Ayyukan motsa jiki
6K 0 03/18/2017 (bita ta ƙarshe: 3/22/2019)
Trainingarfin aiki a cikin tsarinta yana da manya-manyan atisaye. Zasu iya dacewa da duka 'yan wasa kwararru da masu farawa. Ofaya daga cikin mafi kyawun motsa jiki don masu farawa shine Kettlebell Hoto 8 (Kettlebell Hoto 8) Wannan motsi yana da kyau don haɓaka ƙarfin tsoka a cikin ɗan wasa.
Tare da taimakon jujjuyawar jiki, zaka iya fitar da tsokoki na hannu yadda ya kamata, ka kuma shirya jikinka don ɗaukar nauyi. A farkon hanyar horo, bututun mai nauyin kilogiram 8 na yau da kullun ya dace da ku.
Hai Mihai Blanaru - stock.adobe.com
Fasahar motsa jiki
Duk da cewa motsi yana da sauki, 8-ku tare da kettlebell dole ne ayi shi ta hanyar fasaha daidai. Idan dan wasa yayi dukkan abubuwa daidai, to zai iya yin aiki da gungun tsoka da yawa lokaci guda, kuma ya zama mai jurewa. A wannan yanayin, mai ginin jiki ba zai yi haɗarin rauni ba. Bi wannan motsi algorithm:
- Tsaya kusa da kayan wasanni, saka ƙafafunka sosai.
- Auki ƙyallen a hannun dama. Jingina ƙasa. Rike duwawun ka a tsaye. Ya kamata kettlebell ya kasance a gwiwa. Yi da'irar zagaye da ƙafarka ta hagu.
- Sanya nauyi zuwa ɗaya hannun. Maimaita motsi, tuni ka zagaya kafarka ta dama.
- Yi 'yan kwalliyar 8s.
Don haka, ya kamata ku sami motsi wanda ya yi kama da lamba takwas.
Bambance-bambancen aiwatar da adadi takwas tare da murfin katel
Akwai bambance-bambancen da yawa na wannan aikin:
Motsa jiki tare da kayan wasanni waɗanda ke da kwanciyar hankali cikin nauyi. Bi madaidaiciyar dabara don motsa jiki. Ya kamata ku yi aiki ba tare da kurakurai ba. Hakanan zaka iya tuntuɓar mai ƙwarewar mai koyarwa. Zai taimaka muku ƙirƙirar kyakkyawan shirin motsa jiki tare da wannan aikin kuma maye gurbin shi.
Trainingungiyoyin horarwa na Crossfit
Matsakaicin hoton ya taimaka wa 'yan wasa su sami juriya. A cikin horo, ana yin wannan motsa jiki tare da igiya mai tsalle, turawa da jawowa. Kuna buƙatar aiki a cikin sauri.
| Suna mai rikitarwa | Hookugiya mara kyau |
| Aiki: | Gama aikin a cikin mafi kankanin lokacin da zai yiwu |
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