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Delta Wasanni

Darasi "Wipers"

Wipers (Wipers Wipers) - aikin motsa jiki wanda zaku iya aiki dashi gaba ɗaya na tsokoki na ciki. Babban fa'idarsa shine cewa ya ƙunshi duka a tsaye (saboda riƙewar "kusurwa" akai) da tsauri (saboda jujjuyawar ƙafafu) loda.

Motsa jiki "Wipers" ana iya kiran shi motsi na asali don ci gaban tsokoki na ciki, a cikin asalin sa shine ingantaccen sigar sock da ake ɗagawa zuwa mashaya, kuma duk wani ɗan wasan motsa jiki mai ƙarancin ƙwarewa ba zai haɗu da wata matsala ta musamman ba wajen sarrafa shi. Baya ga tsokoki na ciki, motsa jiki ya haɗa da tsokoki na gluteal, masu haɓakar kashin baya, ƙananan baya da tsokoki na hannaye da gaban goshi.

© Makatserchyk - stock.adobe.com

Fasahar motsa jiki

Wannan motsi ba a banza ake kira "masu goge-goge ba" - jerin abubuwan aiwatarwarsa dangane da motsin kafafu sosai kamar aikin burushin mota yayin tsabtace gilashi. Don haka, dabarar yin aikin goge goge kamar haka:

  1. Rataya a kan sandar kwance, daidaita madaidaiciyar bayanku da ƙafafu. Riko - a rufe, hannayensu kafada-fadi baya. Wani zaɓi shine riko na tsaka tsaki (dabino ya kalli juna), saboda haka zai zama da ɗan sauƙi a gudanar da aikin. Idan kuna da matsaloli tare da ƙarfin riko, zai fi kyau a yi amfani da ƙyallen wuyan hannu ko ƙugiyoyi. Don haka ba za a shagaltar da ku da tsokokin hannaye da na hannu ba yayin kusantarwa.
  2. Yayin gabatowa, kuna iya barin hannayenku madaidaiciya, ko kuma za ku iya lanƙwasa kaɗan - yi yadda kuka ga dama. Daga matsayin farawa, ɗaga kuma gyara ƙafafun kafafunka a gabanka. Kun ɗauki matsayin "kusurwa", daga nan za mu fara juyawar ƙafafu.
  3. An lanƙwasa jiki baya don ƙara kewayon motsi kuma matsar da kayan galibi zuwa ƙananan ɓoye. Saboda karkatarwa, ƙafafu za su tashi kusan zuwa tsaye.
  4. Ba tare da lankwasa ƙafafunku ba, yi motsi madaidaiciya tare da su ta hanya guda, yayin kuma a lokaci guda juya gindin ka dan juyawa zuwa wata hanya ta daban. Kuna buƙatar kawo motsi kusan zuwa matakin kwatangwalo a layi ɗaya tare da ƙasa. Kar ka manta da juya ƙashin ƙugu a cikin kwatancen kishiyar motsi - ta wannan hanyar ne zaka rage girman kaya a ƙasan baya.
  5. Yana da matukar wahala a samu nasarar saurin numfashi yayin aiwatar da motsa jiki "Wipers", tunda motsin yana iya canzawa a yanayi, kungiyar tsoka da aka nufa ba ta shakata a duk hanyar da muke bi, kuma muna aiki ba tare da tsayawa a kowane wuri ba. Yi ƙoƙari shaƙa yayin ƙafafunka suna gabanka, kuma fitar da numfashi a ƙarshen ƙarshen ƙarfin, lokacin da tsokoki na ciki suka cika kwangila.

Miƙa ƙashin bayanku kafin yin aikin. Idan ba za ku iya yin aikin nan da nan ba, fara da ƙafafun da aka saba ɗorawa zuwa sandar aƙalla sau 15 kuma riƙe kusurwar na dakika 20. Bayan haka, za ku yi nasara.

Trainingungiyoyin horarwa na Crossfit

Mun kawo muku hankalin wasu rukunin horo da yawa wadanda suka kunshi motsa jiki "wipers", wadanda zaku iya amfani dasu yayin yin CrossFit.

Kalli bidiyon: How to Do a Windshield Wiper. Ab Workout (Yuli 2025).

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