Balance Kwace motsa jiki ne wanda masu ɗaukar nauyi ke amfani da shi don yin amfani da dabarun kwacewa. Bararfin turawa ne daga bayan kai tare da cikakken ƙarfin shiga cikin mazaunin sannan kuma tashi daga wurin zama. Motsa jiki yana taimakawa sosai don ƙara ƙarfi cikin ƙwace, saboda yana ba mu damar aiki tare da nauyi da yawa da kuma huɗa dabarar zama, riƙe sandar tare da ƙwace kamu.
Manyan kungiyoyin tsoka masu aiki sune quadriceps, deltoid muscle, adductors na cinya, muryoyin gluteal, masu karin kashin baya da tsokoki na ciki.
Ya kamata a lura cewa yawancin rikicewar sandar yana rikicewa tare da wani motsa jiki na taimako mai nauyi - ƙarfin ƙwanƙwasa sandar, wanda ɗan wasa ke matse sandar a daidai lokacin da ya shiga wurin zama. Waɗannan su ne motsa jiki daban-daban, kuma ana amfani dasu don haɓaka ƙwarewa daban-daban.
Fasahar motsa jiki
Dabarar daidaita jerk kamar haka:
- Auke igiyar daga sandunan kuma ka ɗan yi nesa da su. Rike bayanku a madaidaiciya, sanya ƙafafunku kafada kafada baya, yatsun kaɗan juya zuwa garesu.
- Mun fara yin shvung tare da tashi lokaci guda zuwa ƙananan laka. Yi karamin kujeru (5-10 cm ya isa ga yawancin 'yan wasa waɗanda ke da isasshen ƙira kuma suna da kyau wajen tura fasahar svung) kuma tura sandar sama tare da aiki tare na haɗin kai na deltas da quadriceps, yayin lokaci guda fara sauka. Zai fi dacewa a zauna, yin tsalle kaɗan da kuma shimfida ƙafafunku a ɗan faɗi fiye da kafaɗunku - ta wannan hanyar zai fi muku sauƙi ku ci gaba da daidaitawa kuma ku tashi daga ƙasan ƙasa, godiya ga shigar da tsokoki masu goya cinya.
- Fara tafiya zuwa ƙasa har sai kun taɓa damtsenku zuwa ƙwanƙwan maraƙin ku. Idan ka rarraba kayan daidai daidai, za ka sauka a cikin karamar kujera a daidai lokacin da barbell ya wuce cikakkiyar ƙarfinsa sama kuma ya kulle a kan miƙa hannayensa.
- Bayan ɗan gajeren ɗan hutu a ƙarshen layin, koma matsayin farawa. Don ƙarin koyon yadda ake tashi daga ƙaramin kujera yayin riƙe da ƙwanƙolin ƙwanƙwasa tare da ƙwace, a kula sosai da kumburin sama. Lokacin da kake tsaye cikakke, kulle kanka a tsaye don dakika kuma ka sake yin wani wakilin.
Yadda ake aiwatar da ma'aunin sandar daidai ana nuna a bidiyo.
Trainingungiyoyin horarwa na Crossfit
Muna ba ku ɗakunan horo da yawa don horarwa, wanda ɗayan motsa jiki shine daidaita daidaito.
