarin nauyi ba, sa'annan ku yi ƙoƙari ku yi shi da ƙyallen wuta, dumbbells ko mashaya daga ƙwanƙwasa kuma fara kawai da zaɓin jakar yashi. Ba a ba da shawarar yin wannan aikin ga mutanen da ke fama da cututtukan ƙwayoyin cuta, tun da yake yanayin motsi ba gabaɗaya yanayin jikin ɗan adam ba ne, kuma akwai babban haɗarin ƙara matsalolin da ke akwai.
Groupsungiyoyin tsoka masu aiki sune tsokoki da ƙwanƙwan ciki na ciki, quadriceps, masu haɓaka cinya da kuma masu tsinkayar kashin baya.
Fasahar motsa jiki
Don yin ɗagawar Baturke tare da buhu, bi hanyar motsi ta algorithm da ke ƙasa:
- Yi kwance a kan shimfidar motsa jiki ko tabarma, daidaita ƙafa ɗaya, ɗayan (a gefen abin da za a sami jaka) - lanƙwasa a gwiwa. Sanya jaka a matakin kirji ka riƙe ta da aminci a tsakiya da hannu ɗaya. Sanya hannunka ɗaya zuwa gefe.
- Sanya hannunka kyauta a ƙasa ka tashi kaɗan a gwiwar ka. Yi ƙoƙarin kiyaye bayanku madaidaiciya cikin ɗaukacin ɗagawar. Ci gaba da dagawa har sai kun kasance a tafin hannunku, ku daidaita jikinku, ku zauna.
- Wajibi ne a ɗaga jikin akan wata gada, jingina a tafin hannu da ƙafa na lanƙwashin kafa. Daga nan sai a mayar da dayan kafar, a durkusa. Daidaita jikinka ka matsar da jakar daga kirjinka zuwa kafadarka, don haka zai fi maka kwanciyar hankali idan ka tashi.
- Tsaya, a lokaci guda ajiye ƙafafun ƙafafunku lanƙwasa a ƙasa. Sannan bi duk matakan a cikin tsari baya kuma komawa matsayin farawa.
Trainingungiyoyin horarwa na Crossfit
Mun kawo muku hankalin kananun gidaje masu kyau don horarwa, wanda a ciki ake amfani da dagawar Baturke tare da jaka.
