Shvung latsa daga bayan kai (Push Press Behind) wani motsa jiki ne mai ɗauke da nauyi, wanda aka samu nasarar amfani dashi wurin horar dasu ta athletesan wasan da ke cikin CrossFit da dacewa. Yana da matsin lamba na tsaye daga bayan kai tare da amfani da tsokoki na ƙafafu da baya, a wasu kalmomin, tare da yaudara mai ƙarfi.
Wannan darasi ya banbanta da wasan jujjuyawa kasancewar motsi da kanta yafi kara yanayi. A wannan yanayin, dan wasan baya tafiya a karkashin sandar barbell, amma kawai ya kafa karamin aiki don barlon ya tashi saboda hada kungiyoyi masu karfin tsoka da yawa a cikin aikin.
Babban kungiyoyin tsoka masu aiki sune deltoids, extensors na kashin baya, quadriceps, abs da gluteal muscle.
Fasahar motsa jiki
Dabarar yin aikin motsa jiki na shvung daga bayan kai yayi kama da wannan:
- Cire sandar daga ƙwanƙwasa kuma taka baya kamar wasu matakai daga gare ta. Rike bayanka a mike, idanunka na fuskantar gaba, sandar tana kwance a saman trapezoid.
- Yi karamin ƙasa-ƙasa, kiyaye bayanku daidai madaidaiciya. Girman squat ƙananan ne - game da 15-25 cm.
- Fara tashi yayin ɗaga sandar sama da fitar da numfashi. Rarraba kaya ta yadda gwiwoyi da gwiwowi za su cika gaba daya a saman lokaci guda - don haka za ku iya aiki da matsakaicin nauyi don kanku, kuma tasirin aikin zai karu sosai. Ta haka ne, muke matse sandar sama saboda ƙoƙarin kafaɗun, amma wani ɓangare na kayan ana "cinyewa" saboda aikin ƙafafu.
- Asa sandar baya zuwa trapezoid kuma sake yin wani wakili. Kar a sauke igiyar tare da kaifin motsi - akwai kaya da yawa a kashin bayan mahaifa. Zai fi kyau "haɗu" da sandar a ƙasa - don yin ƙaramin tsoma, lokacin da akwai centan santimita da suka rage zuwa trapezoid.
Trainingungiyoyin horarwa na Crossfit
Muna ba da shawarar cewa ku gwada yayin aikinku na CrossFit ɗayan rukunin horarwar da ke ƙasa, mai ɗauke da sandar turawa daga bayan kai.
