Ayyukan motsa jiki
5K 0 08.03.2017 (bita ta ƙarshe: 01.04.2019)
Tura jerk a baya sanannen motsa jiki ne mai ƙarfi wanda ya fito daga arsenal na ɗaga nauyi. Yin wannan aikin, dan wasan ya daga kwayar cutar a kansa saboda hada manyan kungiyoyin tsoka a jikinmu lokaci daya: quadriceps, gluteal muscle, abs, deltoid muscle and extensors.
Motsa jiki ya bazu tsakanin 'yan wasa a duniya, saboda yana matsayin alama ta duniya game da aikin ɗan wasa da ƙarfin horo, saboda ingantaccen aikinsa yana buƙatar ƙarfi, juriya, sassauci, daidaitawa da sauri.
Gudun tafiya daga bayan kai ya bambanta da shvung na gargajiya, da farko, a matsayin sandar. Riƙe ƙwanƙolin a kan ƙwanyoyin trapezius, kuma ba a gaban delta ba, za ka rage kaya a ɗuwaɓun gwiwar hannu da jijiyoyi, amma ƙara nauyi a kan abin juyawar kafaɗar da haɗarin haɗari idan kana aiki da nauyi masu nauyi. Sabili da haka, kar a manta da dumi sosai kuma a hankali ƙara nauyin nauyi.
Fasahar motsa jiki
Dabarar yin aikin kamar haka:
- Theauki ƙarar daga ƙwanƙwasa kuma sanya shi a kan ƙwayoyin trapezius. Baya ya kamata ya zama madaidaiciya, ana duban gaba, tsokoki na ƙafafu da na ciki ba su da ƙarfi a tsaye.
- Fara shvung din yayin da kake tura sandar sama zuwa sama tare da kokarin jijiyoyin deltoid da yin karamin tsoma, kana tuna kiyaye daka baya. Wadansu na yin kunkuntar almakashi, wasu na yin 'yar tsalle kaɗan kaɗan kuma suna shimfiɗa ƙafafunsu.
- Ci gaba da tura sandar sama da ƙasa har sai sandar ta kulle kan cikakkun hannayen. Bayan wannan, tashi tsaye, kiyaye daidaito kuma ba canza matsayin mashaya ba.
- Asa sandar baya zuwa trapezoid kuma sake yin wani wakili.
Trainingungiyoyin horarwa na Crossfit
Mun kawo muku hankalin wasu ɗakunan motsa jiki masu ban sha'awa waɗanda ke ƙunshe da jerk daga bayan kai, wanda zaku iya amfani dashi yayin yin CrossFit.
