Eraura kusurwa (L-jan-sama)

Ayyukan motsa jiki

7K 0 03/12/2017 (bita ta karshe: 03/22/2019)

Shirin horo na ƙarfin aiki (ƙetare jiki) a cikin tsarinta ya ƙunshi adadi mai yawa na motsa jiki masu ƙarfi. Yawancinsu suna taimaka wa ɗan wasa yin aiki da ƙungiyoyin tsoka da yawa lokaci guda. Don yin tsokaci tsokoki na baya da ciki, yi juzu'i tare da kusurwa a kan sandar kwance, waɗanda kuma galibi ana kiransu L-pull-ups (sunan Ingilishi na L-Pull-up).

Wannan aikin yana da matukar shahara tare da gogaggun 'yan wasa. Masu farawa galibi galibi suna yin abs da baya yin famfo daban har sai sun koyi yadda ake yin sa cikin sauƙi. Motsa jiki yana buƙatar ɗan wasa ya yi ƙungiyoyi daidai, kazalika da babban matakin daidaitawa. Masu ginin jiki akan mashaya suke amfani da wannan kayan wasan.

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Fasahar motsa jiki

Dumi da tsokoki da jijiyoyin jikinku kafin aiwatar da motsi na asali. Don haka, zaku iya yin kowane motsi cikin aminci. Yi aiki a kan shimfiɗa. Don aiwatar da cirewa tare da kusurwa (L-pull-ups) daidai da fasaha, dole ne dan wasan ya bi hanyoyin da ke gaba:

1. Tsalle kan sandar kwance. Ya kamata faɗin riko ya zama mai fadi sosai.
2. Haɗa ƙafafunku tare. Dauke su digiri 90.
   
3. Fara fara jan abubuwa akai-akai. Bodyarfin jiki ya zama a tsaye wuri, ƙara ja da abs. Kafa ƙafafunku a layi ɗaya da bene. Wannan ya kamata a yi a duk lokacin motsa jiki. Aiki a cikakken amplitude. Ya kamata ku taɓa sandar da haƙarku.
   
4. Yi maimaitawa da yawa na L-Pull-Ups.

Rike duwawun ka a tsaye. Tada ƙafafunku sarai. Ya kamata ku ji tashin hankali na ƙungiyar tsoka da ake nufi da ƙonawa. Bayan kammala dukkan abubuwan ba tare da kuskure ba, ɗan wasan zai iya ƙarfafa yankuna da yawa a lokaci guda.

Hadaddun abubuwa don giciye

Shirin motsa jiki na kusurwa ya dogara da kwarewar horo. Don masu farawa, ana ba da shawarar canzawa tsakanin ɗaga sama da ɗaga kafa. Ga gogaggun 'yan wasa, muna bada shawarar yin motsi yadda yakamata don samun kyakkyawan jin tsokoki na ciki. Yi aiki don reps 10-12 a cikin saiti da yawa. Masu sana'a na iya motsa jiki tare da manyan taurari. Yi motsa jiki da yawa a lokaci ɗaya ba tare da tsayawa a tsakanin ba. Hakanan zaka iya amfani da pancake na barbell, wanda yakamata a ɗaura tsakanin ƙafafunku. Don haka, zaku ƙara ɗaukar kaya sosai.

Har ila yau, muna bayar da ɗakunan horo da yawa don ƙetare jiki, waɗanda ke ƙunshe da abubuwan jan hankali tare da kusurwa a kan sandar kwance.

Kalli bidiyon: SCERT പതത കലസ ഇഗലഷ പഠപസതകതതല chapter 2REX ACADEMY (Yuli 2025).