Ayyukan motsa jiki
5K 0 06.03.2017 (sabuntawa ta ƙarshe: 31.03.2019)
Barbell Overhead Walking wani motsa jiki ne mai aiki wanda ƙwararrun 'yan wasa na CrossFit ke yi. An gudanar da atisayen ne da nufin karawa dan wasan hadin kai da kuma jin daidaito, wanda hakan zai taimaka matuka wajen aiwatar da jiga-jigan masu nauyi da jaka, "tafiye-tafiyen gona", tukin jirgin ruwa da sauran abubuwa. Yin tafiya a sama yana sanya damuwa mafi girma akan quadriceps, tsokoki masu motsa jiki, masu fitar da kashin baya da tsokoki, da kuma adadin tsokoki masu karfafa gwiwa.
Tabbas, nauyin sandar ya zama matsakaici, wannan ba motsa jiki bane inda muke da sha'awar saita bayanan ƙarfi, bana ba da shawarar yin atisaye tare da nauyin sama da kilogiram 50-70, har ma da ƙwararrun 'yan wasa. Zai fi kyau a fara da sandar komai a hankali kuma a hankali a hankali ku ƙara nauyin aikin.
Koyaya, ka tuna cewa yayin tafiya tare da barbell a kanka, sai ka ɗora babbar ɗorawa a kan kashin baya, saboda haka wannan aikin ya zama abin ƙyama ga mutanen da ke fama da matsalar baya. Don rage haɗarin rauni ga ƙananan haɗin gwiwa da haɗin gwiwa, ana ba da shawarar yin amfani da bel na 'yan wasa da ƙyallen gwiwa.
Fasahar motsa jiki
Dabarar yin tafiye-tafiye tare da sama-sama barbell yayi kama da wannan:
- Raaga sandar a saman kai ta kowace hanyar da ta dace da kai (ƙwace, tsafta da jerk, schwung, press press, da sauransu). Kulle a cikin wannan matsayin tare da gwiwoyinku gaba daya. Createirƙiri ɗan guntun ciki a cikin ƙananan baya don mafi kyau sarrafa matsayin akwati.
- Oƙarin kar a canza matsayin sandar barbell da jiki, fara tafiya gaba, kallon gaba kai tsaye.
- Ya kamata ku numfasa kamar haka: zamu dauki matakai 2 yayin shakar numfashi, sannan matakai biyu yayin fidda numfashi, muna kokarin kar a rasa wannan saurin.
Trainingungiyoyin horarwa na Crossfit
Mun kawo muku hankali ga wasu ɗakunan gine-ginen horo daban-daban waɗanda ke ɗauke da tafiya tare da ƙulli a saman ku.
