Ayyukan motsa jiki
5K 0 03/11/2017 (bita ta karshe: 03/22/2019)
Danna Snauke Balance motsa jiki ne na ɗaukar nauyi. Yana da nufin haɓaka jijiyoyin kafaɗa da jijiyoyi da haɓaka ƙarfi a cikin fizgewa. Wannan aikin shine zartar da aikin buga barbell daga lokaci guda kai tsaye, riƙe sandar tare da kamewa, da shiga cikin matsakaiciyar matsayi, biye da tashi daga zaune. Ta hanyar yin wannan aikin, kuna haɓaka daidaitarku da hankalinku na daidaituwa, waɗanda suke da mahimmanci don daidaita fasaha daidai na ƙwacewa da jerk, tunda cibiyar ƙarfinku tana canzawa koyaushe, kuma vector na motsin motsa jiki yana fuskantar akasin hanya daga gare ku.
Groupsungiyoyin tsoka masu aiki sune quadriceps, adductors na cinya, tsokoki na gluteal, abdominals da deltoids.
Balancearfin ƙwanƙwasa ƙwanƙwasa ƙyama yakan rikice da daidaitaccen ƙwanƙwasa ƙwanƙwasa. Tabbas, ga mutumin da yake nesa da duniyar gicciye da ɗaukar nauyi, yana iya zama kamar daga waje cewa motsin yana kusan kusan aiki ɗaya kuma ana yin aikin iri ɗaya, amma wannan ba haka bane. A cikin ma'aunin ƙarfin ƙarfin sandar, akwai motsi mai latsawa, wanda ya haɗa da ƙwayoyin deltoid a cikin aikin. Kuma motsi da kansa, a mafi yawan lokuta, ana yin sa ne cikin yanayi mai sauƙi - a nan muna horarwa ba ƙarfin fashewa ba, amma ƙwarewa, sassauƙa da daidaitawa.
Fasahar motsa jiki
- Auke igiyar daga sandunan kuma ka ɗan yi nesa da su. Sanda yana kan trapezium, ana duban gaba, baya madaidaiciya.
- Da kyau fara sauka cikin ƙaramin kujera, yana mai da hankali kan aikin quadriceps. Da zaran ka fara motsawa kasa, fara matse sandar daga bayan ka. Riƙe shi tare da ƙwace ƙwanƙwasa da fitarwa. Babu wani aiki tare a nan, sabanin na shvungs na gargajiya: aikin delta ya yi da kansa, kafafu suna aiki kansu.
- Rage kanka ƙasa har sai ka taɓa damtsenka zuwa ga tsokoki. Ya kamata a rarraba kaya ta yadda za a matse sandar har zuwa gaba kuma daidaita gwiwar hannu a lokaci guda kamar saukarwa zuwa ƙaramin kujera a cikin cikakken amplitude.
- Bayan ɗan gajeren ɗan hutu a ƙasan, fara tashi tsaye. A lokaci guda, riƙe sandar a miƙe hannunka sama da kai, kamar yadda yake a cikin tsugunnin sama. Bayan hawan ƙarshe, saukar da aikin akan trapezoid kuma maimaita komai daga farkon.
Trainingungiyoyin horarwa na Crossfit
Mun kawo muku kulawar rukunin horo guda uku masu ɗauke da ma'aunin ƙarfin jeri don horarwa ta ƙetare.
