Ayyukan motsa jiki
6K 0 06.03.2017 (bita ta ƙarshe: 31.03.2019)
Kowane ɗan wasa na CrossFit ya san game da burpees. Masu amfani da gicciye galibi suna yin wannan aikin a haɗe, suna yin burpees tare da samun damar sandar kwance, suna tsalle akan akwati, burpees da ƙarfi akan zobban. Hakanan muna ba da shawarar ɗaukar motsa jiki kamar Bar-Facing Burpee.
Kuna iya aiwatar da shi duka a cikin gidan motsa jiki da kuma a gida. Tabbas, watakila ba ku da barbell a gida. A wannan yanayin, sandar talakawa na iya zama mai kyau madadin sa. A cikin takamaiman bayani, burpees tare da tsalle tsalle suna kama da tsalle a kan kwali, amma akwai bambanci guda ɗaya - sandar kayan aikin wasanni galibi ana shawo kanta ta hanyar tsalle gefe, kuma ba gaba. Motsa jiki yana bawa ɗan wasa damar yin cinya da tsokoki, da kuma tsokoki.
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Fasahar motsa jiki
Burpee Barbell Tsalle yana buƙatar ɗan wasa ya sami damar yin aiki cikin hanzari da sauri. A wannan yanayin, duk abubuwan jiki dole ne a yi su daidai. Dabarar yin aikin kamar haka:
- Tsaya a ɗan tazara daga sandar (don kar ka cutar da kanka yayin tsalle sama). Yi la'akari da kwance, sa hannayenka kafada-fadi baya.
- Matsi daga bene cikin sauri.
- Tashi daga bene, yayin lankwasa gwiwoyinki kadan. Zauna kaɗan ka matsa da ƙarfi don tsallake sandar.
- Tsallake kan sandar barbell. Tanƙwara ƙafafunku yayin tsalle, bai kamata ku taɓa kayan wasanni ba. Maimaita motsi a cikin kishiyar shugabanci. Yi tsalle mai tsalle a kan sandar fewan wasu lokuta kaɗan.
Wani zaɓi don yin aikin motsa jiki shine tsalle gefe, amma to kuna buƙatar ɗaukar girmamawa yayin kwanciya tare da sandar, kuma ba a gabanta ba.
Yawan maimaitawa ya dogara da ƙwarewar horon ku. Motsawar ba ta da wahala sosai, saboda haka zaku iya horarwa zuwa gazawa. Yi saiti 4 a zama ɗaya.
Trainingungiyoyin horarwa na Crossfit
Wannan aikin yana ba da damar yin famfo da kyau na tsokoki kuma yana ƙaruwa da yawa a cikin sauran motsa jiki. Sabili da haka, muna ba ku zaɓuɓɓuka da yawa don ɗakunan horo don CrossFit, dauke da burpees tare da tsalle mai banƙyama.
| OMAR | 10 sau sandar fitarwa 43 kg 15 burpees tare da tsalle a kan barbell (fuskantar barbell) 20 sau sandar fitarwa 43 kg 25 burpees tare da tsalle-tsalle (yana fuskantar barbell) 30 sau sandar fitarwa 43 kg 35 burpees tare da tsalle a kan barbell (yana fuskantar barbell). Yi na dan lokaci. |
| RAHOI | Sau 12 yana tsalle a kan dutsen dutse 60 cm 6 sau sandar fitarwa 43 kg 6 burpees tare da tsalle a kan barbell. Yi na dan lokaci |
| WASU BUDE 14.5 | rustunƙwasawa tare da barbell kilogram 43 burpee tare da tsalle a kan barbell. Maimaita zagaye 7 bisa ga tsarin: 21-18-15-12-9-6-3 |
