Ayyukan motsa jiki
6K 0 07.03.2017 (bita ta ƙarshe: 31.03.2019)
Burpee ɗayan shahararrun atisayen CrossFit ne. Yana da tsananin ƙarfi kuma ana iya aiwatar dashi tare da sauran motsi. 'Yan wasa galibi suna yin burpees a haɗe da tsalle-tsalle. Don haka, dan wasan na iya yin aiki ba wai kawai gangar jikin ba, har ma da tsokoki na cinya, da tsokoki, da kuma 'yan maruƙa.
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Ana yin motsi a cikin sauri, ba za ku iya hutawa tsakanin maimaitawa ba. Don yin tsalle mai tsalle a kan akwati, kuna buƙatar ƙasan katako na musamman (akwatin) don tsalle zuwa ciki. Yawancin lokaci tsayin majalisar minista yakai 60 cm, amma zai iya zama 50 ko 70 cm.
Fasahar motsa jiki
Tsalle Burpee a kan dutsen dutse yana buƙatar ƙwarewar jiki ta musamman daga ɗan wasa. Mafi sau da yawa, aikin yana da sauƙi ga 'yan wasan da ke da ƙwarewa sosai a cikin aikin motsa jiki. Yana da matukar mahimmanci a nan wurin aiki da sauri, amma a lokaci guda daidai ne a zahiri don aiwatar da dukkan abubuwa na zahiri. Dabarar yin burpee tare da tsalle a kan dutsen dutsen yana samar da tsarin algorithm mai zuwa:
- Tsaya a gaban akwatin ɗan nesa. Yi hankali kwance, sanya hannayenka kafada-fadi baya.
- Turawa a kasa cikin sauri.
- Tashi daga bene, yayin lankwasa gwiwoyinki kadan. Ja hannunka baya ka zauna.
- Tura da karfi, yi tsalle gaba zuwa sama. Miƙa hannunka zuwa ga majalisar minista. Tsalle kan dutsen, sannan kuma, ba tare da juyawa ba, yi tsalle baya.
- Sake ɗaukar matsayin kwance. Yi maimaita tsalle-tsalle.
A yayin da baku da kwarin gwiwa akan iyawarku, to kawai zaku iya tsallakewa wuri don farawa, amma har yanzu kuna komawa zuwa madaidaicin sigar motsa jiki. Yawan maimaitawa ya dogara da horo da ƙwarewar ƙwarewar ku.
Trainingungiyoyin horarwa na Crossfit
Muna ba da ɗakunan horo da yawa don horarwa na giciye, ɗayan abubuwan da ake ƙwanƙwasawa tare da tsalle akan akwati.
| 7x7 | Sau 7 kwale-kwalen dumbbells a cikin yanayin kwance 10 -20 kg 7 sau benci latsa tsaye 50-60 kg 7 burpees tare da tsalle akan akwatin Sau 7 sumo deadlift 40-60 kg Jefa ƙwallo mai nauyi a ƙasa sau 7. Kammala zagaye 7. |
| CF52 17072014 | 15 Masu Hawan Sama, 43kg 10 burpees tare da tsalle akan akwatin, 60 cm 10 sau jefa kwallon a tsawo na 3 m, 9 kg Ja safa sau 15 a sandar. Kammala zagaye 5. |
| CF52 20012014 | 12 burpees tare da tsalle a kan akwatin, 60 cm 21 jefa kwallon, 9 kilogiram 12 rataye rago, kilogram 43 500 m kwale-kwale. Yi na dan lokaci. |
