Ayyukan motsa jiki
6K 0 03/14/2017 (bita ta karshe: 03/22/2019)
Slam ball akan kafaɗa motsa jiki ne wanda zaku iya ƙarfafa ƙarfin aikinku zuwa tsawan da ba a taɓa gani ba. Duk da alamun sauki a fasaha, jefa kwallaye a kan kafada yana buƙatar ɗimbin ƙarfi da cikakken sadaukarwa yayin aiwatarwa, to zaku cimma nasarar haɗuwa da nauyin aerobic da anaerobic. A irin wannan yanayi, fa'idodin aikin motsa jiki na CrossFit ɗinku za su ninka, kuma za ku ƙara ƙarfin jimrewa, ƙarfin fashewa da daidaitawa. Jefa kwallar magani a kafada yana yin kwaikwayon fasahohi irin na kokawa, don haka aiwatar da shi na yau da kullun ba zai kara maka saurin karfi da sauri ba, har ma zai kara maka karfin gwiwa.
Babban kungiyoyin tsoka masu aiki: biceps na hip, masu kara karfin kashin baya, tsokoki mara kyau, biceps, madaidaiciya da kuma tsokoki na ciki.
Ya kamata a lura cewa yayin aiwatar da wannan aikin, babu matsakaicin matsakaici da kuma miƙar tsokar da muke buƙata. Sabili da haka, kada kuyi tsammanin hakan zai taimaka muku samun ƙarfin ƙwayar tsoka. Maimakon haka, akasin haka, irin wannan motsa jiki na motsa jiki yana bayyana fa'idojin sa yayin lokacin asara ko bushewa, lokacin da muke buƙatar ƙarin kashe kuzari don hanzarta ayyukan ƙona mai.
Fasahar motsa jiki
Dabarar yin jifa da ƙwallon magani a kafaɗa ta ƙunshi waɗannan abubuwan algorithm masu zuwa:
- Tsaya a gaban ƙwallon maganin, ka ɗan zauna kaɗan, ka ɗauki ƙashin ƙugu kaɗan kaɗan. Jingina gaba ka riƙe harsashi da hannu biyu sosai. Irƙiri ƙananan lordosis a cikin lumbar don kare kanka daga raunin da ba dole ba. Babu ma'ana don amfani da bel na wasan motsa jiki. Nauyin ƙwallon maganin ba shi da girma don ƙara ƙarfin cikin ciki da kuma haifar da samuwar ciyawar cikin mahaifa.
- Fara fara yin wani abu kamar gargaɗin gargajiya, kiyaye bayanku madaidaiciya da sa ido. Dole ne motsi ya zama mai fashewa. Saurin da muke yi na dagawa, zai zama mana sauƙi mu jefa ƙwallon a kafaɗarmu kuma mafi maimaitawa za mu iya ƙwarewa ta wata hanya.
- Theaura ƙwallan sama kaɗan (game da matakin kirji) tare da ƙoƙarin deltoids kuma jefa shi a kan kafada. Bayan haka, juya, ɗauki kayan wasanni kuma yi haka, amma jefa shi a ɗaya gefen.
Trainingungiyoyin horarwa na Crossfit
Idan har ka kware sosai wurin iya yin wasan kwalliya, to kana iya hada hadaddun da ke dauke da jefa kwalla a kafada a cikin shirin horaswarka. Mun kawo muku hankali wasu mashahuri.
