Kwallan Kwallan Magunguna babban motsa jiki ne ga masu farawa don bincika duniyar CrossFit da ɗaukar nauyi. Kusan daidai yake da aikin motsa jiki na yau da kullun na masu ɗaukar nauyi - ɗaukar ƙwanƙwasa zuwa kirji, tare da bambancin da kawai cewa baya buƙatar kyakkyawan miƙa a kafada da haɗin gwiwar hannu, saboda haka ya fi sauƙi a fasaha. A saboda wannan dalili ne wannan motsa jiki shine mafi dacewa ga athletesan wasa masu ƙwarewa ko waɗanda tuni suka gaji da tunani da jiki saboda tsananin turawa da ɗaukar belin zuwa kirji.
Groupsungiyoyin tsoka masu aiki da yawa yayin ɗaukar ƙwallon maganin zuwa kirji: deltas, masu haɓaka na kashin baya, quadriceps da buttocks.
Fasahar motsa jiki
Dabarar yin wannan darasi kamar haka:
- Afafun kafaɗu kafada baya, baya madaidaiciya, duba gaba. Sanya medball a gabanka. Tare da hannunka kusa da shi a bangarorin biyu, ɗaga shi daga ƙasa yin wani abu kamar matacce da shi.
- Lokacin da wasan ƙwallon ya kasance a ƙashin ƙugu, fara ba shi hanzarin da ya wajaba, jan shi kaɗan zuwa kanku tare da ƙoƙarin ƙwayoyin tsokoki.
- Lokacin da wasan zinaren ya riga ya kasance a matakin ciki, yi shimfida - zauna a ƙasa sosai a cikin ƙarfi don medball ya yi tafiya zuwa sauran nesa saboda rashin ƙarfi. Kawo gwiwar hannu kaɗan gaba don ingantaccen tallafi.
- Fita daga squat, riƙe medball a matakin kirji kuma ba tare da canza matsayin jikin ba. Sannan a sauke shi zuwa ƙasa kuma a yi doan ƙarin reps.
Trainingungiyoyin horarwa na Crossfit
Mun kawo muku hankalin mahimman hadaddun rukunin horo don horo na ƙetare jiki, gami da ɗaukar ƙwallon magani a kirji.
| Druid | Cikakke kwale kwale na mita 400 a kan inji, kwallayen buga kirji 20, da kuma matsar lamba guda 10. 6 zagaye a duka. |
| Franco | Yi 50-chin-up, 45 turawa, 40 iska squats, 35 crunches, 30 kwallan magani a kirji, matakai 25 a kan akwatin, 20 tsalle tsalle, burpees 15, barbell 10 kwace, da 5 deadlifts. Akwai zagaye 3 gaba ɗaya. |
| Nancy | Yi bugun kirji 20, jifa 20, da burge 20. Zagaye 5 ne kawai. |
