Ayyukan motsa jiki
5K 0 27.02.2017 (bita ta ƙarshe: 05.04.2019)
Tsallake kan akwati sanannen motsa jiki ne a cikin CrossFit. Ana amfani dashi azaman ɓangare na ɗakunan horo da yawa kuma ana samun ɗan wasa kowane matakin horo.
Wannan aikin yana aiki da kyau ga mata mata, ɗan maraƙi, da ainihin.
Don kammala shi, kuna buƙatar tsayayyen tallafi wanda zaku buƙaci tsallakewa. Akwati na musamman ko naúrar aljihun tebur, wanda za'a iya samun saukinsa a kusan kowane gidan motsa jiki, yayi aiki mafi kyau.
Domin koyon yadda ake tsallake kan wata matsala, dole ne a yi motsa jiki. Tunda duk nauyin yayin tsallen zai faɗo kan ƙafafunku, tsotse su da kyau.
Fasahar motsa jiki
Da farko kallo, wannan aikin na iya zama kamar na da. Koyaya, kada ku raina shi. Ingantaccen dabarun tsalle akwatin da daidaitaccen motsi zasu taimaka maka ƙara ƙarfin ku. Tare da kyakkyawan aiki, zaku iya shawo kan manyan matsaloli.
Domin aiwatar da aikin daidai, dole ne:
- Tsaya nesa kaɗan daga akwatin. Yi lanƙwasa gwiwoyi kaɗan, dawo da hannayenka, ka zauna.
© leszekglasner - stock.adobe.com
- Pusharfafa matsawa, yana jagorantar motsin jikinsu gaba da sama. A wannan yanayin, ya kamata a jawo hannaye zuwa dutsen dutsen. Yayin tuƙi, dole ne ka tanƙwara ƙafafunka a ƙarƙashinka - ba za ka taɓa akwatin ba.
© leszekglasner - stock.adobe.com
- Bayan kun tsallake matsalar, yakamata ku juya da sauri ku maimaita tsallen.
© leszekglasner - stock.adobe.com
Ba lallai ba ne kwata-kwata a hanzarta tsallake manyan matsaloli. Don masu farawa, zaku iya motsa jiki ta hanyar tsalle sama da ƙarfi. Hakanan zaka iya yin atisaye tare da igiyar tsalle. A farkon hanyar samun horo, gwada motsa jiki mafi sauki kamar tsalle akwatin. Amma burinku ya zama koya yadda ake tsallake akwatin ba tare da tsayawa tsakanin ba. A cikin tsalle, turawa tare da safa. Ofarfin turawa ne wanda aka ɗauka matsayin ƙayyadadden abu a cikin motsi.
A yayin da zaku iya aiwatar da adadi mai yawa na tsalle, sa'annan kuyi shi da nauyi na musamman don ƙafafu. Mafi girman matsalar, gwargwadon yadda ake buƙatar durƙusa gwiwoyinku.
Trainingungiyoyin horarwa na Crossfit
Yawancin ɗakunan horarwa na ƙetare suna ɗauke da wannan aikin a cikin tsarin su. Complexungiyar gwagwarmayar yaƙi da mummunan rauni zai zama kyakkyawan misali. A ciki, nauyin yana da ƙarfi ƙwarai da gaske, kuma duk ayyukan da aka haɗa a cikin ƙirar suna da mashahuri tsakanin maƙarƙancin mayaƙan yaƙi.
Baya ga tsallake kan akwatin, a cikin wannan hadadden, dole ne dan wasan ya yi jan sumo, shungs na benci, da jefa kwallon magani. Dole ne kuyi ƙoƙari don kammala kowane ɗayan ayyuka sau da yawa sosai. Mintuna talatin zasu isa horo. Amfani da wannan hadadden, zaku iya aiki da ƙafafunku, da baya da kuma tsokoki. Kawai tuna cewa dumi tsoffin ƙafafunku sosai kafin tsalle akan akwatin.
| Aiki: | Kammala hadaddun a cikin mafi karancin lokaci |
| Yawan zagaye: | 3 zagaye |
| Saitin motsa jiki: | Kwallon bango (jefa kwallo) - kilogiram 9 a mita 3 Sumo ja - 35 kilogiram A kan Jump Box - 20 reps Tura jerk - 35 kilogiram Rowing (adadin kuzari) |
